Author: Purple Rain

  • Screws, nuts and bolts; it’s what’s for breakfast

    Blank Q sheet this morning, yet six adventure-seeking studs answered the call of the wild. Because I had personal guilt for avoiding the Q at Ruckhenge many times, despite it being a regular weekly post of mine, I was the first to cave at 5:30 and led the group on a hot potato to the trailhead by Trader Joe’s. I hiked us halfway in and NTB got us back out (shared Q, thank you NTB!). Great conversation abounded as it always does.   

    We covered just over 3 miles. Lots of altitude variance. A great discussion afterward on raising children, an ancient and confounding balancing act.

    Thanks everyone, and until next time!

  • That’s going to itch when it dries

    Short sleeve temps, humid. Wet asphalt, perfect for ab work. YHC sped into the lot Tzatziki style and we got to it immediately.

    Mosey to the monkey bars. PAX circles up for SSHs in cadence. One at a time around the circle, each man falls out for 8 pullups, falls back in to continue SSHs, next man, 8 pullups, etc. PAX was twelve strong so it took a few to get around the circle. Run BTTF.

    Andy Dufresne, dead man hang, cherry pickers, merkins, copperhead squats, hold a deep squat. 

    20 deadlifts, 14 merkin pull throughs, 20 skull crushers, repeat 3x

    20 swings, 20 overhead press, 15 WWIIIs, repeat 3x

    20 single leg deadlifts (10/leg), 30 one arms rows (15/arm), 20 curls, repeat 3x

    80 calf raises, 20 upright rows, 21s, repeat 3x

    Time called. Names, numbers, announcements. YHC took us out. 

    Great job today fellas. It was special to see both new and familiar faces, and I’m just over two years into F3 myself, so a lot of different eras in the mix. To the new guys, I hope you stick with it, you will get out what you put in. To the guys before I started, thanks for leading the way and welcoming me in.

  • Soccer is canceled

    Nine studs set this overcast, damp morning aflame, while some of our brothers ran in the 10k, or the blue ridge marathon (Big Rig!). We honored their efforts today with max effort of our own. F3 workouts always leave me in an improved mood, the mumble chatter, the HIMs, the accomplishment of not fartsacking, showing up and putting in the work. It sets the tone for the whole day. 

    Start things off with an indigenous people’s run, man in back does 3 burpees, runs to the front. You know the drill. We ran around the main track to end where we began. 

    SSHs, Andy Dufresne, dead man hang, cherry pickers, copperhead squats, merkins, tempo Freddie Mercurys, butterfly and “high school” stretches, Thor’s chair (10 scrunchy frogs, 1 double count American hammer, 9 scrunchy frogs, 2 American hammers, 8 scrunchy frogs, 3 Am hams, etc.), downward dog and cobra stretches

    Run to the far trailhead where the pull up bars are. Exercise bank time. 

    -500 burpees, one man at a time does 8 pullups then rejoins the circle, next man does 8 pullups, until the total 500 burpees is reached

    -1000 squats, replace pullups with 10 dips

    -1500 monkey humpers, replace pull-ups with 15 incline merkins

    Four corners, no prostitute. 10 burpees, 20 jump squats, 30 shoulder taps, 40 high knees 

    Four corners, no prostitute. 10 spiderman merkins, 20 ball dippers, 30 SSHs, 40 double count mountain climbers

    Run to the snack shack. People’s chair for a 10 count, 10 we’re not worthys, bernie up steep hill. People’s chair for a 20 count, 15 WnWs, bernie up hill. People’s chair for a 30 count, 20 WnWs, bernie up hill. 

    Triple check. Donkey kicks, single leg step ups, runner down the stairs then back up the opposite staircase. 

    BTTF. Heremy led broga for a couple of minutes. Time called. 

    Names, numbers. 

    Century run/ruck. Do it. Woodsman 1-year Q @ The Alamo this coming Monday. Opportunities to travel to The Bridge coming up with Corned Beef this month and Hermey in May. Reach out to either HIM if you’re interested in posting. It’s an awesome experience. 

    Prayers for Big Rig’s safety, endurance and resilience, for Liv, for Wildcat, for The Tryhard Family, and for the PAX at large. Thanks for our countless blessings, help us to see them. 

