Tag: The Alamo

RounTrey

  • American Pie

    YHC has had the Q on 3/14 (National Pie Day) for the last couple years but totally forgot this year. In honor of American Pie, we had some music from the soundtracks playing as we…

    WARMARAMA – Took a lap, stretched (very quietly), gave the missions and got into it…

    COP #1 – EMOM

    • Round 1: Build up from (3) Burpees, run to the other end of the parking lot and back. Got up to (10)
    • Round 2: Build up from (3) Squats, run in the grass to the tennis court and back. Got up to (10)

    COP #2 – Partner Exercises on the tennis court

    • Round 1: Bear crawl to middle, (5) booyah merkins and crawl bear back. 3X
    • Round 2: Lunge to the middle, (5) booyah lunges and lunge back. 3X
    • Round 3: Crab Walk to the middle, booyah WW2 and crab walk back. 3X

    COP #3 – Four Corners on the tennis court

    • (10) WW2, (20) American Hammers, (30) LBC’s and (40) Flutter Kicks. 2X

    ANNOUNCEMENTS

    • 3-year anniversary at The Alamo next week!
    • Nancy’s fundraiser

    PRAYERS/WINS

    • WIN – FNG ALERT!! From Hawaii…PAX wanted Moana but went with her friend Hey Hey!
    • WIN – The PAX’s generosity helped YHC exceed the goal for Lighthouse Family Ministry! So proud to call y’all friends.

  • The Final Ponch of Winter ❄️➡️☀️

    The final Ponch-led beatdown of the winter kicked off under a dark, quiet sky, the kind where the world is still asleep but the stars are putting on a show. It had that calm-before-the-storm feel… and then…

    Man Down.

    Mid-mosey, Woodsman went down—sprained ankle, Wounded in Action. Immediate respect to the PAX for rallying, checking on him, and making sure he was squared away. Wildcat came through with the ambulance and doctoral expertise. Woodsman, heal up brother, we’ll hold the line until you’re back. 💪,

    The mood started gloomy, dark, a little heavy… but like all good mornings in the gloom, we got to work anyway.

    The Thang

    After a brief stretch warm-up, we mosied along and got to what Nancy dubbed it a “Beach Body Workout”… and he wasn’t wrong.

    Summer is coming, men. Whether you’re ready or not.

    🔥 Circuit 1 – Cardio Warm-Up (IC)

    • SSH
    • Heismans
    • 1-2-3s
    • Butt Kickers
    • High Knees
    • Mummy Kicks

    ➡ Run

    💪 Circuit 2 – Core Crusher

    • Flutter Kicks
    • Leg Lifts
    • Rosalitas
    • Freddie Mercurys

    ➡ Run

    🫡 Circuit 3 – Merkin Madness

    • Regular Merkins
    • Wide Merkins
    • Diamond Merkins
    • Hand Release Merkins

    ➡ Run

    🏋️‍♂️ Circuit 4 – Shoulder Burn

    • Arm Circles
    • Overhead Arm Claps
    • Apple Pickers

    ➡ Run

    ⛰️ The Finish

    • Climb to the top of the hill
    • Turn and descend
    • Sprint it out back to the flag

    No music. No distractions. Just breath, grit, and the sound of feet hitting pavement.

    🧠 Moleskin

    What started as a dark, uncertain morning turned into a reminder:

    Even when things don’t start right… you keep moving.

    • We lose a man early → we adapt
    • It’s cold, dark → we push anyway
    • Legs tired → we climb the hill

    That’s the work.

    And those stars overhead? Beauty!

    Just a reminder that even in the darkest moments, there’s still light if you look up.

    🙏 COT

    • Strength prayers for Warby, Swoop, and Crab Grass as they take on their thang this weekend—go get it.
    • Prayers for Woodsman—quick recovery, brother. We’ll be ready when you return.

    Honored to lead the final Ponch beatdown of the winter.

    Spring’s coming… and so is the next level.

    SYITG 💥

  • “There’s no place like home… or the Alamo!”

    With a “tornado” possibility, the movie goers (HIMs) were fortunate to get a ticket to a Wizard of Oz Workout.

    Warmaroma – (Kansas) = SSH, Copperhead Squats, Dead Man Hang C,R,L, Cherry Pickers Arm Circles.

    “There’s No Place Like Gains” = Mosey to the modern home section and partner up for a Dora. P1 runs down to the cul de sac, alternating 100 merkins, 200 squats, 300 SSH.

    Then, the RAIN hit. So refreshing but ominous of things to come in the “movie”.

    “Yellow Brick Reps” = Mosey down the road to the traffic circle for a curb crawl, indigenous style. End of the line runs around the circle while the PAX crawls to the right. We didn’t get yelled at this time as all of our memories remember!

