Author: crabgrass

  • Gauntlet #2 – Stairway to Heaven

    This is the second time I have done this style of workout and it seems to be a hit, so more to come! The lesson I learned this go-round is when the music plays, the PAX’s pain goes away! According to the bullfrog trying to get some this morning, here’s what went down:

    Mosey to the stop sign and back, circle up for a good warmup. Nice 70 degree morning, felt the sweat already.

    Gauntlet
    3 Burpee buy-in
    15 Squats with resistance band
    15 Curls with cinder block
    15 Merkins with resistance band
    15 Lunges with sandbag
    15 Bent over rows with KB
    15 KB swings
    15 Picklepounders
    Run to top of Satan’s Hill and back

    Rinse and Repeat for 30 minutes.

    Mudslide and Wildcat set the pace and everyone gave a great effort today, that was good stuff men! I believe we did 5-6 rounds. Mudslide took us out with 3 minutes of Broga. Shoutout to TSG for rucking while he recovers from injury. I don’t know where he went nor what he did, but I’m sure it was epic.

    CSOP and Bridge coming up. Prayers for Cookie’s family, his 53 year old uncle recently passed from a heart attack.

    Happy Friday everyone! Enjoy a bourbon, you earned it

  • Ruck-a-ccino

    6 HIMs gathered at the stop sign. 1 HIM we found running. 1 HIM jumped out from behind a tree and startled the unsuspecting newcomers to the RounTrey Ruck Club. All in total, 8 HIM came out to put some work in!

    Started at stop sign, had light conversation on what’s better than a kettlebell or MTG cards to get weight in your pack. Only took 5 minutes before TSG felt lost but his spirits were lifted when we passed Matlock out there crushing it on his gloomy run!

    Walked past McGruffs house, nothing. Around the bend and crosses the road by the gas station. Walking up the hill with no lights whatsoever on it, McGruff was in his element and rushed us from the cover of the trees and scared a few of us pretty good. You never know where he may appear from! There was some debate on whether he had his pants up while he was in the woods by himself.

    We reminisced a little on FlyBoys life and made our way through the rolling hills and eventually back to the start. We’re hopeful that Tobey doesn’t notify HR on us today…

  • Ruck-a-ccino

    6 HIMs got out there and got after it today. It was a chilly morning and none of us had coffee, so Fandango and Warby set a good pace out the gates as we left the stop sign and made our way to Alamo. Looped around by McGruff’s house and crossed over to pay our respects to the gas station.

    Worked our way through the rolling hills by the reservoir and looped around back to the start. 3.5 miles in total.

    Conversations varied. Flyboy, a new member of the Pax, joined us with a backpack of various trinkets that included Magic The Gathering (MTG for you cool kids) cards and that got us on a tangent of Pokemon and baseball cards. We reminisced on some good workouts we’ve had of late, and we tackled the very important issue of using another man’s emoji without his consent.

    good to get after it today!

  • Capture the Flag

    6 HIMs came out for a new rendition of grown men doing grown boy things – Capture the Flag

    Rudy led the pax to the front parking lot for a warmarama. Then split the group into teams of 3.

    Round 1

    Team Blue headed to basketball courts, Team Black to the front of the school. YHC headed around to the bus loop and surprised the piss outta Rudy, spooking him into the 1-2 combo of a Dumar Hermey defensive trap. With the advantage we pressed to the flag. McGruff is really good at hiding in bushes and gave YHC a good chase. Hermey and Crabgrass couldn’t find the flag and eventually were tagged out. Dumar and McGruff were locked in to a draw. Lesson learned, don’t hide the flags and condense the field of play

    Intermission – BLIMPS on the hill

    Round 2

    Team Blue in the bus loop, Team Black at the Tomahawk Creek sign. Both teams felt the best strategy was to loop around from the street. Aisle 5 and McGruff struck early, grabbing BLUE flag but Dumar turned on the speed and recaptured the flag. Hermey knows that you attract bees with honey, and he gave Rudy some honey to look at. Enamored by Hermey’s fluid movements, YHC maneuvered along the tree line and made a move in the flag. A quick snatch drew Rudy’s attention and the race was on. Rudy forgot YHC got some new shoes and never stood a chance – smoked him! (YHC reserves the right to embellish)

    BTTF for a ring of fire Squat style.
    announcements and prayers and we were out. Prayers for Dumar’s dad and celebrate Rudy’s recent victory with his job search.

