Author: Rudy

  • N.O.L.A.

    9 grown-boys made their way to Timberwolf this morning and got after it! YHC wanted to show some love and respect for the families affected by the tragedy in New Orleans, LA (NOLA) so here’s what went down…

    WARMARAMA – Moseyed to the bus loop for some stretching. SSH’s, DMH, Cherry Pickers, Sit and Reach, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back over to the parking lot for headlamps/kettlebells and made our way down to the football field.

    COP #1 – 4 Corners on the track. QTY (15) at each corner for the (15) people that passed away.

    • Corner #1 – (N) No-Cheat Merkins
    • Corner #2 – (O) Box-Cutters but making an “O” shape
    • Corner #3 – (L) Lunges
    • Corner #4 – (A) Alabama PD’s

    COP #2 – Field-width runs/Merkins

    • Perform merkins ABC style until you reach (N), run to the other end of the field.
    • Perform merkins ABC style until you reach (O), run to the other end of the field.
    • Perform merkins ABC style until you reach (L), run to the other end of the field.
    • Perform (1) Burpee for the (A)

    COP #3 – Kettlebell letters

    • The PAX attempted to spell out “NOLA” by passing the kettlebells around. Long story short, 16 burpees were performed.
    • Each PAX member had a turn holding a kettlebell away from the body and spelling out the letters N-O-L-A. Repeated 3x.

    COP #4 – Ring of Fire with various kettlebell exercises.

    Some sprints were worked in as well. Hate ’em but love ’em.

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • Prayers for the families affected by the tragedy in NOLA as they try to resume their lives.
    • GOD IS GOOD ALL THE TIME!
  • That’s an expensive poop!

    5 grown-boys ran around a parking lot this morning at Timberwolf. YHC made a promise last night that we wouldn’t get all wet so here’s what went down…

    WARAMARA – Moseyed to the bus loop to stretch out. SSH’s, DMH, Touch Your Toes, Imperial Walkers, Ukrainian Soldiers, Arm Circles.

    COP #1 – 4 Corners (Prostitute Style)

    • Corner #1 – (10) SSH’s
    • Corner #2 – (20) Ball Dippers
    • Corner #3 – (30) Plank Jacks
    • Corner #4 – (40) Imperial Squat Walkers
    • 20 count and a quick Ring of Fire (Legs)

    COP #2 – 11’s, Run to the end of the bus loop

    • Spot #1 – Incline Merkins on the curb
    • Spot #2 – Decline Merkins on the curb
    • 20 count with a quick Ring of Fire (Chest)

    COP #3 – Quintuple Check

    • Runner to the far end of the parkin lot and back
    • Station #1 – (2 PAX) Dips on the picnic tables
    • Station #2 – (2 PAX) Step Ups on the picnic tables

    Moseyed back to the flag for a few extra squats and Bobby Hurley’s. Shoutout to Dicky V!

    ANNOUNCEMENTS

    • CFP Bracket Challenge – Check Slack and send brackets to Rudy and/or Futon
    • GO IRISH!!!

    PRAYERS

    • Hermey – Doctor appointment next week
    • Wildcat – Wife having a procedure tomorrow
    • Rudy – Family stuff

    Great work out there today, Boys! Proud to lead/know y’all.

  • Christmas Lights = Swingers

    14 grown-boys stumbled out of bed and made their way to The Alamo this morning to get their week started RIGHT! YHC was out of town last week and was feeling fat/lazy so the PAX was treated to some extra cardio. Here’s what went down…

    WARMARAMA – Moseyed over to the other end of the horseshoe for some stretching. SSH’s, DMH, Imperial Walkers, V-Sit (Shoutout to Meatball), Butterfly, Leg Pulls, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP #1 – Tacky Light Run

    • The PAX ran through RounTrey stopping at each intersection for a called exercise. YHC stuck with QTY (7) for Notre Dame’s CFP seed. Go Irish!
    • Hit every muscle group along the way and gave Warby some great content on his security camera.
    • Most likely gave some RounTrey folks something to complain about on Facebook. Please communicate any/all riffraff to Nancy Lopez.

    COP #2 – Triple Check

    • Made the most of the remaining (6) minutes in the parking lot.
    • Pacer – To the dumpster and back
    • Exercise #1 – Carolina Dry Docks
    • Exercise #2 – LBC’s

    NAMES and NUMBERS

    • Fandango was able to get Sunny D out this morning which was a long time coming. Welcome aboard!

