Author: Warby

  • 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!!!

  • Tight, Huh?

    6 HIMs enjoyed a solid morning KB beatdown in the gloom. 5:30 and we were off for a quick mosey around the parking lot. Circled up for some stretching with one fantastic Gilbert Gottfried joke and a horrible dad joke from YHC. DMH, Andy Dufrene, Don Quixote, and a few mom stretches.

    It was decided to move from the normal beatdown spot to another location…….oddly enough, it was the perfect spot for 10 parking lot tracers. Followed up with a quick complex. Goblet squat, hold with a curl, up to a calf raise into a thruster. Roughly 10-15 of those.

    COP 1: Working on our pool bodies? AB-solutley! 3 sets of 30 reps of the following. V position flutter kicks with KB off the chest, straight arm sit ups, alternating leg lift over the KB, American hammers, plank jacks balancing on KB, pull throughs. Once that was complete, the PAX took a slow walk to shake that off. YHC tried a new move of around the world with a reverse lunge to a gun slinger position, roughly 20 cycles.

    COP 2: Triple check. Timer walked across the parking lot while the other two did curls and KB presses.

    With just enough time the PAX did a wall sit with curls, front presses and hold over head.

    Back to the flag for time, PR, announcements, COT.

    Always a pleasure to lead you gents!!!

  • Rucking and Soul Crushing

    Twas the night before Timberwolf. YHC prepared the men stating get some rest, hydrate and bring gloves (Rudy). 2 bad ass ruckers and a 9 man PAX set off in the wee morning moonlight.

    Hats off to the ruckers who put 3 miles under their feet, with a half shuffle half ruck. We appreciate you all checking in on us on the track.

    The thang on the track. Short mosey from the flag to the track, watch out for the mud. A handful of stretches and the day was explained. Inspired by a video of a 305lb dude completing the hardest mile, I felt the PAX need to do this as well.

    The hardest mile. 4 laps around the track.

    Lap 1: Easy pace jog

    Lap 2: Bear crawl

    Lap 3: Lunge

    Lap 4: Broad jump burpees

    Time was called at the flag. Numbers, names, PR, announcements. Great work today gents!!

    Always an honor to lead you men.

    “Transformation does not happen in the comfortable middle. Transformation happens at the hard edge” – Hardywood (via Heist)

  • So, am I the Prostitute?

    11 beasts emerged from the fog to get a good ole kettlebell beatdown this morning. 5:30 and we were off, bell in hand to the back of the school to the basketball courts.

    Mission statement and a lot of stretching. Lactic acid needed to be burned off from the Woodsman Whoopin yesterday.

    The thang. 4 corner prostitute style. After some inquiry on why its called prostitute style, Tzatziki was left questioning if he (we) are the prostitute. Well, in some cases I guess we are.

    Corner 1: Curls, high pulls and shrugs. Started with 5 reps and continued to add a rep until 10reps of each. Walk to next corner.

    Corner 2: Reverse lunge with a twist, WW2 and V ups. Started with 5 reps and continued to add a rep until 10 reps of each. Back to corner 1 and did 5 reps of corner 1 routine. Back to corner 2, 5 reps of corner 2 routine.

    Corner 3: Squats, overhead press, calf raise. Started with 5 reps and continued to add a rep until 10 reps of each. Back to corner 2, 5 reps of corner 2 routine. Back to corner 1, 5 reps of corner 1 routine, back to corner 2 and 3.

    Corner 4: Bear crawl position pull throughs, bear crawl position KB went forward, switch hands, pull across and back, merkins. Started with 5 reps and continued to add a rep until 10 reps of each. Back down each corner of 5 reps.

    Walk back to the flag. Had just enough time for an Al Gore and a few plank holds. Time called.

    Announcements, PR, Wins, COT. Good thoughts for Wildcat as he has a full day of scans today.

    Always an honor to lead you gents!!

  • Alamo 2nd Anniversary

    What a solid turn out for the Alamo 2 year! 26 HIMs including 4 FNGs!

    Opened with the F3 mission statement and we were off. DMH, SSH, Ukrainian Soldiers, Jazzercise merkins, and a few wife stretches. Cookie, 3 Doors Down and Warby shared the Q, since we were all FNGs 2 years ago.

    COP 1 Warby: The Old Hundred. 100, LBCs, 90 SSH, 80 double count toe taps, 70 shoulder taps, 60 monkey humpers, 50 merkins, 40 Lt. Dans, 30 plank jacks, 20 jump squats, 10 WW2s. In between sets, we ran the length of the parking lot.

    COP 2 Cookie: 11s consisting of jump squats and burpees. Two bonus burpees at the tail end of COP

    COP 3 # Doors Down: Triple check. LBCs and WW2s while the runner side shuffled to the hill and Bernie up the hill, jog back down.

    Time called after a 15 second plank. Count, Names, PR, Announcements and the ever so fun naming of the FNGs!!! Wildcat took us out in COT.

    Please welcome Billy Bean, Toby, Festivius, and Matlock!!!!!