    “If I Only Had A Six Pack” = Mosey down the road until the road ends and there is a cul de sac to the right. Triple check. 

    P1 runs to the end of the cul de sac, 

    P2 does monkey humpers 

    P3 does LBC’s

    “Wicked Side Stitch of The West” Run = Indigenous Run where last person does 5 Firecrackers. We traveled back to Kansas this way and made it “home”. The “Dorothys” were safe… or were they…

    SHARKNADO Ring of Fire to end it. Each HIM picked their worst workout and we completed 5 reps.

    Time Ran Out.

    Named new FNG – Fender , Welcome!

    This workout meant a lot to me and my state of health. My dad is suffering heart failure and I constantly track where my dad was when he was my age now… 2 years ago, I was headed down that same cardio path of wrecking my health… Because of F3, 2 years later, I am healthier than he ever was and I am creating my own longevity through the hard work we do on the pavement and the fellowship we create as friends. I truly turned my mental and physical life around because of these gentleman who make me smile every time I see them and who push me into a more improved man. For my 2 year anniversary… I want to say THANK YOU to you all for just being there day in and day out. We are an amazing group of men. I am so proud to know each and everyone of you. Thank you!

  • Kettlebell Coup d’État

    The morning began under the capable command of Purple Rain, who kicked things off with good intentions and a kettlebell in hand. However, as often happens in the wild world of F3 leadership dynamics, things quickly devolved into a Hot Potato situation.

    At that moment a decision had to be made.

    Leadership vacuum detected.

    Mission clarity required.

    Hostile takeover initiated.

    Ponch assumed command.

    The plan was simple: pain with purpose, kettlebells with cardio, and just enough running to keep everyone honest.

    The Thang

    Circuit style beatdown with several rounds of the following:

    • Kettlebell Swings

    ➡ Run 50m

    • SSH x30

    ➡ Run 50m

    • Kettlebell Squats

    ➡ Run 50m

    • Kettlebell Skull Crushers

    ➡ Run 50m

    • Mountain Climbers x50

    • Kettlebell Thrusters

    ➡ Run 50m

    Then, in a moment of innovation (or delirium), a new F3 exercise was born:

    The Gloria Estefans (Thanks Nancy)

    In honor of the Queen of Miami herself:

    3-count cadence:

    • Shuffle 2-3 feet one direction

    • Touch the ground

    • Shuffle 2-3 feet the other direction

    • Touch the ground

    Side-to-side rhythm that makes your legs question their life decisions.

    Think Latin dance meets defensive slide meets regret.

    Several rounds later the PAX were properly butt-hurt.

    Complaints were voiced.

    But sometimes leadership requires making the tough calls.

    And sometimes that call is:

    “No, we are not passing the Q like a hot potato. We’re finishing this thing.”

    Mission accomplished.

    Everyone survived.

    COT

    Gratitude for the ability to push ourselves together before the sun comes up.

    And a reminder:

    When leadership falters…

    Sometimes a Ponch-style takeover is exactly what the mission requires.

    SYITG

  • 2 years and counting

    Seemed fitting to lead two workouts to celebrate 2 great years being apart of the F3 family, today was 2 of 2. I went back and forth on what I wanted to do and opted for an Alamo classic. Loaded up the blocks and off we go!

    Fast-paced mosey to kick things off, then the standard warmup.

    DORA
    Start at one end, 1 person runs, 1 person lifts.
    Runner goes to the closer end and back, then switch and move back one parking space.
    Block workouts: curls, skullcrushers, squats, swings, single arm rows
    Running distance increases each time you move back, all the way to the far end of the parking lot.

    We usually start with the long runs at the beginning, definitely more of a smokeshow going the opposite way…

    Circle up and YHC took us out.

    Good work fellas, always a pleasure to lead and be out there with ya

  • Red Flag day

    Circa 2001, ole Heist and Handshake were wrestling buddies at JRHS *a blue ribbon school of excellence.* Back then, coach would have a “red flag day” which was basically a slaughter start, followed by all out intensity. Today was a red flag day at the Alamo.

    Fourteen dudes joined me on this brisk morning. Began with a curve ball mosey, to parking lot and guys started to circle up for typical warm-up…not so fast. Straight to the hill behind the pool.

    Part 1 – Hill 11s (Squat and Merkins). Start with 1 squat and 10 Merkins. No time to catch breath…off to bottom of the Alamo’s love hill at very bottom of EndStone Trail.

    Part 2 – All the way to the bottom guys….groups of two for typical love hill with a twist (bear craw, lunges, broad jump burpees). Twist —> Runner has to do a burpee for every mailbox when running to relieve partner.