    Great morning fellas. Thanks for letting me lead! 

  • The Gang Gets the Runs

    We did some running, don’t worry. Keep the body guessing. It’s good for the PAX and for the Q to mix it up and do different things.

    Lap around the school

    Circle up, SSHs, Andy Dufresne, dead man hang, grass grabbers, helicopters, hold a deep squat, left and right leg reach, butterfly, the wife stretches, recover

    Self Dora. 100 merkins, run to the curb and back every 25 reps, 100 jump squats running every 25, 100 double count KB American hammers running every 25

    20 swings, 20 overhead press, 20 around the worlds (10 each direction), repeat 3x

    30 single arm rows (15/arm), biceps 21s, 20 skull crushers, repeat 3x

    20 APDs, 20 single leg deadlifts (10/leg), 20 Freddie Mercurys, repeat 3x

    Rifle carry BTTF.

    Names, numbers, announcements, YHC took us out. Had a blast guys, thanks for letting me lead!

  • Real Talk

    A solid workout this morning. Great mumble chatter. 

    Lap around the school. 

    SSHs, merkins, Freddie Mercurys, copperhead squats, a bunch of stretching

    20 KB swings, 20 goblet squats, 20 APDs, repeat 3x

    20 upright rows, 20 overhead press, 70 calf raises, repeat 3x

    Sorry gents, memory is foggy today. Maybe this is the argument for planned versus improvised workouts. But improv does have a place. I remember we did 20 WW3s (thanks Dumar!), and curls and skull crushers to run out the clock. There are a few I’m missing but I am able to recall that kettlebells were involved.

    Names, numbers

    Shared leadership meeting at case de Heist 3/11 @ 7 PM. Check slack SOJ channel for deets. Come chill and participate. L Woods making some big moves on the F3 social calendar. Chili cook-off 3/22 @ 3 PM at case de L Woods, also on the SOJ slack channel.

    Hermey took us out. 

    Old Hundred is a great AO. Mumble chatter, music, and a sneaky kind of exertion. Fitbit says 400+ calories torched this morning. With spring and summer approaching, you want to look like you lift bro.

    Always a pleasure and a privilege gentleman!

  • The Magnificent Seven

    Seven swell fellas departed their fart sacks this morning to do manly things. Conversation was bountiful and hilarious, covering a wide range of topics. We learned about the minefield that is modern dating, discussed government regulated prostitution, and managed to workout a little. We also made fun of Dumar for his half-hearted attempt to manufacture an excuse for being absent. Something about Mexican food? Hope you feel better buddy, we missed you! 

    Lap around the school, Andy Dufresne and side bends, dead man hang, hold a deep squat, cobra and downward dog stretches, merkins, LBCs    

    20 deadlifts, 20 reverse lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x

    20 goblet squats, 20 APDs, 80 (lol) calf raises, repeat 3x

    15 WWIIIs, 20 upright rows, 20 overhead press, repeat 3x

    10 merkin pull throughs, 20 skull crushers lying on the sidewalk next to the curb where we learned Ponch and Hermey grew up kinda close-ish to each other, 21s, repeat 3x

    Time. Numbers, names, announcements. 

    I took us out. 

    I am immensely grateful for this group of guys. Knowing you and putting in work alongside you guys has undoubtedly enriched my life. The quality of F3 HIMs is incredible. Until next time.

  • All who wander are not lost

    Four tough guys assembled this morning to blindly follow YHC into the bush, but everything turned out okay. NTB coaxed me to Q Ruckhenge earlier this week and after I agreed, NTB proceeded to telegraph his own fartsacking and then actually did fartsack. NTB did show up after the ruck ended to grab some carbs and coffee. YHC still doesn’t know if NTB’s no-show was genuinely accidental as he claimed or a brilliant piece of performance art. Regardless, I’m grateful to NTB for getting in my grill about Qing an AO I frequent. 

    We covered 2.7 miles of trail, did some walking lunges, bent over rows and overhead presses to close things out. 

    Prayers for PAX on IR, for Rosie’s cousin, and Dealer’s mom. 

