Author: Rudy

  • Thursday Morning Lights!

    11 grown-boys made their way to Timberwolf this morning. 8 of the PAX members played some off-season Ultimate while the other 3 PAX members opted for a standard beatdown to save those knees! YHC can speak to Ultimate. Here’s what went down…

    WARMARAMA – Moseyed down to the football field to find an illuminated arena thanks to painter lights, extension cords and a 4:30am alarm clock for YHC. Let’s gooooo!!! Grabbed some grass and stretched out. SSH’s, DMH, Leg Stretches, Arm Circles, Shoulder Stretches, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split into (2) teams of (4) and passed out the pinnies. Team “No Pinnies” put it on Team “Pinnies” and it got ugly. After gaining a 7-1 lead, Knock Knock and Cookie swapped teams. A little offense for defense trade! This transaction proved to level the playing field but Team “No Pinnies” still prevailed ~ 7-6.

    Team “Pinnies” – Warby, Fandango, Tzatziki, Cookie

    Team “No Pinnies” – Rudy, Knock Knock, Crabgrass, McGruff

    BREAKDOWN

    McGruff – George Pickens: “Open F’n Always” hahah

    Cookie – Patrick Surtain II: Lockdown Defender. Go Broncos!

    Crabgrass – Brock Bowers: Owns the middle of the field. Chiefs suck!

    Tzatziki – Mike Evans: Consistent as they come.

    Knock Knock – Malik Nabers: Youthful and skilled!

    Rudy – Amon-Ra St. Brown: Scrappy and productive.

    Fandango – DK Metcalf: Vocal leader with excellent instincts.

    Warby – Deebo Samuel: Always in the action!

    ANNOUNCEMENTS

    • Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.

    PRAYERS/WINS

    • PRAYER – Safety in schools
    • PRAYER – Safety for those in FL

    Had a BLAST playing some Ultimate in the dark and am looking forward to the next chapter of Thursday Night Lights!

  • Weinke?

    10 grown-boys made their way out to The Green Mile this morning but were met with The “Toughest Mile!”

    Warm Up – Moseyed over to the busloop to warm up and stretch out…SSH, DMH, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – The “toughest mile.” Moseyed to the other end of the bus loop to take our position at the cones which were set up ~73 yards apart. The objective was to perform the 1st exercise (1) time…perform the 2nd exercise (2) times and revisit the 1st exercise (1) time all the way up to (12).

    1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, 6/5/4/3/2/1, 7/6/5/4/3/2/1, 8/7/6/5/4/3/2/1, 9/8/7/6/5/4/3/2/1, 10/9/8/7/6/5/4/3/2/1, 11/10/9/8/7/6/5/4/3/2/1, 12/11/10/9/8/7/6/5/4/3/2/1

    • 1st Exercise – Run to the cones (~73 yards away) and back. (73 yards x 24 = ~ 1 Mile)
    • 2nd Exercise – (2) Burpees
    • 3rd Exercise – (3) Lt. Dan’s
    • 4th Exercise – (4) Merkins
    • 5th Exercise – (5) Carolina Dry Docks
    • 6th Exercise – (6) Bobbly Hurley’s
    • 7th Exercise – (7) Joe Louis’
    • 8th Exercise – (8) Jim Braddock’s
    • 9th Exercise – (9) Crab Cakes
    • 10th Exercise – (10) Happy Jacks
    • 11th Exercise – (11) Steve Earle’s
    • 12th Exercise – (12) Up Downs on YHC’s count

    Moseyed back for a quick Ring of Fire. (Abs)

    ANNOUNCEMENTS

    • Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.

    PRAYERS/WINS

    • PRAYER – Section 8’s family
    • PRAYER – Success/Health for the triathlon participants this weekend
    • PRAYER – Safety in schools
    • PRAYER – Port strikes
    • PRAYER – Families in the Mid-Atlantic are w/ floods
    • WIN – 1 month anniversary at The Green Mile! Let’s gooo!
    • WIN – F3 supporting PAX members through ups and downs

    Stay strong!

