Tied to a Whipping Post


Title: “Tied to a Whipping Post”

Region: F3 Cross Timbers

AO: #ao_pain_castle_monday_saturday

Date: 2023-12-09

Day: Saturday

Start Time: 0630 CST

End Time: 0730 CST

Q: @Griswold

PAX: @bus @sharkbait @undercover @hardwire @jumanji @sixer @howitzer @dragon @spacehammer 

Count: 10

Temp: 57 Degrees Fahrenheit





30s each, 2x

  • SSH

  • Hit the floor

  • Butt kickers

  • Heismans

  • Zombie kicks



  • Up/Down/up/down/up down

  • Flat back/Left/Right 10,10,10

  • Hurdle Left, Left up/down

  • Hurdle Right, Left up/down


MOSEY to South Parking Lot


  • Atomic Skips

  • Karaoke Left/Right

  • Shuffle Left/Right


MOSEY to the horizontal bars


THE THANG (Tie @dragon to a whipping post)

  • “Jack Webb’s Bar Birthday Party”

  • 1 Burpee, 4 Vertical Rows

  • 2 Burpees, 8 Vertical Rows

  • 3 Burpees, 12 Vertical Rows

  • 10 Burpees, 40 Vertical Rows (Happy Birthday @razr!)


MOSEY to wall



“Activate Cervical, i.e. Posture Exercises”



  • Flappy Arms, 15x, 15x, 10x (40! Happy Birthday @razr!)

  • Ear Touchers, 15x, 15x, 10x (40! Happy Birthday @razr!)

  • Climbers, 15x, 15x, 10x (40! Happy Birthday @razr!)


MOSEY to Startex



“@sparky’s revenge”



  • Pickle pounder, 15x, 15x, 10x (40! Happy Birthday @razr!)

  • Pickle pointer, 15x, 15x, 10x (40! Happy Birthday @razr!)



  • Oblique LBCs, 4 sets of 10 (40! Happy Birthday @razr!)

  • Jane Fonda, 4 sets of 10 (40! Happy Birthday @razr!)

5 Tardy Burpees

2 Good Morning Burpees





Plank up for announcements

1st F

  • 12/8-12/10 Dallas Marathon @gizzard

  • 12/14, Thursday, Expansion PM workout #ao_penitentiary


2nd F

  • 12/14 Pub Crawl


3rd F

  • Praises. For our health, for the health of our families, for our friends, for this group, for our ability to make money, for the amazing weather

SKYQ Videochat

  • “Hey, wow. What a beautiful day you’ve given us. Thank you for the many blessings. Please grow those blessings 10 fold. Grow our love, our peace, our spheres of influence. Grow our relationships with our families. Deepen our understanding of what it means to walk with you. Show people daily your face when they see ours.




Damnit! I forgot my Q Moment. So here it is:


“Our greatest weakness lies in giving up. The most certain way to succeed is always to try one more time.” -Thomas Edison.


Think about that for a moment. 

What does it mean in your life? 

Have you given up on something? 

Have you given up on a job? A hobby? A dream?

Have you given up on someone?

Have you given up on yourself?


You never know how close you are until you look back AFTER succeeding. Nothing is impossible in your life. You just have to keep trying.


One more take-away from the above. Trying one more time doesn’t necessarily mean trying it the exact same way. After all, Edison figured out 2774 different ways to NOT make a light bulb. 


With regard to today’s workout, the PAX are sure of two things:

  1. @razr had a birthday and turned 40 (yesterday)

  2. Jack Webb must have been really hated. 


And, in all seriousness, we had a lot of fun. If you are looking for a great beat down routine, check out all of the various “Webbs” on the Exicon, some are even more daunting and will definitely make an appearance future workouts. 🙂


After the workout, we headed to Coffeeteria where YHC dispensed the new FNG itty-bidy-cindy to all of the men who had been FNGs at some point. If you have been an FNG before, and don’t have a white itty-bidy-cindy, hit me up at the next workout. 

