Tag: The Alamo

RounTrey

  • Nolan Richardson & Bobby Hurley

    YHC decided to check out the exicon for a monday morning beat down. 9 men were up for the workout and some 90’s college basketball trivia.

    The bell rang and 5 burpees was called then a little mozey before the warmup.

    WARMUP- SSH, imperial walkers, helicopter, cherry pickers, LBC

    mosey over to the distaff hill for a small triple check – WWII’s, merkins and timer up to the top of the hill and back .

    Back to the clubhouse for the Nolan Richardson (compliments of the excion). Grab a partner. timer Bernie sanders to the end of the parking lot and One Bobby Hurley at the end before bernie sanders back. 100 of each per team – merkins, American hammers, monkey Humpers, plank jacks. first half complete!

    Mozey to the other side of the lot for the second half…turned to groups of three. same style but runner runs forward to the end and back. exercises were 100 flying squirrels, squats, LBC’s

    Time left for two rounds of suicides with merkins and squats and one ring of fire with merkins

    TIME CALLED.

    Announcements and YHC took us out in prayer with special prayers up for Warby’s father in law and Honeymoon’s brother. Also continued prayers for LIV and Wildcat.

    Blessed to be able to lead this morning! Grateful for F3 and all that we are doing in RVA. Lets keep it up!

  • Okay!

    I was offered the opportunity to lead 7 men on this beautiful dry day. Thank you Heist. 

    WARM UP

    • SSH
    • Helicopters
    • Cherry Pickers
    • Leg stretches
    • Merkins
    • Arm stretches 
    • LBCs

    Moseyed to the Tunnel

    Thing 1: (11s in the Tunnel)

    • Exercise 1: Jump squats
    • Exercise 2: Leg kicks

    Thang 2: (Triple Check)

    • Partner 1: Run
    • Partner 2: Merkins
    • Partner 3: Carolina Dry docks

    Thing 3: (Burpee ladder)

    • Burpees at each Pumpkin light pole. Increase by 2 at each pumpkin light

    Thang 4: (Triple Check)

    • Partner 1: Run
    • Partner 2: WW2
    • Partner 3: Dips

    Numbers, Names, Announcements and Prayer. 

    Prayers for a Wildcats friend Sue and positive news on baby Liv’s test results Friday.

    It was a great day to lead!

  • Love for Liv @ The Alamo

    Wow! What an incredible showing by F3 RVA for the Love for Liv workout at The Alamo on this beautiful morning. Fall was in the air for 77 in total including Ms and 2.0s, 59 F3 Guys which included 5 FNGs. The 2nd F of F3 – Fellowship, shined bright as we lifted Yeehaw, Liv (his daughter who is battling illness) and the entire Schroepfer family up. Liv is truly a fighter and the PAX showed up strong today in support of her fight. Here is how it went down:

    Warm up mosey to the cul-de-sac with return to the Alamo for SSH, Helicopters, Imperial Walkers, Copperhead Squats, Merkins and LBCS all IC. Heist, DTH and Don Draper split off with the kids for a fun filled workout with them while the PAX performed the following fun filled workout:

    COP 1: Partner Up for 11s with Booyah Merkins and Ab Leg Throws running from the front of the Alamo up the hill to the neighborhood entrance.

    COP 2: Triple Check with Dive Bomber Merkins, Ball Dippers, Timer runs up the hill to the neighborhood entrance.

    COP 3: Alamo Stations with different MOT between; Set 1: 5 Burpees, bear crawl to next station, 10 Plank Jacks, lunges to next station, 15 Dry Docks, run around the Alamo to complete the circle; Set 2: 5 WWIIs, broad jumps to next station, 10 Freddie Mercuries, broad jumps to next station, 15 Flutter Kicks, run around the Alamo to complete the circle.

    With only 3 minutes left, threw in 10 more burpees just for fun.

    COT: Numbers, Names, YHC took us out in prayer to include continued prayers for Liv and her fight, Mouthpiece and his wife to have safe travels back to GA and for Florence’s Aunt and Father as they are moving them to Assisted Living Facilities.