  • Liv.

    15 grown boys got after it this morning with @Yeehaw, his daughter Liv and the entire Schroepfer family in mind. With most of the PAX in “Love for Liv” yellow, here’s what went down…

    WARMARAMA – Quick mosey to the bottom of Satan’s Hill and back. Circled up and asked that @Swoop fill us in on how Liv is doing after her challenging week. Fired the boys up! YHC then gave the F3 mission and got into it…SSH’s, DMH, Imperial Walkers, Ukrainian Soldiers, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – SHOW LOVE FOR LIV!

    COP 1: L-I-V Triple Check

    • L – Lunges
    • I – Imperial Walkers
    • V – Very long run up Satan’s Hill and back

    COP 2: L-I-V Coupon Circuit

    • Each PAX member grabbed a coupon (or rock) to perform alphabet-style lifts. Imagine doing the “YMCA” but with cinderblocks and spelling out “LIV.” (2) sets.
    • L – Lift up, back down to chest, push outward, back to chest. Formed an “L” QTY (10)
    • I – Lift up, back down, back up. Formed an “I” QTY (10)
    • V – Lift up & to the right, back to chest, lift up & to the left, back to chest. Formed a “V” QTY (10)

    COP 3: L-I-V Competition

    • Circled up. Similar to HORSE or PIG, each PAX member had a chance to call out an exercise for the PAX to try to duplicate. Failure = a letter and a run up Satan’s Hill and back.
    • PAX planked. Rotating clockwise, each PAX member called out a variation of a Merkin. QTY (10). If knees hit, take a letter and a hike!
    • PAX sat in the people’s chair. Rotating counter-clockwise, each PAX member called out a variation of a Squat. QTY (10). If legs straightened, take your letter and see ya!

    COP 4: L-I-V Jerkins

    • LIV in roman numerals = 54
    • (5) round of QTY (4) Jerkins in cadence.

    ANNOUNCEMENTS

    • Tuesday rucks – Hit up @Meatball
    • Saturday, 9/28 – DTH’s 6-year workout

    PARYERS/WINS

    • WIN – Dumar’s father is doing well after his surgery.
    • WIN – Wildcat’s health
    • WIN – Liv’s health
    • PRAYER – Safety for those in the SE during hurricane
    • PRAYER – Safety for our kids in school

    Thank y’all so much for the opportunity lead. Stay strong!

  • The Sport of Kings!

    9 grown-boys kicked the NFL season off by playing a little football of their own!

    WARMARAMA – Moseyed over to the parking lot for a quick stretch. SSH’s, DMH, CP’s, AC’s, Shoulder stretches, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP 1: Strolled over to the bus loop to run/bernie/carioca up and down a few bus lines. Stopped half way through and broke into (2) teams. Team #1 and Team #2 were each assigned a bus lane to throw the footballs around.

    • OBJECTIVE: Spread ~25 yards apart and throw the ball to a teammate. If caught, team completed (1) Burpee and took (1) step back. If dropped, that butter-fingered PAX member stepped to the side and planked for the 6.
    • RESULT: Team #1 followed directions and took (1) step back after each completion. Team #2 claimed to have done the same but somehow only extended the distance between them by ~5 yards at the end. The call on the field was a Team #2 win. After further review, there is no conclusive evidence to overturn the call so the ruling on the field stands. WINNER: Team #2

    COP 2: Moseyed to the tennis courts for some agility drills and a modified “Oklahoma” drill.

    • AGILITY – Each team took to one side of a tennis court and faced each other. One PAX member from each team stepped up and stood at the middle of the court and waited for the call. On go, the runners touched a total of (4) lines on the court and sprinted to the finish. YHC was the only one left standing from Team #1 after Round 1 so the battle was declared a TKO. WINNER: Team #2
    • OKLAHOMA – YHC’s favorite football drill of all time! YHC stood at one end of the tennis court with both arms out. On the other end of the court, each team sent a representative to the line to lay on the ground and face up. On go, the PAX members rolled over/stood up/sprinted to YHC to slap the hand first. This is where Team #1 shined! WINNER: Team #1

    COP 3: The original plan was to play on the football field but it was way too dark so the PAX called a quick audible and moseyed back over to the bus loop for some football! Fandango won the tryout for all-time QB and did not disappoint!

