Author: crabgrass

  • Sandbags in the Gloom

    3 HIMs showed up for a low intensity/high spirits 0430 graveyard shift. According to the construction workers, here’s what took place.

    Carried our sandbags down to the track and did a quick warm-up. YHC confused some when he called helicopters but started doing arm circles, but we figured it out. Feeling loose, we got to work.

    1. 20 Squat Thrusters
    2. Sandbag carry 1/4 mile
    3. 40 Zercher Squats
    4. Sandbag carry 1/4 mile
    5. 60 plank walk-overs
    6. Sandbag carry 1/4 mile
    7. 80 walking lunges
    8. Sandbag carry 1/4 mile
    9. 100 mountain climbers with clean and press every 10 climbers
    10. Run around the track once and back to the start

    Good conversation and a low-key but good workout. Enjoyed the workout this morning with Warby and Big Rig!

    YHC took us out, prayers for those in FL and those in Appalachia. Prayers for Warby and Boberry with their ailments.

  • Ruckuccino

    Somme HIMs got really excited about cheering on Trav and Tay-tay last night and that enthusiasm drove 7 of us to meet at the stop sign at 0530 and ruck for an hour. We traveled throughout RounTrey for 3.5 miles. Coffee was consumed, conversations were had, world problems have been solved (theoretically).

    Nice morning to put some light work in between Alamo and the other AO’s we will conquer this week. There is interest in doing this consistently, so in between our First Tuesday of the Month Rucks, we will meet at the stop sign on Camdale Dr & Bellstone Dr in RounTrey at 0530 for those interested in coming out! Message me for more details. Free parking @ Rudy’s

  • Cornhole: Breakfast of Champions

    11 HIMs kicked off Rosh Hashanah with a bang. YHC looked at his watch and saw it was 5:29:55 which meant two things – Tzatziki was pulling in the parking lot, and it was time to mosey. Indigenous run with 5 squats, did one lap around the track. Hermey thought it was Wednesday and he had mistakenly showed up to Miles of Truth. YHC put him at ease and let him know it would all be over soon. Headed to the other side of the school in the bus loop and arrived at the main event. Quick warm up to get the shoulders going.

    The main event – Cornhole!

    First half was the Individual Event of 1-v-1 cornhole, the second half was a Team Event of 6-v-5. A lucky PAX member would roll a dice twice, first roll decides the workout, second roll decides the scoring. PAX went with the Luck-of-the-Irish and had Rudy roll. Here were the options:

    Workouts
    1) Winners run to bball court and back, losers run around the school
    2) Winners 25 merkins, losers 25 merkins with a band
    3) Winners 20 squats, losers 20 squat thrusters
    4) Winners 100 single count toe taps, losers 100 double count toe taps
    5) Winners 10 8-count Shazams, losers 20 8-count Shazams
    6) Winners run to bball court and back, losers run around the school

    Scoring Methods
    1) one bag toss only, closest to hole wins
    2) three bag tosses, most points wins
    3) three bag tosses, most in the hole wins
    4) two bag tosses, most points wins
    5) Long distance. Take 5 steps back, most points wins
    6) three tosses bag furthest away from hole but on the board wins

    We squeezed in several individual events and two rounds of team events. Swoop’s Eagles-branded cornhole boards were often blamed for poor performance, but YHC witnessed a lot of tosses that looked like a Hurts pass over the middle…

    Punishments were evenly distributed, the PAX was glad to not have any rain today, and fun was had by all.

    Announcements – VQ Week, Daddy-Daughter Dance, Father-Son Camping, The Bridge – check Slack for details

    Prayer requests – Boberry’s brother and everyone else impacted by the hurricane, State Farm and his wife as they get ready to move to Pennsylvania, the students, parents, and faculty of Tomahawk Creek Middle School.

    Next week at Timberwolf is Rudy’s rendition of Thursday Morning Lights, see you all there!

  • Start the week off right!

    11 HIMs peaked out their window and saw it wasn’t raining, so they ventured over to Alamo for a nice and easy start to the week. According to the bunnies, here’s what took place.

    Indigenous run to modern homes and back, 5 squats and run to the front of the line. Warmarama kept us dry and off the wet pavement. Feeling loose, we got into it.

    The THANG

    Mosey over to the bunker and do wall crawls halfway down, stop for 5 donkey kicks. Wall crawl around to the other side, 10 donkey kicks. Wall crawl to other side, 15 donkey kicks.

    Mosey up the hill avoiding a giant bush and trying to see the sidewalk in blinding headlights, we made it to a new part of the neighborhood for some and YHC called for 4 corners. 1st corner – bear crawl around circle, 2nd corner 20 8 count Shazams, 3rd corner – 30 squats, 4th corner – 40 squats with single count imperial walker.

    Indigenous run back to the clubhouse and group up for an eye of the storm. 30 merkins, 40 squats, 40 imperial walkers, 3 burpees after each exercise.

