Willie Mays Hayes Spring Training Workout


PAX: Draper, Slippy, Special Sauce, Gold Digger, AlrightAlright, Bleep, Swoop, F150, Trash Panda, Big Tex, Oatmeal, Stingray, Phelps, Slushii, Classified, Sweet Baby, Dr. Seuss, Gusher,   Jay (FNG), Supercuts
QIC: Jobu

AO: The Harbor


Mosey to track

15 Side straddle hops

15 Imperial storm troopers


Everyone: Jog curves sprint straight away one lap.

After each lap perform 1 exercise:

15 Burpees

15 Air Squats

15 Merkins

15 Plank Jacks 

(1 Mile total)

Mosey to tennis court:

Team  Relay groups of 2: 

Partner 1 Crawl Bear full court

Partner 2 Broad jump full court

Partner 1 Crab walk full court

Partner 2 Bear crawl full court

Partners 1 and 2 switch exercises and go back ( Complete 2 relays)

Mosey to Parking Lot 



15 LBC’s

15 Freddie Mercuries

15 Plank Jacks

20 Penguins

20 Flutter kicks


YHC prayed us out and asked for strength and endurance for the rest of the week.

Grumbling began immediately when YHC called for a mosey to the track. The only explanation can be is that Slippy’s track workouts of late have given the track a bad reputation. Anyways, every lap around the track was in memory of every donut that Bleep consumed during the Krispy Kreme Challenge. After 1 mile Phelps was ready to call it a day but YHC had other plans. After 2 impressively fast relays PAX moseyed back to the parking lot where YHC tortured everyone with a drawn out MARY until 0615.


1. Growruck
2. Memorial Day event

Safari and Penalty Burpees

PAX: Alright Alright, Big Tex, Chairman Mao, Dfib, FNG – El Chapo, Jobu, Nicky Roth, Oatmeal, Poppy, Pow Pow, Rump Roast, Sally, Sex Panther, Sound Machine, Siesta, Slippy, Sweet Baby, Tik Tok, Trash Panda, Ultra, Whoops
QIC: Teasip

AO: Burleson
F3 DISCLAIMER & WELCOME: Given, with added disclosure for COVID

SSH x 20, IST x15, Hillbilly x12, warmup lap around the park

Red Barchetta across the field

1 penalty burpee for Sally being 1 min late and then 8 penalty burpees for Tik Tok being 8 mins late (more to come on the penalty burpees) 

Safari: Form two lines, then do the below exercises two rounds each

Native American Duck Walk, everyone in line hold an Al Gore
Native American Bear Crawl, everyone in line hold a plank
Native American Crawl Bear, everyone in line hold a plank
Native American Crab Walk, everyone in line hold a Wilt Chamberlain

Everyone sprint like a roadrunner to the sidewalk, then Native American Run around the park to the playground

Mosey to the tennis court, where half the group did a suicide while the rest did burpees. Flapjack. 

Next 10 Dry Docks, and at this point, the ECers joined us. They were 52 minutes late, so everyone did 52 burpees, then ended with 10 squats

We never did do the rugby sit ups

YHC prayed us out

YHC decided to take the PAX on a little safari this AM. YHC had thought about a big planned beatdown, but alas, was slammed with work this week, so that will have to wait. The Red Barchetta starter was a crowd pleaser and generated a few “FUs” from Rump. There were some issues with defining which fence and which trash can for a few of the sprints, so YHC knows why this exercise is normally done on a football field.

The NA Duck Walk led to some discussion about the best human duck call in F3, where the consensus was Ultra would have it, with Sex Panther second. Sound Machine had a rather surprising good duck call, which he claimed is partially due to his first car having hooves.

In the middle of the NA Crab Walks, YHC turned to Alright Alright and asked if the ECers joined the beatdown, should YHC make the PAX do penalty burpees for them being 35 min late. Alright Alright said we should, which YHC kept in his back packet.

A lot of mumble chatter during the Safari, which led YHC to think that maybe the Safari wasn’t a sufficient beatdown, so YHC decided to ramp up the cardio with the NA run and suicide at the tennis court. We decided to split into two groups for the suicides and YHC took Alright Alright’s suggestion of the group doing burpees while they waited, which YHC happily obliged (insert more “FUs” from Rump Roast). 

