Tag: Rudy

  • Rocking out at The real RC – from Mahatma

    Warm Up
    SSH
    Mnt man poopers
    Side lunges rt to lft
    Frinkle Swings
    Hillbillies
    Febreeze – 2/4 4/8 6/12…….10/20
    BB then hold legs 6” air press

    Grab rocks – 2 large the rest medium

    Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.

    2 to 10 starting at the goal line
    Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
    Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.

    Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
    Chest press
    Curl
    Over head press
    Squat
    Bus driver
    TriCep
    Chest press
    Curl
    Over head press
    Squat
    One round each completed

    5 poles 3 exercises
    Side to side toss
    Over head rainbow swap
    Curls
    5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
    Bernie Sanders run back 4 burpees flip flop
    Bernie Sanders run back 6 burpees flip flop
    Rtn the rocks

    Head to the flag COT

    http://f3uk.net/bdgen/

  • Chop Dat Wood – from Mahatma

    Coming in hot…..YHC could hear Hokie give the disclaimer and direct the pax to the field for a warm up. Shamefully entering the circle of anxious pax YHC could allow his tardiness go un punished so 5 burpees for all OYO.
    Continue the……Oh no Gabby came rolling in late 5 more burpees for all OYO
    Now finish the warm up
    AbVagoda
    Imperial Walkers
    Front lung

    Mosey to the rock pile
    Line up along the running path 2-6-10
    Kong out 2 with rock – 2 merkins 2 double unders then Kong out 6 – 6 merkins and 6 double under then Kong out 10 – 10 merkins and 10 double unders

    1771
    Line up rocks in the middle of the field
    Start on one side 7 Burpee 1 V ups
    Run to the center 7 overhead press then continue to the other side
    7 v ups and 1 burpee
    Run to the center 7 curls then to the starting side now 6 burpee and 2 V ups
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Grap your rock head to the parking lot
    Line up left to right spread out rocks

    Circle Up for ring of merkin fire – 1 to 60 with a little encouragement to perform best possible even if modified.

    Back to rocks – 2 to 10 merkins to standing squat press.

    Return the rocks – time for Mary
    Gas pumpers
    Low plank
    Big Boy Sit Ups
    Low plank

    Head to the flag for COT

  • War Eagle Would Have Been Proud – from Fast Tax

    El Diablo 3/23/2022 – Better late than never…

    As YHC was heading to El Diablo that fine morning, the plan was to introduce a few new routines that had bounced around my creative brain yesterday, together with some Fast Tax favorites. However, as YHC walked up to the flag and saw the 15 other PAX in attendance, that plan got tossed as YHC realized, with a little prodding from Rudy, that we have never had a 16 PAX game of Battle Frisburpee. Time for an audible…

    With disclaimers being said, we headed down the jogging path toward the rock pile pausing every 30 yards or so for warmups, consisting of:
    SSH
    Hairy Rockettes
    Swan Dives
    Crab Merkins Plank

    Once we arrived at the rock pile, and unwilling to jump right into the Battle, YHC began the day’s festivities with Fee Fi Fo Fum: PAX selected medium rocks then starting on a line with your rock, each PAX performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until Q said stop. Repeat back to the rock pile.

    Welsh Dragons were next.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

    Next event was Wall of Fire: While PAX are doing People’s chair, take turns doing 10xmerkins 10xLBCs and 3 burpees. YHC quickly realized that 16 in a circle may be a little too much to hold people’s chair 3 times around…Time for Battle Frisburpee

    Battle Frisburpee:
    After laying out the cones and a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle. YHC later realized that with 16 people, the field should have been at least 5 yards wider. Thus, the new width guideline is 15 yds for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+.

    Team 1 (Shirts): Vagabond, Hawgcycle, Rougarou, Left Coast, MacGyver, Pilsbury, Bogie, Hand Grenada
    Team 2 (Skins): Hokie, Scantron, Rudy, PVC, Gabrielle, Boo Boo, Mahatma, Fast Tax

    The battle was hard fought and close. The “last one touched” rule (strategically hit opposing team members that guard too closely) was used effectively and often by both sides. The potential of the Baller to dole out punishment (vis a vis penalty burpees when the ball hits you) was best epitomized by Hawgcycle, who was by far the most promiscuous Baller in history. Also notable was Team 1’s (and maybe Team 2 once or twice) utter lack of regard for the 3-burpee contact rule.

