Author: crabgrass

  • Back to the hill

    YHC has a little nasty hill he likes, but I save it for special occasions (i.e. Nightmare Before Christmas) and today was a good day to revisit…not too hot, not too cold. Futon pointed out that the clouds were parted with a little bit of sunshine coming through above the hill, it was destiny today.

    Quick mosey through the bunker, up the stairs (watch out for mud) and we did a series of butt kickers > high knees > karaoke rotating at each mailbox. Quick stretch sess and we hit firecracker alley 1>2>3>4>5>4>3>2>1 at mailboxes. oh hey looks, there’s a hill.

    11’s (Chase the Hare Version)
    Swoop was randomly selected to be the hare. Rules are simple – once the Hare completes his 11’s, everyone is done. If any PAX member beats him, Swoop pays a penalty. If Swoop beats everyone, the PAX pays a penalty. Lt Dans at the top of the hill, planks at the bottom (21 seconds first round, 22 sec, 23 sec…). Swoop ran valiantly only losing to Wildcat, so the PAX paid the penalty – two burpees each.

    Warby wondered where the trail went so we did an Indian run to show him. PAX members were dropping like flies so we turned it into a slow mosey back to the start of firecracker alley. Did butt kickers > high knees > karaoke back to the playground.

    Four Corners on The Dukes block. It’s a big block. Someone tried to make a last minute rule that if you cant see the next corner then you can’t do four corners. YHC vetoed, lets go. 10 J’Lo’s, 20 V sit ups, 30 donkey clappers, 40 mountain climbers. BTTF for a ring of fire. PAX clocked 2.6 miles today, not too shabby!

    Numbers, names, announcements, prayers. Prayers for Futons family and those impacted by the storms in TX.

  • The Gun Show

    7 HIMs showed up to the gun show ready to Pump! you up! Started off with a mosey around the parking lot, followed by some targeted stretches. A Member of the PAX started to feel the pain at this point -oof, hang in there buddy we’re just getting started!

    6 lightposts light the parking lot, we carried our KB to each one and did 3 exercises. Starting with 5x reps, we increased each light pole
    1 – 5x lat raises, chest press, v sit ups
    2 – 6x lateral lunges with twist (each side), normal lunge with twist (each side), single arm rows (each side)
    3 – 7x skull crushers, clean+press, oblique lifts (each side)
    4 – 8x bicep curls, side arm rows (each side), bent over rows(each side)
    5 – 9x front raises, high pulls, overhead press
    6 – 10x KB swings, goblet squats, sumo squats.

    Triple Check
    Two teams of 3
    P1 fireman carries two KB to first light post and runs back, P2 & P3 do booyah merkins
    P2 runs to KB, fireman carries them to next light post, P3 & P1 do booyah situps
    Rinse & repeat until KB reach the last light post and make their way back to the group

    Redo the previous 6 light post workout in reverse order

    Finished off with a ring of fire, pick your favorite exercise 10x

    Prayers for Fandango’s sons surgery, Waterbugs wife


  • Ruck-a-ccino

    7 HIMs came out on a humid morning to pound pavement! Suns out, guns out was today’s theme. We set a good pace and off we went. Today we discussed hunting, lots of hunting, how flyboy can’t be patient for 8 hours but also can’t tell the difference between rabbit poop and other species, including his own.

    Stirred up some ideas for VQ week next week, glad to see the guys making a commitment to that, excited to see what they have in store for us.

    prayers for Rudy that he brings his A game Friday, Cookie and YHC are concerned about level of intensity…

  • Kool Aid Extra Sugar (Crabgrass’s Version)

    Gotta finish the week of Crabby off right with a delicious serving of Kool-Aid, the kind that makes your face red and want an ice pack on your neck by the time it’s done. Time’s a-wasting, let’s get to it!

    Quick warm-up run, avoid Duke’s car, and circle back for some stretching and light exercise.