    ANNOUNCEMENTS

    • Tuesday, 12/10 – Boberry Q at No Toll. Rock on!
    • Monday, 12/16 – Woodsman VQ at The Alamo!
    • Tuesday, 12/17 – Rosie’s 12 days of Christmas at No Toll. Get some!

    PRAYERS/WINS

    • PRAYER – Fandango’s dad battling
  • Rippin’ a$$

    15 grown-boys got their week started right at The Alamo! Although only some of the PAX was able to attend the Chili Cookoff yesterday, we all paid for it. It’s safe to say that the old saying “beans, beans the magical fruit…the more you eat, the more you toot” proved true this morning.

    WARMARAMA – Moseyed to the neighborhood entrance and back. Circled up, gave the F3 mission and got into it. SSH’s, DMH, Butterfly stretch, Old school V-Stretch, LBC’s, Rosco’s Mom, Merkins.

    COP #1 – Moseyed down to an intersection for a Triple-Check.

    • Exercise #1 – Run to the the end of the cul-de-sac and back. Throw down on the 7′ basketball hoop at the turn (optional). YHC took advantage of the low rim and paid homage to MJ and Vince Carter.
    • Exercise #2 – Merkins
    • Exercise #3 – Squats

    COP #2 – Slow moseyed to the bottom of a hill for some 11’s.

    • Exercise #1 – Carolina Dry Docks
    • Exercise #2 – LBC’s

    COP #3 – Slow moseyed/moseyed back to the clubhouse parking lot for a Dora.

    • (50) LBC’s
    • (100) Flutter Kicks
    • (150) Alabama Prom Dates (RIP, Alabama)

    COP #4 – Quick Ring of Fire with Merkin variations

    ANNOUNCEMENTS

    • The Chili Cookoff was a huge success! Thanks to Heist for planning it and congrats to Handshake for taking the W!
    • Thursday, NOV 28 – Thanksgiving Day Convergence
    • Saturday, NOV 30 – The Bridge. Hit up Hermey for deets.

    PRAYERS/WINS

    • YHC’s sister Jamie. Life is hitting her hard. Prayers that she stays strong!
    • The PAX agreed that we all have a LOT to be thankful for. God is good!
  • Hump-Day Sexercise

    “The story goes that in the bottom of the ninth inning with two outs, a full count and the tying run on base, Babe Ruth raised his arm and pointed to the center field bleachers. No one believed it, because no one had ever done it before. But the Babe was calling his shot.” – Scott Smalls

    Stories like these are rare and are usually reserved for Hollywood storylines. But every now and again, we get a glimpse of a man who’s willing to put it all on the line. To do what it takes to win at all costs! Opportunities like these are a gift. A gift that gives us a chance to bear witness to this type of confidence, strength and determination. As luck would have it, one of those stories unfolded yesterday as one of our own set out to challenge fate. He goes by many names, but your all know him as Heist.

    If you’re reading this and asking yourself, “Why would this write-up be about Heist if he wasn’t even there?” Lean in, Friend. And I’ll tell you a tale.

    ‘Twas a gloomy Tuesday afternoon. Rain had made its way through the area and clouds had done their best to cover up any sky that wanted to help brighten the day. Daylight savings time had made its presence know which presented an even sleepier feel than folks had grown used to. It’s safe to say that pulling any romance out of the gray and stagnant air seemed impossible. Yet, among us, there was one man that refused to let Mother Nature set the tone. One man that challenged Tuesday’s plan for mediocrity. One man…that would dare to step up to the plate with the chips stacked against him…and call his shot!

    He let a few PAX members know that he wouldn’t be in attendance for Wednesday’s workout at the Green Mile. He’s a staple there so you may be asking yourself…

    “Was he sick?” No, Sir.

    “Was he out of town?” Negative.

    “Did he have plans that he had already committed to?” That’s not it.

    With wine bottles in his holsters, the man stared down the gloomy Tuesday monster and let YHC (and some other PAX members) know that against all odds, he was planning to have a romantic evening with his M that would go well into the night. Let’s gooooo!!!!! Best excuse in the book! Here’s to you, Heist.

    WARMAMARA – Made a bunch of middle-school boner jokes while the PAX performed…SSH’s, Cherry Pickers, Imperial Walkers, Arm Circles and Shoulder Stretches. Finished up with some blue pill jokes.

    The THANG – Hump Day Special!

