Author: Warby

  • Its a (odd) numbers game

    7 F3 studs made their way to Timberwolf for a solid morning of Ultimate Frisbee. Looking for even numbers, the PAX found themselves at odds. No problem for this crew.

    Mosey to the field and loosened up with a handful of stretches. YHC broke the ritual of SSHs first which may have confused a few. Teams were selected and we were off. 10 merkin penalties per touchdown against.

    The game was fierce as well as ear piercing as Flyboy attempted to disrupt passes with, what sounded like a helicopter impersonation or a cat caught in a helicopter???? Whatever it was it had its effects on few. Team 1: Flyboy, Rudy, Fandango, Warby Team 2: Crabgrass, Festivius, Merman Wow, this proved to be a very even battle. Team 2 was all over the field and didnt have a hard time putting a few past the goal line. YHC switched teams mid game. Still the battle was well matched.

    Time was called and headed back to the flag. Numbers, names, PR, announcements, COT.

    Please keep Fandangos son and family as DAX is going in for eye surgery today.

    Points awarded: Best offensive catch- Festivus who despite 2 defenders closing in, stood tall and took a touchdown in. Best defensive play- Fandango who broke the stereotype that white men cant jump but going up into the stratosphere to make a great interception. Gritty play- Merman was all over the field on both sides of the disc disrupting and catching. Flyboy for the bursts of energy that had the defenders guessing and on their toes, and heels, and toes, and oh wait heels.

    Great day gents!!!! Always an honor to lead.

  • Prepare for Glory!

    19 Spartans converged on the Alamo this humid morning to start their week off right. 6 gents were bamboozled into schlepping sandbags from Crabbs house to the flag, extra credit boys!! Thank you to Rudy for giving up the Q so YHC could lead his 300th post. Lets go!!

    5:30, not a second late, the PAX went for a mosey down through the tunnel and back to the flag. Mission statement, 5 core principles. SSH, Don Quixotes, Cherry pickers, LBCs, scorpion kicks.

    First battle: 6 exercises, 2 rounds 25 reps = 300. Merkins, jump squats, WW2s, heals to heaven, Crab cakes, Plank jacks.

    Second battle: Partner up at the end of the parking lot. Partner 1 picked up a sand bag or 2 cindys and walked roughly 300 yards while the partner performed 300 high knees. Instructions were to walk, but a handful of Spartans decided to run. Men among men!!! Switch and continue.

    Third battle: Partner up at the parking lot entrance. Partner 1 ran up to the top of the hill and back while other partner did SSHs. 300 count.

    Fourth battle: Circle up for a combined, you guessed it 300 Navy Seal burpees. Ended with 2 min of stretching and 2 min of plank.

    Numbers, names, announcements, PR, COT.

    Please keep Mr. Bradys daughter and Fandangos son in your prayers.

    Thank you each and every one of you who has ever pushed me to not take a lazy day, to come out and post, to push, to challenge. This group is more than just a workout group, its a brotherhood of positive momentum! Love you gents!! Thanks Crabby for assisting with the set up.

    Always an honor to lead you men.

  • Off pace, but still active

    Today’s pace was not record setting by any meaning. But 4 HIMs still strapped on the packs for a 3+ mile ruck through the hood.
    Conversations ranging from last nights poker / dart event , thank you Rudy, to how our kids stretch boundaries, and Fandango vs. gravity.
    Always a great kickoff to the weekend gents.

  • Late Night Q Sheet Grab

    Noticing the Q sheet was open at 9PM last night, YHC decided to make sure that didnt happen. 8 kettlebellers had just enough energy post Convergence to swing some bells. Tzatziki was oddly early and Hermey had the hammer down to make it on timeish. After a short mosey the PAX picked up Hermey for an extra half lap. Mission statement, 5 core values, DMH, Andy Dufrane, SSH, wife stretches, LBCs and merkins.

    After the heart was pumping the PAX picked up their bells and decided to take a walk to the back of the school.

    As the PAX was walking, Q instructed overhead carry with a march, lunges, peoples chair with front presses, overhead presses, and chest pulls.

    Once we hit the basketball courts the fort COP was a 5 exercise complex. Bent over rows, high pulls, curls, squats and overhead press. Performed sets of 5, 10, 15, 20 and 25 reps. Once that mess was complete, we continued our walk. Stopping at a nice patch of grass, the next routine was 15 half kneel wood choppers.