    • Each team started from a light pole and was given (4) plays to make it to the next light pole for a first down. Once the team crossed that light pole, they had (4) plays to score.
    • OBSERVATION: Slow starts by both offenses, Crabgrass can run the seam route like a BOSS, Team #1 implemented the zone-defense to perfection, it’s hard to locate the football in a dimly-lit parking lot, Fandango has a CANNON.
    • Due to time, the game resulted in a TIE so the WINNER of today was Team #2.

    ANNOUNCEMENTS

    • 9/20-9/21 – F3 Convergence at Dogpile! Let’s hit 100 PAX members!

    PRAYERS/WINS

    • PRAYER – For the city of Winder, GA. Prayers for strength to battle the fear/anxiety.

    As always, I had a blast leading this morning! Big game tonight, Fandango and McGruff!

  • Why is it called that? They SUCK!

    24 grown-boys put in some WORK at The Green Mile!

    WARMARAMA – Moseyed down to the back of the school and circled up. Gave the F3 Mission and got into it…SSH, Dead Man Hang, Cherry Picker’s, Imperial Walkers, Copperhead Squats, LBC’s, Rosco’s Mom, Merkin’s, Wilson’s Wife, Fudd’s Wife and Carolina Dry Docks.

    COP 1: Moseyed on over to the open field by the baseball diamond for a super-sized 4 CORNER (prostitute style) circuit. The field wasn’t very well-lit so YHC threw some big ol’ cones out to mark the corners.

    • Cone #1 – (10) Jump Squats
    • Cone #2 – (20) Imperial Walkers
    • Cone #3 – (30) Copperhead Squats
    • Cone #4 – (40) Carolina Dry Docks

    COP 2: The PAX took their position around the perimeter of the playground. The monkey bars served as pull up bars for (2) PAX members to complete (5) reps at a time while rest of the PAX side-crawled around the perimeter with hands on the perimeter. Once the pull ups were complete, the PAX members headed to the back of the line and the next (2) popped up from the front for their turn on the monkey bars.

    COP 3: Moseyed over the bridge/through the woods and landed in a tightly-packed section of the neighborhood.

    • The PAX ran down to an intersection (about 8-9 houses down) and performed (1) Burpee at each lightpost.
    • The PAX then turned around and Bear Crawled back performing (1) Merkin at each lightpost.

    COP 4: Moseyed back to the playground to repeat COP 2, clockwise.

    COP 5: Moseyed on back to the starting point for a quick Ring of Fire. (abs)

    NAMES and NUMBERS

    ANNOUNCEMENTS

    • 9/20-9/21 – F3 Convergence!
      • 9/20 – Happy Hour
      • 9/21 – Workout at 7:00 at Dogwood Dell followed by a lunch at Huguenot Park at 1:00
    • 5k in Amelia this weekend. Hit up Hardywood for details.
    • 9/12 – Faith-driven entrepreneurial group meeting from 7-8a at Gather. Reach out to Section 8.

    PRAYERS/WINS

    • WIN – The Green Mile is up and running!
    • WIN – McGruff’s wife is in the clear after a health scare.
    • PRAYER – Rudy’s family planning.

    Had a blast! Thank you all for the opportunity to lead.

  • Cookie, don’t scare the lady!

    6 grown-boys started their day at Timberwolf this morning and got after it!

    WARMARAMA – Moseyed to the main parking lot for some much-needed stretching. Circled up for…SSH’s, Dead Man Hang, Cherry Pickers, Shoulder Stretches, Arm Circles, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Notre Dame themed workout. Go Irish!

    COP 1: Moseyed over to two parked buses and completed “7’s” in honor of Notre Dame’s seven Heisman Trophy winners.

