Author: L WOODS

  • Spring Cleaning: Pax Edition

    Springtime at RounTrey means two things: airborne pollen and questionable life choices. Alamo brought both in heavy doses. The PAX were serenaded by classics such as “Bodies Hit the Floor” while their bodies… hit the floor.

    Warmerama: side straddle hops, arm circles, imperial walkers, don quixotes, Alabama prom dates

    COP 1 (Musicerama): “Thunderstruck”- holding plank throughout. Merkin each time for thunder or thunderstruck

    “Bring sally up”, – start in seated crouch , go up each time “bring sally up”

    “Bodies hit the floor” – side straddle hops then burpee when “bodies hit the floor”

    COP 2: Mosey to tunnel. 20 x donkey kicks. Entire pax feet on wall holds it, last person does 5 world war twos, runs to the front.

    COP 3: Eye of the storm- 3 circuits. Corner 1- 10 american hammers double count; corner 2- 20 lbcs; corner 3 (top of hill) 30 jump squats. 3 burpees each time pax arrives at the “eye”

    COP 4: murder merkins (credit to Mudslide). start at one end of parking lot , do 1 murder merkin, burpee, shoulder tap, merkin, shoulder tap, merkin, knee tap, merkin, knee tap, merkin, ankle tap, merkin, ankle tap, merkin, toe tap, merkin, toe tap, merkin, mike tyson, merkin up. Run to other end of parking lot, 6 lbcs, in decreasing order

    Announcements: Century coming up on May 2nd- teams still available.

    Prayer requests: Kids going back to school, Dumar’s father as he recovers from surgery

  • Celebrating March Madness in Style

    14 men gathered this morning to celebrate L Woods’ 37th birthday and March madness with dragon walks, free throws and lots and lots of suicides.

    Warmerama: side straddle hops, don quixotes, imperial walkers, cherry pickers, lbcs, Alabama prom dates

    COP 1: basketball court. Pax moved around half court doing three burpees at each corner. First leg of half court- dragon walk (peter parker with merkin in between) second leg bernie sanders, third leg bear crawl, fourth leg sprint.

    COP 2: Pax lined up in straight line at base line, with each Pax doing a free throw. If pax missed- suicides. If Pax made it- called out exercise of choice.

    COP 3: Pavilion: Start at pavilion with 7 burpees, 7 merkins, 7 world war 2s, run to end of field and back, decrease to 6,5, 4… etc.

    Announcements: CSAUP May 2nd- Century Class; Chili Cook Off March 22

    Prayer requests: Machismo looking for a new employee

    Thank you all for coming to celebrate my birthday!

  • Feel the Rhythm! Feel the Rhyme! Get on up, it’s bobsled time!

    10 brave souls battled the cold, snowy streets and icy conditions to perform a reenact of the hit classic, “Cool Runnings”. Big shout out to DTH for his canoe, sled and inspiration for the Q!

    Warmarama: Bus circle: Side Straddle Hops, Don Quixotes, Ukranian Soldiers, Merkins, LBCs, and Alabama prom dates. 

    COP 1 Bus loop:  DORA: Partner 100 Merkins; 200 squat jumps; 300 monkey humpers, Timer runs around bus loop.

    Cop 2: Jamaican Bob Sled (with a canoe): start at top of hill near flag, 2 Pax sit down in the canoe, the rest pull and push the canoe down the hill. At the bottom of the hill, change out 2 pax, rest of the pax push/pull canoe uphill. Repeat 2 x. For third time around- 3 pax in the canoe, while rest of pax pushed/pulled down/uphill.

    Cop 3 Triple Check with sleds: partner 1: timer runs to top of hill with sled, sled down. Partner 2: snowman world war 2s  partner 3: icy shoulder taps

    Close out with ring of fire.

    Announcements/Prayer Requests: Prayers for DTH and his family as they prepare for their mission trip, as well as his father-in-law’s health.

  • Rock N’ Roll: Because Nothing Warms You Up Like Suffering


    Sixteen fearless warriors descended upon Rockwood Park this brisk morning, fully prepared to wage battle against gravity, exhaustion, and questionable life choices. We bear-crawled like overcaffeinated toddlers, and conquered a four-corner circuit designed by someone who clearly enjoys watching people suffer. Sweat was shed, lungs were tested, and dignity was optional—but through it all, the camaraderie (and mild suffering) made it a morning well spent!

    The Thang:

    WARMUPS: Side Straddle Hops, Don Quixotes, Arm Circles, Merkins, LBCs, Alabama prom dates

    COP 1: Bear Crawl to Burpee (basektball court) : bear crawl to other side of court, 1 burpee – bear crawl to the other side of court- 2 burpees, increase by 1 until 8 burpees were reached.

