Tag: The Alamo

12 strong started the week off right at the Alamo. Ready to seize the day and the week. According to those up with crying babies here is what went down.

COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Ukrainian Soldiers, , Coper head squat, Merkins,Flutters , Plank jacks, 

The Thang: Alamo parking lot is shaped like a horseshoe! The greatest CFB team plays in the Horseshoe! I smell a horseshoe. Run to opposite side of shoe and complete 5 WWII’s, Run back and do 5 WWII’s and 10 Drydocks. It was progressive and progressed with 15 Copperhead squats , 20 Dollies, 25 Merkins, 30 Lunges, 35 LBC’s. Then back down shedding an exercise with each run.

Announcements: CSAUPin May, see Slack.

Prayer Requests: To Chippendale, to those recovering from 10K, To our High Schoolers as they attend prom and grad activities.

YHC took us out in prayer.

Make Today Awesome!  

13 SOJ desperados mounted up for another Monday session at (whistles) THE ALAMO (whip snap)

Mosey around the parking area and enter the Tennis Court. Disclaimers, etc. 

Warmorama: SSH, Ukrainian Soldiers, Copper Head squats, Muricans, LBCs, “Duke” stretch left and right side, 60 seconds for Pax to stretch OYO. 

The thang: 

Part 1: Started out with a “lady of the night” four corners on the tennis court. Exercises were 10 squats/20 LBCs/30 Drydocks/40 SSH. Build up and build down.  

Part 2: For context, the parking lot at the Alamo is U-shaped, so I decided to kick off partner bear-crawl/lunge/broad jump burpees. My bad on this one guys…

We started at tennis court and worked our way towards dumpster. Audible for the next corner (in front of the Alamo.  Halfway through the broad jump burpees we switched to crawl bear. Made it to the final stretch and I decided to bring it all then way home. Finished up with backwards lunges to the end. Lots of grumbling. 

Part 3: Mosey to small hill behind Pool for 11s with Muricans and Sauats. 

20 count. Recover. Mosey to “the bunker”

Part 4: Bunker is the tunnel that goes underneath  Woolridge Road. 

Teams of 3. A man goes to opposite side of tunnel holds plank/B man holds squat position along the tunnel wall and shuffles to A man. C man performed flutters. Rotated several times through this and then back to flag. 

Part 5:  1 round of Murican Mary. 

Cool down with some stretches. 

Outro: Numbers and Names.  Welcome Adam aka  “Pelé” our newest member of the Pax. Name comes from his time spent in Brazil. 

Announcements:

• OC has KB Q tmw
• CSAUP at Godwin Highschool on May 6. See slack
• SOJ get together last Friday. Lots of good stuff coming. 

Prayers – Wildcat took us out. Prayers for all in the Pax. Prayers for all the guys on IR. 

Other thoughts: Shout out to our Pax members Vagabond and McGruff who suggested the idea of the Alamo. It has been awesome having all these new guys out in the gloom. Would not have happened without that idea. 

A Sunday night 8:00 check of the Q sheet showed no Q for the newest-hottest AO in town. YHC had been thinking about making a trip down to The Alamo and this proved to be an easy opportunity.

Mosey around the full parking lot to get the muscles warm and start with a COP full of various fun exercises to include Inverted Scorpion Kicks, Suzanne Summers, etc.

Mosey to the Tennis Courts and for Wheelbarrows. P1 Wheelbarrow from the end line to the net and complete 10 Derkins. Mosey back to the line and repeat with P2. Repeat for 3 rounds for each partner.

Mosey to the street in the front of the main building. When there is no four corners to run around we can still do a Four Points run. Mosey up the street and complete 10 Jump Squats, next stop 10 Jump Squats and 20 WWII’s, next stop 10 Jump Squats and 20 WWII’s and 30 Merkins, next stop 10/20/30 and 40 LBC’s. Now descending 30/20/10 then 20/10 then 10.

Mosey back to the front of the Tennis Courts. Get 2 partners for a Triple Check. P1 run to the front door of the building and back. P2 LBC’s, P3 Squats. 3 people, 3 rounds.

Mosey back to the front of the building for Curb Crawls. Bear Crawl and then (1) Incline Merkin, Crawl Bear back for (2) Merkins. Ladder up to 5 and then back down.

Finish with 2 minutes of Mary featuring Flutter Kicks and WWII’s.

