Author: Rudy

  • 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.

  • 79

    6 grown-boys ran up and down the street at Satan’s Hill this morning. YHC wanted to push a little extra to proactively burn some calories before Sunday. Here’s what went down…

    WARMARAMA – Moseyed down to the bottom of Satan’s Hill and back to the starting point. Gave the F3 Mission and stretched out while staying dry.

    COP #1 – “Jake’s” Latter

    • Round (1) – Start at the bottom of Satan’s Hill and work up to the top.
      • Run to Marker #1 (5 Squats) and run back to the starting point.
      • Run to Marker #1 (5 Squats), run to Marker #2 (5 Squats), run back to Marker #1 (5 Squats) and run back to the starting point.
      • Run to Marker #1 (5 Squats), run to Marker #2 (5 Squats), run to Marker #3 (5 Squats), run back to Marker #2 (5 Squats), run back to Marker #1 (5 Squats) and run back to the starting point.
    • Round (2) – Start at the bottom of Satan’s Hill and work up to the top.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s), run to Marker #2 (5 Squats, 5Lt. Dan’s), run back to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
      • Run to Marker #1 (5 Squats, 5Lt. Dan’s), run to Marker #2 (5 Squats, 5Lt. Dan’s), run to Marker #3 (5 Squats), run back to Marker #2 (5 Squats, 5Lt. Dan’s), run back to Marker #1 (5 Squats, 5Lt. Dan’s) and run back to the starting point.
    • Round (3) – Start at Marker #1 and work up to the top.
      • Run to Marker #1 (3 Burpees) and run back to the starting point.
      • Run to Marker #1 (3 Burpees), run to Marker #2 (3 Burpees), run back to Marker #1 (3 Burpees) and run back to the starting point.

    COP #2 – Triple Check

    • Pacer – Farmer’s Carry (2) Cindy’s to the dumpster and back
    • Exercise #1 – Chin ups on the playground
    • Exercise #2 – Curls with Cindy

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • PRAYER – Jere O’Brien’s funeral service today.
    • WIN – Fandango’s publishing progress!

  • A Few Good Men.

    Three grown-boys were able to get a workout in before the Midlothian monsoon this morning at Timberwolf. Here’s what went down…

    Moseyed over to the parking lot with a couple 25lb dumbbells in hand. Stretched out.

    COP #1 – Triple Check

    • Pacer: Farmer Carry (and curls) with 25lb dumbbells to the end of the parking lot and back.
    • Exercise #1 – Step-ups on picnic table
    • Exercise #2 – Dips on the picnic table

    COP #2 – 11’s – Running width-wise in the bus lot

    • Incline Merkins on the curb
    • Decline Merkins on the curb

    COP #3 – Slowzy around the bus loop/back to the starting point with dumbbells in hand.

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

  • Is it Real-a-tor or Real-tor?

    7 grown-boys posted up at the Green Mile this morning for a DOOZY of a workout. Here’s what went down…

    WARMARAMA – Moseyed alllll the way around the school so the PAX could get their bearings for what was to come. Found a spot to give the F3 mission, stretch out and try to decide how to properly pronounce “realtor.”

    COP #1 – 4 Corners (Prostitute-Style)

    • Corner #1 – Front of the school
    • Corner #2 – Side of the school
    • Corner #3 – Back of the school
    • Corner #4 Other side of the school

    The PAX performed BLIMPS at each stop.

    • (5) Burpees
    • (5) Double-count Lunges
    • (5) Double-count Imperial Walkers
    • (5) Merkins
    • (5) Plank Jacks
    • (5) SSH

    YHC had to call a timeout before the last round just to take a breath. ‘Twas a tall task this morning but the PAX crushed it!

    ANNOUNCEMENTS

    • Frozen Triangle – Hit up Heist for details

    PRAYERS/WINS

    • WIN – Air in our lungs, discipline to get out of bed and the F3 brotherhood

  • Massage Moans

    10 grown-boys ran around the neighborhood and played on a playground today at The Alamo. The PAX also learned that Cookie moans just as much on a massage table as he does during stretching. Too soon for Justin Tucker jokes?? Here’s what went down today…

    WARMARAMA – Moseyed to the other end of the horseshoe. Gave the mission and stretched. Moseyed down to the tunnel…

    COP #1 – Triple Check

    • Pacer: Run through the tunnel, up the stairs and back
    • Exercise #1 – Wall Sit
    • Exercise #2 – Plank

    COP #2 – Mixed-up mosey on the way to “Rudy’s playground”

    • The PAX spaced out and ran ~1/4 mile mixing in Karaoke runs and Bernie runs.
    • At the playground, (2) PAX members performed (5) pullups while the PAX planked/shuffled along the perimeter. QTY (2).
    • In cadence, the PAX performed (24) incline merkins and (20) decline merkins on the perimeter.
    • YHC’s final score prediction for this weekend…PHI: 24, KC: 20

    COP #3 – Mixed-up mosey back to the RounTrey entrance for Burpee/Lunge alley.

    • (2) Burpees at each mailbox for ~5 mailboxes
    • (5) Double-count lunges at each mailbox for ~ 5 mailboxes

    COP #4 – Dora

    • Run from the clubhouse to the edge of the parking lot
    • (50) WW2’s
    • (100) Double-count flutter kicks

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th. Hit up Heist for deets.

