Author: Ponch

  • Baby Satan Awakens

    The Village next door was quiet—until 7 HIMs laced up and ran it awake. We circled up, knocked out a light jog and stretch, and then went straight to work.

    The Thang:

    • Run through the wood to the village to get the blood moving.
    • Merkin Madness – regular, wides, and diamonds.
    • Core Crusher – freddies, hammers, leg lifts, flutters. HIMs groaned, but we kept the rhythm.
    • Another Run into the Shoulder Tear Series – arm lifts, low lifts, apple pickers.
    • Run + Baby Satan Hill – sprints that left no man questioning why the hill got its name over at the village.
    • More mountain climbers and side-straddle hops, sprinkled with more running.
    • Closed strong with burpees, another run, and—you guessed it—more burpees.

    Mumble Chatter: Even Cpt Kirk admitted it had been a minute since he’d taken a beatdown like that. He kept stressing he couldn’t disclose his profession… oh snap—do we have a spook in the PAX? 👀

    COT: Grateful for the early morning iron sharpening iron. The Village won’t forget who woke it up today.

  • The Ponch Circuit Circus

    11 PAX rolled into Rockwood under a sky so beautiful it felt like a setup—like the universe wanted us to suffer just a little bit extra in optimal conditions. Ponch with the Q, and as is tradition, had to c0me in hot with a plan to break PAX down and build them back stronger.

    Warm-Up:

    We kicked things off with heavy stretching because Ponch believes in two things: injury prevention and looking flexible in front of the group. Limbs loosened, egos intact—for now—we set off into what can only be described as a cardio-laced gauntlet.

    The Thang:

    We ran. Then we ran more. Somewhere in the ballpark of 2+ miles with mosey breaks  and sprint breaks that felt less like breaks and more like Ponch checking to see who had the audacity to still be breathing.

    Between those scenic jogs, we dropped into calisthenics in cadence like a military bootcamp taught by a guy who had too much coffee.

    • Side-straddle hops and mountain climbers got us warm.
    • Flutter kicks, Freddie Mercury’s, and leg lifts hit the core like an unpaid debt.
    • Overhead claps, shoulder taps and apple pickers were a shoulder/fruit hybrid moment.
    • Regular, wide-arm, and diamond merkins crushed the chest back to back.
    • Triceps? We served them dips and diamond merkins with a side of step-ups—just for fun. (Ponch’s version of fun might be legally questionable.)

    Mumblechatter was minimal—not because the PAX weren’t witty, but because oxygen became a precious commodity. Everyone was smoked, but nobody quit. It was one of those beatdowns that hurt so good you secretly hoped it would rain so you could blame your tears on the weather.

    Proud of the men who joined me today!

    COT:

    Closed out with a strong name-o-rama, a reminder that discomfort is where growth begins, and a quiet moment of gratitude for perfect weather and a crew of men who don’t let each other coast. Also praised and prayed for the mothers.

  • “No Schnivel, No Mercy”

    Seven foolishly brave souls stepped into the gloom, fully prepared for battle against the cold, snow, and ice. Then Crab Grass showed up in nothing but a single layer and shorts. In a moment of sheer peer pressure—or questionable judgment—we all stripped down to match. Because if one suffers, we all suffer, except most of us had to keep our pants on.

    With the cold biting at exposed skin, we started with some light stretching (which felt useless in this weather), then took off toward New Market Village, determined to hit every cul-de-sac it had to offer. And boy, did we.

    Over the next mile-plus of running, we made sure to make every stop count:

    🔥 Sprints between cul-de-sacs to keep the blood flowing.

    🔥 Calisthenics at every stop, hammering chest, abs, and shoulders.

    🔥 Burpees sprinkled in for good measure—because why not suffer more?

    🔥 Hops, mountain climbers, and ball dippers—not just for fitness, but as survival tactics to keep from freezing solid.

    The lack of schnivel gear made things… interesting. Every gust of wind was a reminder that poor decisions were made, but no one backed down. The cold was real, the discomfort was undeniable (at least for me), but the PAX pulled through.

    Mumblechatter Highlights:

    “I’m pretty sure my shoulders are warm but my soul is frozen.”

    Crab Grass, you better be at every workout from now on—we suffered for you.

