F3RVA

Author: Warby

  • 25° and a few Dora’s

    10 fine F3 studs jumped out of their cozy beds to start the day off doing something difficult. There were a few interesting uncoverings as well. Mystery solved of the white car the morning PAX has kept a watchful eye on, turns out it was just the paperboy. An unnamed PAX likes to wear his wife’s cloths…… anyway, on with the show.

    Got the blood pumping with a decent jog down and back. Circled up for the warmarama. SSH, DMH, helicopters, Fudds M, arm circles.

    COP 1 & 2: double Dora, because why not.
    100 WW2, 200 merkins, 400 mountain climbers. Slowzy to the other parking lot and repeato. Timer switch from jogging to high knees and Bernie back

    COP # 3: YHC does love a four corners, prostitute style.
    Corner 1: happy wife (JLo/Arod) Corner 2: monkey humpers Corner 3: SSH Corner 4: chain smokers.

    numbers, names, PR. Keep Fandango in your thoughts as is father is not doing well and a speedy recovery for Wildcat ailing a cold.

    Thank you to the PAX for putting up with the sore muscles tomorrow. YHC can’t post for the next 2 weeks, so he bundled it into today. Always an honor to lead you gents!

     

  • No games, just happy wives

    7 HIMs pulled on their hoodies to come out to a frosty Timberwolf. A few PAX were hoping for Thursday games, a few were not. We even had a State Farm showing!

    Quick mosey and a warmarama. DMH, a few wife stretches, Don Quixote, windshield wipers. Time to engage the beatdown.

    COP 1: 11’s with merkins at the hill bottom and jump squats at the top.

    COP 2: Parking lot tracers on our way to the ever so glorious Light Pole Ally.

    COP 3: Q quickly realized a full light pole ally would have eroded COP 4s time, so an audible was called in the beginning. Pole 1, 5 burpees. Pole 2, 10 Merkins. Pole 3, 15 WW2. Pole 4, 20 squats. Pole 5, 25 monkey humpers. Pole 6, 30 double count flutters. Pole 7, 35 Dry docks. Ran back to the start after each set of exercises.

    COP 4: slowzy to the football field. Was NOT 15 min of Ultimate, but instead 4 groups of Calisthenics. 1st group- from standing position, hand walk down to a merkin, hand walk back up, 10 reps. 2nd group- once called JLO & AROD, YHC renamed The Happy Wife. 10 reps. Elbow plank, hips left, hips right, 2 thunderous pumps down. 3rd group- elbow plank Peter Parker’s 10 reps. 4th group- elbow planks up to shoulder taps and back down.
    Run sideline to sideline and just for fun, REPEATO. To close, slow mosey around the track, back to the flag for elbow planks til time was called.

    Count, names, announcements, PR.
    Please give a positive thought for Rudy’s sister having a tough go.
    Great to see Stare Farm and Broadway at the ole Timberwolf.
    Always an honor to lead you gents!

  • Yeah, that’s a hernia….

    The forecast looked wet, but three Kettlebell studs emerged in the gloom for a solid workout.

    After a very, very short “run” the PAX warmed up with motivators, DMH, and a few other stretches as it was time to get after it. Took a walk around the school holding the KB in various positions.

    COP: 1- Single KB Complex. Right side- kneeling single overhead press, reverse lunge, KB grabbers, KB smokers, bent over rows, squat thrusters, kneeling twist press. Switch to left side and repeat circuit. First round was 5 reps, second round was 10 reps, third round was conceded back to 5 reps.

    COP: 2- After a walk to cool down, the PAX did circuits of swings, curls 4 girls, skull crushers. 10, 15 then 20 rep circuits. Next circuit was 10 merkin pull throughs, up right rows and shrugs.

    Last 3 min the PAX stretched out. Time called.

    Great conversation led to a forgetful moment of count, names, COT. COT was put into a text message to the PAX later in the morning.

    Thanks for the great misty morning of 2 F’s today gents. Always an honor to lead!

  • Knoxville loves burpees. Asylum AM

    Posting down range and brought an FNG with me to the gloom. Solid Knoxville PAX.
    Here’s what went down.
    Short mosey followed by the mornings normal, SSH, DMH, merkins and stretching.

