Run, Run Rudolph!

PAX: AlrightAlright, Pepper
QIC: Oatmeal

AO: La Madeleine (KTT)

SSH x 15 IC
Kim Jong Il’s x10 IC
IST’s x 15 IC


KTT Mosey to Hillcrest and then north on Hillcrest to the Christmas tree in Snider Plaza stopping at random corners to perform the following exercises (rep counts are approximate since YHC omaha’d on the fly)

Jump squats x 10 OYO
IST’s x 20 IC
Nipplers x 10 OYO
Groiners x 15 IC
Lunges x 15 IC
Elf on a Shelf x 20

Once at the Christmas tree, YHC and PAX performed the following with a run up to Rosedale and back:

Reverse crunches x 20 IC
Up downs x 20
Derkins x 10 IC
Overhead press x 20 IC
Little merkin boy*
Pretzel stick x 10 IC
Hurpees x 20

* Listen to Bing Crosby’s Little Drummer Boy in plank position.  For every Pa rum pum pum pum do 2 merkins.  About 3:00 plank with 42 merkins

Jingle balls with remaining 2 minutes

YHC prayed us out and reminded us the real meaning of the Christmas season and to continue hopeful as we approach 2021.

YHC literally arrived with bells on and a Christmas hits list for the workout.  While not up to the level of Icebox’s Christmas hits list, YHC threw in some old school soul classics along with a few Latin carols to spice things up, which included the workout theme song: Run, Run Rudolph!  With a PAX vote, we agreed to extend the workout to an hour and with that we were off.  As we rounded the turn at Hillcrest and completed the jump squats, Pepper was visited by the ghost of Christmas poo and made a bee line to 7 Eleven for his first-round matchup with Mr. Hankey.  Once at the foot of the Christmas tree, we commenced YHC’s Rudolph exercises and were nearly run over at one point.  There was random talk until YHC rolled out Little Merkin Boy, which sounded too easy with a single merkin for every pa rum pump pum pum so YHC called for two.  It sucked!  Then AlrightAlright piped up about the pretzel crunch YHC had planned equating it to an Uptown crunch, so YHC audibled to a pretzel stick, which added to the suck and will be rolled out again in the future.  At this point, Pepper went to round two with Mr. Hankey and missed the round of hurpees, so YHC and AA graciously agreed to complete another 20 with him before we all began to mosey to Burleson to catch the Second Choicers before they finished their peppermint lattes.  YHC had them join in a few extra Jingle exercises before Pepper, AA and me ran it back to La Mad with two minutes to spare!

Thanksgiving Day Gobble Party

PAX: Ant Man, Big Tex, Ina, Pepper, Teasip
QIC: Alright Alright
AO: Burleson Park
Weather: 43 Degrees (Ina called it hot after his 3 mile extra credit run in – he was also in short sleeves)

Warmorama: mosey to Quad
Side Straddle Hops x20
Hillbilly x10
Imperial Storm Troopers x10
T-Merkins x10
(get it?)

Tha Thang: Partner up. Partner 1: exercise. Partner 2: run around fountain and back.
Groiners x50
Overhead Claps x100
Bonnie Blairs x150 (double count) #crowdpleaser
Burpees x200 #eternalcrowdpleaser
Little Baby Crunches x250
E2K x300

We finished gobbling at 7:49 and moseyed back to Burleson Park leaving us enough time for…

Crabway to Heaven. Unfortunately, YHC had promised Pepper that we wouldn’t do any bear crawls, so we got to try something new. All of the PAX crushed it. Teasip and YHC were both able to finish before the song ended. Teasip finishing was more impressive as he had to deal with Pepper’s friendly crop dusting. Some might call that karma….

200 burpees after 150 Bonnie Blairs is really horrible.

Crabway to Heaven wasn’t as bad as I thought initially, but once you hit the second court it gets terrible.