    Wildcat offered his arctic plunge and sauna for the next one.

    Mudslide was awkwardly quiet, if you know what I mean.

    Hermie was still too scared to come out.

    Final Thoughts:

    We came, we froze, we conquered. No schnivel, no mercy. Seven entered, seven left—slightly frostbitten but stronger for it. Until next time, when we once again make choices that normal people would question.

    Continued prayers for the Britt family out west, the struggle is really, let’s continue to look out for each other.

    SYITG – No Excuses, Just Results. 💪❄️

  • Timberwolf Ice Ruck – Slipping into the gloom!

    The gloom hit different this morning. 22 degrees, snow-covered ice beneath our feet, and five mildly intelligent men who thought rucking through it was a good idea. We met at the AO known as Timberwolf, an area that—like its namesake—has no mercy. Rucks were strapped, headlamps flicked on (at least mine did), and with a deep breath (or maybe a regretful sigh), we stepped into the frozen unknown.

    From the very first step, it was clear that this wasn’t just a ruck; it was a battle against physics. Every footfall required precision, every shift in weight a calculated risk. The ice beneath the thin layer of snow made the ground an unpredictable adversary. It wasn’t a question of if someone would go down, but who and how spectacularly.

    The 2.5-mile loop around Timberwolf was slow-going, not because of exhaustion, but because our primary focus was survival. It quickly became a test of core strength, agility, and humility, as each PAX had at least one close call that made them reconsider their life choices. At one point, a particularly treacherous crossing turned our steady pace into something resembling a toddler learning to walk. Arms flailed, feet skidded, but somehow, against all odds, no one went down. That didn’t mean there weren’t casualties—dignity took some hits, confidence was shaken, and more than one man gave the ground a death stare.

    Mumblechatter was strong despite the cold. Does Shake Shack make better burgers than Five Guys, who has the best fries? Talking about the fellas who made a better decision to hit the fartsack rather than freeze, Fandango and Hermie, yeah, you. It was Tsaziki’s first ruck and even the most seasoned ruckers found themselves second-guessing every step.

    As we made our final approach back to the starting point, the relief was evident. Five PAX entered, five PAX left upright—but only just barely. Timberwolf had thrown everything at us: snow, ice, sub-freezing temperatures, and the ever-present temptation to give up and go back to bed. Yet, we conquered.

    COT prayers out to Crabgrass’ fam out west, dealing with grief over the loss of a young man who last his battle with the demons in his mind. Reminder that we have to look out for each other, and take care of our minds and mental wellness. Prayers to Rudy’s dad as well, recovering from a short hospital stay.

    Until next time, when we decide—against all better judgment—to do it again. SYITG.

  • Three Amigos Take the Alamo

    When no Q signed up, the PAX split the responsibilities three ways and embraced the chaos like true HIMs.

    • Hermie kicked us off with a solid warm-up: Ukrainian Soldiers, Imperial Walkers, Helicopters, and some much-needed stretches. With the muscles loose and the PAX ready, Hermie passed the baton to…

    • Tsaziki, who brought the pain with 11’s—alternating Squats and Merkins with transition runs up the hill (and not just a little hill—we’re talking all the way up the hill). Legs were smoked, lungs were gasping, and then Ponch stepped in.

    • Ponch took over with a relentless shoulder circuit: Overhead Arm Claps, Apple Pickers, and Side Arm Lifts, broken up by Mountain Climbers, Side Straddle Hops, and Monkey Hoppers. When that wasn’t enough, we ran to the other side of the lot for Abs:

    • Flutters

    • Freddie Mercuries

    • Heels to Heaven

    • More cardio for good measure.

    The final burnout was brutal: Wide-Arm Merkins, Regular Merkins, and Diamonds. We capped it off with 8 burpees and a 1.5-minute plank to make sure everyone left their comfort zone far behind.

    Mumblechatter Highlights:

    • No Rountrey locals showed up, which stung a little. Come on, fellas—the Alamo needs its defenders!

    •Nancy Lopez showed up rocking his Ohio State gear, rubbing a little salt in the wound after Rudy’s Notre Dame took the L, Rudy was a no-show.

