Author: crabgrass

  • 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)

  • Ruck-a-ccino

    6 HIMs skipped the coffee on a warm morning and got to work! Rudy needed a minute so we did a quick lap around the block, rendezvoused, and off we went. Travelled to the depths of Bayfront, swung by Studfinder’s cul-de-sac, then up and around Alamo and back to the start. Just short of 3.5 miles.

    Today we pondered how effective the Paw Patrol would be in real life without having thumbs; would Donald Duck really eat turkey on Thanksgiving; Matlock took notes of Rudy’s hot takes on the Broncos upcoming 6-11 season; and how we can use ice cream to get more guys out to F3

  • Ruck-a-ccino

    5 wet bandits made their way to the stop sign today. Some dawned umbrellas, some embraced the rain in a more natural way. 5:30 off we go

    Did the typical route through the hilly part with a brisk pace. We managed to make it past Toby’s house before any HR violations. Topics today were Holly Madison, what age is appropriate for Jurassic Park, the importance of submarine regulations, and TSG found out that Flyboy is the Bubba Gump of Midlothian golf courses.

    rain was consistent but couldn’t hold us back!

  • Ruck-a-ccino

    4 brave HIMs came out to play in the rain this morning. Had we known there was vandalism running amuck in Pountrey, we may have hit the streets earlier! According to Rudy’s Ring camera, here’s what took place…

    Went down Bellstone Ct to check in on some of our compadres, but lights were off. Loop down to the reservoir and back up past McGruffs to the burnt down gas station and through the rolling hills. Good pace today, rain held off for the most part, and we’re better men for being out there!

    Lots of good chatter. Fandango wanted to hijack an amazon car for fun, Toby has many HR violations to log at work today (unless he truly is CIA), Flyboy got realllllly excited when someone mentioned vortex ring state, and YHC asked is anyone was watching Last of Us.

    Good times boys!

  • ULTIMATE (Drunk History Version)

    The weather is warmer, the sun is shining a little brighter in the morning which means only one thing – it’s ULTIMATE time. Swoop and Rudy co-lead the event but both have failed to sit down and record it for the pantheons of history to remember. No worries, iron sharpens iron – Crabby is here to pinch-hit. For those not familiar, Drunk History understands the passage of time often has a way of rewriting history. After Nancy’s cinder block-big rock beatdown, the details of yesterday are a bit fuzzy…

    Team 1 – Wildcat, Rudy, Fandango, Warby, Cookie, Mudslide, Flyboy

    Team 2 – Crabgrass, Tzatziki, Swoop, Matlock, Woodsman, Heist, Bobsled

    It should be said, Team 2 DOMINATED out the gates. For how long they dominated is up for debate.

    Low lights for Team 1:
    – Warby dropped the disc on goal line *FUMMBBBLLLEEEEEEE* and was sad when a turnover was called
    – Quiet game for Fandango, when Rudy is on his team and he can’t poke fun of him, he’s at a loss for words. 2 kickoffs out of bounds has me questioning things. TB12 fell off at 45 too
    – Rudy did not wear his VCU jersey which is good since it would’ve gotten grass stains on it. 2 critical drops today.
    – Flyboy literally had low lights since he failed to get the field lights turned on
    – Mudslide couldn’t outrun Swoop this time #csaup
    – Wildcat was the beacon of light for this team today
    – Cookie carried the team, I think because of high energy levels from hibernation and hitting the weight room

    High lights for Team 2:
    – Woodsman dominated the middle of the field, dude was everywhere!
    – Matlock took “tomahawk” quite literally, adjusting his throwing style to that of an axe throw, catching both the defense and his teammates off-guard
    – Bobsled – FNG from Green Mile showing up big this week and off to Honduras for a missions trip next week, guy is big time and glad to have him out there
    – Tzatziki we had a plan where he would take off and I’d hit him with a bomb down the sideline. It’s ready for when we need it
    – Swoop overcame his spin cycle demons and was making some great grabs out there.
    – Heist increased his catch rate by 150% from last time. Early contender for Comeback Player of the Year
    – Crabgrass is here to set the tone out there. We’re gonna go inside, we’re gonna go outside, inside and outside…

    We ran 2.30 miles while having a great time. Good to be out there having fun today, we are all looking forward to a fun-filled summer!

    Speaaaaaaaaaaaking of which – We will be doing an official F3 “Boys of Summer” competition at Timberwolf this summer, May 29th through August 28th. Details to come, but come out, compete, and win points and you may walk away with the Timberwolf 2025 Champion trophy!

  • Ruck-a-ccino

    9 HIMs came out to show Alamo is more than a parking lot! Left the stop sign right at 5:30 and made our way past Matlock house and his hoarding neighbor. After a quick game of Frogger, we reached the back pond and took advantage of the sunlight to go along the path and eventually up Mt. Dora.

    with a quick pace we made it to the reservoir for a foggy stroll with the smell of honey suckle serving as a nice change of pace from the sweat smells. We relived CSAUP, spoke about an event on September 26 (save the date, evening event) and finished it off with useful information on bee reproduction.