YHC was going to just do a few exercises and some Mary, but the ECers joined right after the suicides, so YHC had to be consistent and fair and thus 52 penalty burpees were required for the ECers showing up 52 min late. This led to quite a bit of grumbling and a few cries of foul from the ECers saying we were late to the EC workout. However, YHC would like to point out that YHC did not join the EC group or workout at all, so YHC didn’t attend the EC workout. The ECers joined the workout that started at 0700, and thus the penalty burpees were instituted. 

FNG naming occurred. Potential other names were Wild Thing, Dorn (Jobu brought him, so another Major League theme), or maybe Loggins (he has a great head of hair). But El Chapo, mentioned he is a rock climber the rock climbing led to discussions about El Captain where free climbing occurs, and that led to El Chapo. 

Shoutout to the perfect weekers (Big Tex, F150, Slippy, and Sex Panther) and pour one out for Bleep and Special Sauce. Bleep is usually absent on Saturdays, so that’s understandable. Special Sauce was unable to return from beyond the wall in time, as he journeyed to the great North yesterday. Though he’ll probably be happy that he missed all the penalty burpees after requesting no burpees. 

1. F3 Grow Ruck in two weekends (April 9-11). Houston has scholarships available!
2. Carry the Load on Memorial Day, May 31
3. F3 Golf

The Return of the Sweetest of Babies

AlrightAlright Sweet Baby PowPow joined YHC and Mav for this AM’s ruck

Swiper teamed up with Oatmeal for Double Time action

AA texted me while he was clearing the mechanism asking what the plan was for the ruck. Seemed like he was interested in accelerating his rucking/baby bjorn’ing skills so told him we’d do the don’t get lapped challenge

F150 also texted me this morning while he was clearing the mechanism, but that was about taking a picture, must have needed more time to clear since he didn’t make it to MRM

Like a Phoenix rising from the ashes Sweet Baby pulled up to MRM like it ain’t no thang, PowPow was so jazzed to see him that he ditched the jogging shoes for the ruck and combined forces with the Sweetest of Babies.

Oatmeal thought he was going to run alone a la the last two Stingray vision quest rucks but Swiper came in to give him some company

The runners did some hill work so the don’t get lapped challenge wasn’t as exciting

Ruckers split up into two groups, the idiots running with rucks and the non idiots normal rucking.

Everyone finished up with 5-10 minutes to spare so we did an AMRAP of 5 Special Sauce horizontal rope pull-ups (to be Lexicon’d later), 5 LBC’s, and 5 crab cakes

Mav was pretty pissed to be tied up during the AMRAP

Oatmeal led a great COT where the PAX opened up with prayer requests

PowPow’s B-day Q

Friday – February 14, 2020

PAX: Agnes, AlrightAlright, Coach K, Draper, Special Sauce, Sweet Baby
QIC: PowPow

AO: Tietze Park

SSHx20 – ISTx15 – Veggie Pickersx10

Mosey on path that loops around the park to tennis courts

Paint the lines

Mosey back to parking lot to pick up late arrivals coming from the west (due to bad accident on 75)

Burpees x 10 (OH Claps and Squats while the late arrivals catch up on the burpees)

Mosey to tennis courts

Elevens:  Mountain Climbers x 10 – 1 / Monkey Humpers x 1 – 10

Burpees x 10

Mosey to benches under pavilion

Dips x 20 and Box Jumps x 15

Mosey east on Vickery

Squats and LBCs

Mosey south on Alderson then east on Llano to YHC’s house

Burpees x 10

Mosey south on Alderson then west on Palo Pinto

Knerkins x 8

Mosey west on Palo Pinto to Oatmeal’s house. 

Burpees x 10

Mosey north on Skillman back to basketball court at Tietze

BB Situps x 24

Burpee x 1 (with 2 HR Merkins)

YHC thanked the PAX for joining him on his 41st birthday and expressed his gratitude for the positive influence and acceleration F3 is bringing to his life. Spoke about the mini-tribute to Kobe Bryant – K(nerkins) and B(B Situp) for KB and 8 and 24 reps for Kobe’s jersey numbers. KB’s fearless and relentless pursuit of excellence is an inspiration for YHC.

Coach K and Special Sauce have the misfortune of living west of 75 and had to deal with traffic caused by a bad traffic accident. Thanks for sticking through the traffic and posting anyway gents! Better late than never.

