Tag: The Alamo

12 SOJ beasts showed up to better themselves this morning on a beautiful 70 and sunny morning. Many showing off the new F3 swag! The shirts look great!

YHC started with a light mosey over to the warmarama – SSH, Cherry Pickers, imperial walkers, copperhead squats, merkins and flutter kicks

THE Thang

mosey over to the tunnel of love only to find that the tunnel was too dark for YHC plans so we quickly rerouted to the hill at the entrance to the neighborhood for some 11’s – squats and drydocks on the hill…

mosey back to the parking lot for 4 corners – prostitute style – 10 mountain climbers, 20 heels to heaven, 30 freddie mercury, 40 LBCs

mosey to snowman alley for some lightpole work…starting with 2 merkins and increasing by 2 at every snowman at the end of the street we turned around and starting with 1 burpee and increasing by 1 at each light pole back to the parking lot

Finished up with some mary – werkins, diamond merkins, sumo squats, jump squats, rocketts, arm circles, burpees, Lt. dans, should taps, WWII, windshield wipers

Time called

Announcements- sign up for grow ruck, frozen triangle details

Prayers for Futon’s sister in law, purple rains friend and wildcat

Thanks for the opportunity to lead this morning!

Did a 4 mile run with Wildcat around the neighborhood yesterday and felt a little sore from the extra push. When I got backup Q duty last night I did a little grinch smile. When you Q, you call the shots!

Thang: 5:30 a.m. Longest warmup jog ever from the clubhouse to the new section of Rountrey….nothing but a barren wasteland of gravel and empty lots. I gave the F3 spiel and double checked with Boberry and Statefarm…btw, working on my F3 flag, so far Harbor Freight seems to be the winner with my $9.99 shovel and $3.99 flag!

I digress…did some various stretches and carried on down Bellstone. Stopped by Blacktop’s house…Pax owed 10 penalty burpees because he said he was going to come out today.

Mosey on around the trails behind Swoop’s house. Dodged various muddy puddles. Found a dry spot and did 20x copperhead squats and a 2 minute plank. Popped out on Endstone Trail and headed up the hill.

• Made up exercise #1 at Endstone Culdesac: S.A.N.T.A.
  • S: SSH (30x)
  • A: APD (30x)
  • N: No cheat merkin (20x)
  • T: “Torso Twist” aka american hammers (20x)
  • A: A Burpee
• Kicked off the next one to RVa’s one and only Statefarm in Rankin CT for G.R.I.N.C.H.
  • G: Getups(10x) these sucked.
  • R and I: Rows and Incline Merkins. Partner exercise where ankles held for rows and buddy does Merkins. I think the neighbors may have callef the police as it looked illegal.
  • N: No cheat squats (20x)
  • C: Crunchy Frogs (20x)
  • H: Hury up to Alamo….sprint

Back to Alamo for some stretches. Maybe even some partner stretches, but what happens at the Alamo stays at the Alamo.

Announcements:

1. Rosie 12 DOC tmw
2. Vagabond’s last stand at Satan’s Hill on 1/5/24
3. Bring shoes tmw for donation to DTH.

Prayers:

Keep praying for little Liv and her continued healing. Pray for Wildcat. He has shoulder surgery Wednesday a.m. to clean up old football injuries. Pray for recovery for Swoop’s buddy who is in a medically induced coma in Brazil after a hang gliding accident.

One last thing men. Put your damn cell phone down and spend good quality time with your family this Christmas. Time with our loved ones is precious. Enjoy it!

Heist out.

With Yeehaw on the mend an audible was called and YHC stepped in to take the Q this morning. 10 beasts showed up to push themselves hard this morning. here is how it went down…

Mosey to the cul de sac and back to parking lot for some warmarama- SSH, Helicopters, Imperial walkers, dead man hang, LBC, Flutter kicks

mosey over to the other side of the parking lot for some parking lot workout. starting with first parking spot 5 merkins, 10 squats, 15 LBCs then run to the dumpster and back to the spot right before the starting spot then repeat until down the parking spots . approx 10 spots

circle up for some wave style exercises. starting with YHC we started with 10 jump squats when I hit my 5th the next person started and continued their 10 and repeated around the circle. when complete we moved on to a circle of each of the following – mountain climbers, merkins, burpees, flutter kicks

headed over to the tennis courts for some partner work- 25 SSH then bear crawl to center of court and 10 booyah merkins bernie back to the start then repeat for freddie mercury and WWII

Time Called

Announcements- tacky light run, 12 days of Christmas ( signup for secret santa)

prayer requests- swoops friend friend home recovering from paragliding accident. keeping all families in our prayers for the holiday season

Always great to lead this pack who pushes it every day. Iron Sharpens Iron.