    However, the most noteworthy was MacGyver’s expansion of the game into a full contact sport in a way that would have made War Eagle proud.

    In the end, Team 1 could not overcome Team 2’s superior strategy and execution.
    Team 2 carried the day with a final score of 5-4.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria and a discussion/clarification of the rules at PJs (See below).

    Rule clarification:
    1) If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.
    2) If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.
    3) There is no interfering with the other side’s ball.

    Thanks for the fellowship! SYITG

  • Guest Q Krank – from Fracsac

    Rudy and FracSac planned on an hour long run to train for the upcoming Double Nickel, then two DR pax showed up from the Houston area, Fort Bend to be exact. It was Krank with an FNG in tow, in town for the Final Four. We couldn’t abandon these HIMs and with that we had a sudden change.
    Krank asked to take the Q, and we obliged. He then pulled several rucking toys from the bed of his truck, as if he was prepared! Impressive! Here’s what we did.

    Warm up
    30 – SSH
    10 – Burpees
    10 – Abe vigota
    10 – Grass grabber
    10 – Burpees

    The thang
    Chubby DORA 1,2,3 (heavy) – carry heavy bag, or ruck length of field.
    100 – Burpees
    200 – Squats
    300 – BBSU

    Duck duck lift – single PAX Mosey the circle, drops bag at the feet of the “goose”. PAX picks up sand bag and chases HIM.

    Indian run rifle carry 4 bags/rucks – 1 lap

    Indian Run no weight

    Pass the dutchy – sand bag pass around circle left/right

    5 penalty burpees for dropping the bag

    10 – Burpees
    35 – SSH

    MOSEY BAG TO FLAGS
    10 – Burpees

    COT

    Welcome Barnyard, newest addition to the Fort Bend region via New Orleans.

    SYITG

  • Best Warm Up Ever … words not heard – from Hokie

    YHC arrived at El Diablo and at 0529 gave a disclaimer including we would push ourselves but not hurt ourselves.

    We moseyed to the football field and Rudy was kind enough to get his speaker and 311 playlist.

    Today’s Tabata Style workout would have a leg portion, then shoulder portion and would close with an ab portion.

    YHC “claimed” the leg portion would serve as a warm up. Fast Tax, Boo Boo and Rudy mumbled and chattered indicating they did not agree.

    Each portion would have 7 exercises with 45 seconds of work and 15 seconds of rest. We would do each portion twice through. 14 minutes per portion.

    Tabata #1 – Legs
    2 rounds, work for :45, rest for :15
    – Bobby Hurley’s
    – Speed Humpers
    – Low slow Squats
    – Bolt 45’s
    – Lunges
    – Bear hold
    – Scorpions (L 1st time, R 2nd)

    Tabata #2 – Shoulders
    2 rounds, work for :45, rest for :15
    – Apollo Creed Burpees
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – Angle Grinder (Merkin/Knee tsp)
    – Bear crawl/crawl bear

    Tabata #3 – Abs/Core
    2 rounds, work for :45, rest for :15
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Big Boy Sit Ups
    – v-ups
    – Box Cutters

    I love F3 and thank you for allowing me to associate with you all.

  • The Rudy Special – from Rudy

    Alas, YHC forgot to check the schedule – until 515 as I got into the car to head to RockCity. “Who’s the Q?” Oh, I was. Shoot. No time to build out something for the day (Dora 321 for 3/21? Celebration of ND bball victory over Bama – at least we beat the SEC in something!) Instead, I guess it’ll be the usual…

    Heading over the tracks, YHC was a wee bit surprised to look up to his right and see the bright BRIGHT lights of the train that looked to be ALMOST RIGHT ON TOP OF HIM. Only then did the red lights start flashing and the arms descending. I guess the train was a bit further away than it appeared, but not by much. Safely on the right side of the tracks, YHC joined Bogey at the flag.

    Tick tick.

    YHC and Bogey. Bogey and YHC.

    Tick tick.

