A strong showing on a brisk morning, but Alamo crew was as strong as a 3 month old baby. Yeah Swoop is a beast, but I guess it was too fridged for the rest.

Quick mosey around the lot. Basic introduction. SSH, IW’s, Jazzercise, DQ’s, Willy Mays Hayes, Roscoe’s mom, merkins, LBC’s ETC.

Despite crystal clear directions the PAX struggled with understanding where I was going or trying to lead them?

Split the Pax in 2. Go to separate ends of lot. 1 runner from each team race to the center for 10 Bouyah Merkins or WWII’s alternating. Remaining PAX does exercise of runners choice. First round was like coaching my 5 year old son in Tee Ball! Losing team does burpees.

Mosey to the bunker for round 2 and 3. Same premise but start at top of hill and race to center of bunker.

Some wheels were shown, no one was hurt and beatdown was complete.

Prayers to Hermie’s 2.0. YHC took us out in prayer.

400 is definitely a small number compared to many of the F3RVA PAX that have posted 1,000+ times, but we learned today that 400 is a big number for quantities of certain exercises! 20 HIMs rolled in to The Alamo on this cool morning for YHC’s 400th post. Here is how it went down:

Warmup: Mosey to the top of the hill across from The Alamo and back to circle up for appreciation to all PAX for showing up and supporting YHC in his F3 venture, F3 Mission/Core Principles/Disclaimer and various IC exercises

COP 1: Partner up for Dora with 3 exercises (Carolina Dry Docks, Monkey Humpers, Box Cutters) x 400 of each. Other partner heads to the tennis court and runs suicide with 4 lines. We learned that we have filled our quota for these 3 exercises for the week!

COP 2: 4(00) Corners: Corner 1 – SSH x 100, Corner 2 – Shoulder Taps x 100, Corner 3 – Flutter Kicks x 100, Corner 4 – Squats x 100

COP 3: Circle Up for Build a Bank to 400 – Up/Downs AKA Flying Squirrels according to Crabgrass followed by Firecrackers

Ended with 1 minute to stretch whatever is needed and 1 Burpee each.

Numbers, Names, Announcements (Rudy’s Draft Day Q this Thursday at Timberwolf, Matlock’s 100 Posts this Friday at Satan’s Hill, YHC’s 40th Birthday Q 5/1 at Satan’s Hill, Boys of Summer Kickoff 5/7 at Timberwolf, Memorial Day Convergence – more info coming soon), Prayer Requests (Unspoken Prayers, Our country), Coffee provided by Heist & Crabgrass (Thanks guys!)

First and foremost, thanks to Heist for pushing me towards F3 and getting me to drink the Kool-Aid! A big thanks to the PAX that showed up today to support YHC in reaching 400 posts. All of you have encouraged me in some form or fashion and I truly appreciate each and every one of you. I definitely wouldn’t be where I am today physically, mentally, emotionally if it weren’t for you fellas! Keep pushing yourselves, one another and future FNGs! Stay blessed!

16 HIMs came out for a burner this morning! According to the Winnebago that costs as much as a boat, here’s what happened…

Mosey through the bunker and back and warmup at the tennis courts.

Revolving 4 Corners:

Corner 1: 10x SSH, shuttle run, 10x Merkin, shuttle run, 10x WWII

Corner 2: Sandbag lunge up hill, run back

Corner 3: 10x – skullcrusher, overhead press, curl, squat, KB swing, plank pull through

Corner 4: 15x manmakers

Finished up with circle of fire dealers choice

Boys of summer coming back to Timberwolf this May! Memorial Day convergence, save the date.

Prayers for Dumar’s friend who passed, Globetrotters last treatment, and Excel’s wins

12 men witnessed a feat so legendary, every last one of us will be recounting it at the dinner table tonight.

After a short mosey to the Modern Homes, we set up for a triple check: HRM / Squats / runner to the end of the cul-de-sac. What happened next can only be believed if you were there.

The running group: Nancy, Futon, and Wildcat. As YHC was grinding through his HRM, I heard Nancy shouting from the far end of the street. Why? No clue at first — but it turns out he was absolutely SMOKING Wildcat and Futon. When they returned to the PAX, Wildcat was sucking wind, Futon was curled up in the fetal position, and Nancy stood with both hands raised in victory.

Honestly, who even remembers what we did the rest of the workout after that majestic display?

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!