    The Thang

    800M run up Satan’s Hill + some extra yardage, turn around and head back
    20 Chest Press + Flutter Kicks
    20 Squat Thrusters
    20 WWIII

    400M run down the flat path (a gift to the PAX from YHC, 6 hill runs seems a bit excessive…)
    20 Manmakers
    20 Bicep Curls
    20 Bent Over Rows

    400M run up the hill and back
    20 KB Swings
    20 Calf Raises
    20 Squats

    30 second break

    20 KB Swings
    20 Calf Raises
    20 Squats
    400M run up the hill and back

    20 Manmakers (Pax will be feeling this for 48 hours)
    20 Bicep Curls
    20 Bent Over Rows
    400M run past the dog park

    20 Chest Press + Flutter Kicks
    20 Squat Thrusters
    20 WWIII
    800M run around dog park up to Wilson’s house and back down Satan’s Hill – easy 193 heart rate work

    Al Gore for the 6 + 10 merkins to round it off

    GREAT work everyone, today was spicy. The week of Crabby was meant to be challenging, to push ourselves to get the most out of these 45 minutes we spend together, but I had to end it with a banger. It’s an honor leading and I appreciate everyone embracing the challenge!

    Prayers – Duke’s brother has pancreatitis, Chipper’s daughter and her on-going kicking-ass recovery, and those impacted by the plane crash in India yesterday.

    Time for a nap and some bourbon

  • Disc Golf

    Rudy spoke fondly of his memories playing disc golf as a young lad on a nice easy stroll through the park, enjoying the sunshine, libations, and barely breaking a sweat. Not at F3, and certainly not at Timberwolf Boys of Summer – we crank it up!

    Stroll through the woods to mix it up and to replicate the Remember the Titans training camp scene at the civil war battlefield (nailed it). Light warmup and got to work.

    YHC pointed out where the goal was located and simple rules:
    Number of strokes = burpees
    If you intercept a disc, thrower does 6 burpees
    If you try to intercept but drop it, 2 burpees

    pAX came out the gates hot, running to get their disc and an attempt at an interception. Rudy set the tone with his distance, and Merman was always lurking for an INT.

    Hole 8 mixed it up. This was the longest hole, so YHC gave a chance to earn points for Boys of Summer. Throwing the disc left handed, if you scored with 5 shots or less you get a point. Wildcat and McGruff played better with their left handed today that’s for sure!

    Next twist, defenders!? PAX chose offense or defense. Defenders committed to 6 burpees, but if they intercepted a disc then the thrower would have to do 12 burpees (6 for getting intercepted, 6 inherited from the defender). This certainly made things interested and a few of us had to do 12 burpees!

    In total, each guy played 15 holes, ran 2 miles, and did 70-80 burpees – good work fellas!

    prayers for Wildcats co-worker and continued prayers for Fandangos Dad

    Battlers were McGruff and Merman

  • Who’s your EMOMmy?

    4 HIMs came out today to get the day started off right! Abbreviated warmup as Heist took forever to hang his F3 sign outside of the Green Mile parking lot, so we started off with some stretches and light exercises to warm up. Sign is now hung, grab your cinder block and let’s mosey!

    Round 1 – Bus Loop

    Starting with 6 reps, pax performs 6 jump squats and 6 curls, then runs to the 6th bus lane and back in one minute or less, then rest. Next set, 7x and run to 7th bus lane. We made it to 15 before failing to make it back on time. That longer run sneaks up on you quick!

    Round 2 – 🫏

    Grab block and go to backside of the school and find a spot on the wall. Starting with 6x – Donkey Kicks into KB swings, run to curb and back. YHC tapped at 16, Heist and Futon completed 19. Called for time to get round 3 in.

    Round 3 – King of the Hill

    Started at 12x and challenged PAX to do 5 rounds before time. Skull Crushers into front raises, bear crawl up the hill and run back down. Completed through 17

    BTTF

    Fathers Day Q at the Forge, Heist shared some of the discussion from SLT. Thankful for blessings and. Shared words of wisdom on the importance of setting your family up correctly.

    Week of Crabby is 🔥🔥🔥. Get ready for Frisbee Golf tomorrow at Timberwolf

  • Kettlebell 101

    YHC has only done one KB workout before, but seeing Warby getting jacked has me thinking I should start swinging (not the PounTrey version, Cookie!). Read some backblasts and watched some videos and was ready to add a KB burn to my week of Crabby escapades! According to the driver of the truck awkwardly looking to do donuts in a parking lot only to find 7 chiseled HIMs tossing iron, here’s what took place…

    Mosey around the bus loop to get the heartbeat up, followed by the standard warmup routine.