#tclaps to these dudes for getting up and getting after it on Thanksgiving. And extra #tclaps to Ina for his extra credit run before the workout.

On the COVID front… YHC assigned each PAX their own square at least six feet apart from one another (probably more like 8-10 feet) in which to do their exercises.

I’m incredibly thankful for all of you. Sunday will be the sixth anniversary of my move to Dallas, and I don’t know where I’d be without this brotherhood.

Tour de Harbor

#backblast #pureharbor

AlrightAlright Special Sauce Stingray Rump Roast Pepper F150 joined YHC for a tour of The Harbor this AM, here’s the thang:


Go paint the lines at the closest tennis courts

Playground 1: 5 reps of each exercise, 3 times
Rugby Sit-ups
Plank jacks

Mosey to other playground
12 irkins
12 dirkins
12 dips
x 3

Go to big tennis courts
Core Suicides
25 heels to heaven, Suicide court 1
50 big boy sit-ups, Suicide court 2 lines only
75 leg lifts, Suicide court 3 lines only
100 reverse crunches, Suicide court 4 lines only

Mosey back to parking lot

Total mileage: Approx 2.5 miles

Awesome morning today, Pepper was in the parkibg lot first so not sure if he spent the night in his car because the M kicked him out or not, but good to see him. I had a Ultra style burpee on burpee Jacob’s Ladder planned for after the core suicides but didnt get there, something to look forward to next time. Thank you F150 for inspiring me with the group of 4 tennis courts on Wednesday. T claps to Rump Roast for killing it this AM, i may have made a snide comment about him possibly dying when I saw him pull up 😉

Was good to do some core exercises again, won’t help with anything IPC related but might help me with my golf swing and at the end of the day I’d rather get back to shooting in the mid 80s than be able to complete 100 manmakers faster than some dude in SC

Good luck to all competing in the golf tournament tomorrow and T Claps to Ultra for organizing!

Trying to figure out how many more times I can reference golf since it’s driving F150 and Rump Roast nuts

Go Cubs, DJ Icebox out!

Double Omaha with a Tour de SMU Stairs

PAX: Alright Alright, Draper, Flouride, Island Time, Pepper, Pow Pow, Siesta, Sound Machine, Special Sauce 
QIC: Teasip

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given, with the added COVID disclaimer

SSH x 20, IST x15, Vegetable Pickers x12

Omaha from the tennis court to the softball field for F3 baseball. Teams completed 40 or 60 of an exercise at each base. Doing all four exercises was a run. Each team had 2 runs and left guys on base. Exercises were: Merkins, Squats, LBCs and Burpees.

Mosey to the Quad where there was a graduate taking photos, so Omaha to the Engineering steps for Jacobs ladder with Squat jumps and Derkins. Quick feet on the stairs (both feet touch each stair)

We continued our Tour de SMU stairs with the other side of the engineering building which was a much bigger staircase so did 11’s with Carolina Dry Docks and Box Jumps onto the fountain. Stayed there after for 20 Dips OYO and 20 Irkins OYO. 

Mosey to the Pit of Misery for some abs (15 rugby sit ups, Uptown crunch x12) and some more box jumps up the stairs/amphitheater seats with 10 hand release merkins at the top (3 total rounds).

Native American run back to the park (thanks Sauce) and then a 4x5x4 (4 rounds of 4 exercises with 5 reps). Exercises were Dips, Swerkins, Pull ups and Dirkins. Ended right at 8 for COT.

Done at the Pit of Misery

YHC prayed everyone out


Some good EC with Alright Alright bear crawling a mile in 38(?) min, YHC bear crawling .6 miles and Pow Pow and Draper doing the Burpee Test and rucking 1.5(?) miles.