    COP #1 – Four Corners (Prostitute Style) – led by YHC

    • Corner #1 – (10) J-Lo’s. Ask Warby for a demo.
    • Corner #2 – (20) Monkey Humpers
    • Corner #3 – (30) Alabama Prom Dates
    • Corner #4 – (40) Pickle Pounders

    COP #2 – Lil’ John’s aka 369’s – led by State Farm

    • (3) Exercise followed by a sprint, (6) exercises followed by a sprint, (9) exercices followed by a sprint.
      • Round 1 – Overhead Press
      • Round 2 – Blockee’s
      • Round 3 – Incline Merkins

    COP #3 – Parking Lot Speed Dating – Partnered up for (3) rounds – led by State Farm

    • Resistance band runs
    • Booyah Merkins/Double-Pump Squats
    • American Hammers

    ANNOUNCEMENTS

    • Friday, 11/22 – Gladiator-themed beatdown at Satan’s Hill led by Maximus Decimus “Wildcat” Meridius
    • Sunday, 11/14 – Chili Cookoff at the the Rountry Clubhouse from 3-6
    • Saturday, 11/30 – The Bridge. Hit up Hermey for deets

    PRAYERS

    • None brought to the table but the PAX was very thankful to spend some time together this morning and have the chance to just be a bunch of grown-boys.

    “Remember, Kid, there’s heroes and there’s legends. Heroes get remembered, but legends never die. Follow your heart, Kid, and you’ll never go wrong.”

  • It’s just a game…it’s just a game…

    10 HIM’s took to the field this morning at Timberwolf for some Ultimate Frisbee! YHC brought out the painters lights, extension sords and pinnies.

    WARMARAMA

    Moseyed down to the illuminated field which brought back high-school highlight reel moments for some of the PAX members. Trudged through the morning fog for some stretches on the field. Counted off for teams and got after it!

    Team #1 – Warby, Dumar, Crabgrass, Fandango, Rush Hour

    Team #2 – Rudy, Cookie, Hermey, McGruff, McRib

    RESULTS – Team #1 won…YHC is butthurt so we’ll just leave it at that.

    ANNOUNCEMENTS

    • Daddy Daughter Dance: Saturday, 11/2 from 7-9p at WEAG
    • VQ Week start 11/4 at The Alamo!

    PRAYERS

    • Dumar’s dad’s recovery
    • Safety in schools
    • Election week
  • Thoughts on Richmond Public Schools?

    11 grown-boys showed up to The Green Mile this morning. Hopefully the neighbors weren’t too upset after our workout because here’s what went down…

    WARMARAMA

    Moseyed down to the basketball court (about 1/4 regulation size) for some stretching. Warmed up and got into it!

    COP #1 – 4 Corners (prostitute style)

    • Corner #1 – (1) Merkins
    • Corner #2 – (20) Squats
    • Corner #3 – (30) WW2’s
    • Corner #4 – (40) CDD’s

    COP #2 – KNOCKOUT!

    • When OUT – Run to the fire hydrant (~50 yards away) and back. Join the PAX on the side of the court to perform called exercises until the round completed.
    • Things YHC learned: Stud Finder is a stud! Dr. Schools doe NOT work in the shoe business. According to Hermey, I need a root canal.

    ANNOUNCEMENTS

    • Thursday, 10/31 at Timberwolf – Costumes (optional) and Ultimate Frisbee under some lights!
    • Friday, 11/2 at WEAG – Daddy Daughter Dance from 7-9
    • Starting on Monday, 11/2 – VQ Week!!

    PRAYERS

    • Continued prayers for Dumar’s dad’s recovery/surgeries
    • Rudy’s sister
  • Loose Glutes

    13 grown-boys showed up to Satan’s Hill this morning and got after it on this Feel Good Friday. With the smell of donuts in the air, here’s what went down.

    WARMARAMA – Moseyed down to the bottom of the hill and back. Back to the parking lot for some stretching…SSH’s, DMH, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back down to the bottom of the hill for what was originally advertised as a Build-A-Beast but is now being rebranded as “Jake’s (not Jacob’s) Latter.”

    COP #1: Jake’s Latter – Start at the bottom of Satan’s Hill and finish all the way at the top.

    Round 1

    • Run to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks), run to Marker #2 (5 2x Flutter Kicks), run back to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks), run to Marker #2 (5 2x Flutter Kicks), run to Marker #3 (5 2x Flutter Kicks), run back to Marker #2 (5 2x Flutter Kicks), run back to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.

    Round 2

    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats), run to Marker #2 (5 2x Flutter Kicks, 5 Squats), run back to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats), run to Marker #2 (5 2x Flutter Kicks, 5 Squats), run to Marker #3 (5 2x Flutter Kicks, 5 Squats), run back to Marker #2 (5 2x Flutter Kicks, 5 Squats), run back to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.

