Author: crabgrass

  • May the Fourth

    https://claude.ai/public/artifacts/de13e548-9725-4b1c-98f1-f54b538a178c

    A long time ago in a parking lot not so far away…

    The PAX assembled in the darkness. No one new the suffering that awaited.

    The dark side of fitness called to them. But the force – and the Q – was strong.

    Armed with nothing but their bodies, and a serious lack of sleep, they would face the Empire, and each other.

    May the fourth be with you. Always

    Link above for the beatdown. Welcome to Patrick “Autotune” Newbie, the latest FNG to make his way out to Alamo. He is neighbors with Futon and they’re daughters go to school together. He is a music producer and a lot of his stuff can be heard on the radio.

    Prayers for Christian & Rudy

  • Getting Hot Out There

    16 HIMs came out for a burner this morning! According to the Winnebago that costs as much as a boat, here’s what happened…

    Mosey through the bunker and back and warmup at the tennis courts.

    Revolving 4 Corners:

    Corner 1: 10x SSH, shuttle run, 10x Merkin, shuttle run, 10x WWII

    Corner 2: Sandbag lunge up hill, run back

    Corner 3: 10x – skullcrusher, overhead press, curl, squat, KB swing, plank pull through

    Corner 4: 15x manmakers

    Finished up with circle of fire dealers choice

    Boys of summer coming back to Timberwolf this May! Memorial Day convergence, save the date.

    Prayers for Dumar’s friend who passed, Globetrotters last treatment, and Excel’s wins

  • Nancy’s Still Got It

    12 men witnessed a feat so legendary, every last one of us will be recounting it at the dinner table tonight.

    After a short mosey to the Modern Homes, we set up for a triple check: HRM / Squats / runner to the end of the cul-de-sac. What happened next can only be believed if you were there.

    The running group: Nancy, Futon, and Wildcat. As YHC was grinding through his HRM, I heard Nancy shouting from the far end of the street. Why? No clue at first — but it turns out he was absolutely SMOKING Wildcat and Futon. When they returned to the PAX, Wildcat was sucking wind, Futon was curled up in the fetal position, and Nancy stood with both hands raised in victory.

    Honestly, who even remembers what we did the rest of the workout after that majestic display?

  • Thanks, Claude

  • Two to Tango

    SOS is well rested this Thursday as 2 of the most mightiest, best looking studs this group has to offer, rolled out of bed and got after it this morning.

    Mosey down to track and around one lap as a warmup, followed by a variety of stretches and warmup exercises.

    Thing 1 – Something Big Rig/Bobbery/David Goggins do

    Around the track for two laps, then 25 merkins. Two more laps at a faster pace, 25 merkins. Two more laps at a faster pace, 25 merkins. Two more laps at a faster pace, 25 merkins.

    Thing 2 – Field Work

    Start at FG post. Perform exercise then run to other end and back. 100x Squats / 80s APDs / 60x LBCs / 40x Heels to Heaven

    BTTF

    DTH Ruck 3/29, Nancy 5k 4/11, TBD SOS Hot Wings Challenge

    Prayers for Woodsman and everyone who shows up to my Q at Satan’s Hill tomorrow. the PAX needs a beatdown…

  • Shedding Wood in other ways

    How much wood can a woodshed shed if a woodshed could shed wood? Only Gotham knows. According to a grunting deer, here’s what took place today:

    7 HIMs *although after our count I am not sure how many HIMs it was* came out for a classic Pyramids beatdown. Mosey around the dark field aimlessly and then circle up for some max effort stretching.

    Run down the road a bit for Pyramid 1: 10x squats/toe taps/calf raises/sumo squats/firecrackers

    Run up the hill for Pyramid 2: 8x merkins/CDD/walk backs/arm raises/HRM

    Run down the hill for Pyramid 3: 10x LBC/heels-to-heaven/hello dolly/APD/Freddy’s

    Walk BTTF.

    Announcements – DTH organized a family friendly ruck this weekend. 4/11 5k see Nancy for deets.

    Prayers – Excel’s wife taking her Stepfather to an elderly care facility, Woodsman’s balsa-wood ankle.

    Great work today fellas!

  • 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