    • (1) Merkin, Bear Crawl from Bus #1 to Bus #2. (6) Carolina Dry Docks, mosey back to Bus #1.
    • (2) Merkins, Bear Crawl from Bus #1 to Bus #2. (5) Carolina Dry Docks, mosey back to Bus #1.
    • (3) Merkins, Bear Crawl from Bus #1 to Bus #2. (4) Carolina Dry Docks, mosey back to Bus #1.
    • (4) Merkins, Bear Crawl from Bus #1 to Bus #2. (3) Carolina Dry Docks, mosey back to Bus #1.
    • (5) Merkins, Bear Crawl from Bus #1 to Bus #2. (2) Carolina Dry Docks, mosey back to Bus #1.
    • (6) Merkins, Bear Crawl from Bus #1 to Bus #2. (1) Carolina Dry Dock.

    COP 2: Moseyed over to the bus loop to run some lines and learn about Notre Dame’s endzone layout. Each endzone has (9) diagonal lines (which add up to 18) at a 42 degree angle to represent the year 1842 which was the year the ND was founded.

    • Ran/side-shuffled/bernie’d up and down (9) bus lines 2x which came out to 18. Coincidentally, the lines were right around 42(ish) degrees to check that box.

    COP 3: Moseyed down to the soccer fields for some true 11’s to match the number of National titles that Notre Dame football has.

    • (1) Lt. Dan, run up the hill. (10) Squats, run back down the hill.
    • (2) Lt. Dan’s, run up the hill. (9) Squats, run back down the hill.
    • (3) Lt. Dan’s, run up the hill. (8) Squats, run back down the hill.
    • (4) Lt. Dan’s, run up the hill. (7) Squats, run back down the hill.
    • (5) Lt. Dan’s, run up the hill. (6) Squats, run back down the hill.
    • (6) Lt. Dan’s, run up the hill. (5) Squats, run back down the hill.
    • (7) Lt. Dan’s, run up the hill. (4) Squats, run back down the hill.
    • (8) Lt. Dan’s, run up the hill. (3) Squats, run back down the hill.
    • (9) Lt. Dan’s, run up the hill. (2) Squats, run back down the hill.
    • (10) Lt. Dan’s, run up the hill. (1) Squat, run back down the hill.

    COP 4: Moseyed over to the football field for some cardio/ab work.

    • 100yd run and performed (9) WW2’s. #9 for YHC’s favorite ND player of all time, Tom Zbikowski.
    • 100yd run and performed (31) Box Cutters. #31 for YHC’s favorite game attended at ND stadium. ND beat Michigan 31-0.
    • 100yd run and performed (7) Crunchy Frogs. #7 for ND’s preseason ranking.
    • 100yd run and performed (46) LBC’s. #46 for the +/- total point spread v Texas A&M on Saturday.
    • 100yd run and performed (3) Burpees. #3 for the ND+3 spread v Texas A&M on Saturday.

    COP 5: Moseyed back to the starting point for (2) rounds of Ring of Fire Merkin-style and called it a day.

    ANNOUNCEMENTS

    • Contact Meatball for details on the River Float coming up.
    • Labor Day Convergence at Nuckols Farm Elementary (7 am). See slack
    • F3 10-year convergence at Dogpile 9/21 (7 am). See slack
    • Daddy-Daughter Dance coming up in November! Contact Meatball, Big Rig or Rudy.

    PRAYERS/WINS

    • PRAYER – McGruff’s wife battling some unknowns with her health.
    • PRAYER – Dumar’s father is having nose surgery soon.
    • PRAYER – Catniss, hope to see you out there soon!

    GO IRISH!

  • The BEASTie Boys

    Rain, sleet, snow or tornado warning…NO DAYS OFF! 6 grown boys got after it this morning and braved the storm at Satan’s Hill!

    WARMARAMA – Moseyed to the bottom of the hill and back. Skipped over the F3 mission this morning as the PAX was full of grizzled F3 vets. Jumped into it with…SSH’s, Dead Man Hang, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – YHC was torn between implementing a traditional Build a Beast or another variation of it. After a quick brainstorm with the PAX, we decided to mix it up!