    5:30: a PAX of 2 moseyed off to the rock pile while the train continued to rumble along the tracks. Circle up! (Line up? 2 Dots up?) Anyway, lets start warming up. Train finishes rumbling by and 3 more PAX trickle in. Welcome HG, Marlin, Pai Gow. Now that we have a full crew, we can get started.

    Grab a rock and mosey to the field.

    Hand Grenada senses Rudy’s lack of originality and calls out the exercise long before we get settled. Yup, 11s. Burpees on one side, BBSU on the other. 10 Overheads with the rock when we pass it one way, 10 curls when we pass it the other way. Go. Bogey proceeds to smoke the field, and is rewarded with the opportunity to add 11 burpees to his total.

    Head over to the Gym Stairways for a bit of mountaineering. Bear Crawl, Crab Walk, Crawl Bear, Walk Crab – up the stairs, 5 merkins, mosey back down. Rinse and repeat. Some PAX grumbling about “waaaah.. Too much shoulders”.

    Return the rocks, circle up for 2 rounds of mary including sloooow wife pleasers. Then back to the flag, where we were joined by Triple Shift and Tenderloin – who continues to push forward and shed those pounds!!!

    COT. Happy almost bday Marlin, turning RespectRespect on Tuesday! Finish up with our prayer (thanksgiving, generosity, and endurance).

  • I got you buddy – from Bogey

    Brief warmup…
    Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea.

    To the gym…
    20-Merk/Calf raises/Monkey H. then a lap
    15-….
    10-….
    5-…

    To the Pavilion
    Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10

    Peoples Chair – 30sec/30 sec w/ air curls

    To the rock pile…
    All with rock
    15-Curls/Rows/Ov. Press/Triceps
    10-…
    5-…

    Frisbee Toss game

    COT

    Gratitude!

  • Mountain Grinder – from Mahatma

    5 gathered on a cool morning the early conversation from Beloq was how he was beatdown by a……girl! Doing some sort of stretching so after a disclaimer and comfort zone encouragement we began with the “Scantron” for warm up X 2! Then
    Cherry Pickers x 10
    SSH X 20
    Side Lung Stretch

    After that we slow moseyed to the base of the Wisner – 30 sec of Mnt climbers ascended 1/2 30 of sqt jumps ascended to the top 30 sec of wall sit with air presses – descended 1/2 way 30 of alt lunges descended to the bottom 30 sec of Carolina dry docks

    Then down to choose a block for 3 rounds of AMRAP:
    #1 arms
    X 20 ea
    TriCep
    Curls
    Kettle Bell Swing
    Then run quarter way up the bridge
    Most finished 2 rounds plus
    #2 chest
    5 Burpees
    20 push ups
    20 front raises
    Run
    Again everyone finished atleast 2 rounds
    #3 core all with block
    X 20
    V Ups
    American Hammer
    LBC

    Rtn blocks then start back with 6 stops similar to the route out ea with 30 sec exercise. Push ups, plank rotation low to high, wall sit with air press.

    At the bottom mosey as s group back to the flag.

    Then COT

    Great to lead!

  • Day One of Lent – from Boo-Boo

    Five PAX braved the 48-degree, post-Mardi Gras gloom to start Lent off right! Disclaimer given and mosey to the rock pile. Vagabond was a little behind to bring the real wood donated by Scantron.

    Warmup: 31 SSH, 15 GG, Batwings, LSS, and Toy Soldiers (hairy rockettes)

    Grab a rock you can lift over your head at least 100 times.

    Three rounds of the following were completed:

    25 triceps extension/chest press
    Run 50 yards out, 10 mountain climbers (2 is 1), and back

    25 rows
    Run 50 yards out, 10 plank jacks (2 is 1), and back

    25 squat, curl
    Run 50 yards out, 10 American Hammers (2 is 1), and back

    1 minute low plank just for good measure!

    Coupons returned. Lazy Boyz and dips completed near the rock pile. Indian run back to the flag handing off the 60 poundish wood!

    COT- Prayers for Brian suffering with ALS, Tara fighting breast cancer, and YHC’s M for a clean bill of health.

    120% participation at coffeteria (Triple Shift attended despite no workout)

    It’s always an honor to lead HIM!