Tag: The Alamo

RounTrey

  • Rudy Gets the Ghost Flag – Again?

    Rudy had an excellent beatdown dialed up for his SOJ brothers only to have Mr. Rogers and Handshake, the Westhoe Bros, arrive with the Ghost Flag, snatching away the Q. Apparently, this is Rudy’s 2nd time having the Ghost Flag. What are the odds? And just what are these Westhoe Bros all about? 16 strong at The Alamo found out.

    Warm up: Run around the horse shoe (high knees, butt kickers, karaoke). 

    COP: Introduction. Disclaimer. SSHs, DQs, Cherry Pickers, Mt Climbers, WWIIs, & Merkins. Recover. Enough of that: Let’s roll!

    Westhoe Bro Mr. Rogers was up first w/ some Parking Lot Fun: Hop to the next parking space and crank out 5 Merkins. Go all the way to the end. Go back with a Crab Walk to the next parking space and knock out 5 Jump Squats at each. Then Lunges w/ Plank Jacks and finally Bear Crawls w/ WWIIs.

    Next up? 7s w/ Mike Tysons and FMs.

    The Q was then passed to the other Westhoe Bro, Handshake, who improvised, jumped right past a Septouple Check and introduced an F3 first: The Octouple Check. 8 men on a line. The other 8 form a parallel line. Men facing each other pair up. One line picks an exercise. First pair runs the horse shoe while the remaining pairs perform their exercises. Runners return, go to the opposite end of the line, all pairs shift down a spot and perform the next exercise. If this doesn’t make sense, it’s because it’s a friggin’ Octouple Check and you just had to be there.

    Squat Walk to the bend in the lot. Form 2 lines again. First pair Bear Crawls alllllll the way down to Big Blue, Handshake’s truck. Next pair waits 10 seconds, then follows. And so on.

    Pair up again. P1 runs to the fence and back. P2 Squats. Then WWIs. Then more Merkins. 6:15am!

    Numbers. Names.

    Announcements:

    Century Classic 2.0 CSAUP May 2-3. Don’t think about it. Just sign up. What could go wrong?

    Rudy will be doing a Draft Day themed Q soon. Rudy is a bigger football nut than me. And apparently Draft Day is his biggest football day, bigger than the Super Bowl. What?! This Q should be epic!

    Corned Beef will be leading a crew at the Bridge on April 26 and Big Herm’s got it on May 10.

    Prayer Requests: Flyboy asked for prayers for his neighbor’s M, who is suffering from Liver Failure.

    YHC took us out.

    Moleskin: Man, I just love F3. Fun to buddy up w/ Handshake, steal the Q & meet some new dudes. All before 7am. What a great way to start the day. Good to visit SOJ. It’s been a little while. The Alamo has tons of new guys, and everyone is 30. Heist and others have done a fantastic job of inviting new guys to join and giving away this awesome thing that was shared so freely with us. In fact, Heist is working on another FNG right now. Wildcat had a good lung scan recently. And despite his ailment, he was still the fastest one out there today. What the heck?!? Great to briefly chat w/ and share some laughs w/ guys I’ve never met before like Toby, Matlock and Flyboy. Always a pleasure to see Warby and I”m looking forward to him Qing Circus Maximus soon. It’s a blessing to be a part of this brotherhood. Rudy, thanks for letting Handshake & I crash your party. Lookin’ forward to seeing what you do w/ the Ghost Flag. Have a great Monday gents and I’ll SYITG!

  • I got 99 problems but RUCKING ain’t one… unless you’re REALLY EARLY!

    10 men arrived at the “STOP SIGN of RUCKERS”, One of us (FlyBoy) arrived anxiously early at 5:15am instead of 5:30am, on Camdale/Bellstone to get in a 45min ruck. We trekked into the new section and saw for the first time, a FAKE DOG keeping watch of Crabgrass dropping a deuce. Good boy! We talked about variety of things, almost had us an ole’ fashion Ruck Fight w/ knives, and we grew together as men do on weighted morning walks with each other. Some of us laughed, some of us cried remembering our bad moments in Ultimate Frisbee, and some of us laughed more at the guy who still holds onto those Ultimate Frisbee (opposite of highlights) lowlights. We remember, Rudy… we remember.

