Tag: Rudy

  • 11’s to stay warm – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    the old man bogey
    Wife pleaser
    Flutter kicks
    imperial
    Walker

    Mosey
    Donkey kicks calf raises

    Mosey
    Dips step ups

    Mosey
    11’s Merkins bear crawl bbs lunge

    Mosey LBC

    COT

  • Ruck and Run – from Kenna Brah

    Runners Ran and Ruckers Rucked

  • Ruck and Run – from Kenna Brah

    Runners Ran and Ruckers Rucked

  • Operation Mystery at The Gloom – from Charmin

    The Gloom welcomed the PAX with open arms, a chilly breeze, and the distinct feeling that today’s workout would be anything but ordinary. After the obligatory disclaimer, the PAX divided into their respective groups – the Ruckers, the Runners, and the enigmatic KnOTers.

    The Thang:

    1. Ruckers’ Ruckmageddon:

    The Ruckers set off with the weight of the world on their shoulders, literally. Their backpacks filled with bricks, sandbags, paincakes, and a mysterious concoction of items designed to keep them guessing, the Ruckers marched into the shadows. Paces were swapper, rucks were shared, and we all tried keeping up with (Usain) Bolt.

    2. Runners’ Sprint-a-thon:

    The Runners, with their sleek running shoes and GPS watches, bolted into the distance. The route was straightforward , but somehow the Runners managed to take a detour through the local donut shop. Rumors of an impromptu coffee break spread like wildfire. Corralling the fleet wsd as effective as trying to herd cats.

    3. KnOTers’ Mystery Madness:

    Now, the KnOTers, the mysterious sect of F3, quietly appeared from the shadows. Armed with ropes, carabiners, and whatever else they keep behind the telephone pole, they set out on an unknown mission. What they do in the gloom remains a mystery, for they are like F3’s own secret agents, vanishing into thin air after the other groups have long returned.

    COT:

    The Circle of Trust brought laughter, confusion, and a sense of accomplishment. YHC, still trying to figure out where the Runners went off course, encouraged the PAX to embrace the mystery of the gloom. Sometimes the unplanned detours lead to the best stories.

    Announcements:

    “Q School” for the Runners next week – a crash course in map reading and avoiding temptation.
    The KnOTers invite you to join their secret society; inquire within.
    Ruckers, next time, check your backpacks for stealthy squirrels. They seem to enjoy hitching a ride.

    Moleskin:

    In the end, the Ruckers bore the weight, the Runners found donuts, and the KnOTers… well, who knows? The Gloom witnessed another memorable F3 beatdown, leaving the PAX with sore muscles, mysterious grins, and the anticipation of the next adventure in the shadows.

  • Converge–Disperse–Converge – from Bolt

    10 pax converged upon the Wally “Run” and dispersed after the disclaimer to cover various distances via running, walking, KnOTing and rucking. The ruckers covered 2.81 miles with one split at 16’00” pace. Hawg dethroned Frac as a Strava “local legend.”

  • What is this Cadence of which you speak – from Hokie

    After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.

    12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama

    The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense

    After being reintroduced to correct procedures, we continued

    The next exercise will be
    Arm Circles
    Starting Position
    Move
    In cadence
    Exercise

    We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain

    1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks

    1 burpee
    1… 5 cross over merkins
    1, 5… 10 triceps
    1, 5, 10…15 shoulder press
    1, 5,10,15 …20 curls
    1, 5, 10, 15, 20… 25 rows
    1, 5, 10, 15, 20, 25… 30 lunges
    1, 5, 10, 15, 20, 25, 30… 35 chest press

    Then back down, 30, 25, 20, 15, 10, 5, 1

    30, 25, 20, 15, 10, 5, 1

    25, 20, 15, 10, 5, 1

    20, 15, 10, 5, 1

    15, 10, 5, 1

    10, 5, 1

    5, 1

    1

  • More than we started with! – from Charmin

    As normal for YHC in an effort to leave no man behind, we started with a pre-beatdown count off with a count of 8. So each of the groups went off, runners went to the outside track, while knotters and Ruckers went backwards on the track.