    COP 1: AMRAP burpees in one minute. 6 rounds.

    COP 2: 5 burpees, 10 count lateral lunges, 15 hand release merkins, 20 hot seats (jump squats), 25 Superman’s, 30 Apollo Onos, 35 LBCs, 40 bunny hops. Run around the parking lot and repeat-o 3x.

    Ended with 10 burpees with a plank jack and merkin within the burpee.

    We welcomed FNG Greg aka Cataract to the brotherhood. Been working on getting Greg out since October and since we traveled together, the headlock was quite easy.
    Numbers, names, PR, COT.

  • Downrange at The Shed- Houston TX

    WARMUP: Mosey Lap 5 Burpees Motivators from 7 to 1 10 Abe Vigoda 10 Batwings (LBC, Flapjack, Ray Lewis, Seal Claps, Moroccans) 10 Speed skaters OYO 10 Feet together Push Jacks ( Plank position, jump right center left center)  THE THANG: Carry coupons to Slappy’s steps Thrusters with coupon, No Cheat Merkin, Dips, Step Ups (10, 15, 20) OYO Run big lap in between sets  Mosey back to flags and circled up 10 Curls on cue 20 KB swings Everyone holds coupon in position while one pax performs exercise at a time in rotation Overhead hold/ 5 OH presses Goblet Hold/ 10 Goblet Squats Plank/ 10 Merkins  MARY: Flutters until time ( 1 minute)  ANNOUNCEMENTS: Pizza night at Wolf’s this Thurs Sign up for Texas Coastal Relay ends this week  COT: Taps for Halftime  Use the ‘New Backblast’ button to create a new backblast.

    Great group of guys down in TX. Welcoming a fellow downranger again. Total sweat show this morning.

  • SOT wasn’t lonely today

    SOT was alive with mumbelchatter and pavement pounding today. Seven of SOJs finest made their way out to keep YHC company. Here’s what went down.

    Mosey through the parking lot turned into parking lot tracers. Back track for the warmorama in front of door #1. SSH, grass grabbers, mom/wife stretches, merkins, Ukrainian soldiers, LBCs.

    COP 1: Door 1-5 burpees, door 6-10 WW2, 11-15 squats, 16-20 elevated Alabama prom dates with the numbed door as the rep count.

    COP 2: Run DMC. Same as last week. Up the steps, around, down the steps. Back to the start with 20 diamond merkins (D), repeat run, 20 merkins (M), repeat run, Carolina dry docks (C).

    COP 3: Baby Spartan channeling our inner Leonidas. Start at the goal line, 10 merkins, run to opposite goal line, 10 merkins. Repeat 4X. Next time we will complete the entire 30. THIS IS SPARTA!!!

    COP4: Triple check. Timer ran up the hill, PAX choice was squats and LBCs. Jog up the hill. At the halfway point, Bernie. Time.

    Met the MOTers at the flag for count, names, announcement, PR and Doozie took us out in prayer.

    4th of July Convergence. Check slack. Keep Tobit and Wildcat in your minds today.
    Wildcat Q on Monday at The Alamo.
    Meatball 1 year at The Crossings tonight.

    Always an honor leading you gents. Thanks for the company.

  • Post Fathers Day Bourbon Sweat

    Hoping you all had a great Fathers Day. Some of us pushed a bit too hard, so 8 HIMs rolled out of bed to sweat it out this AM.
    Quick mosey followed by DMH, Don Quixote, SSH, a few mom/ wife stretches.

    COP 1: mosey to the tunnel for 11s with LT. Dans and Carolina Dry Docks. We lost one PAX member due to an unexpected morning glory. Rest of the pax performed inverted Alabama Prom Dates, to which we frightened off a morning jogger entering the tunnel.
    Jog back to the street for No Surrenders 15 each leg. Mosey back to the Alamo.

    COP 2: Bear Crawl Buddies. Morning glory PAX member returned. Pair up. As one PAX bear crawls, partner performed 15 merkins. Run to catch up to the crawling bear. Switched positions and repeato until end of the parking lot. Continued this across the front parking lot with 20 high knees. Came to the last leg of parking lot and switched to 10 WW2s.
    Just for fun, the PAX performed another set of No Surrenders 10 each leg.