    Was fun out there today. There may have been some uncertainty of what Crabby and Rudy had in store, but we all walked away with a big smile on our face today.

  • Metamorphosis

    17 HIMs came out to workout and help YHC celebrate his one year F3 anniversary! Shortly after joining F3, I read The Comfort Crisis and became inspired to ruck, do GORuck events and take on challenges I had not previously in life. I listen to the authors Two Percent podcast and have incorporated some of his workouts into F3 Qs

    I’ve been thinking about what workout I wanted to do for my one year, and I hadn’t landed on anything, but then this week the head of F3 joined Michael Easter on his podcast to talk about what F3 is. Afterwards, he sent Easter an F3 workout, Kool Aid, and he posted it on Friday. To have the two things I have leaned on heavily in my fitness journey to intersect ironically at my one year was incredible! Funny how life has a way of doing that from time to time. So today, we did Kool Aid (Extra Sugar)

    • Quick warmup and then grab a coupon and circle up.
    • 800 meter run
    • 20 bench press with flutters
    • 20 WWIII
    • 20 Squat Thrusters
    • 400 meter run
    • 20 curls
    • 20 manmakers
    • 20 bent rows
    • 400 meter run
    • 20 squats
    • 20 calf raises
    • 20 kettlebell swings

    Complete that circuit, take a quick breather, then do it again in reverse. Finished up with a few seconds to spare!

    Whew, gonna feel that one tomorrow.

    announcements and prayers and YHC took us out.

    I want to thank everyone who has been a part of this journey since I started a year ago. The truth is, every time I chose comfort over effort, I was making a choice to settle. I chose to ignore things in my life, but eventually came to the realization that I had every opportunity to change, but yet I chose to stay the same. That’s a burden that no amount of time will change.

    The best time to plant a tree was 25 years ago, but the second best time to plant a tree is today. It doesn’t matter what you did or did not do yesterday, you can make the choice to change things at any time. The hardest part about F3 is showing up. If you can commit to getting out of bed, the rest is easy. I made the commitment to myself that I wanted to be better and I haven’t looked back since. Thank you for all the support, it’s meant the world to me!

    Enough sappy talk for one day, let’s get back to complaining about how much YHC made us run today…

  • It was saucy, now it’s spicy

    It’s good to keep the Pax guessing. Are we running? How far? NOT today! To Dumar’s delight, the longest run was the opening mosey.

    Light jog over to the bus lane and back. Stretch-focused warm up to get the legs and back ready for the beatdown.

    The THING 1 – split in two teams, each team has one sandbag. Starting from a parking spot, person 1 carries the sandbag to the next parking spot and drops it, runs back. Person 2 runs to the bag, picks it up and bring it back to the start. Person 3 carries the sandbag one parking space further. Rinse and repeat until you get to the end of the parking lot. Sprinkle in 5 merkins each time you go

    The THING 2 – EMOM

    YHC cranked up the tunes and started the timer. 1 minute on the clock, plenty of time to pick up a cinder block and do 1 Goblet Squat, 1 Kettlebell Swing, 1 Monkey Humper, and run to the tree and back. Rest up, because the sauce gets saucier. Minute 2 – 2 reps of each. Minute 3 – 3 reps of each, and we keep going until we can’t.

    Around Minute 8, YHC noticed the Pax was very quiet. I looked at Rudy and saw his hat was off and the sweat was pouring. He mustered enough breath to say “It’s spicy now”. Muy caliente!

    Futon, our defending champion from the last EMOM, remains the king of the EMOM hill with an impressive 18x reps in a minute. The rest of us reset to 11x and jumped back in until we hit 25 minute mark.

    The THING 3 – Sandbaggin Tic Tac Toe

    An improvised Tic Tac Toe board was created in the parking lot and we split into two squads. Cinder Block vs Sandbags. Pick a person to start for each team. on GO, do 5 merkins & 1 Burpee (or 1 burpee into 5 merkins for efficiency) then grab your coupon and run to the tic tac toe board. first person there gets to pick their square and drop their coupon. Run back to the group and tag in the next person, they do 5 merkins/1 burpee, grab their coupon and head to the board. Get Tic Tac Toe to win, losing team does 5 burpees.