    Noticing that the gates were locked, Ruckers ended up retracing our steps and even saw a mummy along the way. Discussion was had about positive language and how much progress we have made during our time in F3.

    Returning to the shovel flag with just enough time to spare, I notice that the area is more filled. Doing countorama and nameorama we ended up with 10. Proving that showing up late is better than not showing up.

    That being said, Thursday beatdown might need to move the start time for the later boys.

  • Casino Royale and The Gettysburg Address – from Triple Shift

    If you don’t write a backblast quickly, you will forget the details. I’m doing this for the Pax Miner so everyone gets credit.

    I brought all my toys (dumbbells, kettlebells, and sandbags) and borrowed a couple from Frac and Heisenberg’s 80lb sand ball. I provided a disclaimer and the pax picked up all the coupons and headed to the front steps of NOMA to play a few rounds of blackjack.
    Diamonds – Thrusters/Squats
    Hearts – No Cheat Merkins/Bench
    Clubs – Patti Cake Big Boi Sit-ups
    Spades – Body Row/Upright Row
    Joker – Farmer Carry/Run around NOMA
    A’s – 10 of suit and then Bear Crawl to one side where the slate ends.
    K’s – 10 of suit and then Lunge Walk to one side where the slate ends.
    Q-s – 10 of suit and then Monkey Walk to one side where the slate ends.
    J’s – 10 of suit and then Duck Walk to one side where the slate ends.

    For the game of Blackjack, the loser or if a draw happens, performs 10 burpees. The winner does one (1) burpee, and a bust (going over 21) must do the number of burpees of the bust. My kids came up with that diabolical choice as in the Prisoner’s dilemma scenario.

    We finish up by carrying all the weight back to the virtual flag. For the COT, I shared with Pax that the next day (November 19, 1863), Abraham Lincoln gave his famous Gettysburg Address where some 51,000 men were either killed, wounded or went missing / captured in the three day battle. With that, I closed out with reading President Lincoln’s speech.

    Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
    Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.

    But, in a larger sense, we can not dedicate — we can not consecrate — we can not hallow — this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.
    Abraham Lincoln
    November 19, 1863

  • Blimpity-Blimps – from Rudy

    8 PAX started Wednesday in the cool damp gloom. Even after a shellacking of his beloved Ole Miss, Hand Grenada was casting aspersions upon the Irish even as we got started. Yelling about schedule strength on the week Ole Miss is playing UL Monroe? The man has no shame.

    Mosey to the rock pile for some slow cadence stretches to get loosened up. Then grab a rock and head to the field.

    Thang 1: Given a choice between the Suck and Mystery Door #1, Vagabond chooses the Suck. 4 minutes of “7 Overhead, 7 Curls, 7 Rows”. Rinse and repeat as many times as you can calling out each time you complete a set. Mayhem must have had a tiny rock as he was knocking out sets with alarming frequency.

    Thang 2: BLIMPS. Put the rocks aside. 4 Cones lined up at 20 yard intervals. Each exercise will be repeated 4 times, once at each cone. 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Penguins, 30 Squats. It was rightly pointed out that YHC was unlikely to be able to complete 80 Merkins. And sure enough, I was last to complete that round. Mr. Rogers flew through all of them. Note to self: Make the workout harder for him.

    Thang 3: Given a choice between Partner and Mystery Door #2, Bogey chose Partner. So P1 will run to the far cone and back as the timer. P2 will be lifting the rock. Cycle through Overhead, Curl and Row.

    That’s it, out of time. Return the rocks and head back to the yard.

    Finish up with COT, remembering especially some friends and family struggling through illnesses.

  • Run or Ruck the Wally – from Fracsac

    6 pax showed to burn some calories. 5 ran and 1 rucked. Ended with a CoT.

    SYITG