    Thanks for joining me fellas; helped to kick the day off on a strong note!

  • Ghost Sighting

    I finally crossed the river and exercised my ghost flag option with Bootleg graciously stepping aside. Now he has a whole beatdown and pre-written backblast in the can. Thanks buddy! 

    12 PAX deep, YHC muddled through an hour somehow. It seemed for most of that hour half the PAX didn’t hear my called exercises while the other half heard them clearly and grumbled. Grumbles mean you’re on the right track. Treacherous ice and snow on the ground, the PAX was careful not to turn an ankle. 

    Little mosey with a lap around the traffic circle. Circled up for:

    Andy Dufresne, dead man hang, helicopters, SSHs, copperhead squats, merkins, Freddie Mercurys with variable cadence, cobra and downward dog, 30 second OYO stretch

    To the bottom of the amphitheater for a dora. Timer box jumps up the theater seats and runs back down. 100 merkins w/ feet on a seat and hands on the ground (derkins?), 200 squats, 300 SSHs. 

    Fumbled through the gloom, asked for directions, and arrived at the pullup bars close to the pumphouse trail. A 6-pack ensued. It’s like 11s but with 6. Pullups followed by a short mosey with burpees on the other side. 

    We carefully picked our way down the trail arriving on the road next to the pumphouse. Between streetlights we did walking lunges, a bear crawl, a crab walk. 

    Mosey to the nickel bridge then mosey across with a burpee at each streetlight. On the return mosey two Spiderman merkins at each streetlight. Mosey BTTF. 

    Circle up at the flag where one PAX would call an exercise and rep count, then run to a street sign and back. Jump squats, dead man hang, APDs, and maybe one more thing I can’t remember. Time called. 

    Names. Numbers. 

    Upcoming frozen triangle. Ruck, run, bike, and other options. The only limit is your imagination. BOLO for opportunities with breaking bread and the bridge AO. 

    Prayers for the family of Bootleg’s friend who recently died from stomach cancer. Prayers for Gomer Pyle and his upcoming trip to Honduras. Thanks given for our innumerable blessings. 

    It’s my honor to lead you guys. Dogpile is the best AO no question, and I love seeing my northern brethren. Until next time.

  • We are what we eat

    Our usual motley crew this morning, plus the triumphant return of gloom warrior Cookie! A fistful of HIMs, some mostly good tunes, and a mild temperature, here’s what happened:

    SSHs, merkins, Andy Dufresne, helicopters, deadman hang, overhead triceps stretch, LBCs, cobra and downward dog

    20 swings, 20 goblet squats, 20 (10/leg) single leg deadlifts, repeat 3x

    20 Romanian deadlifts, 20 APDs, 75 calf raises, repeat 3x

    20 upright rows, 20 overhead presses, 30 (15/arm) one arm rows, repeat 3x

    10 merkin pull throughs, 20 skull crushers, 20 curls, repeat 3x

    Some time left, so…

    Lap around the school, 20 double count American hammers, squats until time

    A great way to begin New Year’s Eve. Enjoy your evenings fellas, stay safe, and we’ll regroup next year to take 2025 by the horns. Always an honor to lead you.

  • Kettle frost

    Hermey brought the tunes, Tzatziki screeched into the lot last minute, Heist was like “I’ve been waiting for you,” and Dumar brought his signature whit and selective adherence to any called exercise. With thankfulness in out hearts and a pinch of vinegar/good humor:

    Run around the school

    SSH, Andy Dufresne, helicopters, dead man hang, merkins, LBCs, downward dog and cobra

    Farmer’s carry to the back of the school

    20 swings, 20 (10/leg) single leg squats, 20 (10/leg) single leg deadlifts, repeat 3x

    50 pull-ups, 50 merkins

    20 Romanian deadlifts, 20 upright rows, 20 overhead presses, repeat 3x

    Farmer’s carry back to the front of the school

    20 curls, 20 skull crushers, repeat 3x

    Names, numbers, Hermey took us out.

    Prayers for Dumar’s sister and bro in-law. Crisp and cold but a fantastic way to begin Christmas. We all have so many blessings. Love you guys, and Merry Christmas!