    COP #1 – Build a Beast(ish). Started at the bottom of the hill and stopped at six different spots on the way to the top. Repeated the exercises on the way back down. Initially called for (6) rounds but YHC audibled to (5) to mix in some other work. Used S.H.R.I.M.P as an acronym to help explain…

    • Cone #1 (S) – (6) Squats
    • Cone #2 (H) – (6) Heels to Heaven
    • Cone #3 (R) – (6) Reverse Lunges
    • Cone #4 (I) – (6) Imperial Walkers
    • Cone #5 (M) – (6) Merkins
    • Cone #6 (P) – (6) Plank Jacks

    COP #2 – Triple Check

    • PAX Member #1 – Pacer, ran around the gazebo and back.
    • PAX Member #2 – Curls with a coupon
    • PAX Member #3 – Jerkins

    ANNOUNCEMENTS:

    • Saturday, August 10th – Decathlon/Basketball at Goyne Park
    • Saturday, August 17th – Pickleball Tournament at Forest Hill Park
    • Friday, September 20th-Satuday, September 21st – 10 Year Convergence

    PRAYERS/WINS

    • PRAYER – Rosie’s father in law is in the hospital.
    • PRAYER – Safe travels for Rudy this weekend.
    • WIN – We’re up to $50k for Team Brightside! Let’s go!
    • WIN – Everyone is safe after the tornado scare last night in Midlothian.

    Have a great weekend, Boys. Be the best version of YOU today!

  • Moist.

    13 grown boys went out and played in the rain today.

    WARMARAMA – Moseyed to the bus loop. Circled up, gave the F3 Mission and got into it…SSH’s, Dead Man Hang, Imperial Walkers, Ukrainian Soldiers, Helicopter, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – The PAX split into three teams but were also asked to keep track of their individual scores as well. YHC and Futon had big plans for this Olympics-style workout but we were quickly humbled by the time limit, rain and math that was required. Here’s what the PAX was able to squeeze in…

    COP #1 – 60-second challenges: As many reps as possible in 60 seconds. 1 rep = 1 point

    • Merkins for 60 seconds
    • Jump Squats for 60 seconds
    • WW2’s for 60 seconds
    • Burpees for 60 seconds

    COP #2 – Basketball: Each team took a hoop and each PAX member got (5) free throws attempts and (5) three point attempts. 1 bucket = 1 point

    • Baseline Bear Crawls at the end.

    COP #3 – Wiffle Ball: Each team had a chance to play HR Derby while the other (2) teams ran laps around the tennis courts. (5) swings/PAX member. 1 HR = 10 points

    INDIVIDUAL RESULTS:

    • GOLD: E.F. Hutton (213 points)
    • SILVER: NTB (212 points)
    • BRONZE: Rudy (207 points)

    TEAM RESULTS:

    • GOLD: Team #1 – Warby, NTB, McGruff, E.F. Hutton (188 team average) 
    • SILVER: Team #2 – Rudy, Futon, Swoop, B.O.B, Nancy Lopez (186.4 team average)
    • BRONZE: Team #3 – Crabgrass, Hermey, Heist, Orange Crush (176.3 team average)

    ANNOUNCEMENTS:

    • NEW AO ALERT! Wednesday, August 28th at Magnolia Green. Hit up Heist for details.

    PRAYERS/WINS

    • WIN – Futon’s mother-in-law received new treatment and is bouncing back!
    • PRAYER – McGruff’s father-in-law is in the hospital.

    Today was my 100th F3 workout, Boys! I’m so thankful to be a part of this group of men and am always honored to have the chance to lead the PAX.

    P.S. – NTB is lucky that basketball was only worth one point out there because YHC was GETTING BUCKETS!

  • Itty Bitty Biceps

    15 grown boys got their week started off at The Alamo!