    COP 2: 4 CORNERS (parking lot) prostitute style)

    Corner 1: 10 burpees; Corner 2; 20 merkins; Corner 3; 30 squats; 40 Side straddle hops

    COP 3: Triple check at the bathrooms near ball fields: Partner 1: Step-ups; Partner 2 World War 2s while third partner did a loop around stairs

    COP 4: Parking Lot workout: Inch-worm merkins – start in standing position, walk hands do one merkin, walk feet towards hands and repeat (one-half parking lot). Second half of parking lot- lunge, one burpee at each parking lot line.

    Run back to flag, wind sprints.

    Mosey to parking lot for 30 count lbcs in cadence, 90 second plank.

    Announcements: Frozen Triangle

    Prayer Requests: Chaplain’s medical issues.

    On a personal note, I want to say thank you for everyone coming out this morning, and all of my F3 brothers who have encouraged me throughout this journey. I started coming out in December 2023 and it has been truly transformational.

  • Thunderplanked

    10 PAX tackled the Forge with grit, from warmups to the Thunderstruck plank challenge. A morning of sweat, strength, and unrelenting energy!

    Rolling hills to start out, bear crawling up the side of the hills.

    Warmups: Side straddle hops; Imperial Walkers; Don quixotes; arm circles; lbcs; alabama prom dates

    COP 1 : Musicrama Thunderstruck: The Q plays “Thunderstruck” by AC/DC. PAX complete one standard merkin for every “thunder!” heard in the song and hold a plank during the rest of the song.
    “Bring sally up” stay in squat position throughout song- squat up on “bring sally up”, squat down “on bring sally down”

    COP # 2: Indigenous people run with 5 normal burpees for hte person at the back of the line
    Bernie Sanders indigenous people run: PAX lunge walked backwards in a line, the PAX in front did five burpees then Bernie backwards to the back of the line.

    Mosey towards stairs, 20 x donkey kicks on wall; 20x mohammed ali

    COP 3: Triple Check at stairs. pax 1 runs up stairs and around, pax 2- hand release merkins, pax 3- world war 2s

    Sprint at the parking lot

    close out: Ring of fire with each pax doing 10 merkins

    Announcements: Chili cook off this Sunday November 24 at the Alamo; 3-6. Convergence at Mary Mumford Thanksgiving Day.

    Prayer Request: job losses for Snuff’s friends.

  • London Bridge is falling down

    Our attempt at the Bridge of Hate turned into more of a Bridge of Chaos as PAX members started dropping like flies. Despite our best efforts to hold it together, it quickly became clear that some of us should stick to building bridges out of Legos. Thank you all for indulging my creative attempts.

    Warmups:

    1. Side Straddle Hops, Don Quixotes, Imperial Walkers,  Copper head Squats, Arm Circles, Cherry Pickers, Helicopters, Merkins, LBC, Alabama prom dates, Flutterkicks

    COP #1: (Basketball Court) Musicrama

    CUPID SHUFFLE 3:45

    • Mountain Climbers throughout the song
    • Merkins- when song says “down”
    • Left- shuffle left from mountain clumbers
    • Right-shuffle right from mountain climbers
    • Kick- kick

    Killing in the Name of  5: 13 (Killing in the name of -Burpees)

    • Alternating Lt. Dans, merkins, squats and jump squats at the end, all while doing a burpee each time “killing in the name of “ refrain was sang.

    COP 2: Catch me if you can

    1 partner runs backwards around soccer field while other partner performs exercise

    Leg 1

    Merkins x 10

    Leg 2

    Carolina Dry docks x 15  ( hips high upper body head down)

    Leg 3

    10x LBCS

    Sprint last leg

    COP 3: Bridge of Hate

    Pax laid down shoulder to shoulder with arms up to form a bridge. Pax at the front of the line was passed down to the end.

    COP 4: Pavilion

    100 merkins 200 LBCs 300 squats while other partner runs to end of field and back.

  • If a Bear crawls in the woods, does a Pax hear the gains?

    1st time as Q. Started with warmups: Side Straddle Hops, Arm Circles, Ukranian Soldiers, Don Quixotes, Imperial Walkers, Ballerina Toe Squats, Oblique LBCs.

    COP #1: (Basketball Court)

    DORA. 2 PAX Partnered up, reps of 100 merkins, 200 LBCs and 300 squats. Partner did the reps, Partner 2 bear crawled along one side of the basketball court, lunged on the second side and sprinted back on the third leg.

    COP #2: Bataan Death Crawl ( Playground)

    19 of us in a single file line bear crawling around the playground circle. Guy in the back of line did 5 burpees, tapped the guy in front of him then ran to the front of the line.

    COP #3: 4 Corners (Soccer field)

    4 corners at the soccer field. Corner 1 – hand release merkins, Corner 2- squats, Corner 3- world war 2s, Corner 4 burpees. Went around three times, increasing reps by 7 (7, 14, 21)

    Announcerama: GrowRuck coming up next weekend. Pumped!

    Thank you all!