Author: crabgrass

  • 40-somethings Still Got It

    4 HIM rose to the occasion today and made it out for another exciting Timberwolf beat down. According to the opossum in the woods, here’s what went down…

    Grab a block and walk to the track. Left the blocks behind for a quick lap around the track into our warmup.

    Pyramids with blocks > Curls > Skullcrushers> KB Swings > Squats > Manmakers
    Did 10x each and 5x Manmakers. Run across the field (sideline to sideline) in between each exercise.
    Top of the pyramid did a quick lap around the field.

    100 Sprints x7 > Run 100M, walk back

    Did 5 manmakers for good measure and BTTF

    Good work fellas, glad to see us 40 year olds still have some wheels!

  • 2 years and counting

    Seemed fitting to lead two workouts to celebrate 2 great years being apart of the F3 family, today was 2 of 2. I went back and forth on what I wanted to do and opted for an Alamo classic. Loaded up the blocks and off we go!

    Fast-paced mosey to kick things off, then the standard warmup.

    DORA
    Start at one end, 1 person runs, 1 person lifts.
    Runner goes to the closer end and back, then switch and move back one parking space.
    Block workouts: curls, skullcrushers, squats, swings, single arm rows
    Running distance increases each time you move back, all the way to the far end of the parking lot.

    We usually start with the long runs at the beginning, definitely more of a smokeshow going the opposite way…

    Circle up and YHC took us out.

    Good work fellas, always a pleasure to lead and be out there with ya

  • Burpee Circle

    Spring has sprung and YHC had some extra pep in his step this fine morning. 5:30, let’s go! Up the hill and to Heist’s house for a Karen-approved warmup. Videos of monkey humpers may or may not exist…

    Over to Ohio State’s regional footprint for a pyramid. 10 squats, 10 monkey jumpers, 10 firecrackers, 10 merkins, 10 freddy mercurys. Made our way to next intersection and did the pyramid in reverse order.

    Indian run BTTF

    Burpee Circle of Death

    You know it’s good when the burpees aren’t the worst part of the workout. 1 person enter the circle, hops to each of the 8 points and does a burpee. The rest of the PAX performs a called exercise with a block while admiring/critiquing each persons burpee form.

    Once done, grab a sandbag and run to top of hill and back, next person enters the circle. Did this until we reached time.

    Great work everyone! Best Butt award goes to Futon who swayed the voters with a little crack and cheek action this morning.

    Nancy 5k 4/11 details on slack one of these days…

  • Tis I, the 4 Corners Bandit!

    70 degrees here at the Alamo today. Started off with a longer-than-normal run to get us going, headed down the cul-de-sac and then over to the bunker.

    Standard warm-up followed by 10x/15x/20x Donkey Kicks and We Are Not Worthy’s

    Scampered out the back, Wildcat took a graceful spill and so we walked up the icy and dark sidewalk.

    Four Corners
    Bear Crawl / 20 8-count shazams / 30 double count Freddie’s / 40 firecrackers

    YHC was feeling fresh after that, so we rode the hot hand and went back in for more!

    Bear Crawl / 5 Burpees / 10 HRM / 20 LBC in cadence

    But wait, there’s more!

    Karaoke around the circle / 20 SSH in cadence / 30 SSH in cadence / 40 SSH in cadence.

    This spot was slightly larger than a tennis court…

    BTTF for some light cardio to wrap it up.

    4/11 – Nancy has a 5k/ruck from Robious

    Prayers -for Futon’s co-worker Bob (heart attack) & Heist as he recovers from putting in work in his 40s

  • The Power of 2

    It’s hard to compete with Dumar offering Eagle Rare 12, so I knew the Shed would be light today. It’s not the size of the PAX that matters, it’s the motion of the burpee that counts!

    Mosey down to the end of the street for a warmup, back to the main area and grab a cinder. Light pole lunges! Do 8 reps of called exercise, then lunge to next light pole. do 8 reps of 2 exercises, keep going to 5x. Rest, turn around, head BTTF.

    Quick 4 corners. How many Alabama prom dates is too many Alabama prim dates? Not sure, but 80 is a lot…

    Finish off with wind sprints for 5 minutes.

    Snookie – great workout today, good to have company in the gloom

  • These streets aren’t going to Ruck themselves

    Feeling the high of Mondays birthday Q, 4 HIMs hit the mean streets of RounTrey with some pep in our step.

    Gather at the stop sign, cross checked the “thumbs up” from the night before with the faces in the gloom…we were a little light but off we go!

    Usual loop with great chatter amongst the HIMs. Good to get out there and put some work in!

  • Misery Loves Company

    A down-on-his-luck PAX member needed a pick me up, so 5 of SOS’s finest gathered for a ruck. Some started at 5, others 530, got in 4-5 miles depending…

    We discussed the dismantling of the Patriots offensive line; the chances of the same thing happening to the Broncos; a temped pace; Jeremiah Love in Kansas City Red and how great that will look; and famous movies with actors who were 46 at the time

    Last cold morning hopefully for awhile, get out there fellas and get some work in!

  • The Learning Experience

    Timberwolf is still a sheet of ice, but my kids daycare is around the corner and has a perfectly cleared parking lot. Called the audible, got the word out and 6 of us came to enjoy some single-digit-weather-workouts.

    Mosey back and forth to show the PAX the new AO “Bubbles” and standard warmup.

    Thing 1
    Triple Check – squats, merkins, run to end and back

    Thing 2
    Gauntlet
    Station 1 (sandbags): 8x Squat thrusters, 8x merkins, 8x squat thrusters, 8x carolina DD
    Station 2 (blocks): 8x Squat thrusters, 8x curls, 8x squat thrusters, 8x skullcrushers
    Station 3 (kettlebells): 8x jump squats, 8x kb swings, 8x jump squats, 8x high pulls

    Thing 3
    Sprints to end of parking lot and back, 30 second rest in between

    Announcements: Frozen Triangle
    Prayers: Wildcats co-worker, brother-in-law. Hermey’s friend’s family

    Stay safe and warm out there! Time to scope out a spot for Friday since Satan’s Hill is in bad shape

  • Norwegian 4×4

    The cold and wind scared away all of the Timberwolf pups today. YHC and Woodsman paid no mind and went about our workout. To the track!

    lap around to warm up, light stretching but it was cold so we needed to get moving. Decided to do 4x4s. Run for 4 minutes at 80%+ of max heart rate, then walk for 3 minutes. Do that cycle 4 times – great for VO2 max!

    lap around school to close it out

  • Gauntlet

    A few of us were reeling from college football upsets, so we took it out on some blocks. Here’s what went down.

    17 HIMs gathered up for a quick mosey and warmarama.

    Gauntlet:
    2 burpee buy-in
    10 banded merkins
    10 rock squats
    10 dead bugs
    10 bicep curls
    10 band deadlifts
    10 sandbag squat thrusters
    A) run up SH or B) sprint to stop sign and back

    Rinse and repeat until time is up. Great work everyone, great way to kick off the year at Satan’s Hill.