    Round 3

    • NO ROUND 3! YHC decided to bag this round so the PAX moseyed back to the starting point.

    COP #2

    Triple Check: Runner to the bridge and back, Coupon Curls and Jerkins.

    COP #3

    Broga: Led by Mudslide

    ANNOUNCEMENTS

    • VQ Week coming up! Starts on 11/4
    • Chili Cool Off – Sunday, 11/24 at the Rountrey Clubhouse from 3-6
    • Daddy Daughter Dance – Saturday, 11/2 at WEAG from 7-9
    • Ultimate on 10/31 at Timberwolf!

    PRAYERS/WINS

    • PRAYER – Futon’s friend Susan’s father.
  • The Horseshoe

    9 grown-boys started off their week by running around a parking lot this morning at The Alamo. Here’s what went down…

    WARMARAMA – Moseyed to the one end of the horseshoe shaped parking lot for some stretching. SSH’s, DMH, Ukrainian soldiers, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s WIfe. Moseyed back to the starting area.

    COP #1

    • Ran from one end of the horseshoe to the other, performed (10) Merkins and ran back.
    • Ran from one end of the horseshoe to the other, performed (9) Squats and ran back.
    • Ran from one end of the horseshoe to the other, performed (8) Lt. Dans and ran back.
      • Ring of Fire (Abs) so the PAX could catch a breath.

    COP #2

    • Ran from one end of the horseshoe to the other, performed (7) Navy Seal Merkins and ran back.
    • Ran from one end of the horseshoe to the other, performed (6) SSH’s and ran back.
    • Ran from one end of the horseshoe to the other, performed (5) Mike Tyson Merkins and ran back.
    • Ran from one end of the horseshoe to the other, performed (4) CH Squats and ran back.
      • Ring of Fire (Legs) so the PAX could catch a breath.

    COP #3

    • Ran from one end of the horseshoe to the other, performed (10) CDD’s and ran back.
    • Ran from one end of the horseshoe to the other, performed (10) CDD’s and ran back.
    • Ran from one end of the horseshoe to the other, performed (10) CDD’s and ran back.
      • Ring of Fire (Merkins) so the PAX could catch a breath.

    Names & Numbers

    ANNOUNCEMENTS

    • Thursday, 10/24 – State Farm’s Farewell Q at Timberwolf. Come get some!
    • Friday, 10/25 – Rudy’s (early) Birthday Q – Donuts will be provided for the PAX and to take home.
    • Saturday, 11/2 – Daddy daughter Dance. RSVP through invite on Slack! Hit me up for deets.

    PRAYERS

    • Dumar’s family friends (and their children) facing some challenges.

  • Who’s Johnny Utah?

    11 grown-boys started their Columbus Day off at The Alamo! YHC was pumped to mix in some exercises to throw shade at that football team from Columbus but Nancy Lopez wasn’t in attendance so it wouldn’t have been as fun. Carry on!

    WARMARAMA – Moseyed over to the other side of the horseshoe for some stretching. Gave the “push yourself, don’t hurt yourself” disclaimer and got into it. SSH’s, DMH, Imp Walkers, Ukrainian Soldiers, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed through the tunnel to the far side of the road.

    COP #1: Happy Indigenous Peoples’ Day! Indigenous Run for about 1/2 mile to the playground.

    COP #2: (2) members of the PAX completed pullups on the monkey bars while the rest of the PAX performed a called exercise.

    • Round 1: (5) Pullups/Arm Circles
    • Round 2: (5) Pullups/Plank
    • Round 3: (5) Pullups/Squats

    COP #3: Indigenous Run 1/2 mile back to The Clubhouse.

    COP #4: “Bank” Circuit. The PAX circled up to contribute reps towards the goal of QTY (1,492) as that’s when Columbus sailed the ocean blue. Happy Columbus Day! (2) PAX members at a time took a mosey to stay fresh while reps were performed.

    • Round 1: (1,492) Merkins
    • Round 2: (1,492) LBC’s
    • Round 3: (1,492) Squats

    COP #5: Ring of fire. Plank and called exercises.

    ANNOUNCEMENTS

    • Daddy Daughter Dance! Saturday, 11/2 from 7-9

    PRAYERS/WINS

    • WIN – Rudy, Warby and Cookie have signed up to be WATCH D.O.G.S at Old Hundred Elementary School. Excited/honored to have the chance to bring some of that F3 “Male Community Leadership” to the school.