    One more indigenous run around the tennis courts. Various PAX members were steering the group back to the start, YHC had to fight them off. Circle up and did a Ring of Squats, 10 of your choosing. Good start to the week!

    Announcements – Ruck Tuesday @ Sunday Park Pavilion. VQ week in November

    Prayer Requests – Yeehaw/Swoop/Wildcat have their Tri for Team Brightside on Sunday, continued healing for those recovering from injuries.

  • Iron Dog Gauntlet

    Great week of Q’s in SOJ, YHC felt he had to deliver a good one to close the week out strong. Caravans of clown cars rolled in and 19 HIMs emerged to take on a balmy Friday gloom. It went down something like this.

    Quick mosey to the first mailbox on the hill and back to the lot. SSH, Ukrainian Soldiers, Imperial Walkers, Arm Circles, Merkins, Alabama Prom Dates and light stretching honoring members of the PAX.

    Time to work!

    We began with the Iron Dog Gauntlet. Break out into 4 groups – 1 person begins the gauntlet, everyone else runs to end of parking lot and back. When they advance to the second exercise, a second member joins the gauntlet behind them, etc. Once done with all 5 exercises, you run until the group has finished.

    1. 50 LBCs
    2. 40 Squats with bands
    3. 30 coupon bicep curls
    4. 20 Merkins with bands
    5. 10 40# sandbag thrusters
    6. A lot of mosey’in

    Had some newer HIMs we wanted to intro to Satan’s Hill, so we did BLIMPS

    1. 10 burpees at the top
    2. 20 lunges at bottom
    3. 20 imperial walkers at top
    4. 20 merkins at bottom
    5. 20 plank jacks at top
    6. 20 squats at bottom

    Back to the parking lot for 2nd round of the Iron Dog Gauntlet.

    Closed out with 500 merkins as a group to honor Heist’s 500th post. Great job man!!

    Announcements – LURCH VQ Saturday at Rock N Roll. Bridge Saturday. VQ week 11/4-11/8. 3 Doors Down is doing Daddy/Daughter and Daddy/son events, check Slack for details. F3RVA 10 year next weekend, check Slack for details on events.

    Prayer Requests – Dumar’s dad his having surgery next week. Fandango’s son Dax will be meeting with an Endocrinologist. Schwab’s family had a recent and unexpected loss.

    Glad to see some of the news guys who have joined our Green Mile AO show up today! We had an FNG Justin, a.k.a. Schwab join us today, neighbors with Chipper who brought him out. Schwab grew up in Roanoke, went to high school with JJ Reddick and he eventually moved to Richmond. In the banking industry but that doesn’t come highly recommended. A very proud Highlander who graduated from Radford. A few names were offered up, but some just have a way of standing out above the others. Welcome, Schwab! Good to have you out there, look forward to seeing you at some more workouts!

    Finish strong tomorrow, great week of work. Until next time.

  • 2nd Annual Timberwolf Hollow Open

    If I mess up, we all mess up. Luckily for the 8 HIMs who came out in the gloom – with McRib literally emerging from the gloom, YHC doesn’t make mistakes!

    Borrowing a Q idea from Doozy, we had the 2nd Annual Disc Open at Timberwolf Hollow!

    Mosey around the bus loop and settled in at the corner of the lot where we could get up close and personal with each other for some solid stretching. Traditions were thrown to the side and no SSHs were done, instead a curtailed list of high-intensity stretches were performed to get us ready for the event. Middle School arm stretches, overhead stretches, jazzercise, helicopters, ukrainian soldiers, merkins, roscoe’s mom.

    The Main Event

    Rules are simple. At the beginning of each hole, we rotate which HIM calls out an exercise x10 and picks an object to be “the hole”.

    1. Perform exercise x10
    2. Throw first shot, run to disc, do 1 merkin
    3. Throw second shot, run to disc, do 2 merkins, etc
    4. Once hole is hit, do a burpee for each stroke
    5. BONUS – if you catch a HIMs disc, they do 10 burpees, if you attempt and fail, you do 10 burpees

    All in all we played 12 competitive holes, some in well lit areas, some not so well lit! YHC’s scorecard showed 120 random exercises, 122 merkins, 56 burpees, and 1.35 miles – not bad for a Thursday morning! The PAX learned a few things along the way:

    1. If frisbee golf was a profitable sport, Rudy Scheffler would be raking in the dough! He was playing by himself most holes while the rest of us were getting honked at by Karen.
    2. Don’t get in Karen’s way. She wants to get to school first to get the best parking spot, a group of grown men playing games will not get in her way.
    3. Bring a flashlight.
    4. Skip shots are the way to go if you can’t Bend-It-Like-Rudy

    Great time was had by all, no one got taken out by a flying disc, and we recovered the two lost along the way. Thanks for the fun today everyone, low-key really good workout.

    Announcement – 10 year events next weekend / Heist leading the Bridge / New AO’s, check them out / VQ week in November

    Prayer Requests – Pray for the Babin’s as they travel across country this weekend. Prayers for the Demay’s and their son. Prayers for the Yoakam’s, a friend of YHC who passed away this week after a 3 year battle with a very rare Colon Cancer.