    WARMARAMA – Moseyed to the other side of the horseshoe. Circled up, gave the F3 Mission and got into it…SSH’s, Dead Man Hang, Arm Circles, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Moseyed across the street, down the hill, through the tunnel and popped out the other side. On the way to the first site, we jazzed up the jog by rotating 90 degrees at every tree along the way. This created a mix of running, side-shuffling and bernie-ing.

    COP 1: The PAX took their position around the perimeter of the newly-discovered playground. The monkey bars served as pull up bars for 2 PAX members at a time while rest of the PAX side-crawled around the perimeter with hands on the curb. Once the pull ups were complete, the PAX member would head to the back of the line and the next 2 popped up from the front for their turn on the monkey bars.

    • Round 1: (5) Pull Ups while PAX moved counter-clockwise around the perimeter.
    • Round 2: (5) Pull Ups while PAX moved clockwise around the perimeter.
    • Round 3: (5) Pull Ups while PAX executed incline/decline Merkins.

    COP 2: After a quick mosey, YHC called for a BLIMP on the way back to the clubhouse.

    • B: (5) Berpies
    • L: (10) Lunges, Double-Count
    • I: (15) Imperial Walkers, Double-Count
    • M: (20) Merkins
    • P: (25) Plank Jacks

    COP 3: Ring of Fire!

    • Round 1: PAX hugged a tree while (10) various SQUAT exercises were completed.
    • Round 2: PAX completed various AB exercises.
    • Round 3: PAX completed various MERKIN’s.

    Slow mosey back for numbers, names, announcements and prayers/wins.

    ANNOUNCEMENTS

    • Ultimate Frisbee Tournament – Tuesday, August 6th at No Toll. Sign up on Slack!
    • NEW AO ALERT!! – Wednesday, August 28 at Magnolia Green. Show up and show out!

    PRAYERS/WINS

    • WIN – Blacktop’s two sons were baptized yesterday! Let’s goooo!!!!
    • PRAYER – YHC’s family planning.

    Thanks for letting me lead, Boys! I’m so thankful to be a part of this group of men. Stay strong!

  • Philly Special

    What was that play that the Eagles called that caught New England by surprise and secured the W? The Philly Special!

    YHC strolled in this morning with the ominous Ghost Flag in hand. Swoop definitely had a great Q up his sleeve but YHC fooled the PAX and did what had to be done to secure the W. Here’s how it went down…

    Warmarama – Moseyed into the woods for a quick lap around the gazebo. Circled up, explained the rules of the Ghost Flag, gave the F3 mission and got into it…SSH’s, Cheery Pickers, Dead Man Hang, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – YHC didn’t want Swoop down in the dumps so with much respect to the city of Brotherly Love, the PAX flexed that love by partnering up for duration of the workout. A few nods were also given to Swoop’s beloved Philadelphia Eagles. Go Broncos!

    DORA

    • Runner to the top of Satan’s Hill
    • 100 Jerkins
    • 200 Coupon Curls
    • 300 Arm Circles

    Moseyed through the woods to cul-de-sac #1

    • (20) Booyah Merkins with partner for one of the greatest Safeties to ever do it…#20 Brian Dawkins

    Moseyed up the hill to cul-de-sac #2

    • (22) Booyah WW2’s with partner for one the most appropriately numbered players of all time…Duce Staley who wore jersey number…you guessed it, duce duce!
    • (20) Booyah Merkins with partner

    Moseyed over to cul-de-sac #3

    • (60) Wheelbarrow-style Merkins with partner (30/each) for Eagles legend Chuck Bednarik.
    • (22) Booyah WW2’s with partner
    • (20) Booyah Merkins with partner

    Moseyed over to cul-de-sac #4

    • (92) Partner-assisted Heels to heaven for HOF Reggie White (was supposed to be 46/each but we ran short on time so 23/each)
    • (22) Booyah WW2’s with partner
    • (20) Booyah Merkins with partner

    Back to the Ghost Flag for names/numbers and prayer.

    Announcements –

    • Ultimate Frisbee Tournament on Tuesday, August 6th at No-Toll. SIGN UP on Slack!
    • WIN – Futon brought his buddy out and he has been named Munchkin!