Author: Rudy

  • Satan’s Hill Sampler

    18 grown-boys showed up to run around, pick things up and stretch at Satan’s Hill this morning. With the understanding that today’s workout was on the Summer Tour, YHC wanted to give the PAX a little sample of all the things that make this particular AO so unique. Here’s what was served on the Pu Pu Platter…

    WARMARAMA – Moseyed through the woods, around the gazebo and back to the starting point. Gave the F3 Mission and stretched it out. Moseyed down to the bottom of Satan’s Hill to get things started.

    COP #1 – YHC has run the PAX through this Build-a-Beast/Jacob’s Latter-style circuit before but never had a name for it. Because Jesus OWNS Satan and I’m a ND fan, it will now be referred to as “Touchdown Jesus.” Go Irish! Starting point is at the bottom of the hill. Three markers on the way up with the third being at the very top of Satan’s Hill.

    • Round 1 – Run to the first marker and perform (5) Crabcakes. Crabcakes were for Crabgrass as he asked for the smoke today! Back to the starting point. Up the hill to the first marker for (5) Crabcakes, to the second marker for (5) more, back to the first for (5) more and back to the starting point. Up the hill to the first marker for (5) Crabcakes, to the second marker for (5) more, to the third marker for (5) more, to the second marker for (5) more, to the first for (5) more and back to the starting point.
    • Round 2 – Repeato plus (5) additional Flutter kicks at each marker.

    COP #2 – Triple Check

    • Pacer: Up to the top of Satan’s Hill and back
    • Exercise 1: Curls with the Coupons
    • Exercise 2: Jerkins on the railing

    COP #3 – Broga

    • It wouldn’t be a true showing of Satan’s Hill without a few minutes of Broga from Mudslide.

    ANNOUNCEMENTS

    • VQ Week next week!
    • July 4th Convergance
    • Ultimate Frisbee at No Toll on Tuesday, 7/22. NoToll/Forge v The Alamo/Satan’s Hill
    • Boys of Summer! Games/Sports on Thursdays at Timberwolf

    PRAYERS/WINS

    • Heist’s M preparing for changes in her professional life
    • Cookie unfortunately lost his job yesterday. Let’s pick this guy up! F3 is a great network.

    Honored to have led this group of men on the Summer Tour this morning. Thank y’all so much for all of the support/comradery over the last couple years. Love y’all and I mean it!

  • Hot Dog Style

    9 grown-boys kicked off The Boys of Summer competition this morning at Timberwolf. Ultimate FOOTBALL was the sport of choice this morning and here’s what went down.

    Moseyed down to the track. Explained The Boys of Summer point system, gave the F3 mission and got into it. Stretched, broke into teams and split the field “hot-dog style” using cones.

    Team #1 – Rudy, Matlock, Bru, Bobsled, McGruff

    Team #2 – Fandango, Warby, Crabgrass, Fly Boy

    Result: Team #1 (2 scores), Team #2 (7 scores)

    Lessons learned:

    • Fandango prefers hamburger style
    • Warby is yoked these days!
    • Crabgrass is a 5-tool guy
    • Fly Boy is a bit pessimistic
    • Matlock can’t be a ninja wearing orange
    • Bru wants to tackle people
    • Bobsled is a saint
    • McGruff is ALIVE!
    • YHC may eat his words and look into buying cleats

    POINTS AWARDED

    • The PAX each get (1) for showing up
    • YHC (Rudy) (1)
    • YHC Prop (Warby) (1) for sweetest catch
    • Battle Points: McGruff for making an appearance and Bru for his consistency as of late (2 each)

    ANNOUNCEMENTS

    • The Boys of Summer continues every Thursday through the Summer

    PRAYERS

    • WIN: Warby has made some off-the-field changes and thanks F3 for the impact
    • WIN: Matlock and his M are celebrating their 10-year dating anniversary.
    • PRAYER: Fandango’s father had a heart attack last night.