    This has been an incredible 2 year journey and a life changing one as well! You all are motivators and an inspiration. F3 has changed and shaped lives for the better and I couldn’t be more thankful for each one of you. Always an honor to lead you gents!

  • Look at That Shadow

    7 kettlebell warriors emerged in the morning moonlight to throw some weight around.

    Introductions of an OG Aisle 5 and we were off. Short mosey and back. In honor of OGs, jazzercise, DMH, SSH, Ukrainian soldiers. A quick KB complex and we walked to the parking lot corner.

    4 corners, not lady of the night style, was supposed to be a stacked build up but YHC forgot to stack. Corner 1: 15 curls, lunge twists to the next corner. Corner 2: 15 LBC, rifle or farmers carry. Corner 3: Complex kb swing, goblet squat to a squat thruster, that was 1 of 15. Lunge twist to next. Corner 4: Q took pity on knees and brought knee padding for the PAX for kneeling wood choppers, 15 per side.

    We worked our way back from corner 4-1 this time stacking at each corner.

    Had enough time for 2/3s of a triple check, where Hermie was checking his hanging bell shadow. Timer carried bell while others did high pulls and flutter kicks.

    Time called. Numbers, names, PR, COT.

    Prayers for Dumars father on his continued recovery.

    Always a pleasure leading you gents!

  • That’s just horrible

    10 HIMs embraced the chilly morning to get their week off to a great start. After a quick warmarama, the PAX was off to tour the neighborhood of The Alamo.

    The Old Hundred

    Running through the hood, the PAX stopped at 9 cul de sacs. At some of the stops, we tried to figure out if it was Wildcat or the sewer that was making us choke.
    Cul de sack 1: 100 LBCs, Cul de sac 2: 90 SSH, Cul de sac 3: 80calf raises , Cul de sac 4: 70 shoulder taps, Cul de sac 5: 60 monkey humpers, Cul de sac 6: 50 merkins, Cul de sac 7: 40 Lt. Dans, Cul de sac 8: 30 elbow plank jacks, cul de sac 9: 20 WW2. Finished up at the glad with 10 no surrenders.

    With 10 min left, the PAX was hoping for broga. No sir. We ended with a Dora of PAX choice. 100 double count flutters , 200 squats and 300 arm circles.

    Time called. Numbers, names, COT

    3/10 Crabby 1 year

    3/17 Fandango 1 year

    3/24 Alamo 2 year. Let’s make this a big event

    Always a pleasure leading you gents!!

  • Off the Books Suburban Ruck

    After a day of EHing, 4 Spartans decided to brave the weather for an OTB ruck through the RT hood.

    Tons of great mumble chatter and life’s perspectives. We were so lost in of banter, we didnt notice the time. 1 hour 45 min and 4.75 miles later, we decided to get call it and get to warmer dryer environments.

    Great morning gents!! Way to take an uncomfortable environment head on.

  • Post Superbowl Beatdown

    8 HIMs shook off their Superbowl evening to have a great start to their week. #Farts for the folks who ghosted their Monday morning. Here’s what went down.

    Quick loop around the streets and back to the flag. DMH, SSH, Ukrainian soldiers, arm circles, and merkins into a plank hold.

    COP 1: 11’s with jump squats and monkey humpers. The twist was broad jump burpees to point one and bear crawl back.

    COP 2: Into the tennis courts for the YHC favorite 4 corners, lady of the night style. Corner 1 windshield wipers 10 rep, Corner 2 double count American hammers 20 rep, Corner 3 double count flutters 30 rep, Corner 4 fence smokers.

    COP 3: Just enough time to squeeze in a Dora. 100 SSH, 200 toe taps, 300 arm circles.

    Time called, numbers, names, update on how the Frozen Triangle went, COT.

    Always an honor to lead you gents.

  • Warbys Winky

    After a 5 month hiatus, YHC found his way back to The Old Hundred for a well overdue kettlebell beat down. Eight additional F3 studs circled around the cardboard winky for a look. Lets get it done!

    As promised, not a run, but a slow mosey to get the blood flowing. Mission statement, SSH, DMH, Don Quixote’s and a few other stretches.

    Starting at the first corner and a glance at the winky. 4 exercises consecutively at 5 reps. Gorilla rows, goblet squats, swings, squat thrusters. Quick breather and another round at 10 reps and 15 reps. Overhead carry to the furthers next corner.

    Second corner had a small stumbling block with a new move called the windmill….. PAX and Q decided to audible to side bends, pullovers, crunchy frogs and lunge twists. Following the same rep sequence as above.

    Overhead carry to the furthers next corner. Yes, I know “that corner is closer”. Third corner was curls, skull crushers, lying triceps extensions and grabbers. Following the same rep sequence as above.

    Overhead carry to the furthers next corner. Fourth and final corner was presses, merkin pull throughs, front raises and close grip merkins on the KB. Following the same rep sequence as above…..but YHC was cooked and only went to ten reps.

    Lunge back to the flag and a quick plank until time was called.

    Announcements, PR, wins, COT.

    Continue on your path to recovery for Dumars father.

    Always an honor to lead you gents. Thank you for the opportunity to get a few things off my chest.