    Welcome to the 5 New FNGs – Jason (Swiftie), Finn (Hey Hey), Eli (Switch), John (Reba), Albert (Ponzi)

    PAX transitioned to Walkie Talkies house to enjoy some refreshments and to continue the fellowship. It was great to meet many of the Ms and 2.0s and just enjoy everyone’s company. Not your typical VQ, but I am honored to have led this amazing group of guys on such a special day. I felt my call to lead and honor Liv and so glad I answered. Respect to everyone for showing up and truly making this a blessed Saturday morning! I know the Schroepfer family felt the love and it will be a day for all of us to remember. Continue to spread love, kindness and fellowship!

  • Never Forget

    17 desperados paid tribute to the fallen at the Alamo this glorious morning. Wildcat and I shared Q duties this morning for a nice little beatdown. Here is how it went down:

    Warmorama: Lap on around the parking lot, several laps in the tennis court (mixed in some skips, butt kickers, high knees). Circle up for some SSHs, various stretches, some APDs and Merkins.

    COP 1: Quickest triple check in the world. Timer runs 40 yards and back, with other Pax doing copperhead squats and leg lifts.

    COP 2: 9/11 Mailboxes. Mosey to mailbox alley for a rotation of nine tuck jumps followed 11 merkins.

    COP 3: 200s. Mosey to the modern house culdesac. Partner up. Timer runs 50 yards and back to dumpster. Combined reps of 200 mountain climbers/200 squats/200 flutters/200 SSHs.

    COP 4: Cindy fireman brigade. 3 groups of 5 to 6. One block per group. 1 rotation of curls and tricep extension. Guy lifting the block calls out exercises for everyone else. I heard some people did alot of burpees. Cant blame me.

    Native american run back to the flag. Mudslide led us through some broga.

    Numbers/Names:

    1. Love for Liv this Saturday. Be there. 7 am. Refreshments at 8 am at YeeHaw’s house. Ms and 2.0s welcome. Bring a friend.
    2. 9/23 Convergence at Crucible

  • Neighborhood Tour

    The morning was not Rosie, but 9 HIMs rolled out of bed for the Monday kick start.

    Warmarama included Helicopters, Ukrainian Soldiers, SSH, Don Quixotes, merkins, LBCs, W****** wife.

    The PAX had a tour of the Rountrey neighborhood consisting of 2.5 miles.

    First COP was a triple check in the modern section with WW2s, flutter kicks and a drive by from Merman on his way to work.

    Quick mosey to the next section with 25 Alabama prom dates. Next mosey took us to a cul-de-sac at the trail head for 25 merkins and 25 dry docks. They were so much fun, we repeated.

    Quick little jog over the river and through the woods, popped out in the next cul-de-sac for 50 monkey humpers and 50 jump squats.

    Next stretch of jogging took us to the bottom of the hill for light post burpees. 5 burpees at each of the 5 light post, down to 3 burpees at the last 2 posts.

    Back to the flag for 5 more burpees, light stretching and plank for the last minute. Time.

    Numbers, names, announcements, COT.

  • Monday…Battle at the Alamo

    A great turnout of 13 came out this morning(summer is not quite over yet, the humidity said we have some more left to give) decided to venture for a Mudslide Monday Mayhem-style session. A run where I confused everyone(they normally do not see me go that far for that long) should be the indication that something is up, or I feel pretty good. A WARMARAMMA(SSH, Imperial Walkers, Arm Circles both directions, Don Quixotes, Copperhead squats, Merkins, LBCs with a little added stretching) got us going. Let the main event begin….

    A triple check to start us out. Heels-elevated squats, Mountain Climbers and a run to the entrance(where I thought Nancy was going to catch a little air when he arrived) was the first part. Once that was completed, a venture over to a hill I remembered where you can get in a good amount of overall work. We started hitting each mailbox on the way down(5 Merkins, 10 2 count ball dippers, 15 WW2, 20 calf raises, 25 double count flutters, 30 jump squats). Ahhh the next part on the way back up, you hit the first mailbox with 30 jump squats, then go 30, 25(then adding an exercise till you finished off at the top completing everything at one clip).

    A little mosey back near the flag to the tennis courts(a little 4 corner lady of the evening style). 10 plank jacks, 20 Alabama Prom Dates, 30 single-count lunges, 40 SSH. Once that was finished, it was time so came back out, Numbers, Names, Announcements and Prayer request(for little Liv, Vagabond’s brother-in-law, plus Cookie’s and all the other kids going back to school today)lead by YHC finished out the morning.