At YHC’s house, his M and dog were out front to greet the PAX mid-workout with a message written in  chalk on the sidewalk. The PAX then impressed with great form on burpees in the street. Oatmeal circumsacked, but YHC tried texting him mid-workout to come outside of his house to meet the PAX for some burpees.  Unfortunately his phone was off, so we did the burpees in his front yard without him.

Knerkins in the middle of the street was not popular with the PAX working out sans-gloves. Sorry guys, think of it as enhancing your Toughness (Mental)…or would it be Toughness (Physical)? I’m not sure.

Tietze is a good AO except for the fact that it is sort of buried in the middle of the neighborhood, making it a bit inconvenient for those coming from Lake Highlands or west of 75. AlrightAlright counted 15 stop lights coming from his house, apparently.

Fashionably Late

PAX: Aaarrrggghhh, AlrightAlright, Cookies N Cream (FNG), Froggy (B’ham), Icebox, Oatmeal, Sex Panther, Sweet Baby, Teasip
QIC: Coach K, Ultra

We don’t know because we were both late…

Tha Thang (YHC):
21, 15, 9 of thrusters and burpees (21 reps of both, then 15, and 9)

Jacob’s Ladder with OG Manmakers (burpee, push up, clean, squat, press, two lunges) and burpee jump overs with the block

Tha Thang (Ultra):
Partner 1 runs across field while other PAX does reps
– 50 double count side leg raises (each side)
– 100 double count shoulder presses

Mosey to flag for ring of fire v-ups with chest press (200x)
Rugby SUs and LBCs to round us out

In true co-Q fashion, 0/2 showed up on time as other PAX were instructed to tell the other to start first. Whoops. Not the ideal impression for an FNG, but his name might be cause for bigger concern…Teasip was kind enough to lead the warm-up before the Qs rolled up.

We grabbed the blocks and made it to the field. Pretty sure the thruster/burpee combo is more despised than a traditional YHC Burpee Beatdown, but that’s up for the PAX to decide. We had some side exercises going while the six wrapped up the circuit before moving to what was probably a worse series of exercies. YHC demonstrated a true manmaker (includes two lunges while holding the press). A couple of PAX requested follow up demonstrations, and we’re at the point in F3 where YHC assumes they’re being difficult and not serious. My bad. Time got called and Ultra took the reigns.

Mumblechatter was very scarce this morning, except for the number of times PAX asked Ultra to clarify he said “double-count” every exercise. Could not count the times on two hands. We powered on, but, again, it was a really quiet group this morning. There were a lot of comments about the hip flexors during the side leg raises, which is apparently a muscle none of us at F3 ever use. After the mini-Dora, we moseyed back to the flag for the longest ring of fire in Dallas history. Holding the block over your head and your legs at 6 inches, we went around doing a v-up. “We’re going to 200” was a nice warning that no one thought was serious. But alas…it was.

We wrapped up with the naming ceremony, where our lovely FNG gave us plenty of ammunition when, in describing his life, was bold enough to use the word “Lactation”. This overshadowed any references to his hometown in upstate NY and his two daughters. After circling around breast pumps, lactation, and milk, we finally got to “Cookies n Cream”. Ask him about it…you won’t regret the story.

Thanks for braving the weather this morning.

Oatmeal’s Birthday Beatdown – 1/11/2020

PAX: Draper, AlrightAlright, Icebox, PowPow, Coach K, Ina, Rump Roast, Siesta, Sweet Baby
QIC: Oatmeal

AO: Burleson Park

SSH x 44IC


Cotton Pickers x 10IC

Mosey to parking garage:

11 burpees, backward run up ramp x4
Bear crawl down ramp, 11 burpees x4

Obama (44th president)
– Duck walk x4, jump squat

– Crab walk x4, crab cake
– Lunge x4, Bonnie Blair

– Peter Parker x4, merkin

Lazy Dora
Merkins x120, plank x10 (44+76=120)
Squats x240, squat hold x20
LBC x360, 6″, x30


Ring of Fire:

Heals to heaven x 44

Rosalita x 44

YHC prayed us out.

