Author: crabgrass

  • And-1 Tour

    7 HIMs put on some baggy shorts and high tops and hit the blacktop for some knockout and 3v4. According to the shirtless and chiseled man running the track at 5am, here’s what happened…

    Mosey around the school and back to the courts, circled up gave F3 message and did a series of stretches to stretch the ligaments.

    started off with a game of knockout. If knocked out go do a suicide on other court, 5 SSH each time you reach the baseline. If game is still going when finished, hop back in. After a series of returning players, we upped it to 20 SSH. Classic game, Swoop prevailed.

    next 3v4 half court. 3 man team held their own but fell 5-3. Round of merkins for everyone.

    next mixed up teams and did 3v4 full court. Skip to my Lou Swoop had a bunch of fast break points. Hot Sauce Rudy hit some big shots out there. Professor Warby put that low center of gravity to work with some nice handles. Escalade Matlock showed how performance enhancing drugs can improve a mid range jumper. Helicopter Flyboy had a memorable 3 that’s still in the air somewhere. Bone Collector Teddy KGB owned the paint on both sides of the court. Main Event Crabgrass needs some chicken to go with his Shake N’ Bake. Team with 4 prevailed but everyone was a winner today as we had a great time and shared some laughs along the way.

    Battlers Rudy and Warby. Fandango has relinquished his 4 point lead and it’s any man’s game for Boys of Summer trophy!

    Announcements – Homegrown Half 8/16. CSAUP Ruck 9/26 8pm-12am. Details to be announced closer to September

  • Best 43 minutes of your life

    After the beatdown that occurred at No Toll yesterday, YHC’s Garmin watch said he needed a few extra minutes of sleep to recover, and who am I to argue!? Hopped in my car, passed some ruckers in the gloom and made my way to The Woodshed! Futon got the boys warmed up, no clue what he did because I wasn’t there…

    I will say, it’s nice to show up to a workout and have the squad already circled up and ready to go! jumped right into some SSH and extra curricular activities to get the blood flowing. Verified that Teddy still had some blocks on site, he confirmed so we moseyed over to grab them and headed to the field.

    Line up for EMOM.

    Round 1
    Curls, overhead press, merkins. Run to the first bench and back.
    Observations: Futon is still the king of EMOM, dude can’t be beat. Dr Scholls and Spud Webb gave it a good run, but Futon capped out at 19 reps when others couldn’t. YHC’s chest was on fire at 16 and let out a soft whimper as he conceded.

    Sprint to other end of the field, mosey back

    Round 2
    SSH, squats, block curls. Run to first bench and back
    Observations: The key is to get the rotation correct. Curls into squats into SSH was the key, but our natural tendency is to do SSH first unless you’re a weirdo like Warby. F3 veterans are some sneaky dudes! Futon said “these are hard exercises to cheat on” but yet somehow, some way, Dumar puts on a masterclass in corner cutting. Not to be outdone, Hermey did his best Andy Dufrain impression and managed to get his block 10 yards in front of everyone else and cut his run distance by 20%. Age isn’t just a number they say…

    Circle up, announcements, prayers – Rock N Roll family event, homegrown half, CSAUP 9/26
    Lobstah’s friends child age 7 recently diagnosed with cancer, Excel travelling to Clarksville

    FNG! TIMMY
    Known for following Teddy KGB everywhere he goes, TIMMY lives in Harpers Mill and is a veteran, works for a consulting firm where he consults with other consultants to give consulting advice to clients; has 3 boys (5,7,9? don’t quote me) and roots for the Yankees and NY Jets and loves the movie Inception, the guy can’t shut up about it! Last name Timmons, so TIMMY was a natural choice. Welcome to the PAX my man

  • Ode to Blacktop

    Q sheet was open as of Sunday so YHC grabbed it but wondered what to do. Relive Iron Pax? Boberry just dropped that hammer. EMOMs? No doing that Wednesday. What about….redoing Blacktops Q!? Haven’t done that in a minute! YHC texted Blacktop and he was excited and said he’d join, so that’s what we did!

    Today was the definition of muggy but we got after it. Run down and around the corner then circle up for mission and warmups. Then run to Matlock house. Two teams, each team runs to next intersection and does 5 WW2. Run back and do 5 WW2, 10 Dry Docks. Then run back to intersection and repeat until 5 WW2, 10 Dry Docks, 15 squats, 20 donkey clappers, 25 merkins, 30 Lt Dans.