  • This is my block, there are many like it…

    13 HIMs came out to shake off summer and immediately noticed a few cinder blocks lined up nicely to greet them. YHC thoughts invoked Full Metal Jacket…this block is mine, there are many like it, but this one is mine…turns out that when there are many like it, you don’t know which one is yours, so you just pick up whatever one you arrive at. Didn’t matter, we had work to do.

    Quick mosey to the end of the cul-de-sac and back with a warmup brew of SSH, Deadman hangs, cherry pickers aka crabgrass grabbers, Ukrainian Soldiers, Imperial Walkers, hand release merkins, LBC, Roscoe’s mom, and some light jazzercise to loosen up

    The THANG 1 – 11’s

    Start at tennis court with 1 cinder block bicep curl, run to the dumpster and do 10 squats, run back to tennis court. Rinse & repeat x11.

    The THANG 2 – Wishbone

    5 checkpoints from one end of the parking lot to the next were established. Each HIM to carry a block via lunges to the first checkpoint, drop the weight and run to the top of the hill in front of the clubhouse, do 5 merkins and run back to your block. Lunge carry to the next checkpoint, run to the top of the hill, 5 merkins, return. Repeat until you reach the other end of the parking lot.

    The THANG 3 – Triple Check @ Bunny Hop Hill

    Inspired by the family of cute bunnies we often see in the morning, I thought it would only be fitting that we do Murder Bunnies as part of a triple check – Murder Bunny up the slope and walk back with coupon. Other PAX rotate between bicep curls and overhead press. Veterans quickly pointed out that this is an illegal move and reserved for Iron Pax. Noted! The HIMs were up for the challenge and we proceeded as planned.

    Ended with two rounds of Ring of Fire Merkin edition, 10 of your choosing. Hermey once again demonstrated why he is the Alpha Male.

    Announcements – 2 new AO’s opening up, 10 year convergence

    Prayer Requests – Dumar’s father is having a serious surgery to remove nose cancer and a family friend just found out they have cancer as well. Heist’s friend Denise is battling cancer, ask for support for her. Prayers for children and teachers’ returning to school. Few PAX members are nicked up, asking for speedy recovery and look forward to seeing them soon.

    Until next time!

  • Should’ve worn kneepads

    12 HIMs skipped beach week and instead joined a VQ on a 70 degree morning with sauna-esque humidity. A few sleuths noticed signs on buckets and boxes spread throughout New Market, foreshadowing what their Friday morning beatdown had in store. There’s been chatter about SOJ needing to work biceps more. Perhaps another day, today was leg day (don’t skip). A quick mosey to the stop sign and back got our morning started right.

    WARMORAMA: Being YHC’s VQ and with an FNG in attendance, started with our mission statement and F3 educational information/principles. SSH, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, Merkins, LBCs, and Heels to Heaven got the blood flowing.

    The Thing: The Loop

    Our motto is to leave no man behind, but leave no man where you found him. Split into two groups and went through the two “rules” – 1) No man left behind – can’t move to the next station until everyone has finished the exercise, and 2) each team grabs two 40# sandbags and HIMs rotate carrying them between stations. Groups headed in different directions working their way around Satan’s Hill, crossing over to the cul-de-sac, then down the path past the dog park (or in reverse).

    • 100 single count toe taps
    • 75 monkey humpers
    • 30 no surrenders
    • Hardest mile – 10 bear crawls, 10 lunges, 5 broad jump burpees
    • 50 WWII
    • 50 jump squats
    • 30 merkins with resistance band

    Next Up: Sandbag relay race. Spread out 10′ apart. Low crawl and push sandbag to next HIM, go down and back. Squats or merkins in between.

    Triple Check: Runner to end of parking lot and back, carrying sandbag. Merkins and Squats. 3x

    Closed out with a Ring of Fire with each HIM picking 10 merkin-versions of their choosing. Chatter was light throughout, exhales and groans could be heard in unison, and FNG thought out loud how he should’ve worn kneepads. YHC was flattered. It was a pleasure to lead today and I truly appreciate the camaraderie and support I have received since joining F3. Today was a little pay-back for tough Q’s I’ve been through, but also a pay-forward with an FNG, Stud Finder joining his 2nd Q, and Lurch coming back from a break.

    Welcome to TSG – The Southern Gentleman. A friend of Heist’s and Stinger, who was down range with us last week, and glad to have him out with us. TSG is the Southeast Regional Manager for Blue Bunny ice cream so we had a few creative names tossed out there. He said he’s a Roll-Tide kinda guy so I expect some good SEC chatter in the fall. Today was one of those days where you had to join right in, props for pushing through! We discussed the other Q’s in SOJ, looking forward to seeing you out there.

    Announcements: Ultimate Frisbee tourney 8/6, sign up on Slack. Homegrown Runathon, 10 year Convergence. Gathered together for prayer and YHC took us out.