  • Death by 1,000 throws

    14 grown boys came out to Timberwolf this morning to play some Ultimate! Initially YHC thought we had 13 but Matlock emerged from the shadows like a ninja and suddenly appeared while we stretched.

    Moseyed down to the track to stretch. Gabe the mission and got right into it. Full length of the field and end zones were the full width of the field this time around.

    Team 1: Warby, Mudslide, Tzatziki, Fly Boy, Wildcat, Woodsman, The Duke

    Team 2: Crabgrass, Fandango, Festivus, Cookie, Matlock, Bru, Rudy

    Team 1 executed their playbook to perfection (think Patriots dink and dunk offense in the early 2000’s) and were able to pick apart Team 2 at will. Frustrating to defend but VERY effective. Team 2 showed some flashes of brilliance but struggled to get back on defense which led to their defeat. YHC will of course own the L.

    Team 1: 5 scores

    Team2: 2 scores

    ANNOUNCEMENTS

    • Memorial Day Convergence
    • Boys of Summer starts soon

    PRAYERS/WINS

    • YHC’s son graduates preschool today! Huge pay raise. Proud of you, Maddox.

  • The wetness.

    14 grown-boys ran around in the rain this morning at The Alamo! here’s what went down…

    WARMARAMA – Moseyed to the other side of the horseshoe. Gave the F3 Mission, made some promises about keeping the PAX as dry as possible and got into stretches.

    COP #1 – Moseyed to the Tunnel of Love to stay dry and knock out (5) burpees. Moseyed up the hill, around the corner and made our way to the other RounTrey entrance. The PAX finished the journey out by performing various runs (run, cherokee, bernie) until we reached the playground at the far end of RounTrey.

    COP #2 – “Rudy’s Playground”

    • 2 at a time, each PAX member ripped out (5) chin ups on the monkey bars while the PAX grabbed some curb and shuffled around the playground. Repeated (2) times.
    • In cadence, the PAX then performed (10) Incline and (10) Decline merkins on the curb.

    COP #3 – Moseyed back to the Tunnel of Love (repeated the various runs on the way) for (5) more Burpees. Happy Birthday, Maddox! Love you, Kid!

    COP #4 – BLIMPS

    • As promised, the PAX did their best to stay dry. Bear crawls in, burpees out.
    • B – Bear Crawl to the mailbox.
    • L – (5) Lunges, Double Count
    • I – (5) Imperial Walkers, Double Count
    • M – (5) Merkins
    • P – (5) Plank Jacks
    • S – (5) SSH
    • Ended up visiting ~10 mailboxes.

    ANNOUNCEMENTS

    • The CSAUP was a huge success!
    • ULTIMATE at Timberwolf on Thursday!

    PRAYERS

    • Fly Boy’s neighbor still battling.
    • Dumar’s mother passed away. Prayers for his father/entire family as they rally around each other.

  • Draft Day!

    10 Grown Boys came out to Timberwolf this morning on the best day of the NFL Calendar!

    WARMARAMA – Moseyed down to the track for a quick lap and some stretches.

    THE THANG – In the NFL Draft cadence, YHB broke it down like this…”With the first pick in my 2025 F3 Draft, your Q selects…”

    Picks reflected QTYs and the PAX revisited each exercise.

    • 1st Pick – Run to the cones (~75 yards away) and back.
    • 2nd Pick – (2) Burpees
    • 3rd Pick – (3) Lt. Dan’s
    • 4th Pick – (4) HR Merkins
    • 5th Pick – (5) Carolina Dry Docks
    • 6th Pick – (6) Bobbly Hurley’s
    • 7th Pick – (7) Joe Louis’
    • 8th Pick – (8) Jim Braddock’s
    • 9th Pick – (9) Crab Cakes
    • 10th Pick – (10) Happy Jacks
    • 11th Pick – (11) Steve Earle’s
    • 12th Pick – (12) Up Downs on YHB’s count

    ANNOUNCEMENTS

    • CSAUP – Hit up Heist!