    COT was positive and we fist bumped in the end.

  • F3 x 365: part 1

    19 HIMS joined the Woodsman on a chilly spring morning for his 1 year beatdown. We started off with some side shuffles, karaoke, super mario jumps, bear crawls, and broad jumps. The pax then circled up for some SSH and then various stretches to complete the warm up.

    COP#1 – the “Dirty Thirty” (5 rounds of 30 reps of an exercise at each cone, with running)

    • Exercise 1: 30 merkins
    • Exercise 2: 30 squats
    • Exercise 3: 30 LBCs
    • Exercise 4: 30 Carolina dry docks
    • Exercise 5: 15 lunges per leg
    • Exercise 6: 5 burpees, and then run to the last cone and back to the start to wait for the 6.

    Cop#2 – Dora

    • 100 WW2s, 200 Alabama prom dates, 200 shoulder taps

    ANNOUNCEMENTS

    • CSAUP in May
    • The Bridge – contact Heist

    PRAYERS

    • Keep Wildcat in your thoughts
    • The family of a man that took his life shared by 3 doors down

    The dora was cut a little short due to time but overall a good workout to start the week. We covered over 2 miles so good warm up for the CSAUP. I got the circuit idea from Crabgrass’s gauntlet (which was killer). Thanks everyone for coming out, especially the F3 HIMS from a little north. Shout out to Chaplain, he was at my first F3 outing at the Crossing last spring so was great to have him down south on a Monday morning. I’ve enjoyed being a part of F3 and appreciate all of you guys. Looking forward to part 2 in a year.

  • Spring Cleaning: Pax Edition

    Springtime at RounTrey means two things: airborne pollen and questionable life choices. Alamo brought both in heavy doses. The PAX were serenaded by classics such as “Bodies Hit the Floor” while their bodies… hit the floor.

    Warmerama: side straddle hops, arm circles, imperial walkers, don quixotes, Alabama prom dates

    COP 1 (Musicerama): “Thunderstruck”- holding plank throughout. Merkin each time for thunder or thunderstruck

    “Bring sally up”, – start in seated crouch , go up each time “bring sally up”

    “Bodies hit the floor” – side straddle hops then burpee when “bodies hit the floor”

    COP 2: Mosey to tunnel. 20 x donkey kicks. Entire pax feet on wall holds it, last person does 5 world war twos, runs to the front.

    COP 3: Eye of the storm- 3 circuits. Corner 1- 10 american hammers double count; corner 2- 20 lbcs; corner 3 (top of hill) 30 jump squats. 3 burpees each time pax arrives at the “eye”

    COP 4: murder merkins (credit to Mudslide). start at one end of parking lot , do 1 murder merkin, burpee, shoulder tap, merkin, shoulder tap, merkin, knee tap, merkin, knee tap, merkin, ankle tap, merkin, ankle tap, merkin, toe tap, merkin, toe tap, merkin, mike tyson, merkin up. Run to other end of parking lot, 6 lbcs, in decreasing order

    Announcements: Century coming up on May 2nd- teams still available.

    Prayer requests: Kids going back to school, Dumar’s father as he recovers from surgery

  • Colin Waller, 40, Heist

    17 grown-boys started thir week off STRONG and ran around the parking lot today at The Alamo. Here’s what went down…

    WARAMARAMA – Took the PAX on a field trip through the tunnel of love and ran back to the parking lot. Stretched out, gave the mission and got into it.

    COP #1 – 4 Corners: SUPERsized (covered a lot of ground) and LOTN-style.

    • Corner #1 – (10) Toe Taps on the curb
    • Corner #2 – (20) Squats
    • Corner #3 – (30) Carolina Dry Docks
    • Corner #4 – (40) SSH’s

    COP #2 – Partner excercises on the Tennis Court

    • Round 1: Bear Crawl to the middle of the court to meet your partner and perform (10) Booyah Merkins. Crawl Bear back. Three rounds.
    • Round 2: Crab Walk to the middle of the court to meet your partner and perform (10) Booyah WW2’s. Crab Walk back. Three rounds.
    • Round 3: Lunge to the middle of the court to meet your partner and perform (10) Booyah Lunges. Lunge Back. Three rounds.