    Part 3: Mosey to Rudy’s playground. Triple check — stepups, chin-ups , runner to HOA violation snowman and back.

    Part 4: A few rounds of wall sits (1 minute), followed by a few sets of donkey kicks.

    BTTF for about a minute of stretching.

    Welcome to Hermey’s son Liam aka “Mr Miyagi”

    What’s coming up:
    1) Two-year Q for Crabgrass at Alamo next week.
    2) Grow-ruck for the guys NOS in September. Way to go!
    3) Alamo year-3 anniversary coming up March 30th. Can we squeeze out and FNG or three?

    Prayers:

    1. Guys on IR (Cookie)
    2. Prayers for our healthy children (and that they stay healthy) and that we remember each day how blessed we are to have our children bouncing around (even early in the morning).
    3. Prayers for Wildcat. He has some very important cancer scans next week (11th I believe), which dictate the course of his treatment. No matter what – God is good.

    Way to go guys for pushing it a bit with me this morning. Good stuff.

  • Tis I, the 4 Corners Bandit!

    70 degrees here at the Alamo today. Started off with a longer-than-normal run to get us going, headed down the cul-de-sac and then over to the bunker.

    Standard warm-up followed by 10x/15x/20x Donkey Kicks and We Are Not Worthy’s

    Scampered out the back, Wildcat took a graceful spill and so we walked up the icy and dark sidewalk.

    Four Corners
    Bear Crawl / 20 8-count shazams / 30 double count Freddie’s / 40 firecrackers

    YHC was feeling fresh after that, so we rode the hot hand and went back in for more!

    Bear Crawl / 5 Burpees / 10 HRM / 20 LBC in cadence

    But wait, there’s more!

    Karaoke around the circle / 20 SSH in cadence / 30 SSH in cadence / 40 SSH in cadence.

    This spot was slightly larger than a tennis court…

    BTTF for some light cardio to wrap it up.

    4/11 – Nancy has a 5k/ruck from Robious

    Prayers -for Futon’s co-worker Bob (heart attack) & Heist as he recovers from putting in work in his 40s

  • 46 never looked so good at the movies!

    We showed up for the movies Tropic Thunder Triple Check and Training Day “Earn That Badge Rookie” Adora.

    Warmup: Side Straddle Hops, Arm Circles, Cherry Pickers, Imperial Walkers

    Tropic Thunder Triple Check: 1 (Pecker)= Coupon run; 2 (Les Grossman) Side Strut Squat; 3 (Tugg Speedman) Mountain Climbers

    Training Day Adora: 1 (Alonso)= “King Kong Burpees” – Burpee with a Firecracker finisher; 2 (Hoyt) = Run coupon to Stop Sign

    COT: Some announcements were said about Frozen Triangle; prayers for a child recovering from surgery

    FNG was named Bookkeeper

  • Hard 75

    7 grown-boys came out in (nearly) single digit weather this morning at The Alamo. Fun fact: There are exactly 75 days between the Super Bowl and the NFL Draft. My wife and I have used that window to execute a Hard 75 for the past two years and today marks Day 1 of Year 3. Lots of 7’s and 5’s to celebrate!

    WARMARAMA – Pax stayed in vehicles until 5:29. Moseyed to the other side of the shoe for some stretching.

    COP #1: MATH

    5×15 = 75…not 80. (15) Merkins at (5) different spots in the neighborhood.

    3×25 = 75. Facts. (25) APD’s at (3) different spots in the neighborhood

    COP #2: Tennis court shenanigans

    (5) crabwalk trips across the court

    (5) lunge walk trips across the court

    COP #3: More MATH

    3×25 = 75. (25) FK’s at (3) different spots in the neighborhood

    COP#4: More tennis court shenanigans

    Partnered up for (7) round of (5) Booyah Merkins

    COP #5: Indian run hitting (5) cul de sacs.

    ANNOUNCEMENTS

    • Frozen Triangle postponed

    PRAYERS/WINS

    • Wildcat’s continued strength
    • Futon’s coworker’s son’s battle back from cardiac arrest
    • Challenging time of the year for YHC and family

  • No #ickheads

    The New Zealand All Blacks have 12 Team rules. #6 being no #ickheads. If you never read the book Legacy, please do, it is great read about a Rugby club that has sustained the test of time and delivered an all-time win percentage of 76%. Coaches have changed, players have changed but the winning culture has remained. Rule #12 is “Leave the jersey better than you found it”. And thus the challenge, leave F3 better than you found it.

    Men showed up in bitter cold. Men pushed each other. Men made each other better. Men gathered in circle of trust. YHC took us out in prayer. SYITG