Author: Warby

  • 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.

  • Q Sheet Robbery

    After the Q Sheet was robbed by..no names, but he is 40something…… YHC refreshed the 2024 Cornhole day at Satan’s Hill.

    Here’s what went down. Quick jog up SH and back down. SSH, Don Quixote, DMH, Jazzercise, hip stretch, LBCs and merkins.

    Let the games begin. The PAX was divided up into 2 teams.

    First round- both team start at 40, one player from each group tossed bags. -10 reps in da hole and -5 reps on the board. Miss the board with all 4 bags = broad jump burpees across the parking lot, Bernie back. All with Cindys Round 1- WW3. Round 2-Shrugs. Round 3- Curls. Round 4- Skull crushers. Round 5- American hammers.

    Team 1 missed curls and skull crushers due to broad jump burpees.

    Second Round- Total in the hole after 2 rounds. Loosing had to run up SH

    Third Round- We shortened the toss distance and shot free throws to the hole. After 3 rounds it was a tight finish at 15-14 with Team 2 going for a run.

    Last 5 Minutes, Mudslide led Broga.

    Announcements, Prayer requests, COT

    Have a great GTE this weekend gents! Be safe and enjoy!

    Always an honor to lead you men!

  • Solo FNG for a Morning of Kettlebells

    Graced with the presences of a walk on FNG, 5 HIMs showed up for another addition of KBH. Here’s what went down.

    Disclaimer, short mosey, SSH, Imperial Walkers, DMH. kicked it off with a dozen tracers.

    COP 1 and only. 4 corners lady of the night style around the perimeter of the parking lot.

    10 pull through merkins, 20 WW3, 30 Lt. Dans, 40 shrugs.

    With a few minutes left, mary with abs PAX choice.

    Numbers, names, announcements, COT

    Welcome to the group Taziki (Chris)!!!!

  • Just the two of us

    A very quiet morning at The Old Hundred today. SSHs with eye contact was a touch odd…. but here’s what went down.

    Quick mosey, SSH, dead man hang.

    Walk around the school alternating farmers carry and overhead carry. Completed the warm up with parking line tracers.

    COP 1- Stack and unstack. Walked the parking lot perimeter adding each exercise at the corners . 10 LT. Dans, 20 swings, 30 shrugs, 40 skull crushers and 50 side twists. Reversarama.

    COP 2- Dora with 100 curls, 200 lawn mowers, 300 calf raises.

    COP 3- Last 10 minutes was 20 of called exercises. toe touches, around the world both ways, squats, thrusters, single overhead press, side bends.

    Time called, names, announcements, COT.

    Thanks for the company and conversation Cookie!!

  • That’s gonna itch when it dries

    6 HIMs made their way to the Old Hundred to melt the morning frost with the heat from the kettlebell hell. Here what went down.

    Quick mosey to kick things off followed by SSH, Dead man hang, Don Quixote and merkins.

    The Thang: 4 corners, lady of the night style. Lt. Dans, WW3s, upright rows and skull crushers around the outer perimeter of the OHES parking lot. Short sides were farmer carries and long sides were running with kettlebell over head.

    Just enough time to finish with a triple check. Timer ran with their kettlebell while remaining PAX did calf raises and chest press. Time called.

    Numbers, names, announcements prayer requests, YHC took us out in COT.

    Welcome into the world Arya aka baby Cookie!!!!!

    Always an honor to lead you gents.

  • Broga?? Not on my watch

    13 pavement pounders with a fresh FNG circled up at the Alamo this brisk morning. Here’s what went down.

    Warmarama- SSH, Don Quixote, cherry pickers, helicopters, merkins, LBCs, scorpion kicks.

    COP1- Mosey to the Endstone hill for a triple check. Timer, LT. Dans and WW2s. Mosey back to the parking lot.

    COP2- Four corners lady of the night style with fence smokers, monkey humpers, squats, LBCs.

    COP 3- Split the group. Group 1 performed flutter kicks, LBCs and SSH each until fail. The rest of the PAX circuit was a 10 count bear crawl into 5 merkins for half of the parking lot. That went into a short sprint to side shuffle between placed cones to the next corner of the lot. Next was broad jump burpees to the end of the parking lot, mosey around the back. Met with the flutter kick PAX and rotated.

    COP 4- There was a request for a 5 min broga to finish, to which the YHC declined and performed 2/3s of a Dora with merkins and SSH. Time called.

    Names, announcements, COT and welcomed oshA (pronounced oshay) to F3.

    Always an honor to lead you men. Thank you for every F3 member for the accountability, motivation and momentum to capture my 100th post!

  • It’s always Burpee and 70

    Seven beasts came out to Timberwolf to start their day off with a good beat down. Time started with 10 merkins, mosey to the B-Ball courts for the warmarama. SSH, Don Quixote, imperial walkers, dead man hang, F**ds wife + Wilsons wife = McGruffs mom, LBCs. Mosey to the tennis courts. Every 10 min the PAX stopped for 10 merkins.

    COP 1- We got the burpees out of the way early with a 4 corner (lady of the night style). Burpees – WW2- monkey humpers- flutter kicks.

    COP 2- Dora with 100 merkins, 200 LBCs, 300 SSH.

    COP 3- 11s with dry docks and jump squats at the top of the hill.

    Mosey back to the flag with a ring of fire with abs, PAX choice.

    Time, names, announcements, prayer requests, COT.

    12/19 Rosies 12 days of Christmas @ No Toll.

    Always an honor to lead you gents!