    COP #3 – Attempted to go on an Indigenous-People’s run but YHC could feel that the PAX needed a breather so we slowed things down with a Ring of Fire.

    • Most of the PAX had a chance to call out an Ab exercise (QTY 10) for the rest of the PAX to perform. ~140 total reps of various ab exercises.

    ANNOUNCEMENTS

    • CSOP coming up! Hit up Heist for deets.
    • FNG ALERT – Welcome, The Duke!

    PRAYERS/WINS

    • PRAYER – Prayers for healthy pregnancies for The Duke/LWood’s M’s.
    • PRAYER – Blacktop’s father recently passed away. Prayer’s for strength and to see you soon, Blacktop!
    • PRAYER – Rudy’s friend Jay’s father preparing for quad-bypass surgery.

  • Alamo 2nd Anniversary

    What a solid turn out for the Alamo 2 year! 26 HIMs including 4 FNGs!

    Opened with the F3 mission statement and we were off. DMH, SSH, Ukrainian Soldiers, Jazzercise merkins, and a few wife stretches. Cookie, 3 Doors Down and Warby shared the Q, since we were all FNGs 2 years ago.

    COP 1 Warby: The Old Hundred. 100, LBCs, 90 SSH, 80 double count toe taps, 70 shoulder taps, 60 monkey humpers, 50 merkins, 40 Lt. Dans, 30 plank jacks, 20 jump squats, 10 WW2s. In between sets, we ran the length of the parking lot.

    COP 2 Cookie: 11s consisting of jump squats and burpees. Two bonus burpees at the tail end of COP

    COP 3 # Doors Down: Triple check. LBCs and WW2s while the runner side shuffled to the hill and Bernie up the hill, jog back down.

    Time called after a 15 second plank. Count, Names, PR, Announcements and the ever so fun naming of the FNGs!!! Wildcat took us out in COT.

    Please welcome Billy Bean, Toby, Festivius, and Matlock!!!!!

    This has been an incredible 2 year journey and a life changing one as well! You all are motivators and an inspiration. F3 has changed and shaped lives for the better and I couldn’t be more thankful for each one of you. Always an honor to lead you gents!

  • Groundhog Day!!! (1 year anniversary)

    To ring in my 1 year of F3, I brought back my 1st workout at The Alamo and used Vagabond’s workout he used. This was so great because Swoop pulled me into F3 by saying “hardly any running” and we did 3.5 miles that first day. But I did it… and that showed me through the power of F3 that doing hard things only makes you harder ; )…

    Iron sharpens iron.

    Warmaroma: SSH, Imp. Walkers, Dead Man Hang C,R,L, Arm Circles.

    Mosey to the modern home section and partner up for a Dora. P1 runs down to the cul de sac, alternate 100 merkins, 200 deep squats, 300 SSH.

    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!

    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 DQ. It was this time that Hermie reminded me of the time…we had 10 minutes left. Let’s mosey back to the clubhouse.

    Ring of Fire to end it.

    FNG was named Flyboy because he loves helicopters.

    Reminders: Chili cook off … bring FNG, 2 year Alamo Anniversary Next Monday!!!

    Thanks Swoop for getting me out here a year ago! Thanks gentlemen for bringing a smile to my face every time and for pushing me to be a better me! You Da Best!

  • Metamorphosis

    17 HIMs came out to workout and help YHC celebrate his one year F3 anniversary! Shortly after joining F3, I read The Comfort Crisis and became inspired to ruck, do GORuck events and take on challenges I had not previously in life. I listen to the authors Two Percent podcast and have incorporated some of his workouts into F3 Qs

    I’ve been thinking about what workout I wanted to do for my one year, and I hadn’t landed on anything, but then this week the head of F3 joined Michael Easter on his podcast to talk about what F3 is. Afterwards, he sent Easter an F3 workout, Kool Aid, and he posted it on Friday. To have the two things I have leaned on heavily in my fitness journey to intersect ironically at my one year was incredible! Funny how life has a way of doing that from time to time. So today, we did Kool Aid (Extra Sugar)

    • Quick warmup and then grab a coupon and circle up.
    • 800 meter run
    • 20 bench press with flutters
    • 20 WWIII
    • 20 Squat Thrusters
    • 400 meter run
    • 20 curls
    • 20 manmakers
    • 20 bent rows
    • 400 meter run
    • 20 squats
    • 20 calf raises
    • 20 kettlebell swings

    Complete that circuit, take a quick breather, then do it again in reverse. Finished up with a few seconds to spare!