12 Angry Men


Title: “12 Angry Men”

Date: 2023-12-05

Day: Tuesday

Time: 0530

AO: #ao_jakes_revenge_tuesday

Q: @Griswold

PAX: @spacehammer @undercover @jumanji @howitzer @dragon @razr @ironman @fabio

Count: 9


  • Crystal clear skies, 40°F.
  • Gentle SW breeze, 3 mph.
  • Feels like 38°F due to windchill.
  • 50% humidity, comfortable coolness.
  • No rain expected.
  • Low UV index (0), but morning sun can be deceiving.
  • Light jacket/scarf for extended outdoor time.
  • Moderate pollen levels, allergy precautions advised.
  • Moderate air quality.
  • Sunset 5:41 PM.
  • Sunrise 7:24 AM



30s each

  • SSH
  • High Knees
  • Butt Kickers
  • Heisman
  • Zombie Kicks
  • Wood Chopper
  • Run in Place


Stretch O Rama

  • Up/down/up/down
  • Hands to ground/left/right
  • Hurdle left/right
  • Lunge left, alternating hands up
  • Lunge right, alternating hands up


The Thang 1

“Moving mini hairburners”


Repeat 3x

  • Coupon Push Left across Parking Lot
  • Coupon Push Right across Parking Lot




Repeat 3x

  • Coupon Pull Left across Parking Lot
  • Coupon Pull Right across Parking Lot




The Thang 2

“Copperhead Chaos”


Repeat 3x

  • Copperhead Curl 10x
  • Lunge 10x




Repeat 3x

  • Copperhead Press 10x
  • Copperhead Squat 10x




Repeat 3x

  • Skullcrushers 10x
  • Calf Raise, Normal/In/Out 10x



  • Oblique Crunches 60x



Plank for Announcerama


1st F

  • 12/8-12/10 Dallas Marathon @Gizzard
  • 12/14, Thursday, Expansion PM workout #ao_penitentiary


2nd F

  • Coffeeteria a truck
  • 12/7 Men at Work
  • 12/14 Pub Crawl

3rd F

  • Bring shoes for @cousin




QMoment: All PAX express gratitude


  • Healing from the bad
  • Gifts from above
  • Put us on the mountaintop. Protect us. Let us see all of the greatness you have for us.
  • Let everyone see you in us. 

1-2-3 Lead





It would appear that @dragon DOES listen to everything and take notes as indicated by the fact that he remembered the exchange yesterday about the lack of pulling exercises in bootcamps. Today, we cured that. What’s interesting is that because so many of us have been doing this for a while, that even coupon squats are easy. But, when you make a pulling exercise such as pulling a coupon across the payment, it crushes even the strongest PAX. 


@howitzer put up the cones for us today of which YHC is truly grateful for lest we be smashed by the Tuesday 1st of the month trash truck. Luckily, the cones deterred his approach and left us unharmed and unmoved. Thus, always Karen Kone it. That reminds me that we probably need another set to ensure coverage and protection for all of our workouts, including #ao_dark_forest and days when @macgyver or I are not at #ao_penitentary.


An important thang that all Qs should adopt is the practice of the Q Moment. Weave in some words of wisdom near the end of the workout. This can be anything of your choosing: life lesson, words of wisdom, scripture, famous quotes. But, take this opportunity very seriously as in the twilight between a good beatdown and coffeeteria, there exists an opportune time for instruction and shaping. Don’t waste it.


Speaking of not wasting it, our man @howitzer said something that is really important. “When I’m the Q, I no longer think about the workout the night before…I think about it four days before it.” Think about that. @howitzer is expressing something that is profoundly important here for the Qs. Leading is a serious undertaking. It involves planning, testing, reflection, inspection. If you are a Q, do not “Show up, and throw up.” That is, do not plan the workout AT the workout. Spend some time. Write it down. Overplan. Change it up. Reorder it. Make it perfect. There is no pride to be found in, “I’ve been doing this for so long that I don’t need to plan it.” Personally, I’ve been doing this weekly for four years and I STILL write it down. Join me.


Great job today guys. Way to not waste it and seize the day! Good luck out there.