    • Prayers were lifted for Rudy’s speedy recovery and for the week ahead to be filled with blessings and strength.

    COT:

    Gratitude for the ability to push ourselves together as a PAX.

    SYITG,

    Ponch

  • “Heartbreak Hops – The SOJ Frostbite Takeover”

    SOJ came in hot (or at least lukewarm) for a full-on Heartbreak Ridge takeover. With the mercury flirting with frostbite, your QIC Ponch knew one thing for sure: the 9 PAX that braved the cold weren’t staying warm without constant motion. Enter the most glorious cardio move in F3 history: the Side Straddle Hop—and lots of ’em.

    Warmup: SSH x ∞ (well, it felt like it), in cadence pushups (regular, wide, diamond, and hand release). Every set of pushups was flanked by—you guessed it—80 SSHs. Already toasty? Not yet. Mosey’d to the first sector, where we hit some ab work: Flutters, Rosalitas, LBCs, and Heals to Heaven, all broken up by more SSHs because…why not?

    Next Stop: Shoulders. Overhead arm claps, apple pickers, and—you better believe it—SSHs. Toss in some mountain climbers, because the frost demanded it.

    Benches: Triple-check time. Triceps got smoked while the rest of the PAX cheered (or froze). Mosey’d back to the shovel flag for the finale: a 5-minute smoker of SSHs, Merkins, mountain climbers, and more arm claps. “Keep moving” wasn’t just a motto; it was survival strategy.

    Mumblechatter Highlights:

    • The Heartbreak Ridge PAX welcomed me with open arms and frozen fingers, but I caught the subtle side-eye when I failed to use their Ridge. My bad, boys—I’ll get it next time.

    • Lesson learned: a proper Q leans into the AO’s identity, but hey, this time it was all about the Side Straddle Hops of Doom.

    • By the end, PAX debated whether they were warmer or just permanently numb.

    COT: A quick word of gratitude for the opportunity to lead and for the motivation of the PAX who pushed through frigid temps. And a note to future Qs: Don’t skip the Heartbreak Ridge staple.

    Takeaway: If the temp’s in the teens, the SSH reigns supreme. Until next time, Ridge boys—when we’ll actually use the Ridge and maybe thaw out by spring.

    SYITG,

    Ponch

  • The day after Grow Ruck!

    There would be no slack at this post Grow Ruck workout, however, the Grow Ruck attendees were so beat down that they din’t even attend the Alamo Q. Primarily focused on calisthenics, including abs, shoulders, chest and cardio as Wildcat gassed us up as he usually does at the Alamo. Led out with a half-mile Army cadence run and brought it back home. Speedy recovery to our Grow Ruck fam.

  • The one where Cookie found us.

    11 Sheep Dog came out at gloom in perfect weather for a Poncharella beat down. Warmed up the pack and strolled up Satans Hill to the In-Cadence abs, In-cadence chest, and In-cadence shoulders workout, We carried each other for a few hundred meters using the Fireman’s carry and the two-man carry which is when Cookie coincidentally joined the pack as we strolled back to the starting line repeating each party as we did. Close it out with COT, it was a Good Friday!

    Did I mention Cookie found his way?

  • Making Army studs look weak!

    12 Rockin Rollers set upon the stage to assess their own badassery, as they put themselves through the Army Combat Fitness Test with 3 deadlifts, the 25 meter sprint-drag-carry, as well as the long hold half-plank, the 12 pound ball throw, 2 minutes of maxed out hand release push-ups and culminated with a 2 mile run. Only those who scored above a 540 out of 600 possible points could be compared to the “Army Stud” and surprisingly, half of these PAX did exactly that, absolutely killed it!

  • 5K and the legend of El Chapin!

    15 warriors set out on a 5k journey with a variety of Sh*t in between. After a smooth bone crackling stretch job, mountain climbers and flutter kicks, we slid down to the monkey bars for some in-cadence pull-ups that only the strongest stayed in form. Along the 5k were random stops of intensity with merkins, diamond merkins, leg throws, flutter kicks, arm circles, apple pickers and more, all in count and in sync. Along the way we ran into Hector, a double respect FNG who almost passed out after a few minutes but refused to give up, showing good F3 spirit, at the end he earned his F3 name EL Chapin!