    Nice way to jump start the week. Have a good one, give your little ones a little extra love today

  • More Humid than Humid

    10 HIMs with 1 FNG started their Monday morning out in the humid Gloom. Here’s what went down.

    Warm up. Quick mosey to north parking lot, mission statement. SSH, helicopters, Don Kehotes, DMH, merkins, LBCs.

    The Thang.

    COP #1- 11’s with burpees, jog up the hill and jump squats

    COP #2- 4 corners prostitute style. 10 merkins, 20 monkey humpers, 30 flutter kicks, 40 LBCs. After a 30 count, paired up for 8 bear crawl to merkin boo-yahs in the width of the tennis courts.

    COP #3- Triple check through the tunnel with WW2s and Alabama prom dates.

    Jog back to flag, ended with 50 toe taps, 25 curb dips, 5 count merkin choice around the horn, and plank until time.

    Welcomed Yee-Haw to the group, announcements, Prayer requests, COT

  • All the Way Down

    8 brawny HIMs met in the swampy morning gloom to kick this week off the right way. According to the female dog walkers who demanded strict merkin form from the PAX, this happened:

    Warmarama:

    5 minute mosey

    Overhead stretch, dead man hang, cherry pickers, Ukrainian soldiers, imperial walkers, copperhead squats, helicopters, SSHs, slow count LBCs, flutter kicks, and Freddie Mercurys (thanks to Gomer Pyle), merkins into a plank, right hand to right foot followed by left hand to left foot (arms extended overhead once in position), Fudd’s wife, Wilson’s wife

    The Thang:

    Horseshoe 11s, start with 10 Spider-Man merkins followed by 1 jump squat, proceed until finished

    *huff huff huff…okay, time for an audible. Stop at 5 Spider-Man merkins and 6 jump squats

    Four corners, lady of the night style:

    -10 werkins, 20 box cutters, 30 jump squats, 40 double-count mountain climbers

    Ring of fire followed by OYO stretching.

    Time called.

    Always appreciate an opportunity to lead this fine bunch; iron sharpens iron!

    Continued prayers for Liv, and for a young sailor Heist met at Busch Gardens who, at a young age, is dealing with major health issues and self-doubt. Thanks for our F3 brothers, and for our enumerable blessings which we sometimes forget and take for granted. Be a force for good, smile, give a kind word, for, it won’t be long, ‘til I’m gonna need somebody to lean on.

  • Ring of Mary?

    16 Beasts came out this morning to start the week of right!

    Warmup COP- SSH, Helicopter, Don Quixote, Cherry Pickers, Merkin, LBC

    Jog around neighborhood ( Q trying to burn off some VQ adrenaline )with stops at each cul-de-sac for exercise ( merkin, squat, mountain climbers, up / down walk the curb, plank jacks

    Then over to the hill for some mailbox work up and down the hill to each mailbox with increasing exercise at each (burpees,  jump squat, dry docks, lunge, shoulder tap, monkey humpers)

    indigenous back up the hill with last man doing merkins before leading the line. From the top of the hill we headed to the courts

    4 corners- 25 WWI, 50 mountain climbers, 75 squats, 100 SSH …

    Triple check –  WWII, Diamond pushups and timer

    a coupe minutes left for Swoop to create Ring of Mary ….after some mumble chatter we finished with MARY

    SWOOP took us out in prayer.

    Grateful to all who came out this morning for my VQ and grateful for this group! Make it a great day today!!

  • Nah that is the sprinklers

    9 strong posted for this mornings version of the Alamo. Of course it was sunny and 72. According to the dog walkers here is what happened. Futon EHed a friendly new guy. Welcome Cold Call. On the second side the sprinklers kept us nice and cool, or it could have been the rain drops.

    COP- 20 each SSH, LBC; 10 Each Topsy Turkey, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Flutters,  

    YHC called for a progressive horseshoe. End were the top side of trail to tunnel. Run was though tunnel and back up the other side. I did not think it was that far of a run but we logged 2.5 miles. 5 Drydocks, 10 2 count lunges, 15 WWII’s, 20 Merkins, 25 toe taps, 30 LBC’s, 35 Squats. We worked all the way up and were on way back down when at merkins time was called. BTTF.

    Announcements- T-shirt order for Liv, see Futon. Workout with shirts coming to the Alamo soon.

    Prayer Requests: To Cold call’s MIL, To Liv a 9 month old neighbor with cancer. Cancer Sucks!