    PRAYERS/WINS

    • WIN/PRAYER – Fly Boy’s neighbor received encouraging news about the liver transplant she needs. Continued prayers.
    • WIN – Dr. Scholl’s received good news this week.
    • PRAYER – Rudy’s nephew being evaluated for some medical stuff.

  • Fly, Boy!

    I wish I had more time to give this backblast the TLC that it deserves but I’m currently sitting at Midlo High School, hooked up to my HotSpot and am getting ready to announce their game tonight. GO TROJANS!

    Long story short, FLY BOY NEARLY POOPED HIS PANTS!!

    WARMARAMA – Moseyed over to the bus loop, stretched out, gave the F3 mission and got into it.

    COP #1 – Ran the bus lines with a mix between running, Bernie, side shuffle and high knees.

    COP #2 – Lightpoles

    • Stopped at each lightpole and the PAX performed called excercises. About (8) stops along the way with QTY’s rising by 5 at each light. Returned back to the starting point after each exercise.

    COP #3 – 4 Corners, LOTN Style

    • Corner 1: CDD
    • Corner 2: Freddy Mercury
    • Corner 3: Squats
    • Corner 4: Arm Circles

    COP #4 – Ring of Fire (Abs)

    ANNOUNCEMENTS

    • CSAUP – Hit up Hesit
    • 4/14 – The Alamo, Woodsman’s 1-year

    PRAYERS

    • Big one here. Warby’s wife’s father passed away this week. Prayers up for her, Warby and the whole family.

    Love y’all and you KNOW I mean it!

  • Colin Waller, 40, Heist

    17 grown-boys started thir week off STRONG and ran around the parking lot today at The Alamo. Here’s what went down…

    WARAMARAMA – Took the PAX on a field trip through the tunnel of love and ran back to the parking lot. Stretched out, gave the mission and got into it.

    COP #1 – 4 Corners: SUPERsized (covered a lot of ground) and LOTN-style.

    • Corner #1 – (10) Toe Taps on the curb
    • Corner #2 – (20) Squats
    • Corner #3 – (30) Carolina Dry Docks
    • Corner #4 – (40) SSH’s

    COP #2 – Partner excercises on the Tennis Court

    • Round 1: Bear Crawl to the middle of the court to meet your partner and perform (10) Booyah Merkins. Crawl Bear back. Three rounds.
    • Round 2: Crab Walk to the middle of the court to meet your partner and perform (10) Booyah WW2’s. Crab Walk back. Three rounds.
    • Round 3: Lunge to the middle of the court to meet your partner and perform (10) Booyah Lunges. Lunge Back. Three rounds.

    COP #3 – Attempted to go on an Indigenous-People’s run but YHC could feel that the PAX needed a breather so we slowed things down with a Ring of Fire.

    • Most of the PAX had a chance to call out an Ab exercise (QTY 10) for the rest of the PAX to perform. ~140 total reps of various ab exercises.

    ANNOUNCEMENTS

    • CSOP coming up! Hit up Heist for deets.
    • FNG ALERT – Welcome, The Duke!

    PRAYERS/WINS

    • PRAYER – Prayers for healthy pregnancies for The Duke/LWood’s M’s.
    • PRAYER – Blacktop’s father recently passed away. Prayer’s for strength and to see you soon, Blacktop!
    • PRAYER – Rudy’s friend Jay’s father preparing for quad-bypass surgery.

  • Pie Day!

    11 grown-boys ran around the parking lot at Satan’s Hill today. With songs from American PIE playing in the background, here’s what went down…

    COP #1 – EMOM with coupons. QTY (3) exercises with a run length of (14) parking spaces.

    • Round #1
      • QTY (1) OH Press, QTY (1) Lateral Raise and QTY (1) Merkin – run to the marker and back
      • QTY (2) OH Press, QTY (2) Lateral Raise and QTY (2) Merkins – run to the marker and back
      • Repeat to failure. The PAX completed QTY (16) rounds
    • Round #2
      • QTY (1) Squat, QTY (1) Swing and QTY (1) DC Lunge – run to the marker and back
      • QTY (2) Squat, QTY (2) Swing and QTY (2) DC Lunge – run to the marker and back
      • Repeat to failure. The PAX completed QTY (8) rounds

    COP #2 – Ring of Fire

    • Each PAX member chose an exercise/run for everyone to complete. QTY (10)
    • Some were more generous than others.

