Author: Warby

  • We Celebrate Futon No More

    What else to do when there is thunder and lightning at 5am? Oh yeah, walk a metal Ghost Flag to The Alamo. What a morning, what a morning. The PAX rolled in to discover the Ghost Flag and YHCs 400th post. Sorry Futon, no July celebrations for you.

    Why not stick with a 400 themed beatdown.

    Light job and back for the warm-a-rama. SSH, cherry pickers, flutter kicks, Imperial squat walkers. Lets go!!

    400 meter run.

    PAX accumulation of 400 reps. Sound off in 10s.

    Merkins, run 400 meters

    Coupon curls, run 400 meters with said coupon

    WW2, run 400 meters

    Coupon squats, NO SH*TTY reps, run 400 meters with said coupon

    Heels to Heaven, run 400 meters

    Plank jacks with a 30 second hold after each 100 count. Hold for last 30 seconds.

    TIME!

    Numbers, names, announcements, COT

    Always an honor to lead you gents!! Thank you for being there for my 400th! Time to hit 500.

  • Ascending / Descending Kind of Day

    With a lie of stretching and walking, 10 of SOJs finest dominated Satan’s Hill this morning…. the rest can “find out” on BB.

    Short mosey and back to the parking lot for the Warmarama. SSH, Don Quixote, Jazzercise, merkin to plank to mountain climbers, windshield wipers, Alabama Prom Dates, a mom stretch, LBC.

    Starting at the parking lot:

    50 jump squats, 10 merkins, 5 burpees, run to the top of Satan’s Hill.

    40 jump squats, 20 merkins, 10 burpees, run to the parking lot.

    30 jump squats, 30 merkins, 15 switched to WW2 , run to the top of Satan’s Hill.

    20 jump squats, 40 merkins, 20 WW2 , run to the parking lot.

    10 jump squats, 50 merkins, 25 WW2 , run to the top of Satan’s Hill.

    Slow mosey to the bottom stop sign and a walk to the parking lot.

    Partner up for a DORA. 100 plank jacks, 200 double count flutters, 300 LBCs.

    Just a sliver of time for half Ring o Mary PAX choice. TIME.

    Numbers, Names, PR, COT

    Always an honor to lead you gents!

    Thank you for the coffee EL Heisto

  • Sweating out the Weekend

    15 of F3s finest rolled into The Alamo to get their week kicked off right. YHC was ready to sweat out bad weekend decisions.

    0530 and LFG. Short little mosey go get the heart rate up. Warmarama of Modifiers / Mankillers starting at 10, jazzercise, highknees, merkins into plank into mountain climbers into shoulder taps.

    COP 1: Run down and through the tunnel for 11s. Jump squats and run up the stairs to the street for merkins

    COP 2: Jog back to the tennis courts for four corners. Just stack at each corner 10 Carolina Dry Docks, 20 fence smokers, 30 merkins, 40 SSH. Feeling like caged animals, bearcrawls were the mode of transportation to each corner.

    COP 3: Triple check. Timer up the hill to the far pole, others performed jump squats and raise the roofs.

    Just enough time to get back to the flag for a plank and name the PAX member to your left. Only 5 penalty merkins. Nice work PAX!!

    Just a few rounds of ring of Mary abs 10 reps.

    Numbers, Names, PR, COT

    Great news for Hermeys son and his scans. PR for Trespass searching for a new job.

    Pain is only weakness leaving your body

    Always an honor to lead you gents!

  • Alamo, Alamo, Alamo

    50 cent isn’t the only one rollin 20 deep in da club. The PAX brought that this fine Monday morning to celebrate 3 years of the Alamo.

    5:30 and we were off for a warm up mosey through the tunnel and back to the flag. Ghost flag was threatened when SSH were not the first on the list. DMH, Cherry pickers, SSH, merkins, a few wife stretches, flutter kicks, jazzercise and 3 burpees.

    The PAX needed to get to COP location. We got there by an indigenous person bear crawl, forward, to the window, forward, to the wall. Followed by burpee broad jumps to cap it off.

    COP #1 Cookie took the reins for 11s. 1.5 squats at the bottom of the hill, lunge to the top for burpees. Broad jumps down the hill.

    COP #2 Warby took over for 4 corners, partial lady of the night style…. Corner 1: 10 Walkout merkins. Corner 2: 20 double count windshield wipers. Corner 3: 30 double count flutters. YHC looked at the clock and we reversed the above and ended with 40 shoulder taps.

    A few minutes on the clock, circled up for planks. While holding the plank, name the PAX member to your left. we had 3 penalties which resulted in 5 merkins each. We also got through a few AB ring of fire until time.

    Numbers, names, PR, COT

    This was also Cookie and my 3 years with F3. Wouldn’t be where we are today without this group!

    Always an honor to lead you gents!

  • Cindies, Stones, Sandbags, Oh My!

    9 winter warriors descended on Satans Hill this morning for a little flex on their Friday.

    Short little jog tot he stop sign and back to the parking lot for the F3 Mission Statement, Core Values, SSH, Don Quixote, hand release merkins, and flutters.

    With the 5 Cindies (extra weighted due to frozen mud) that SH had to offer, additional coupons and a sandbag were the weapons of choice.

    COP went as follows. Run up SH, around the block to the cul-de-sac, walk down the icy trail back to the parking lot. 4 min of burpees. Repeat the run, 4 min of overhead coupon presses. Repeat the run, 4 min of curls. Repeat the run, 4 min of coupon squats. time called.

    Have a great and safe Frozen Triangle for those making it!

    PR for Dumars friend battling cancer and Futons co workers son for his heart ailment.

    Always an honor to lead you gents!!

  • 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.