    Whew, gonna feel that one tomorrow.

    announcements and prayers and YHC took us out.

    I want to thank everyone who has been a part of this journey since I started a year ago. The truth is, every time I chose comfort over effort, I was making a choice to settle. I chose to ignore things in my life, but eventually came to the realization that I had every opportunity to change, but yet I chose to stay the same. That’s a burden that no amount of time will change.

    The best time to plant a tree was 25 years ago, but the second best time to plant a tree is today. It doesn’t matter what you did or did not do yesterday, you can make the choice to change things at any time. The hardest part about F3 is showing up. If you can commit to getting out of bed, the rest is easy. I made the commitment to myself that I wanted to be better and I haven’t looked back since. Thank you for all the support, it’s meant the world to me!

    Enough sappy talk for one day, let’s get back to complaining about how much YHC made us run today…

  • That’s just horrible

    10 HIMs embraced the chilly morning to get their week off to a great start. After a quick warmarama, the PAX was off to tour the neighborhood of The Alamo.

    The Old Hundred

    Running through the hood, the PAX stopped at 9 cul de sacs. At some of the stops, we tried to figure out if it was Wildcat or the sewer that was making us choke.
    Cul de sack 1: 100 LBCs, Cul de sac 2: 90 SSH, Cul de sac 3: 80calf raises , Cul de sac 4: 70 shoulder taps, Cul de sac 5: 60 monkey humpers, Cul de sac 6: 50 merkins, Cul de sac 7: 40 Lt. Dans, Cul de sac 8: 30 elbow plank jacks, cul de sac 9: 20 WW2. Finished up at the glad with 10 no surrenders.

    With 10 min left, the PAX was hoping for broga. No sir. We ended with a Dora of PAX choice. 100 double count flutters , 200 squats and 300 arm circles.

    Time called. Numbers, names, COT

    3/10 Crabby 1 year

    3/17 Fandango 1 year

    3/24 Alamo 2 year. Let’s make this a big event

    Always a pleasure leading you gents!!

  • The 12th man

    It was brisk morning and the pax of 12 started the day off right.

    Warm up – zig zag with short mosey 

    SSH 

    Ukranian soldiers 

    Hillbillies 

    Stretches

    LBCs

    Thing 1: Mosey to hill behind the pool

    10 squats

    bear crawl or up the hill

    10 squats

    run back down 

    10 merkins

    bear crawl up the hill

    10 merkins

    run back down 

    10 Carolina dry docks

    bear crawl

    10 Carolina dry docks

    run back down 

    Thing 2: Indigenous run – 3 squats

    Triple check 

    merkins

    toe taps 

    partner runs around circle

    Thing 3: Indigenous run – 2 burpees

    Dora

    100 fire crackers

    200 plank jacks

    300 LBCs 

    Thing 4: 4 corners – 3 rounds 

    round 1: 10 merkins at each corner

    round 2: 20 WW2s at each corner

    round 3: 30 Alabama prom dates

    Ran out of time for round 4. 

    Circled up and held plank for 60 seconds 

    Announcements:

    There is early planning for a century run in April or May. Starts at 6 PM on Friday night and ends Saturday morning 10 AM. Will have teams. 

    Big Herm and Ponch making the boys proud getting top 10 posters so far for 2025

    SOJ leadership MTG 3/11 at Heist’s residence 

    Keep Meatball in your thoughts as he is recovering from an injury.

    Woodsman took us out in prayer. 

    This was my second Q and it was easier the second time around. The cadence was still off but it got the job done. Privilege to lead you guys. There was grunting and some chatter, so I’ll take it!