    Team Sandbaggin’ got off to a quick start, capturing the first two games. Hard to say if Team Cinder Block couldn’t visualize the board, or if they forgot how to play tic tac toe…Match 3 for all the marbles, winner takes all, went to team Cinder Block thanks to Hermey improvising the rules on the fly, tossing sandbags out of his way, and claiming victory for his team. Futon will review the CCTV Footage and rule if this was a legal maneuver or not. May have to run it back and settle this fair and square…

    COT – announcements and prayers. Safety with the storm today and prayers for DTH and his family on their journey. My legs are tired, I need to go find some Biofreeze. Until next time!

  • Did anyone recon this?

    it’s the appropriate question to ask when you meet a barb wire fence to start your ruck, but 7 HIMs tapped into their athletic prowess and cleared the fence, with only one toe suffering injury.

    carrying on, the Pax was quickly introduced to why I suggested boots for this expedition as some spots were a tad…muddy.

    Down the pipeline, crossed over Woodbridge and continued down towards Tomahawk Creek. Turn tot he right brought us to RounTreys backside [insert Fandango joke]. 180 and made our way up to Old Hundred and then doubled back to the start. At this point the sunrise made it a lot easier to navigate the slick spots.

    overall 3 miles of quiet, peaceful wilderness trekking. Always good to spend time with the guys and chat about life and get to know each more! Looking forward to next months ruck

  • New Shoes

    YHC got some new shoes so what better way to break them in than hitting the track at Timberwolf!? 7 HIMs joined me and had a blast!

    Mosey down to the track for a rock solid warmup. Hit the usual hits and made sure we stretched the legs.

    The THING

    Short Run – Long Run – Short Run – Exercise

    Start off with a 100M sprint, followed by 300M jog, followed by 100M sprint, then circle up for group exercise. We did 4 rounds with the exercises being 500 squats, 400 jump squats, 700 side straddle hops, 300 merkins.

    Up to bball court for a Dora – 100 squats, 100 jump squats, 100 SSH, 100 merkins. Runner to the gate and back.

    found a wall and did some We Are Not Worthy while holding position in between. 30 total.

    last, but not least, a final 100M sprint to Tzatzikis car before COT. Hermey saved his best for last and blew away the competition!

    circle up, announcements and prayers. Thanks for helping me break in my new shoes fellas!

  • Timberwolf Mini-Convergence

    Today was one of those days where it was cool to see a few workouts come together. 15 HIMs came out today to compete in one of 3 events:
    1) Traditional Boot Camp Beatdown led by Big Herm
    2) Unconventional Ruck Boot Camp led by Crabgrass
    3) A Graveyard-esque 70 minute run led by Swoop

    Pick your poison!

    The Ruck PAX had to wait on YHC as his “show up at the last second” skills aren’t as polished as Tzatziki’s. Rucks on, down to the track we go. First surprise for those expecting a “ruck” was the 1-mile ruck shuffle. Warby and Boberry set the pace and the rest of us chased the hare.

    2 minutes AMRAP – With ruck on, select either hand release merkins or squats (with a little hitch at the bottom for some extra hot sauce).

    One lap around the track suitcase carrying your ruck.

    2 minute AMRAP – Squats (as mentioned above)

    15 minute traditional ruck around the track before heading BTTF to meet up with rest of the PAX.

    During all of this, Swoop and Heist were orbiting us like two of Elon’s satellites, sprinkling words of encouragement as they passed by. Word on the street is they did 70 minutes of running – awesome job!

    Big Herm will post on bootcamp

    Announcements and Prayers and back to our warm cars.

  • Leg Day

    7 HIMs came out for some leg work at the Green Mile today. Conditions were perfect for a beatdown. According to the black ice, this is what went down.

    YHC led the PAX around the parking lot and to the bus loop for warmarama. Goal was to get the blood flowing to the legs.

    Mosey to back of school, found a brick wall and lined up. Donkey Kicks & hold, into We Are Not Worthy & hold. Sets went 5 > 10 > 15 > 10 > 5.

    Mosey to side of school for a Dora. Runner to the streetlight up the hill and back. 100 Firecrackers, 150 Side Lunges, 200 Squats. Ended with an extra 20 firecrackers to keep the Pax happy and warm.

    Ran to entrance for 20 No Surrenders.

    BTTF for Triple Check. Runner carried 40b sandbag, lunges to the median, run back. Other Pax members did Heels to Heaven and Goblet Squats with cinder block.

    TIME! Right at 45 minutes as if YHC planned it that way…

    Prayers – Chipper’s daughter and her recovery, wild fires in CA.

    Announcements – Frozen Triangle 2/8. SOJ Takeover