Fourth Annual Texas Independence Day 18K #TID18K

On March 2, 1836, 59 #HIM signed the Texas Declaration of Independence to declare independence from Mexico and create the Republic of Texas. To celebrate these #Disrupters we will hold our fourth annual Texas Independence Day 18K on March 5, 2022. (This year it is a 17k because of construction at Caruth Park.)

We will launch at 0700 from Reverchon Park Baseball Field. From 0700 – 1200 we will complete the following: 6 miles of running, 4.5 miles of rucking and 120 minutes of boot camp workouts.

Men across Dallas and F3 Nation are invited to join us for all or some of this event.

  • 0700 – 0730 – Boot Camp At Reverchon Park Baseball Field
  • 0730 – 0805 – 3.5 mile Run to Glencoe Park
  • 0805 – 0835 – Boot Camp at Glencoe Park
  • 0835 – 0850 – 1.5 mile Run to Burleson Park
  • 0850 – 0920 – Boot Camp at Burleson Park
  • 0920 – 0930 – 1 mile Run to Curtis Park
  • 0930 – 1000 – Boot Camp at Curtis Park
  • 1000 – 1130 – 4.5 mile Ruck to Reverchon Park Baseball Field
  • 1130 – Parking Lot celebration with spouses, girlfriends, kids, and dogs.


The New Rump Heads North – McKinney

Date – 5/15/2021
Weather – 65° and beautiful  day to be alive

Count-off & Name-O-Rama:
PAX –  Eruzione, Walmart, Yogger, Maverick, Ultra, Agnes, DFib, Jobu, Shify McCoy, and Draper
QIC –  Rump Roast
AO – Bonnie Wenk Park | McKinney, TX
Disclaimer – Given 
Intro/ Warm-o-Rama:
Dynamic Warm-Up
20x Pop-Up Groiners OYO – (Omaha – Someone, @Walmart was one minute late. 15x burpees for him & AMRAP Merkins for the PAX)
Mosey to Workout Pavilion area 
20x T-Merkins (hold plank till all-in)
10x J-Lo’s IC, DC (Just for @Slushii)
Recover/Mosey thru the woods to the Y 
20x IST IC, DC
Pretty sure I did one more exercise but can’t remember!
Mosey to the Park swings
The Thang:
Break up in semi even groups (3 groups this morning)
5x Swerkins w/ the knee to chest
5x Pull Ups
5x Hand Release Merkins
Run up the stairs, across
Run up the stairs, across the bridge for 
5x Squats
5x DC Lunges
Five rounds of that.
Mosey to the field for Catch Me If You Can BLIMPS!!!
Partner up with someone you don’t know
Partner #1 Bear Crawls while partner #2 does 5x Burpees
When done with exercise run to “catch” the other partner
Then partner #1 has to compete, while partner 2 BC’s forward. 
Repeating until both partners have completed all
Going up by 5 on each new 
B – Burpees x5
L – LBC’s x10 
I – IST’s x15 DC
M – Merkins x20
P – Plank Jacks x 25SC
S – Squats x30
Wind Sprint across that ginormous field, touch the fence and back. This is where the HC’s got their prize. With a page out of the @Slippy book, I let them cut the sprint in half. But in Rump style had them burpee until we were done!
Had a little time left so did a “3 Corners” 
20x Squat Jumps OYO
Mosey across the field
20X Monkey Humpers (Thanks @DFib)
Mosey that length of the field
Ring of Fire  Merkins
Mosey back for Descending Mary
12x LBC’s IC, DC
11x Big Boy Sit Ups IC, DC
10x Penguine Crunched IC, DC…
Circle of Trust (CoT):
YHC prayed us out


A lot of comradery this morning. I was sucking wind all morning so I believe it was a good day. great coffee after

Carry the Load at Reverchon Park (I believe 30 May into 31 May Sunday to Monday)