It was YHC’s 44th birthday and PAX seemed to be in high spirits (although YHC believes this to be the result of sorority rush activities rather than YHC’s planned beat down). YHC put together a greatest hits playlist from 1976, which must seem like ancient history to most of the PAX (@Sally)! We commenced birthday burpees in the parking garage.  To give the PAX a reprieve from 44 straight burpees, YHC had PAX backward run up the ramps in between sets of 11 and seeing that YHC looks forward to at least another 44 years, we did another 44 burpees back down the ramps.  However, this is where things got dicey as YHC’s wish for another 44 years almost ended before it began.  As YHC descended a ramp on a bear crawl, a late-arrival for class or rush made her acquaintance with YHC with the bumper of her car!  Fortunately, she braked and I narrowly avoided becoming her new hood ornament.  Unfortunately, YHC managed to sprain his wrist in the process so happy birthday to me!  The drama receded throughout the rest of the workout with random mumble chatter about the choice of songs in YHC’s Spirit of ’76 playlist, spattering of sleet and general dissatisfaction with the pain YHC brought today.

Tennis Court Fun at Caruth

PAX: Aaarrrggghhh, Agnes, Coach K, Ina, Sex Panther, Special Sauce, Sweet Baby, Ultra, Gladiator (Houston), Boobie (FNG – Houston)
QIC: Alright Alright

AO: Caruth Park

Overhead Claps x41

Imperial Storm Troopers x20

Mosey to Tennis Courts

Lunge Paint the Lines


Burpee Dan across both tennis courts

Bear Crawl Suicides with Burpees at the Doubles line

Partner 1 Crawl Bear across 1 tennis court, Partner 2 Flutter Kicks flapjack and repeato for 6 minutes.


YHC prayed us out

Lots of complaints throughout, so it must have been tough enough. 

Some clamored for Stairway when we began the Bear Crawl suicides.  Unfortunately, we didn’t have a speaker and YHC wasn’t going to let the PAX quit after only 8 minutes and 2 seconds.

Army Sgt. Zachary D. Tellier WOD || Bringing Back Sunday’s With Sally

Sally and Sweetbaby

Rump Roast

41 at launch and a beautiful day to be outside!

Burleson Park/Garage


Intro/ Warm-o-Rama: 
SSH x20 (DC,IC)
Cotton Pickers x10 (DC, IC)
IST x20 (DC, IC)
Ranger Merkins x15 (OYO, SC)
World War II’s x15 (OYO, SC)

Mosey to the parking Garage

Tha Thang:
Army Sgt. Zachary Tellier WOD
31, of Charlotte, N.C.; assigned to the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29, 2007 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire. Read more about Tellier here.

Starting at the gound level in the garage
10x Burpees
Run to the next level
10x Burpees  
25x Merkins
Run to bottom, repeat-O; floor 1 & 2
Then add 3rd level
10x Burpees  
25x Merkins
50x Lunges
Run to the bottom, repeat-O; floor 1, 2, & 3
then 4th level
10x Burpees  
25x Merkins
50x Lunges
100x LBC’s
Run to bottom, repeat-O; floor 1, 2, 3, & 4
5th level
10x Burpees  
25x Merkins
50x Lunges
100x LBC’s
150x Squats
Run to bottom then mosey back to launch point.
Circle of Trust:
YHC prayed us out.
This is a workout that Sally, Coach K, and YHC had completed on a Sunday many moons ago. I remember, we wondered what we had done to make Coach K so mad at us to inflict such a beating. Well, I’ve often remembered (or had flashbacks?!?!?) this beatdown and wanted to do it again. I texted Coach last night and with little detail, he knew exactly what I was talking about and pointed me to this little gem. I tweaked it a bit for the garage and we probably could have talked a little less and gotten farther but truthfully, our shoulders were shot from the weeks HEAVY shoulder days leading up to this. When I saw the story it inspired me last night, and made glad to have a group of brothers while maybe not combat soldiers… We’re in the trenchs together in day-to-day life combat here in the big city. I’m thankful to have a group of men that make me better in every way as we fight to be leaders in a world of followers. #taketheredpill #fitness #statpadsunday #sundayfunday 

The Harbor The Murph Benchmark 2020

PAX: Oatmeal, Sally, Stingray, Icebox, Sweet Baby
QIC: F150

AO: The Harbor

SSH IC x20

Mosey to the playground and start the timer

The Murph
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run


As a start to 2020 some men make New Year’s Resolutions and fail to keep them beyond the month of January. My challenge to the PAX was to spend the month of January determining words that we see in men we admire, write those words down. At the end of January narrow the list down to one word and focus on that word to improve on this year.

A lot of mummblechatter about running with a few elevation changes and how that must have changed outcome of the PAX. Overall everyone was focused on their time and workout.

1. Emergency contact form on Band.
2. Q Source meeting at lunch time.