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

10 Fearless men turned out this morning for a nice morning ride down Route 66….Here is how it went down.

Mosey to the other side of the horseshoe for a warmup- helicopters, dead man hang, imperial walkers, merkins, LBCs

mosey over to the tennis court for a 4 corners (prostitute style) – 10 mountain climbers, 20 merkins, 30 monkey humpers, 40 freddie mercury

Then off to Route 66- run around the neighborhood with a burpee at the first intersection and adding another burpee at the next…..we traveled past 11 intersections with increasing burpees for a total of 66 burpees. there were no pit stops on route 66 and Wildcat was our pace car so we crushed this!!

back to the clubhouse for a dora- 50 carolina dry docks, 100 high knees, 150 LBC

finished the time off with a 4 corners around the parking lot ( prostitute style) – 10 LBC, 20 Squats, 30 heels to heaven , 40 box cuttters

Time called.

announcements- meals for shaw shank, thanksgiving Q, breaking bread

Wildcat took us out in prayer

Thanks to the group. always an honor to lead this group of guys who are pushing to better themselves every day.

If you have never had the pleasure of having your balls busted by Heist then shame on you! He spent 3 months busting YHC’s balls earlier in the year to join F3 and then every day after YHC’s VQ (9/16) to pick up another Q. If you can VQ for 70 PAX members, you can Q for 9 Pax members, so get your ass on the sign-up sheet is what I vaguely remember him telling me. Well, the ball busting ended today! Q taken and workout ready to go, until a PAX member (won’t mention names Warby) reached out and asked if there was a lot of running. YHC woke up at 12:30 AM and 2:30 AM to change things up a bit to accommodate for the 5-6 week lingering coughers. Here is what went down:

Warm Up: Mosey to the Graythorne entrance and back to the Alamo for the following exercises: SSH x 15, Imperial Walkers x 12, Arm Stretches x 4 way, Merkins x 10, Seated Butterfly Stretch, Freddie Mercuries x 15

COP 1: Parking lot curb block walks with Merkin between blocks traveling both right and left while 1 PAX member at a time runs loop around the Alamo. Performed curb block walks until each member circled the Alamo once. This burned the chest/shoulders way more than it seemed like it would at 12:30 AM.

COP 2: Partner up for Dora without running? – 100 Crab Walk Single Leg Extensions (2 count), 200 Box Cutters, 300 Ball Dippers: Partner 1 performs Dora exercises while partner 2 performs 7 Burpees – switch until exercises complete.

COP 3: Mosey to front of the Alamo for a Triple Check – Squats, WWIIs and runner up the hill to the Graythorne entrance.

COP 4: Mosey to the tennis courts for 4 corners: 1st Corner x 10 Carolina Dry Docks, 2nd Corner x 20 LBCs, 3rd Corner x 30 Mountain Climbers (announced single count, Wildcat requested double count, ask and he shall receive), 4th Corner x 40 Calf Raises with Raise the Roof.

Mosey back to the parking lot to circle up for ring of fire stretches for last few minutes.

Numbers, Names, Announcements & Prayers to include continued recovery from cardiac surgery for Warby’s father, Hermes surgery this coming Thursday and YHC’s coworker who just lost her mother to battle with cancer.

Thanks to all that showed up today and hope to see more of you out there this week. In all seriousness, the ball busting was completely worth it. I appreciate Heist getting me out there and introducing me to a great group of guys and a way to better myself physically, mentally and emotionally. You can’t help others fill their cup if yours is empty and the fitness, fellowship and faith sure has kept my cup overflowing! It was an honor to lead the group today and look forward to many more.