Dwork crystals III: from excellent Frobenius lifts towards supercongruences

This paper is a continuation of our Dwork crystals series. Here we exploit the Cartier operation to prove supercongruences for expansion coefficients of rational functions. In the process it appears that excellent Frobenius lifts are a driving force behind supercongruences. Originally introduced by Dwork, these excellent lifts have occurred rather infrequently in the literature, and only in the context of families of elliptic curves and abelian varieties. In the final sections of this paper we present a list of examples that occur in the case of families of Calabi-Yau varieties.