    ANNOUNCEMENTS

    • Monday, 3/17 – Fandango’s 1-year at The Alamo
    • Saturday, 3/22 – Hangout at L Woods. Hit him up for deets
    • Monday, 3/24 – Happy 2nd Birthday, Alamo!

    PRAYERS/WINS

    • WIN – Futon’s family weekend to celebrate his mom’s 70th birthday!
    • WIN – Boberry will be a father to a teenager tomorrow!
    • WIN/PRAYER – Ponch going to see LA v Chicago in Japan!
    • WIN/PRAYER – Ponch participating in his first half-marathon next weekend!
    • WIN – YHC is officially putting in a 2-week notice today and is PUMPED for the next chapter!

    YHC had a lot on the mind this morning so things may have been a bit scattered. Still managed to get the juices flowing and enjoyed being able to lead y’all!

  • 12:1

    7 grown-boys ran around the parking lot at Timberwolf this morning. Here’s what went down.

    WARMARAMA – Moseyed around the perimeter of the parking lot and pulled up to stretch. YHC slowed things down to buy some time for Ponch. Gave the mission and stretched out.

    COP #1 – 11’s. Started at the bottom of the bus loop and ended at the top.

    • Exercise #1 – Merkins
    • Exercise #2 – Carolina Dry Docks

    COP #2 – The F3 Exicon has this labeled as “The Jeffrey Leonard” but YHC made some tweaks so it shall now be known as “The Cycle.” Cones were set up to mimic a baseball diamond. The PAX started at home plate, spaced out to give each other room and began…

    • Sprint out a single, jog back to home, QTY (1) called exercise
    • Sprint out a double, jog back to home, QTY (2) called exercise
    • Sprint out a triple, jog back to home, QTY (3) called exercise
    • Sprint out a Homer, QTY (4) called exercise
      • Round #1: Burpees
      • Round #2: Squats
      • Ring of Fire (Abs)
      • Round #3: Lunges
      • Round #4: Lt. Dans

    ANNOUNCEMENTS

    • Tuesday, March 11th at 7:00pm- SOJ Leadership meeting at Heist’s place

    PRAYERS/WINS

    • WIN – Ponch has hit the 20-year service mark with the Army. Appreciate you, Bro!
    • PRAYER – YHC has final interview today for a new gig.

    Love y’all and am always so proud to lead!

  • Wounded Pigeon

    6 grown-boys ran around the parking lot this morning at Moseley Elementary School. Here’s what went down.

    WARMARAMA – Moseyed to the side of the school. Gave the F3 mission and stretched out. Hermey needed to modify the stretches so the PAX learned a couple new ones.

    COP #1 – The playground

    • (2) PAX members performed (5) pull ups while the remaining PAX shimmied around the perimeter of the playground in the Merkin position. (2) laps and (30) total pullups per Pax member.

    COP #2 – Triple Check

    • Pacer: Ran over the bridge and up the windy trail that leads into the neighborhood.
    • Exercise #1 – Squats
    • Exercise #2 – LBC’s

    COP #3 – Jake’s Latter in the parking lot

    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run back to Start – perform QTY (5) of called exercise.
    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run to Island #2 – perform QTY (5) of called exercise.
    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run back to Start – perform QTY (5) of called exercise.

    Round #1 – Merkins

    Round #2 – Merkins and WW2’s

    Round #3 – WW2’s, Flutter Kicks and SSH

    Round #4 – (1) Burpee

    ANNOUNCEMENTS

    • Keep an eye out for some sweet games/workouts at Timberwolf as the sun starts to come up earlier.

    PRAYERS/WINS

    • PRAYER/WIN – Lots of movement with YHC and YHC’s M’s job. Good news…hopefully.