Author: Warby

  • Not For the Faint of Heart

    Maybe it was the night before text to bring gloves that held the numbers low today. I assume the fartsackers knew what that meant. You guessed it. THE HARDEST MILE.

    0530 alarmed and the 5 HIMs took off at the starting line.

    Lap1: Bear Crawls. PAX was a little worried with Wildcat out front, but we let him have his space.

    Lap2: Lunges

    Lap3: Broad jump burpees

    Lap4: Run

    With a low amount of modification, we had 5 min to spare. Lets destroy the abs. LBCs at different speeds and a long hold to end. Flutter kicks at different speeds with a hold at the end. Windshield wipers.

    Great work all around gents!!! All safe for another 6 months.

    Numbers, names, Announcements, PR, COT.

    Chili cook off 11/23 at The Alamo Clubhouse

    12/6 Daddy Daughter Dance see slack

    Always a honor to lead you gents.

  • Bayou Beatdown

    Twas the night before Timberwolf and the Q sheet was open. Perfect time to introduce a few new COPs. Last week I was in Palm Springs for work with Squints, a EH from a few years ago. Being from Louisiana he took the Q last week to show an SOJ HIM just how they beatdown it in the Bayou. Was nothing short of a smoke show. So why not bring that to the 8 SOJ beasts this morning.

    Started out with a short run with a mix in of high knees, butt kickers, and a Bernie to the hill. A bit of a warmarama with Jazzercise, a few mom and wife stretches and merkins. Lets Go!

    COP 1: 11’s. Walk out merkins, run up the hill for jump squats at the top and bear crawl back down. From there, the PAX performed parking lot tracers to the next area.

    COP 2: Route 66. In light pole alley, the we preformed Mayhem Merkins (LA PAX trying to get this into Exicon). Shoulder taps, hip taps, merkin. Each light pole we added 1 rep to 11, making it 66 total

    COP 3: Jack Ass Webb. A series of donkey kicks into squatting raise the roofs. 2-4, 4-8, up to 10-20.

    COP 3 2/3: With a bit of time left, we performed a Dora. 50 burpees, 100 WW2, 300 LBCs ( which we did not get too) Finished with the 100 WW2. Time called.

    Numbers, Names, PR, Announcements, COT. Prayers for Hermeys M a fast recovery.

    Always an honor to lead you gents!

  • Apparently the Internet is a Liar

    8 of SOJs finest came out with a kettlebell in hand ready for a smoke show. According to the internet, 3 moves will give you a full body work out. YHC decided to put this to a test.

    Quick mosey around the parking lot to get the blood warmed up. Back for some DMH, cherry pickers, Don Quixote, helicopters, arm circles, walk out merkins.

    Truth or Lie? Today was a four corner lady of the night test. Our 3 moves, at each corner, 10 burpees, 20 goblet squats, 30 KB swings. The PAX was able to make 11 out of the 14 corners until time was called. Totaling 110 burpees, 220 goblet squats, 330 KB swings.

    The surveyed PAX determined that the internet was a liar. Biceps were not flexed. But Q was happy due to the belly aching mumblechatter and apparently needs to be iced. Time to look at the Q sheet.

    Numbers, names, PR, COT

    Always a pleasure and honor to lead you gents!

  • Satan’s Mouthful

    What a fine morning upon the PAX of 10 today. Weather was perfect, beatdown was solid, but majority of the PAX needed to brush their teeth after chewing fart air up every time up the hill. You know who it was.

    Started off with a slow mosey to the stop sign and back to pick up a coupon on choice. Mission statement and core values. Cherry pickers, Don Quixote, walkdown merkins, LBC, flutterkicks.

    The THANG.

    SSH – 50 count in cadence, run to the top of hill and back

    Alabama Prom Dates – 50 count in cadence, run to the top of hill and back

    Thrusters with coupon – 50 count, run to the top of hill and back

    American Hammers – 50 double count, run to the top of hill and back

    No Surrenders – 25 count

    Skull Crushers – 25 count, run to the top of hill and back

    Heels to heaven – 50 count, run to the top of hill and back

    Imperial squat walkers – 50 count, run to the top of hill and back

    Lunge – 50 count, run to the top of hill and back. Time called.

    Numbers, names, PR, COT.

    Always a pleasure and an HONOR to lead you gents!

  • It’s Not The Old Ninety Nine

    6 non fart sacking beasts made their way to The Old Hundred for a proper beatdown this morning. With an assortment of kettlebells from CSAUP, the PAX quickly identified their own.
    After a longer than anticipated run, we circled up to kick things off.
    Modifiers 

    DMH, Ukrainian soldiers, Walk out merkins Flutter kicks, hello dolly, LBC to get the blood moving.
    The Thang.
    Count was a collective to 100 of the following.
    Squat thrust,Squat curls, Devil halo, Single leg dead lift, WW3, windshield wipers, Press overhead pull, Wall sit front press and over head, Bear position pull through, Rifle carry high knee.

    After that, YHC felt bad that 50% of the PAX did not get to experience the KB portion of CSAUP, sooooooooo. Spell your F3 name. See picture.

    Once complete, Plank until time.

    Numbers, names, PR, COT.

    prayers for our healing PAX and additional prayers for Handshakes family member.

  • Time to get back to Work

    Some folks found it difficult to get out of the fartsack after the epic Crabby beatdown at yesterdays Convergence. For the 6 kettlebell monsters, no issue. After getting a glimpse into this weeks Iron PAX routine, YHC decided to give a slimmed down version of it to the group with a kettlebell in hand.