    PRAYERS/WINS

    • Futon’s mother in law still battling!

  • Ground and Pound

    6 grown-boys made it to The Alamo this morning to run around a parking lot and listen to YHC get excited about the CFP National Championship game tonight. Here’s what went down…

    WARMARAMRA – Moseyed to the other side of the horseshoe for some stretching. Headed back to the front of the clubhouse.

    COP #1 – Eye of the storm. Why? Lots of running with (3) destinations to help foreshadow how the Irish win tonight. How will they do it? Lots of running by (3) players: Leonard, Love, Price.

    • Destinations were the top of the hill, one side of the horseshoe and the other side of the horseshoe. The clubhouse was the center.
    • Round 1: CHEST, (5) Burpees in the middle
      • Stop 1: (30) Merkins
      • Stop 2: (20) Wide-Grip Merkins
      • Stop 3: (10) Navy Seal Merkins
    • Round 2: LEGS, (5) Burpees in the middle
      • Stop 1: (30) Squats
      • Stop 2: (20) Ball-Dippers
      • Stop 3: (10) Firecrackers
    • Round 3: ABS, (5) Burpees in the middle
      • Stop 1: (30) Double-Count Flutter Kicks
      • Stop 2: (20) WW2’s
      • Stop 3: (10) Windshield Wipers

    COP #2: 11’s. Why? Ate up some clock and kept in on the ground (bear crawls) like ND needs to do tonight.

    • Set up to go width-wise in the parking lot. Calf Raises/Curb Hoppers for the exercises with bear crawls as the means of travel.

    ANNOUNCEMENTS

    • Frozen Triangle on Saturday, February 8th.

    PRAYERS/WINS

    • WIN- Warby crushed it as a WATCHDOG at OHES last week.
    • PRAYER – Safety and cool-heads for our country.
    • PRAYER – GO IRISH!

  • The heck is a Nittany Lion??

    11 grown-boys layered up and got after it today at Timberwolf. YHC led a bootcamp while Purple Rain ran a KB circuit. Here’s what went down (at the bootcamp).

    WARMARAMA – Moseyed over to the busloop for some stretching. State Farm reminded YHC that we had a PAX member posting down range so the mission was given and we got into it. SSH’s, Cherry Pickers, DMH, Sit and Reach, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP #1 – 11’s on the hill (Notre Dame’s 11 Natty’s)

    • Carolina Dry Docks
    • Squats

    COP #2 – Ran Lines (Diagonal lines like the ones in ND’s endzone) 1842…google it

    COP #3 – 4 Corners (College Football Playoff style)

    • Corner #1 – (10) Merkins, no normal person knows what a Merkin/Nittany Lion is
    • Corner #2 – (20) Ball Dippers, throw fists for the ND leprechaun
    • Corner #3 – (30) Jazzercise for OSU, I see you Nancy!
    • Corner #4 – (40) Arm Circles, with arms you kinda looks like a Longhorn

    COP #4 – Field-width runs on the football field w/ WW(2)’s. ND lost by (2) in Week (2).

    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (R), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (S), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (H), run to the other end of the field.

    COP #5 – 7’s (Notre Dame’s 7 Heisman winners)

    • Same concept as 11’s but only up to 7.
    • ALL BURPEES!!

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • PRAYER – Chipper’s daughter. Prayers for strength!
    • PRAYER – State Farm’s mission to expand F3. You’re the guy for the job!
    • WIN – Wildcat continues to flex on cancer. We’re blessed to know you, Bro!
    • WIN – FNG (Gumby) and Wolfpack from Nashville out with us today!

    GO IRISH!!!!!

  • 75-year old Donkey D!{k

    11 grown-boys saw YHC on the Q sheet and knew EXACTLY what to expect this morning. A smile from ear to ear, passion through the roof and some energy to burn after Notre Dame took care of business last night. Let’s gooo!!!

    WARMARAMA – A pretty lengthy “victory lap” up the hill, around the corner and back through the woods. Stretched out with some intentional QTY’s to bust Hermey’s chops a little bit: SSH’s (23), DMH, Cherry Pickers (10), Sit and Stretch, Rosco’s Mom, Merkins, Wilson’s wife and Fudd’s wife.

    COP #1 – Moseyed over to the playground for a mini “Rudy’s playground” routine.

    • (2) PAX members performed QTY (5) pull ups while the remaining PAX members performed Incline Merkins/played on the bridge. Two rounds.

    COP #2 – Moseyed to the far end of the parking lot for 11’s.

    • Incline/Decline Merkins on the curb.

    COP #3 – Moseyed to the bottom of Satan’s Hill for a quick run to the top w/ some stops along the way. QTY’s were a nod to area code 574. Go Irish!

    • At the (3) stops on the way up, performed (5) SSH’s, (7) Arm Circles and (4) Squats.
    • At the (3) stops on the way down, performed (5) SSH’s, (7) Arm Circles and (4) Squats.

    COP #4 – Triple Check

    • Run to the top of the hill
    • Jerkins
    • Coupon Curls

    Sprinkled in some Burpees for those who are taking on the January Burpee Challenge.

    ANNOUNCEMENTS

    • Frozen Triangle: Saturday, February 8th

    PRAYERS/WINS

    • Sunny D’s mom is living her best life!
    • Dumar’s dad is still battling!