Eight merry men took off to NM villages for a little jog and fully body calisthenics session. Pretty sure we got to see more than we paid for doing Burt Reynolds let exercises.
We hit it all: 1) Legs, 2) Core, 3) Upper body (highlight being the drop set prison push ups).
Got about 2 miles in today.
Prayers all around.
PS: Futon and I did some public service by tossing a soiled mattress in the dumpster.
https://suno.com/s/DEsZYaBAs6BsZwHr
No Crabgrass No Cry
A Reggae Anthem for the Gloom
[Verse 1]
Early morning, sun just rising low
PAX assembled, ready for the show
We looked around, no Q in sight today
Crabgrass fart sacked, he just slept away
Mmm, don’t worry ’bout a thing
El Heisto stepped up, yeah he answered the call
Don’t worry ’bout a thing
’Cause every little thing, we gonna work it all
[Chorus]
No crabgrass, no cry
No crabgrass, no cry
He fart sacked on us, but we don’t know why
No crabgrass, no cry
[Verse 2]
El Heisto warmed us up, got the blood flowin’ right
Prenoman Lane and Sultree in the morning light
Hills were calling, legs were burning free
Triple checks on abs, yeah the six was suffering
Mmm, don’t worry ’bout a thing
We circled up and ran the Indian way
Don’t worry ’bout a thing
Back to the flag to start the coupon play
Chorus]
No crabgrass, no cry
No crabgrass, no cry
He fart sacked on us, but we held it down
No crabgrass, no cry
[Bridge]
El Heisto says — pick it up!
El Heisto says — lift that thing!
Swoop wasn’t listening, oh no no
Dropped him down for burpees, watch him go
Swoop got caught, didn’t hear the word
“El Heisto says” — lesson well deserved
One penalty burpee, down and back up high
That’s the price you pay when you don’t comply
Verse 3]
Now we lift our voices, got some praise to sing
Globetrotter’s PAX, let the good news ring
Hermey’s little one, the cancer’s turned away
Healthy and free, yeah, we thank the Lord today
Mmm, these are the things worth crying for
Tears of joy and gratitude, yeah
Hold your brothers close
And thank Him for it all
Chorus]
No crabgrass, no cry
No crabgrass, no cry
We carried on, yeah we held it down
No crabgrass, no cry
Outro — slow and mellow]
Saturday’s coming, Dogpile’s gonna lead
Flatline and NtB, send them off with speed
One last sendoff party, afternoon sun high
Raise it up for brothers, raise it to the sky
No crabgrass… no cry…
No crabgrass… no cry…
Every little thing… is gonna be alright…
Every little thing… is gonna be alright…
no big herm. Nancy MIA.
Doors and Track.
Circa 2001, ole Heist and Handshake were wrestling buddies at JRHS *a blue ribbon school of excellence.* Back then, coach would have a “red flag day” which was basically a slaughter start, followed by all out intensity. Today was a red flag day at the Alamo.
Fourteen dudes joined me on this brisk morning. Began with a curve ball mosey, to parking lot and guys started to circle up for typical warm-up…not so fast. Straight to the hill behind the pool.
Part 1 – Hill 11s (Squat and Merkins). Start with 1 squat and 10 Merkins. No time to catch breath…off to bottom of the Alamo’s love hill at very bottom of EndStone Trail.
Part 2 – All the way to the bottom guys….groups of two for typical love hill with a twist (bear craw, lunges, broad jump burpees). Twist —> Runner has to do a burpee for every mailbox when running to relieve partner.
Part 3: Mosey to Rudy’s playground. Triple check — stepups, chin-ups , runner to HOA violation snowman and back.
Part 4: A few rounds of wall sits (1 minute), followed by a few sets of donkey kicks.
BTTF for about a minute of stretching.
Welcome to Hermey’s son Liam aka “Mr Miyagi”
What’s coming up:
1) Two-year Q for Crabgrass at Alamo next week.
2) Grow-ruck for the guys NOS in September. Way to go!
3) Alamo year-3 anniversary coming up March 30th. Can we squeeze out and FNG or three?
Prayers:
Way to go guys for pushing it a bit with me this morning. Good stuff.
When you hit 1000 posts you can post a backblast at your leisure 😛. JK. Love ya Nancy.
Back to this morning —> started with a big loop indian run with caboose doing one burpee and running to front. Circle up in culdesac near dog walk path for stretching and warmups.
COP 1: All leg triple check. Squats, Lunges, runner to top of of hill (near Wilson’s) and does five fire crackers.