Lots of good mumblechatter this morning. Started off hot with Pepper strolling in looking like he chose to watch the entirety of the Mavs collapse against the Rockets, but #tclaps to him for posting this AM after watching that. That was followed by the Joe Kelly fan club proposing a re-enactment of the Kelly-Correa “faceoff” with Draper being Kelly and YHC (a big Stros fan) playing the part of Correa. The theme of Astros and cheating continued to the F3 baseball where Pepper accused the team of YHC, AA, and Island Time of cheating to which the observation was noted that YHC was a part of the team and thus that was the only explanation. 

The next plan was to park it at the Quad for a bit, but someone was taking graduation photos, so YHC decided to Omaha and explore some staircases. The PAX was going to go to the Pit of Misery (which YHC incorrecly called the Pit of Doom and was quickly corrected by Special Sauce who also wondered if YHC was a Bud Light guy. To which YHC answered that YHC is a fan of all free, cold beer, which has been Bud Light on occasion). The original plan was to just touch every stair, but that was potentially too easy, so we switched to quick feet/both feet every step. Except the stairs were rather small and per Alright Alright “we all have big feet. you know what that means?” to which YHC and Special Sauce quickly responded “yea we need big shoes and big socks”

We then had F3 Golf Talk officially unofficially sponsored by Lone Star (the official unofficial beer of F3 Dallas) to talk about dream pairings of Bryson with Patrick Reed or Brooks Kopeka. No ants were found in the Pit so we didn’t have to worry about free drops. 

Overall a good workout with lots of stair work and some Omahaing and YHC appreciated the PAX bearing with the changes.

1. GrowRuck in SA 9/19. Sign up ASAP!
2. F3 10th anniversary workout. No more coupon with picklejumper, but should still be a fun time. M’s and 2.0’s welcome!

3. F3 Dad’s and 2.0’s workout coming soon! Slushi posted a poll on band, so fill out which date works best for you.

Four corners of GO BLIMPS

PAX: AlrightAlright, Draper, Oatmeal, Pepper, Sally, Sex Panther, Siesta and Amelia (FNG Brad Trosclair)
QIC: PowPow

AO: Burleson Park

SSHx15, ISTx10


Three PAX (Draper, Oatmeal and AlrightAlright) volunteered in advance to help lead the workout. We divided into 4 teams, the team captains were these three PAX and YHC. Each team was named after one of the five core principles of F3. 

Mosey to quad by Dallas Hall. Each team occupied a “base” at one of the four points of the diamond-shaped set of pathways that surround the fountain of the quad – (1) at the time capsule in front of Dallas Hall; (2) end of path that runs SW from base 1; (3) end of path that runs SE from base 2 (ie south end of quad over towards the flagpole); (4) end of path that runs northeast from base 3.

Every 5 minutes minutes each team runs a lap around the bases (approx. 400m) and then when back to their home base performs AMRAP of an exercise. At the 5 minute mark, run another lap and move to the next exercise on the list.

Exercises: Groiners, OH Claps, Burpees, Lunges, ISTs, HR Merkins, Plank Jacks, Squats  (GOBLIMPS)

At 0745 the squats were completed and the four teams met for some PAX-choise Mary at the fountain.

Mosey to the benches in front of the Airline garage. On benches: Derkinsx20, Dipsx20, Irkinsx20, Step Upsx20 each leg

Also some mary back at Burleson. Best as I can remember we did LBCs, Heels to Heaven, Freddie Mercury and Crab Cakes,

Amelia was given his name because he is a pilot.  Underrated joke that he dropped when AlrightAlright asked where he went to college “Just a small trade school in Maryland.” (Meaning the Naval Academy).  As a result he was almost named “Cadet”.

Thanks to all the HIMs who posted for the workout, conditions were unpleasant but YHC had a blast leading the group today.

The team captains recorded the total reps performed by their team in each round (much easier said then done given the light rain coming down). “Open to all men” (Oatmeal and Siesta) came in first place, followed by team “Held outdoors, rain or shine, heat or cold” (AlrightAlright and Sally). After that I believe third place was “Always Free” (Amelia, Pepper and YHC) followed by “Peer Led” (Draper and Sex Panther).  Tclaps to Oatmeal and Siesta!