    Opened up with 3 rounds of Crazy 8’s 8x. A brief morning rain shower helped cool things off

    E2MOM
    15 KB swings, 12 High Pulls, 9 Deadlift Burpees – 2 minutes to complete the circuit.
    Rinse & Repeat 6x

    Four Corners
    Bottoms Up Carry from corner to corner
    Corner 1 – 5 Swings, 4 High Pulls, 3 Sumo Squats, 2 Bent Rows each arm, 1 front lunge twist each leg
    Corner 2 – 10/8/6/4/2
    Corner 3 – 15/12/9/6/3
    Corner 4 – 20/16/12/8/4
    Rest two minutes, then repeato in reverse order

    Few minutes on the clock so we did a circuit of 10x bent rows, 10x cleans 10x goblet squats, rest 20 seconds. 3 rounds of those followed by a mosey and we were at time!

    Our math skills were challenged as much as our shoulders and forearms were. Good to see Teddy KGB post for a second time and glad the rain came and went quickly.

  • Gauntlet 3.0

    During the CSAUP, Alamo got pooped on for “just being a parking lot” so I was set on showing that Alamo has a softer, gentler, more delicate side once you really get to know it. Today the pax got to experience the tranquil embrace of nature as we made our way to the serene views of the reservoir…

    And were met with two piles of coupons to remind us that our @$$ was Grass today!

    Nancy reminded YHC we start at 5:30 but I didn’t want to leave the downrange (and 12 year F3 Veteran, Guinness) in the dust. 20 HIMs moseyed down to Heist’s favorite hill for a quick warm-up. Mumble chatter knew YHC had something planned, they just wondered where it was. Down the hill and over the bridge to the path by the reservoir we went!

    Gauntlet – two stations with 5 exercises were strategically set up in the wee hours of the morning. 3 burpees entrance fee, complete 10x of the 5 exercises, run to the second station, 3 burpees entrance fee, complete 10x of the 5 exercises. And around and around we go for ~30 minutes.

    Station 1
    Banded Deadlifts
    Skullcrushers
    Lateral Sandbag Lunges
    Banded Overhead Press
    Front Raise with block

    Station 2
    Banded Merkins
    Firecrackers
    Sandbag Squat Thrusters
    Mountain Climbers
    Curls with Block

    Pax members were gracious to help move coupons to the street for easy pickup, and we ran back up that lovely hill to the flag. 6 is in, numbers, names, announcements, prayers. Was cool to see two FNG’s come out and an F3 veteran join us downrange from Charlotte. this was the third gauntlet I’ve done, first at Alamo, and each time the Pax walks away with smiles on their faces. I think it’s a keeper

  • Ruck-a-ccino

    7 HIMs broke the sound barrier today. Crabby was hitting the snooze button but eventually made it out to meet us. According to the woman who flicked us off, here’s what happened…

    Met at stop sign and had an FNG join us! 6 originally but Crabby texted us so we made a rendezvous point down by the reservoir. Met up and swung by Toby’s house but he wasn’t there, so we went down past the gas station and doubled back.

    Today’s conversation: scary/horror movies, the Zeissometer, Rudy’s Timberwolf record, work travel tips and tricks, swim lessons, and Brazilian meats in July

    most stayed for extra credit and got 5 miles in. FNG coming Monday to get a name.

  • D-Day

    Today is the 81st anniversary of D-Day. Of the 16.4 million who served in WWII, it’s estimated less than 60,000 are alive to tell the story. Truly an end of an era, so today we paid homage.

    10 HIMs came out today wearing a ruck or weighted vest. They were met with a choice of coupons to carry as well, each member carrying 60-70 pounds for the entire workout. BLIMPS style workout up and down Satans Hill to honor the five beaches stormed: Utah, Juno, Gold, Sword, and Omaha.

    we merged Sword and Omaha together for time, but 9 times up and down the hill with 10 reps of corresponding exercises at each turn.
    Those were some tough steps today, proud of the 9 guys who joined me, we kicked the week of Crabby off right!

    Father’s Day Q 6/15, Summer Tour Dogpile tomorrow, prayers for Futons wife traveling, happy birthday Woodsman (40!) and happy anniversary to Cookie (14 for sure this time) and Futon (11)