COP 2: Mosey to rock pile. Grab a coupon. Circle up. Pax selects exercise and then runs to green electrical box and back. Standard stuff like curls, squats, overhead press, chest press, etc.
COP 3: One more triple check near playground. Stepups and Pullups. Runner to the bars for jerkins and back.
Announcement: Frozen Triangle in two weeks.
Stay safe this weekend.
Heist out.
I role in at 5:25, to see some suspicious men scrambling with a coffee maker and a table. Apparently, we have some trick outlets at Bettie Weaver elementary. Guys began to circle around, 5:30 am, we set off at a gentlemanly pace towards the Blue Ribbon school of Excellence James River...
For the record, James River received this honor first:
🏆 Chesterfield County High Schools That Are National Blue Ribbon Schools
Midlothian High School – 2019 (National Blue Ribbon School)
James River High School – 1999–2000 (School of Excellence designation)
Cosby High School – 2015 (National Blue Ribbon School)
I digress, circle up at the front of the school for various dynamic stretches and made an attempt to avoid a cadence count.
COP 1 – Touch a tree by the band practice area (near the steel observatory tower). Pax instructed to select a leg exercise below ten reps, run across parking lot and touch tree. Repeato. We did lunges, squats, sumo squats, calf raises, 1 burpee, and some monkey humper.
COP 2 – Switch to upper body. Gentle mosey to the pull-up/jerkin bars behind the school. Pax did 6 rounds of jerkins/pullups (5 reps each), combined with a short bear crawl uphill towards the loading area (5 pushups at top).
COP 3 – To the track. Team jog on straights. Core exercises at each curve, followed by skipping the curves. Fan favorite was certainly the glute bridge (APD finishing move).
Back to flag for a few stretches.
THANK YOU to Last Call for the coffee. Good convo with the dudes after.
Announcments:
Prayers:
Lounge is always a good time, give it some love sometime!
Been a minute since I had the Q (No Wood in The Woodshed!!! – F3RVA Archives | F3RVA) anywhere. Great to lead today!
Hot Tater. El Heisto warmed em up.
Threw Q to Murr. We grabbed coupons. Did a few rounds of exercises under cover of clubhouse area (curls, squats, etc). Futon suggested “bus drivers” an exercise with coupons, which was tough. Run to playground a few times.
Q tossed to Kenny G, channeling his inner Flyboy with exercises based on 100 less your age. LBCs, run to playground for stepups, run back pavilion for Flutters.
Kenny G then took the coupons to the parking lot for several rounds of coupon farmer carry while partner does exercises (burpees, squats, merkins). Switch.
Futon finished things off by lining coupons up for the “coupon plank of doom”. Bear crawls, crab walks, alternating hand walks along coupons. Running down to coupon storage each time.
Andy Dufresne in the rain.
announcements:
Big Herm took us out in prayer.
Warm-Up
530 on the dot. Looked around with pride at a group of 16 HIMs who fought the urge to fartsack and week 1 football temptations.
Quick mosey. Circle up for the “social media algorithm” routine (worth a try):
Stretch what you need for 30 seconds.
The Thang
Mosey back to the flag.
Announcements
Prayer Requests
Prayers for mental health and patience as we serve as husbands, t-ball coaches, dads, leaders, etc.
Honor to lead.
Heist out.
Warmarama:
The Thang:
1. Triple Check
2. Dora at the Pull-up Bars
3. Hill Work (small hill near Betty Weaver Elementary)
4. Mosey back to the flag
Announcements:
Prayer Requests:
Iron was sharpened at the Forge this am with 8 HIMs.
Two glorious American flags flapped in the breeze. Let’s go!
Warmup – jog 2.5 minutes down hill….a little longer back up the hill. Back to flag area for a little stretch, merkin, scorpion kicks (apparently a westho thing), rosalita, dying cockroach, some zesty *APDs*, etc.
Thang 1: Mosey down to jerkin station at base of hill for a triple, no wait quad check! Two groups of four. Ejercicios were KB swings, KB chest press (it was push press, right NTB?), Jerkins, and runner up the hill to “the stop sign.” A few different interpretations on what stop sign it was, but essentially 2/3 of the way up the hill. A few observations:
Finished quad check with about 10 minutes left and the sweat is pouring. BTTF
Back at the flag, I threw together several rounds KB exercises:
Really enjoyed that last circle rotation. Recommend it to all the Circus Maximus and Old Hundred guys. The different weights and sizes of the KBs adds another level to the exercise.
Numbers/Names
Announcements:
Prayers:
El Heisto will be gone for two weeks (work and then vacaY). I plan to post in Indy next week. Keep up the good work.