    Quick 30 count then do the same thing but in reverse order, so remove an exercise after each run.

    Mosey to Rudy’s house for monkey humpers and the Ohio St fight song.

    Run/walk/run/walk BTTF. Ring of Squat fire to take us out

    announcements Ultimate battle tomorrow, kid friendly workout at rock n roll, homegrown half. Congratulations to the Duke and his wife on their baby girl

  • TWOLF Dodgeball

    10 HIMs wanted to throw some s*** at each other, a healthy way to release some energy. What’s in the bag was up for debate – wrenches, dodgeballs…who knows! 5:30, let’s mosey.

    Halfway around the track YHC stopped for some stretching. Rudy pondered why we only ran half the track. Arm circles, middle school stretches, and Roscoe’s mom got us ready for the event ahead. YHC decided to do a schoolyard pick, first two to sprint across the field were captains.

    YHC got off the line clean and was a powerhouse flying down the field. I could hear Rudy’s teeth chattering as he declared he was going to catch me, but there were no footsteps to be heard today folks. Topping out at a blistering 17.4 MPH, YHC left Rudy and Tzatziki in the dust and earned first pick.

    Team 1 – Crabgrass, Wildcat, Cookie, Matlock, Rosie
    Team 2 – Rudy, Festivus, EF Hutton, Fandango, Tzatziki

    Rules are simple – get hit, run to other side of tennis courts and do 5 burpees to earn your way back in the game. Get hit a 2nd time, 10 burpees. Get hit a 3rd time, lap around the track. 4th time, go have a seat.

    Game 1 was a back and forth seesaw. Team 2 had the advantage until Wildcat pulled off a back-to-back catch. What was a 3-v-1 became a 1-v-3 as two of Wildcat’s teammates returned from burpees. Last man standing was cornered eventually fell. Team 2 lap around the track.

    Game 2 was even more contentious. Nobody wanted to give in, risks were taken only with cautious consideration and the teams went back and forth. Many players hit their 3rd time out and were able to make it around the track and get back in the game, a true battle of wills! With 4 minutes left YHC called an audible. Players who were out could now throw dodgeballs from the second tennis court. This created a unique crossfire, if your head wasn’t on a swivel you were done for. Festivus fought valiantly until the end, squatting in the corner ready to take on any balls coming his way. But alas, even the mighty fall at times…Team 2, 5 burpees and BTTF.

    Glad to have some summer tourists stop by for our Boys of Summer fun we have at Timberwolf! My watch says I only ran 1.25 miles today, but I was GASSED out there today. Ton of fun, hope to do it again sometime soon.

    Announcements – Bridge Saturday; Family Fun @ Rock n Roll 7/27, Homegrown half 8/16, RUCK CSAUP 9/26 @ 8pm (save the date). Prayers for Fandango’s friend who recently lost a mother and wife.

  • High Stakes Kettlebell

    8 HIMs woke up to no more lightning, so we grabbed large iron orbs and went outside to toss them around. According to the bullfrogs (or cheeks clapping, hard to tell) here’s what took place…

    Under promise and over deliver, no running today, let’s just circle up, stretch it out, and get to work.

    Kettlebell Poker
    – Each round, YHC calls out an exercise and we do 10x
    – Then one-by-one, each PAX draws a card and we perform that many reps: 2-10, J 11, Q 12, K 13, A 14
    – Spades – Single Arm Clean + Press
    – Clubs – Skullcrushers
    – Diamonds – Romanian Deadlifts
    – Hearts – KB Swings
    Rinse and repeat until each PAX member has 5 cards

    Spades were heavily favored, but clubs came out 4 times in a row to really hit the triceps. YHC turned it into 5 card draw, at the cost of 10 halos you could trade in 2 cards for a better hand.

    How good of a hand you had determined final workout. High card = 20x, Pair = 18x, 2 Pair = 16x, 3 of a kind = 14x, Straight or Flush = 12x, Full House = 10x, Royal/Straight Flush/4x = 5x

    Based on your hand, do X for each of the suits.

    To finish the day off, squatted against the wall and did 3 sets of 10x front raises. Wildcat had some gas escape the trap door which led to many PAX going around the corner to a different wall.

    Numbers, Announcements, Prayers – Wildcat scans & the family of the boy who drowned in the reservoir

  • 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