Author: Rudy

  • Hamilton

    9 grown-boys showed up to Timberwolf this morning for some HR Derby. Here’s what went down…

    WARMARAMA – Took a lap through the parking lot in the front of the school. It has been a MINUTE since we showed that side any love. Circled up, gave the mission and stretched out. After YHC drove the truck around trying to find an ideal spot, Flyboy spotted a corner of the tennis courts that would prove to be a mini Fenway with a high wall in left field.

    The Thang – HR Derby

    • (10) swings for Round 1 and (5) swings for Round 2.
    • The PAX performed (3) burpees in between at-bats while the batter took a lap after his cuts.
    • Each catch in the field would trim off (1) burpee so Fandango only did a handful of burpees today.
    • Crabgrass ripped one of the loudest/funniest fart that YHC has ever heard. It sounded like a small bear.
    • The PAX did their best to keep Meatball at bay but he led the way with (7) dingers with a few of us finishing at (5). The dude has a pretty swing!

    The Boys of Summer points

    • (1) for YHC for the Q
    • (1) for Matlock for all-time pitcher
    • (1) for Meatball for bringing all the equipment out

    ANNOUNCEMENTS

    • Home Grown Half
    • Overnight ruck coming up
    • The Boys of Summer finale on 8/28

    PRAYERS/WINS

    • PRAYER – Meatball’s wife is headed out on a missions trip on Monday.
    • WIN – The Duke’s niece is headed to John’s Hopkins on an athletic scholarship!

  • THE…state university of Ohio

    13 grown-boys showed up to The Woodshed this morning expecting a classic Nancy Lopez beatdown but YHC had other plans. After seeing that Nancy had his Q taken from him last Friday at Satan’s Hill, YHC felt that it was necessary to reunite the flags.

    WARMARAMA – Went for a mosey that was longer than the cumulative running that Nancy had in mind. Circled up, gave the mission, explained the Ghost Flag and stretched out. Extra stretches today 😉

    COP #1: Ohio State fun facts on the field

    • Marcus Freeman (GO IRISH!) was a linebacker for OSU and wore #1. Therefore, each of the exercises below came after QTY (1) run to the other end of the field and back. ~200 total yards.
      • (7) Merkins for the WR wearing #7 that drew a BS PI call in the 2003 Natty.
      • (13) Squats for Maurice Clarett’s (13) game suspension in 2003. (2) burpees for his (2) felonies.
      • (12) Merkins for the (12) wins that were vacated in 2010
      • (5) Burpees for Terrell Pryor’s 5-game suspension in 2010
      • (6) Squats for Ezekial Elliot’s (6) game suspension for his actions at OSU
      • (3) Burpees for Urban Meyer’s (3) game suspension in 2018
      • (31) LBC’s for the (31) confirmed arrests at UF while under Urban Meyer

    COP #2: 4 Corners

    YHC asked Nancy how many total wins that the OSU program has. He came really close but the answer was 978. Solid total but only good enough for 2nd all time. Who’s first? It took two guesses but Nancy got it…but mispronounced the name. YHC was looking for “The team up North” rather than the “M” word so the PAX suffered (5) additional burpees at each corner.

    • Corner #1: (9) Arm Circles + (5) Burpees
    • Corner #2: (7) CDD’s + (5) Burpees
    • Corner #3: (8) Squats + (5) Burpees
    • Corner #4: (5) Burpees

    COP #3: Triple Check

    • YHC handed the remaining (8) minutes to Nancy.
    • Pacer: Run to the end of the parking lot and back
    • Exercise #1: LBC’s
    • Exercise #2: Imperial Walkers

    ANNOUNCEMENTS

    • Home Grown Half – hit up a leader for details
    • September overnight ruck – hit up Crabgrass for details
    • New routine at Timberwolf starting in September

    PRAYERS/WINS

    • None spoken but plenty to be thankful for!

  • Christmas in July

    15 grown-boys ran around a field this morning and got after it! If the PAX had their way, the title of today’s workout would have had something to do with “Diddy.” But it’s not, so here’s what went down!

    Moseyed around the neighborhood and found a sweet spot to stretch out. Gave the mission, stretched and got into it.

    COP #1 – ”12 Days of Christmas-style” circuit

    1 – Run the length of the field and back

    2 – Burpees

    3 – Lt. Dan’s

    4 – Merkins

    5- CDD

    6 – Bobby Hurley’s

    7 Crabcakes

    8 – SSH

    9 – Steve Earle

    10 – Up downs

    COP #2 – Parking lot crawls with partner

    Bear Crawl to center and crawl Bear back

    Crab Walk to center and back

    Lunge to center and back

    ANNOUNCEMENTS

    • July 4th convergence
    • F3 is THE BEST!

    PRAYERS/WINS

    • PRAYER – Mr. Brady’s daughter
    • PRAYER/WIN – YHC headed to TN next week for youth group church event.

  • 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.