Author: Johnny Schroepfer

  • Blackout at Satan’s Hill

    Ten men answered the call to get after it this morning at Satan’s Hill despite the pitch black parking lot. Thankfully several of the PAX brought headlamps and we enjoyed a great view of the stars.

    Here’s what went down:

    Mosey — Sultree Dr to Farnham Ln to Willowmore Trail and back to Clubhouse

    Warm up — @ Clubhouse

    • Circle up
      • Side Straddle hop — 20x
      • Dead man hang. C, L, R 
      • Don Quixote — 10x
      • On your six, Roscoe’s mom
        • History lesson, heist 
        • Leg over body 
      • On your six, leg to chest, L/R

    Thing 1 — Triple Check @ Satan’s Hill

    • Mike Tyson Pushups
    • Navy Seal Burpees
    • Run to the top of Satan’s Hill 

    Run aheads to Willowmore Dr. 

    Thing 2 — DORA @ Willowmore Dr. 

    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x
    • Run to ⛄️ 

    Mosey back to Clubhouse on Willowmore Trail

    Ring of fire — Choice of Merkin

    COT — @ Clubhouse

    • Announcements
    • Prayer requests
    • Bring it in

  • Gratitude: The Non-Hallmark Card Type

    8 men answer the 530a Monday call to get after it despite the mid 30s temperature and thanksgiving week get out of jail card. Always inspired by their commitment to push themselves and thankful for the opportunity to lead this group of men. 

    Q shared his perspective on gratitude and the humbling year that was 2023. Pushed PAX to dig deep this week on uncovering what we’re really grateful for and to separate that from the surface level, holiday card version of what we mean when we’re grateful. 

    For me, it’s the fact that my youngest, Liv (1), is alive today. It’s for my health. It’s for my marriage not only suriving, but thriving, in a pediatric terminal illness diagnosis when data suggests otherwise. And, it’s for meeting this inspiring group of men when I needed them most. F3 has been a boon in what can best be summarized as a traumatic year for me. With those challenges comes transformation, and while it wasn’t a fair trade, I’m a better version of myself because of all of it and to put a positive spin on it, after surviving that, nothing can shake me moving forward.

    Here’s what went down:

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 15x
      • Dead man hang. C, L, R 
      • Don Quixote — 10x
      • On your six, Roscoe’s mom
        • History lesson, heist 
        • Leg over body 
      • On your six, leg to chest, L/R
    • Mosey to Rankin Drive

    Blimps

    Thing 1 — B.L.I.M.P.S (Rankin Dr)

    • B – Burpees 15x
    • L – Lunges 20x (single count)
    • I – Imperial Walkers 25x
    • M – Merkins (no cheat) 30x
    • P – Plank Jacks 35x
    • S – Squats 40x

    Plank for the 6, hold — right/left/regular, drop to low hold, recover

    Line up — run aheads to Endstone trail 

    Thing 2 — DORA Abs Verison @ Run past goal, to stop (Endstone Trail) sign/end of street and back 

    • American Hammers 50x
    • LBCs 100x
    • Heels to Heaven 150x

    Line up — run aheads to Litton Dr

    Gratitude mosey — stop half way for real talk with the men

    Thing 3 — DORA (Litton Dr)

    • Runner around cul de sac 
    • Carolina Dry Docks 50x
    • Jump Squats 100x
    • SSH 50x

    Line up — mosey back to The Alamo

    Thing 4 — Ring of fire choice of merkin x10 

    COT — @ Alamo

    • Announcements
      • Heist Kettlebell Q tomorrow 
      • Thanksgiving Bootcamp @ MM, 6a
    • Prayer requests
      • Wildfires
    • Bring it in

  • Audible: A VQ Story

    Audible: A VQ Story

    Excellent showing of 21 and 1 FNG at The Alamo this morning to get after it for my VQ. I’d wager it would have been 20 and 1 FNG had I not bribed Hardywood with breakfast following EF Hutton’s beat down on Saturday at DogPile.

    Calls for ‘audible’ were heard throughout 11s @ Horseshoe and rumors have it that it was the boys from north of the river, however we’ll never know for sure… Unfortunately for them, I’m not a football guy despite my Texas upbringing, so we carried on to complete the set. No audibles at The Alamo. NOJ, please direct all toll reimbursement requests to @johnny-schroepfer on Venmo.

    Grateful for the opportunity to lead this group of men this morning and feeling overwhelmed by the familiar faces and support of the PAX, especially the Love for Liv swag. Also, a huge welcome to Co-pay for joining us this morning. Looking forward to seeing you out there!

    Excellent start to the week, gentlemen!

    Here’s what went down at the Alamo this morning:

    Opening

    • Mission statement
    • Ask for FNGs 
    • Let’s get after it

    Warm up — @ The Alamo

    • SSH — 15x
    • Dead man hang — C, L, R 
    • Merkins — 15x
    • On your six — Roscoe’s mom
    • On your six — leg to chest, L/R

    Mosey to bottom of cul de sac by 3DD House  

    • Base for uphill run/sprints 

    Thing 1 — Triple check up the hill @ cul de sac

    • Navy seal burpees
    • Heels to Heaven 
    • Active recovery: Plank for the 6, recover

    Mosey up the hill to The Alamo 

    Thing 2 — 11s @ Horseshoe

    • Jump Squats
    • Run
    • Burpees
    • Active recovery: Plank for the 6, recover

    COT — @ The Alamo

    • Announcements — FNG, Welcome Co-Pay!
    • Prayer requests 
    • Futon closed out with prayer