I Feel the Need for Speed! 02/20/20

PAX: AlrightAlright, PowPow, Coach K, Special Sauce, Draper, Ina, Pepper
QIC: Oatmeal

AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given in a brain fog

SSH x 20IC


Windmills x 10IC

YHC had the PAX to the track for some much needed speed work.  We commenced the following with each PAX taking the lead for each length.  Should the “12” not finish in the given time, there was to be punishment.

400m@95sec, 60 sec rest when the “six” finished with 20 squats during rest period

200m@45sec, 30 sec rest when the “six” finished with 10 merkins during rest period

400m@90sec, repeat active rest period with squats

200m@44sec, repeat active rest period with merkins

400m@89sec, repeat active rest period with squats

200m@43sec, repeat active rest period with merkins

400m@88sec, repeat active rest period with squats

400m@87sec, repeat active rest period with merkins

Half bleacher run

Mosey back to La Mad


Homer/Marge with some mumble chatter by YHC adding a few exercises in throughout

Uptown crunch

Low dollie

YHC prayed us out.

YHC had a need for speed this morning and brought along the PAX for some fun on what was a blustery and wet winter morn.  The challenge was to get faster with each “rep” or face punishment.  Unfortunately, YHC did not set stretch goals to allow us to fail in a safe environment so we coasted through the workout without any punishment.  YHC did note that this workout created quite the excitement (or fear) to exceed the targeted times with each run.  So much so that the jumpy PAX false started numerous times on one particular 200m run so YHC thought 10 burpees would quell the skittish PAX.  It appeared to have the desired effect as there were no more false starts! 

Once again YHC had issues with the opening disclaimer.  For the life of me, I cannot understand why it is so hard to remember an announcement that we hear every morning.  Perhaps it’s the Gloom, my reduced posts or my age.  No matter, I shall endeavor to get my act together. 

Overall, I think the workout met my desired objective and I think we, as PAX, could use more speed work with faster times!

3, 2, 1… Lift Off

PAX: Pee-can, Wal-Mart, Boomer, Rabbit, Bubba, Mookie, Eruzione, Ledger, Silicon, Mizzourah, Petrified (FNG formerly known as Chris), Smuckers (FNG formerly known as Evan), Dr. Dirt (FloMo), Rocket Man (FloMo), Griswold (FloMo), Ghia (FloMo), Rump Roast (F3 Dallas), Agnes (F3 Dallas), Pepper (F3 Dallas), Oatmeal (F3 Dallas)
QIC: Alright Alright

AO: Rice Middle School
F3 DISCLAIMER & WELCOME: Thoroughly given.

Side Straddle Hops x25

Imperial Storm Troopers x15

Merkins x10

Squats x10

Mosey to Soccer Field #1

The Ball Sack: 55 Burpees, 66 Lunges, 33 Imperial Storm Troopers, 44 Merkins, 22 Plank Jacks, 11 Squats.

Mosey to Tennis Courts

Partner Work: Partner 1 run across 4 courts and back, Partner 2 burpees, flapjack and repeato until the team has completed 100 burpees.

Mosey to Football Field

Jacob’s Ladder: Run across football field, 7:1 Jumping Spiders, 1:7 Monkey Humpers

Mosey around school to starting point.

Flutter Kicks x25

Wilt Chamberlain Kicks 15

Dying Cockroaches x15

10 Plano PAX (including a bunch of #kotters), 5 Dallas PAX, 4 Flower Mound PAX and 2 FNGs.  Not too shabby.

The PAX did get to see some #RocketFuel.  I think it got the best of him during the Tennis Court work.

Petrified asked to be named Mahogany, but as a #TripleRespect from California Petrified made more sense.

Smuckers is a Petroleum Engineer.

This was a great relaunch for Plano and will hopefully give you guys some momentum.  Look forward to working out with you again soon.