Announcements – SOJ Happy Hour this week at Diamond Billards. Not sure the exact date/time.

NMS – It was a good day to make a road trip. Definitely surprised some people when they rolled up and Lil’ Blue was sitting in the parking lot. Great job to Vagabond and others for taking charge and getting The Alamo started and getting new people out. Way to use the power of Facebook and weaponizing spousal guilt.

5 desperados met at the Alamo for one last stand against the joys of weekend excess!

Warmorama: Jog to culdsesac some SSH and went over how to BLIMP. BLIMPS: Burpee-5x/Lunge-10x/Imperial Walker-10x/Merkin-10x/Plank Jacks-10x/Squats-10x.

Jogged around Rountrey about 3 miles and stopped in various culdesacs for around 6 rounds of BLIMPS.

New dude superlatives:

Comanche scout: Warby was part tour guide and scout. Now I know where Vagabond, Nap Pod and Warby live.

Safety Warden: Cookie wins the award this morning. He was rocking a pair of sporty safety glasses as way to avoid pollen in the eyes.

Names/Numbers. Wildcat took us out in prayer

Strong work today.

Six men came out to defend the Alamo

WARM UP

• SSH
• Imperial Walkers
• Cherry Pickers
• Leg stretches
• Back stretches
• Arm stretches
• LBC
• Alabama Prom Dates
• Merkins

Moseyed to the Tunnel

Thing 1: Tango & Cash (Dora)

• 100 Merkins
• 200 LBC
• 300 Squats

Thing 2: Daylight (11s in the Tunnel)

• Exercise 1: American Hammers
• Exercise 2: Crunchy Frogs

Thing 3: Rocky (Triple Check)

• Partner 1 & 2 Leg Throws
• Partner 3: Run Loop/Stairs

Numbers, Names, Announcements and Prayer

Make it a great day fellas!

26 Chubby Hubby’s stared second winter in the face and came out for the inauguration of F3 Rva’s newest AO, The Alamo. What an unbelievable turn out with 4 FNGs, and 22 brothers in arms from not only SOJ but from all around the F3RVA. Appreciate your support and turn out fellas! It was so much fun to see the support and so many new faces. Here we GROW!!! According to the Ms that were watching their stallions through their Ring Doorbell cameras, here is what went down.

COP-

Mosey to the cul de sac to the right of the clubhouse and back. Then to various exercises. SSH, Imp Walkers, Ukranian Soldiers, Arm circles big and small, Merkins, quick Broga stretch – plank hold, LH high, RH high, Left foot to left hand stretch, hands to the sky, back to plank, right foot to right hand, hands to the sky, back to plank, LBC, Freddie Mercury, WS wipers, on your feet.

The Thang –

Mosey to the modern homes and partner up for a Dora. P1 runs to the modern home sac, P2 does various exercises until numbers are completed as a team. 100 merkins, 200 LBCs, 300 double count mountain climbers.

Mosey down the hill to the stop sign and get into groups of three for a Triple Check. P1 runs down to the cud de sac on the right while P2 does merkin variations. R1 is diamond merkin, R2 standard Merkin, R3 wide grip merkin. P3 does standard WW2 for R1, WW2 twist left R2, WW2 twist right R3.

Mosey to bottom of the Endstone hill. Not as long as Satan’s Hill, but a bit more incline for a mini Jacobs ladder due to time. Run to the top of the hill and perform 3 burpees, back down 2, up 1, then mosey back to the flag. With 4 minutes left, we finished it off with a little ring of fire.

COT –

Numberama, Namerama, the norm. What a great morning Gentleman! So much fun seeing all of the support and new faces. 4 FNGs showing up is incredible, and we have more that have messaged me that they will be there in coming posts. All four said they would be back out as well. Couldn’t have asked for a better way to finish off my 30’s. Got names and email addresses from FNGs so please welcome them when they join slack (Cookie, Armstrong, Warbie, and 3 Doors Down). Prayers for YHC and Gypsy’s two cousins who both just had 2.0s and had challenges with stays in the NICU. Prayers for all of the brotherhood, that we will spread the word and continue to grow.

Tomorrow is YHCs official bday, the big 4 0, and I will have the Q at Old Hundred for Kettlebells as well. Would love to see any of you there as well. Appreciate every one of you and what F3 has done for me. Thank you all for the brotherhood! Let’s EH a few more, and SL our brothers who have been absent. Together we will continue to grow this thing!

Vagabond