    Started off with a long, slow mosey around the parking lot. Once back, DMH, down into a few wife stretches, SSH, merkins, imperial walkers. Lets get it on!!!

    Round 1: 5 squat thruster, 3 point suicide run spaced out at 5 yards each.

    Round 2: 5 squat thruster, 25 KB presses, 3 point suicide run spaced out at 5 yards each.

    Round 3: 5 squat thruster, 25 KB presses, 25 single count lunges, 3 point suicide run spaced out at 5 yards each.

    Round 4: 5 squat thruster, 25 KB presses, 25 single count lunges, 50 sit-ups, 3 point suicide run spaced out at 5 yards each.

    Round 5: 5 squat thruster, 25 KB presses, 25 single count lunges, 50 sit-ups, 75 squats, 3 point suicide run spaced out at 5 yards each.

    Next was an Eye of the Storm: Within the 4 corners of the parking lot, 20 count of curls, 20 count of lunge twists, 20 count of lawn mowers, 20 count of kettlebell swings with 5 burpees in the center of the parking lot between each round. (FYI we found something Flyboy likes).

    Clock was ticking and we had time to do a 10 count Ring of Fire PAX choice abs. 2 min left, we took a walk around the parking lot to cool off.

    Numbers, names, PR, announcements.

    Always a pleasure to lead you gents.

  • Hidden Coupons???

    Noted. YHC did not know until minute 41 that there was a stash of cindies hidden. Oh well, this PAX of 11 did not need them in the gloom today.

    0530 and we were off on a warm up jog just to find out the field was a touch sloppy.

    F3 Mission Statement, 5 core values, cherry pickers, SSH, arm circles Don Quixote.

    To kick off the beatdown, we started with 5 Navy SEAL burpees. From there the PAX went on an almost 2.5 mile scenic tour of Harper Mills. Within that 2.5 miles, the PAX performed,

    100 LBCs

    90 single count mountain climbers

    80 SSHs, pause for a little hand walk around a cul de sac median

    70 high knees

    60 single count flutter kicks

    50 monkey humpers, pause for 5 Navy SEAL burpees

    40 merkins

    30 park bench step ups (15 each leg)

    20 WW2s

    10 no surrenders, ended with 5 Navy SEAL burpees

    Numbers, names, PR, announcements, COT

    Great work all around gents!!!! Always an honor to lead you.

  • What Kind of Cheese Was That?

    Even when misting, its always Sunny and 70. Nine F3 studs grabbed their kettlebells and found their way to The Old Hundred for an early morning beat down.

    Warmarama consisted of SSH, cherry pickers, imperial walkers, mountain climbers. Now on to the thang.

    COP1: 11s with squat thrusters and merkin pull throughs. The first 2 rounds, the PAX lunge twist to the far end of the parking lot and reverse lunge twist back. After that, just jogging the remaining rounds, keeping the KB clutched.

    COP 2: With KB in hands, Bernie from the bottom of the parking lot up the hill to the top of the school entrance. While Cookie brought the cheese slicer, Wildcat brough the cheese. THICK!!!! At the top of the hill, we did 3 sets, 10 reps of curls, bent over rows and skull crushers. Walk back down the hill to the parking lot entrance.

    COPS 3: Triple check. Timer ran with KB half length of the parking lot and back while PAX performed standing wood choppers and calf raises. With a few minutes left, the group planked until time.

    Numbers, names, Announcements, PR and COT. Big respect for Nancy and his 30lb backpack!!

    Nice work out there today gents!!! Always an honor to lead

  • There’s a tribe in Mexico…..

    Did you know there is a tribe in Mexico that runs without shoes? Did you know there is a book about it? As light broke over The Old Hundred, this was the topic of conversation as 10HIMs crushed it with Kettlebells.

    Kicked things off with a long mosey around the parking lot. As we ignored the cones, not placed by YHC, the PAX carried their KBs to the other parking lot for a change of scenery.

    The Thang- 10 Min AMRAP, 8 rep sets

    Thang 1: Bent over rows, curls, squat thrusters. 1.5 min run, 1 min “rest” Al Gore

    Thang 2: On your 6!!! V ups, double count flutter kicks, double count scissor kicks. 1.5 min run, 1 min “rest” elbow plank. Within this Thang, a dentist who will remain nameless, released some pressure that made Nancy vacate and almost spill his merlot.

    Thang 3: Welcome back to the circle Nancy. Swings, skull crushers, reverse lunge twist. Had just enough time to for one more run and back to the flag.

    Numbers, names (and some numbers), announcements, PR, COT.

    Always an honor to lead you gents!

  • Not the size of the balls, but how they are used

    Numbers were low at Timberwolf this morning, but 3 all stars showed up for a friendly game of knockout….or rather 26 games of knockout. With jr sized basketballs in hand, here’s what went down.

    Started off with a suicide run and some light stretching. Its game time! Knockout battles were fierce! We need to question how good of a lawyer Matlock is, based on his superb shooting accuracy. Flyboy continued to battle and never let his foot off the gas. After 26 rounds, 4 wins for Flyboy, 9 wins for Matlock, 13 wins for YHC.

    After a short breath catching, the next game was PIG, with exercise penalties for each letter. Matlock was victorious.

    Next was 2 rounds of a 3 point contest. 5 shots each, Matlock and YHC split in the win column.

    Lastly, was a timed event. Start at the first hoop, make a basket, run to the next hoop make a basket and so on until all 4 hoops were completed.

    Time called, numbers, names, PR, announcements, COT. Always an honor to lead you gents!