Author: Purple Rain

  • 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!

  • My bells are cold

    Is there anything better than hefting a frozen kettlebell outside with your buddies, listening to dope music, seeing clouds of your own breath in front of your face each time you exhale? Probably yes, a lot of things. But so what? It’s still amazing. And so we had an amazing workout this morning. Anyone reading this who doesn’t like working out during the cold months? Don’t be like that, it’s great. Say goodbye to sweating! Did you know you can buy clothes to warm your body in just about any kind of weather? You may even shed layers after you begin doing hard stuff. Do it. You’ll love it (Cookie). Anyway, we did this:

    Run around the school, various stretches

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

    75 calf raises, 20 Alabama prom dates, 20 Romanian deadlifts, repeat 3x

    20 upright rows, 20 overhead presses, 15 merkin pull throughs, repeat 3x

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

    Great time this morning fellas. It’s always an honor for me to lead you, so thanks!

  • Cookie is judging you

    I’ve Q’d here a bit and thought I’d wing it this morning. And I did, but it started off kind of slow. Still, I feel some serious soreness coming already. Toward the end we gained steam. There’s something about kettlebells that doesn’t feel like running but still feels like I put in serious work. Am I crazy? Probably.

    Thanks to trailblazers like Hermey I feel empowered to leave this truncated back last. We had a haphazard, run-free OYO warmup. Then 3x of the following:

    Swings, goblet squats, single leg deadlifts, Romanian deadlifts, WW3s, calf raises, upright rows, single arm rows, merkin pull throughs, overhead press, skull crushers, curls

    Running down the clock, PAX choice for misc ab exercises. Time.

    Chili cook off this Sunday. Come and hang out with the fams. That’s all we want. Bring a perfunctory item if it makes you feel better. Bring chili if you have game like that. Prayers, for all of us. YHC took us out.

    It is always an honor to lead you guys.

  • Somebody give that man a mic

    8 adventurous HIMs pulled into the lot this morning eager for a kettlebell beatdown. Hermey supplied a diverse playlist played at high volume, but that’s how the old hundred crew likes it. We’re a non-conformist bunch, save for the common yearning for muscle-splitting, pulse pounding beatdowns where we’re all slinging weight. Never mind the school zoning, weight was slung. Here’s what appeared on the menu:

    Lap around the school, SSHs, Andy Dufresne stretch, dead man hang, grass grabbers, OYO helicopters, rotator cuff stretch, hold a deep squat, cobra and downward dog stretches, HRMs, 30 Freddie Mercurys w/ variable cadence

    20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat x3

    20 Romanian deadlifts, 20 upright rows, 75 calf raises, repeat 3x

    15 WWIIIs, 20 overhead press, 20 skull crushers, repeat 3x

    30 one arm rows (15/arm), 20 curls, 20 around the worlds (10 each direction), repeat 3x

    With some time left on the clock we went around the circle of PAX for a “name the exercise and the rep count” thing. The best I can recall: goblet squats, American Hammers, flutter kicks, merkin pull throughs, not sure what to call the last one, you pick the KB up off the ground with one hand and then press it overhead, sort of like the snatch maybe? Go ahead and make jokes. It’s okay. 

    Names, numbers. 

    Daddy/daughter dance this weekend (rsvp on slack), VQ week next week (let’s show up in an overwhelming display of support). 

    Hermey took us out. 

    Way to push fellas. Always a pleasure to lead you guys.

  • Gentlemen’s Dentistry

    Four dudes, their circadian rhythms mysteriously aligned and peaked this morning, slung weights around and brewed up some of the most cerebral and stimulating conversations. Nary a man ran, but here’s what we did do:

    SSH, Andy Dufresne, KB helicopters, dead man hang, hold a deep squat, merkins, cobra and downward dog

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

    20 Alabama prom dates, 15 WWIIIs, 75 calf raises, repeat 3x

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

    20 curls, 15 skull crushers, 30 lawnmower pulls (15/arm), repeat 3x

    Hermey took us out.

    Old Hundred never disappoints and we’ve been laughing all day. Thanks guys, makes slinging kettlebells around seem fun almost. My honor to lead, see you next time.