Glencoe Mudbowl

PAX: Pow Pow, Classified, Teasip, Draper, Gambler, Gutenberg
QIC: Jobu

AO: Glencoe

Side Straddle Hops x15

IST’s x 15

Arm Circle’s Forward and Backward x 15 each

Indian Run around park

A.L.A.R.M Workout

Workout 1:

bear crawl/crawl bear 25 yds each

squats w/coupon x 20

mountain climbers on coupon x 20

row w/coupon x 20

Merkin w/coupon x 20


Workout 2:

Curls w/coupon x20

lunge w/coupon x10 each leg

scissor kick w/coupon x 20

Run 200 yds

Man Makers x 10

Workout 3:

Shoulder press w/coupon x 20

Broad jumps w/coupon 30 yds

Australian snow angels x20

Ranger Merkins x 20

Marionettes x 5


Partner up and run with coupon between pax 100 yds switch arms and run 100 yds.

LBC’s x20 (DC)

Penguin’s x 20 (DC)

Freddy Mercury’s x15 (DC)

Plank Holds (Middle, Left arm, Right arm, Middle)

YHC prayed us out

YHC showed up 15 min early to checkout field conditions and they were just as bad as expected! Nice and muddy. Classified and Teasip were already EC rucking before YHC arrived. During warm ups PAX ran the Indian Run. Many PAX pointed out that it was the fastest Indian Run in F3 Dallas history. First exercise were Bear Crawls and Crawl Bears in the mud. Draper had a hard time controlling his Crawl Bear. He kept veering off diagonally instead of straight back. YHC found a cheat code with Muddy Crawl Bears. Keep your feet on the ground and slide backward while pushing with your hands. Many PAX loved/hated the Australian Snow Angels as well as the Broad Jumps w/coupons. All the PAX enjoyed the ALARM (Arms, Legs, Abs, “R” exercise, “M” exercise) template. YHC forgot to take a picture.

1. RIP Band app
2. Carry the Load

KTT-Jobu’s 31st Birthday Run

PAX: Big Tex, Alright Alright, Oatmeal, Sally, Avril, Gutenberg
QIC: Jobu

AO: Katy Trail 


Side Straddle Hops x20

IST’s x12

Run to 1/4 mile markers stop and perform exercise

Exercises included:

Merkins x15 (double count)

Squats x31 (Single count)

Mountain Climbers x31 

Burpees x7(oyo)

Lunges x12 (each leg)

Merkins x31 (single count)

JLo’s x15 (Double count)

Reverse Crunches x15 (double count)

Hold plank 1 minute

YHC prayed us out

7 Brave souls showed up this morning to run in the rain. There was a lot of grumbling going on about how everyone was sore from the MURPH on Monday. Apparently, the rest of the AO’s so far this week kept the bar set high too. Avril was midpack for the first half and then found some sort of reserve energy from somewhere and was pushing Alright Alright on the back half. This lead  many of the PAX to accuse Avril of pulling a Chairman and only going half speed at the beginning. 

1. Carry The Load

Grin & “Bear” It…

Date – 5/10/2021
Weather – 61° cloudy and a light wind

Count-off & Name-O-Rama:
PAX –  Aaaargggghhhh, Sex Panther, Special Sauce, Chairman Mao, DFib, Slushii, Sound Machine
QIC –  Rump Roast
AO – Germany Park
Disclaimer – Given 
Intro/ Warm-o-Rama:
LBC’s x20 DC, IC
Dancing Bears x15 DC, IC
Windmill x10 DC, IC
Bat Wings x20 (Forward Arm Circles, Backward Arm Circles, Jack Reachers, Seal Claps, and Moroccan Night Club’s)
The Thang:
Grin & Bear It (4 Corners)
Cones set up at approximately end-zone and 50yrd line. 
Start by counting off in groups of 3 
Run a lap
Start at the station with your number
Form is king – Prize for the Winner
#1 – 50x Jump Squats each PAX
#2 – 100x Merkins each PAX
#3 – 50x DC lunges  each PAX
#4 – 50x Pop-Up Groiners (Because Slushii didn’t want to do Burpees)
Bear crawl between stations
Repeat-O for 2 rounds – no run in between
Winner – Bear Crawl the cones or run the track until All-In.
Circle of Trust (CoT):
YHC prayed us out