    Next was a walk to the adjacent parking lot to flex some abs. Alabama prom dates, V ups and flutter kicks. Counts were 10, 20 and 30 reps per set.

    With just enough time, the PAX finished up with a Dora. 100 calf raises, 200 skull crushers and 300 LBCs.

    Time was called, numbers, names, announcements, PR. Hermey took us out in COT.

    Always an honor to lead you gents.

  • Flex Friday Boys

    9 absolute BEAST converged on Satans Hill to finish up The Week of Warby. The Q went deep into the archives of a Mudslide beatdown that left a lasting impression. Quick jog and back to the parking lot for the warmarama. DMH, SSH, wife stretches, needle stretch, Don Quixote, helicopters. Mission statement, 5 core values.

    Lets Go!! The Q set up 10 stations around the parking spots. Less impressive than Mudslides, but it got the job done. Stations were: American hammers w/ coupon, Kettlebell swings, goblet squats w/ coupon, curls for girls w/ coupon, wrist rollers, skull crushers w/ a 90lb (cough cough) kettle bell from Heist, no surrenders, merkins, high pulls w/ kettlebells, kettlebell swings.

    Round 1: as the PAX picked a station, the timer ran tot the top of the Satans Hill. Rotate postions when timer returned. Cookie went into beast mode and put on a 60lb weighted vest for his run. BEAST!

    Round 2: same circuit, but instead of the run, the timer carried two 40lb sandbags through the trail and back. BEAST MODE again! Cookie vested up for his trail journey. Nancy Lopez absolute BEAST MODE!!! Weighted vest, 40 lb sand bag over the shoulders, Cindy in one hand, 40lb sand bag in the other! Such an OG Bad Ass!!!!!! The rest of the PAX wore the weighted vest as well. Q did not, since he went first and then challenged Cookie.

    Great work today gents! Thank you for supporting the Q sheet as that was a personal challenge for me!

    Numbers, names, PR, wins and COT.

    Keep Beaker and Aisle 5 in your thoughts as they are recovering.

    Big shout out to Swoop and Yee-Haw as they set off to crush the Half Iron Man this weekend!!!

    Always a pleasure to lead you men!

  • “Its not the wand, but the wizard”

    That was the quote to start the day. Derived from the the Jr sized basketballs the Q brought to play knock out this morning. Ten strong kicked off the first basketball skills or lack of skills post of 2025.

    Rudy was crowned king of the day winning 3 of 5 rounds of knock out. Dumar and Flyboy capped off electric wins as well.

    Next, we broke into teams for 2 rounds of 3 shots each from the foul line and 3 point line. team 1 took the free throw victory with penalty navy seal burpees to the loosing team. Three point challenge was dominated by team 2, penalty navy seal burpees for team 1.

    Time called. numbers, names, PR, announcements. Rudy took us out in the COT.

    Congrats to Oysters son on his graduation from JMU and fingers crossed he finds a job. Keep Aisle 5 and Beaker in your thoughts for a speedy recovery. Big shout out to Rudys M for securing a great and appreciated role with Capital One.

    Always a pleasure leading you gents!!!

  • Gr-EMOM-ile

    8 F3 stud muffins pulled into The Green Mile today to get their sweat on. Mission statement, core values, disclaimer. Wounded pigeon stretch, jazzercise, SSH, cherry pickers and a few wife stretches.

    EMOM: 10 exercises with 20 second rest in between. Jump squats, WW2, burpees, elbow plank, curb dips, windshield wipers, merkins, no surrenders, lunge, SSH with a sprint across the parking lot at the end. We were able to perform 2 rounds.

    Sadly not enough time for a third round. So the PAX performed a Dora with SSH and calf raises as the timer ran. Mosey back to the flag.

    Great mumble chatter from fasting, to the best local restaurants to bourbon theft.

    Numbers, names, PR, wins, COT. Prayers to Beaker and Aisle 5 for a quick recovery.

    Always a pleasure to lead you gents.

    Thursday Timberwolf, Knockout. Be there!!!!

  • Always Sunny and 70 with a Kettlebell

    The heavens opened up this morning to cool off 6 kettlebell studs that were not made of sugar. The Week of Warby continues. Mission statement, core values.