    COP 3: Merkin Plank jacks. Ratio 1:4 up to 5:20. Had time for a Merkin ring of fire.
    Heist took us out with 7 minutes of Broga. No injuries to report.
    Counts, names, PR, COT

    Monday June 24th!!!!!! The Alamo!! Come support a Wildcat B Day Q!!!!!

    Always an honor to lead you gents.

  • One lonely YHC I be…

    SOJ takeovers left the SOT pretty scarce as a solo PAX launched for a sports and old school hip hop themed morning.
    Quick mosey turned into parking lot tracers.
    Warmarama: DMH, grass grabbers, SSH, mom and wife stretches.

    COP 1: The Cycle- mosey to the baseball field. Start at home plate. Bear crawl to 1st base performed 3 burpees. Mosey back to home. Bear crawl to 2nd base, performed 6 burpees. Mosey back to home. Bear crawl to 3rd base, performed 9 burpees. Mosey back to home. Bear crawl around the bases to home.

    COP 2: Run DMC- Run up the stairs around the bleachers down the stairs. 20 Diamond Merkins (D). Repeat the Run to (20)Merkins (M). Repeat the Run to Carolina dry docks (C).

    COP 3: OPP- how can explain it….. Over head claps while in People’s chair. Went into Plank jacks. Repeated OP, followed by Peter Parker’s.

    COP 4: No Surender- hands behind head down to one knee, down on both knees, up to one knee to stand. 10 each side.
    Bernie up the hill.

    COP 4: Dirty McDeuce at the tennis courts.
    12 chain smokers, 12 LT. Dans, 12 dc flutter kicks. Jog to net with a lunge back. Repeat 4x.

    Back to the flag to meet up with the MOT crew for names, announcements, PR, COT.

  • Twas the Night Before CSAUP

    18 F3 studs flooded The Alamo for what they didn’t know was in preparation for tomorrows CSAUP.

    Slow mosey to get the blood pumping. Mission statement followed by SSH, Ukrainian soldier, Cherry pickers, LBCs, some wife stretches, merkins, mountain climbers.

    COP #1: Quick mosey to the tennis courts. Took a page from a DTH Q known as the Dirty McDeuce

    4 rounds, 3 exercises per round, 12 reps per exercise. After each round, bear crawls to center court and a trot back to the starting line.

    Exercises were chain smokers, hand release merkins, LT. Dans

    COP #2: The Old Hundred

    Ran through the neighborhood to various cul de sacs and performed: 100 LBCs, 90 air presses, 80 SSHs, 70, Alabama prom dates, 60 double count flutter kicks, 50 jump squats, 40 merkins, 30 American hammers, 20 monkey humpers, 10 Navy Seal burpees.

    Finished up with a merkin Ring of Fire. Time.

    Count, names, announcements, COT

    Always an honor leading you gents! Just shy of a 5k worth of running this morning.

    CSAUP tomorrow for State Farms 1 year. Please come support!!!

    4:30 5K

    5:00 Pull up focused moring wood

    5:30 Bermuda beatdown, coffee and donuts to close

  • Steps, Reps and a Curious Monkey

    Mumble chatter was on point today with Sesame Street, Curious George due to bright yellow pants. Comedic relief helped with the mornings beatdown. Here’s what went down.

    Easy jog to the back parking lot followed by a decent amount of parking line tracers. Circled up for SSH, cherry pickers, DMH, a few wife stretches and LBCs.

    In preparation of pool / beach season here is the Thang

    Dora consisting of 100 WW2s, 200 heals to heaven, 300 Freddy Mercury’s.

    Light jog to the football fields.

    Goal line- 20 seconds of high Knees followed by 5 burpees

    25 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans

    50 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans, 15 SSH

    75 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans, 15 SSH, 20 Peter Parker merkins and jog to goal line

    Light mosey back to the wall for some wall walkers, peoples chair calling out F3 Core Principals with 5 merkins for an incorrect answer. Capped off the last 5 min with Rings of fire. Merkin and abs PAX choice.

    Names, announcements, COT

    From the sad post about the FNG that was cut short of his life, we remember. Lets make sure to be aware of the condition of FNGs. Might be a good idea to have a battle buddy for FNGs and pace with them.

    Always an honor to lead you fine gents.