@Sound Machine provided the killer jamz

 I wanted to do something different this morning. SO starting with the normal “template” of a workout, I started over. Warm-up with no Side Straddle Hops created a little mumblechatter as we moved to the field. There wasn’t as much interaction between the group as a whole, but there were in essence 3 groups each I’m sure. In my group, it was mainly Chairman, Sauce and me… I got a “Fuck You Rump” out of both of them, which I’m considering a win! I wasn’t sure if we would get done with two rounds and have time left or not. It looks like not. I think this would be more fun with a larger group and maybe add some running. 

1. Carry the Load Memorial Day Weekend
2. F3 Bleep/F3 Dallas Shirt Order is “LIve” – Go get some swag
3. M’s & Broga after a Saturday Workout – June 5th (See @DFib & @Sound Machine with questions)
4. Retail Therapy tomorrow with the possibility of an @Ultra sighting! 
5. F3 Golf

PT Test on Katy Trail – 5/6/21

PAX: Draper, Gambler, Gutenberg, Aaarrrggghhh, Trash Panda, Phelps

AO: Katy Trail

SSH x 10 IC// IST x 10 IC – Mosey to stairs at corner of Mockingbird and Bush for:

Aussie Merkins x 10 IC – Mosey to Katy Trail

PT Test: 2 minute AMRAP Merkins, 2 min AMRAP Sit-Ups, 2 mile run for time

The Standard: 42 Merkins // 52 Sit-Ups // 18:18 for 2 miles


  • Draper: 72 // 51 // 15:20 – FAIL
  • Gambler: 57 // 55 // 14:20 (estimated) – PASS
  • Gutenberg: 30 // 38 // 16:34 – FAIL
  • Aaarrrggghhh: 67 // 51 // 15:38 – FAIL
  • Trash Panda: 48 // 51 // 16:24 – FAIL
  • PowPow: 44 // 55 // 14:37m – PASS
  • Phelps: Did not test (see Moleskin)

1/4 mile interval then 12 x Flutter Kicks IC // 1/4 mile interval – 15 x Plank Jacks IC

Mosey back to La Madeline – LBCs until time (5 reps)

Total distance: 3.5 miles

During workout

YHC thanked the PAX for posting this morning and explained how it gives me energy and enthusiasm and hopefully I reflect that back to the PAX throughout the beatdown. Encouraged the men to think about their Jester today (The Daily Discipline over the Temptation of the Flesh that Hinders Acceleration) with the intention that will lead to acceleration across all 3 Fs, especially leadership within our families.

YHC always likes to take the opportunity to get some “pulling” work in (Aussie Merkins), the imbalance we all have in our strength and stamina for “pushing” exercises (Merkins and OH Press) compared to “pulling” exercises (Pullups and Rows) is significant.

We found Phelps on the Katy Trail about  3/4 mile into our 2 mile timed run. Turns out he showed up early, but thought he was late (left his phone at home) and took off for the trail before any of the rest of us arrived.

The PT test standard was taken from the PT test that was applied to the men at GTE22 (GrowRuck Training Event 22) this past weekend in Myrtle Beach. Many of the ~100 men in Myrtle Beach failed the test. This morning, four of six PAX failed the PT test, but for Draper, Aaarrrggghhh and Trash Panda it was only due to missing the sit-up standard by a single rep. They can definitely meet the standard. Gutenberg needs to get better at Merkins, just like YHC did when he started F3, this will 100% happen all he needs is consistency. Every one of the PAX this morning completed the 2 mile run with plenty of time to spare – good thing given that this is a running AO.

1. F3 Dads and 2.0s workout this Saturday (5/8/21) at 0900
2. McKinney launch continues 5/8 and 5/15 – EH your guys north of 635!
3. Carry The Load on 5/30 and 5/31 – Sign up and raise some $ for a great cause


El Beatdowno de Cinco De Mayo

PAX: AlrightAlright, Slippy, Classified, Slushii, Bleep, Sweet Baby, Gambler, Phelps, Rump Roast, Supercuts

QIC: Oatmeal

AO: Coffee Park


Slaughter Starter (courtesy of AA) – 20 burpees

+5 more burpees for Supercuts tardiness

IST x10 IC

SSH x 10 IC

Windmill x 10 IC


Striders across field and back

Bear-crawl Bataan across field.  The Six bear crawls to the front, performs five merkins, five squats and holds Al Gore until passed by next PAX.