    The 5:30am whistle blew and we were off for a quick mosey followed by a few stretches for the hammies, DMH, SSH, Ukrainian soldiers.

    The Thang: 4 corners, non lady of the night, which seemed to be a slight relief to the PAX. But, starting at the first corner YHC instructed for a death frog to the next corner. Think of it as a small hop murder bunny with a high pull at the end. We finally got to the corner and performed 10 squat thrusters with a twist at the top (10 each side). Rifle carry to the next corner for a new move. 20 Devil Halos. KB started at the left foot, pick up to the opposite side of the head for a halo, down to the opposite foot. Death Frogs to the next corner for 30 curls. Rifle carry to the next corner for reverse lunge gun slingers 40 total, 20 each side.

    The PAX crushed it and with so much time left, we went for a second round of 4 corners. This time no Death Frogs and normal routines. Corner 1: 10 each arm bent over rows, Corner 2: 20 swings, Corner 3: 30 skull crushers, Corner 4: 40 Vups.

    With extra time we did peoples chair with front presses and over head presses. Couldnt give back 8 minutes, so we finished with 2/3s of a triple check. Timer walked, partners did calf raises and shoulder shrugs.

    Time called. Numbers, names, announcements, PR. The Duke took us out with a motivating chant he had from his old wrestling days.

    Always an honor to lead you gents!

    SYITG

  • The Self Named FNG

    What a great morning in the gloom today! Weather was perfect, 15 deep PAX, an FNG that found us via Mens Alliance group and we kicked off the Week of Warby.

    After a nice jog to through the tunnel and back to the parking lot was the warmarama. Mission statement, 5 pillars and disclaimers. Imperial walkers, DMH, SSH, and a handful of wife stretches.

    COP 1,2 & 3: The pyramid. 10 burpees, 20 merkins, 30 WW2, 40 squats, 50 mountain climbers(double count), 40 SSH, 30 reverse lunges, 20 plank jax, 10 Carolina dry docks. After each pyramid, the PAX ran up to the entrance stop sign and back.

    COP 4: 2/3’s of a triple check. We used the stage from the Rountrey 5k for dips and the ground for windshield wipers as the timer ran up to the entrance stop sign. Closed out with a plank until time.

    Numbers, names, announcements, PR, wins. Prayers for Moses and POTUS for a speedy recovery. From the Bridge, Buckets to continue to rite his own ship, keep pushing brother! Flyboys neighbor Leann is home from the hospital.

    Great to have our newest member Bru. From South Africa, dad of 3 and is NOT a firefighter. After much discussion his F3 name, he tossed out Bru and the PAX agreed.

    Always a pleasure leading you gents! Lets keep it rolling!

  • Cornhole Kick off 2025

    “I like it rough” was the quote of the day from Cookie. Must have been the back to back posts that got him fired up. Maybe it was cornhole, maybe it was seeing Ponch. Who knows. To quote Rudy, 9 grown boys showed up at Satans Hill for a little cornhole extravaganza. Q decided to slow the pace if any of the CSAUPers made their way to the hill. Quick little mosey and back to the parking lot for the warmarama. DMH, a few wife stretches, SSH, arm circles, raise the roofs.

    LETS GO! THE pax broke in 2 teams. Team 1: Nancy, Ponch, Toby and Futon. Team 2: Crabgrass, Fandango, Cookie, Mudslide, Warby. Team 1 showed up today and put the whoopin on Team 2. Who knew Nancy is just as good left handed as he is right handed. It was discovered that the only thing Team 2 is good at is bent over tosses and taking the penalty exercises.

    1st round: each team started at 40 points. 1 point on the board, 5 in the hole. Subtract your score from the 40 and that was your reps for sit ups with a alternating clap under your leg. 2nd round was a repeato, just left handed. 3rd round was total team score. Team 1 dominated and watched Team 2 run up SH.

    Next couple of rounds were jump shots, long toss, bent over between the legs (Team 2 was triumphant). Last round was a burpee between each bag with a penalty burpee for missing the board, thanks Cookie. The PAX finished up with a run up the hill. Time called.

    Announcements, PR, COT

    Have a great and safe CSAUP gentlemen!!!