Author: Warby

  • 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!

  • 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!!!