Mosey to the north end of Turtle Creek and partner up to commence a Dora in celebration of Cinco de Mayo:


M – Merkins x100

A – American Hammers x150

Y – Yeah thrusts x200

O – Overhead claps x250

Mosey to the bleachers for mucho ejercicios


Merkins x10

Werkins x10

Diamond merkins x10

Irkins x10


Legos (Piernas):

Squat x10

Lunge x10 SC

Mexican jumping squat x10

Bonnie Blairs x10 SC

Clay Makers x10 SC

Abos (Estomago):

Rosalita x10

Flutter kicks x10

Heels to heaven x10

Low dolly x10

LBC 10

YHC prayed us out.  Extolled the virtues of Shield Lock groups and implored the men to seek out another man of similar age, values, stage of life and connect. Shield Lock groups are there to increase accountability and discuss real issues that we face as men. YHC has formed a Shield Lock with F150, Phelps and DFib and will report progress as we develop deeper relationships and get into meatier issues (


AA’s Slaughter Starter was not a crowd favorite as YHC asked him to take over the warm up so I could quickly grab my weight vest after being shame goaded into it by Slippy & AA.  Slippy wowed the crowd by announcing he was wearing 50lbs in his vest to start the workout, however I think he quickly reassessed once we started the workout.  Mumblechatter was varied throughout.  Rump Roast accused YHC of not knowing what he was doing during the “mucho” exercises, but as I recall I was spent at this point.  


  • Carry the Load Memorial Day Event: May 30, noon – May 31, 13:30
  • 2.0 workout: May 8 @ 0900
  • McKinney workout May 8 @ 0700 
  • F3 Golf

Monday Morning w/ Rump’s “Dynamic” Warm-up

Date – 5/03/2021
Weather – 73° with a slight wind out of the South

Count-off & Name-O-Rama:
PAX –  Sound Machine & Classified 
QIC –  Rump Roast
AO – Germany Park
Disclaimer – Given 

Intro/ Warm-o-Rama:
Dynamic Warm-Up
IST x20 DC, IC
Mosey to Benches
Box Jumps x10  OYO
Mosey to South parking lot
T Merkins x10 OYO
Mosey to Stanhope Ave
Squat Jumps x10 OYO

The Thang:
Ascending Curb Crawl – Starting position Bear Crawl facing the opposite curb. BC to other side, turn & place feet on the curb to complete one Derkin, crawl back and complete two Derkins, continue to 13
Mosey to end of Stanhope Ave and Lomo Alto – 10x Squats IC, DC

Mosey back to South end of the track at Germany
Dan Taylor using the outer lanes to the North end – 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio)

Mosey to the tennis courts for “Jacob’s Ladder” / “Seven’s” with a twist… Alternate between running the courts & Bear Crawls in between sets. 
x1 Suicide for good measure
20x LBC’s IC, DC
20x Rosalita’s IC, DC
10x Big Boi Sit-Ups OYO
Circle of Trust (CoT):
YHC prayed us out


I was a little disappointed to only see 2 other PAX but, confessed to them both in the CoT that if they wouldn’t have shown up, I WOULD have gone back home so T-Claps to Classified and Sound Machine! Know that getting out of bed and showing up today undoubtedly made me better today!

From not starting with SSH’s to promptly leaving Germany Park, I wanted today’s beatdown to be different and I need to focus on my lower body strength. The warm-up and curb crawl didn’t eat up as much time as I had anticipated. 

2nd Week of F3 at The Shops at Park Lane – Show-up n’ Show-out
Carry the Load | Memorial Day 
F3 McKinney Launch This Weekend
2.0’s Workout This Weekend