2 Iron Hauling SOGs emerged for a casual 5k ruck this 65 & sunny gloom. YHC had plans to change it up a bit, however yesterday had me crushed.
Since Choo Choo and I are starting the 75 Days Hard, Iron Haul might be a good place to discuss some reading if we can all get going on the F3 QSource book. What do y’all think?
Beaver’s on vacation so I gotta go, this deck ain’t gonna build itself.
It was a calm but breezy morning as 6 beauty’s emerged with the rising sun for a Beaver Milestone/Easter Weekend Beatdown. It really wasn’t as bad as I thought it would be, If the others agree than either were improving or I went too easy on the men.
Mosey to center field for a gentle Warmarama!
Disclaimer + The Thang!
100 yards MoT – 25 reps/25 yards. Bro Code, SSH or Plank for the 6. Mosey back 100 yards to start for following round.
Unfortunately, we ran out of time for the remainder of 12 rounds. To Be Continued…. Anybody ever have a Q that runs 2 workouts long?
In total we got 600 ab reps, 100+ Merkins, 600 yards of MoT, 600 yards of Mosey.
I hope y’all enjoyed the beatdown as much as I did, I love doing this F3 thang with you men!
CoT – Numberama: 6 & Namerama! Prayer Reqs and Announcements – Prayers for Wildcat. CSAUP coming up quickly. YHC closed us out in prayer.
Have a great Easter weekend with your Friends and Family!
2 Gloompadres emerged for some strength training balls and bags in hand! YHC had anticipated a party of 3, so it went from triple check exercises to Dora with rounds instead of counting, I’m sure there’s a routine for that, it isn’t coming to me though.
Warmarama right out of the driver seat!
-Parked next to the octagon, Mosey to the neighborhood and back.
The Thang!
5 Rounds – P1 walks out to tree 25 yards with Overhead kettlebell, switch hands at tree. P2 Does 4 Incline Merkin Drops around the big sand bag and 50 lb sandbag toss over each shoulder, repeat until P1 returns.
3 Rounds – P1 Lunge to tree and back. P2 performs Sumo KB Humpers.
5 Rounds – P1 Mario’s or Moseys to tree and back. P2 renegade rows
5 Rounds – P1 Deadlifts 75 lb sandbag. P2 Walks to tree and back with 50 lb sandbag shoulder to shoulder
Mary w/ KB’s
CoT
It was a pleasure to throw around some weight with you this morning Wildwood! We missed the rest of you fellas that couldn’t make it.
I can’t wait to see you guys in the next gloom!
4 crazy PAXanimals rallied for a beatdown from the labyrinth of YHC’s mind. I don’t think I can recall everything that occured, but here we go!
Warmarama! Mosey to end of parking lot.
Mosey to the parking blocks – 42 yrds of em.
Per block – 10 toe tappers & 1 burpee. On the way back – plank walk, every block 1 merkin & rotate 180 degrees.
Bear Crawl half way across parking blocks, run to the end. Lunge half way(“Oh baby!”)run. High knees half way, run. Fletcher Reede’s halfway, run. Repeat!
Dragon Walk halfway, run. Choo Choo wants his heart rate up! 8 burpees at starting line, run halfway, 8 burpees, run. 8 burpees at the end. 8 ball dippers at start, halfway and at end, repeat. Return with 8 plank jacks in same fashion. Repeat 8 Plank Jacks add 2ct 8 Mountain Climbers. Cocaine bears the stretch of parking blocks(Merkins or CDD’s your choice). Finish off with lunge the parking space merkin at every line half way, bump it up to 3 merkins per line for the remainder.
Mosey BTTF!
CoT
Counterama 4 & Namarama.
Announcements and Prayer Requests.
We all managed to stay fairly dry this morning and gathered for a solid hour of coffeteria at Safari. It was great to have the band back together!
Beaver got called to an emergency job out in Nashville TN region this week. Roughly 15 HIMs showed up this gloom for a leg day beatdown led by Yum Yum. We had an FNG from Hamilton Ontario Canada we named Treudont. Met a PAX member, Spencer Wesgard whose family sold land to Sierra Pacific which is my employer.
Great beatdown!
Choo Choo is back from vacation and ready to get after it, requesting some beatdowns upon his return, so this woodchucking son of a gun brought some extra weight to be thrown around.
Warmarama – shuffle kb’s and sandbag to the strangers lot. Hit the deck with 8 burpees for Ovi’s new all time goal record. A couple quick OYO stretch’s to loosen up.
COP1 – CMD – timer runs the lot
COP2 – CMD – timer clean and toss sandbag to light post 25 yards and Mosey back.
- 75 Merkin Pullthrough
- 100 OH Press
- 125 Am Hammer Quick Hammers
COP3 – 4 Corner
- 8 Burpees
- 16 Firecrackers
- 24 2 ct Mountain Climbers
- 32 KB Oblique dips
- Reverse
CoT
“You can’t GROW unless you Get Rid of Old Ways”. – Pastor Wayne Meade
Beaver got the F3ver for a speedy ruck pre workout, and Rainbow Blast did too! She had to strap on the ol roller skates to keep up with my avg pace of 15:13 with a 30 lb ruck. These short legs were trucking!!
Kick off the workout strong with LightPosts – 10 Merkins at every post down the parking lot for a total of 110 Merkins.
Warmarama – SSH’s, DQ’s, Tie Fighters, LBC’s, Butterfly, Roscoe’s Wife, IT & Runner Stretch, Wilson and Fudds Wife.
COP 1 – Triple Check Coupons
Mosey to the Football/Soccer Field
COP 2 – Quarter Pounder – Bernie back to goal line after each exercise
COP 3 – Canoe – Indigenous style, start at the goal line entire PAX American Hammers while the back PAX member in the back broad jumps to the front – continue to the 50 yrd line. Once the PAX crosses the 50 flutter kicks and the back PAX member bear crawls to the front for the remaining 50 yards.
COP 4 – Tag Em!
4 rounds – P1 donkey kicks at the outhouse – P2 Pole Smokers at scoreboard – P3 runs from DK to PS tagging out that person to take their place keeping it rotational.
BTTF for Counterama: 4 & Namarama
Announcements & Prayer Requests – YHC took us out in prayer.
Excellent job today everyone! You killed it! Have a great weekend!
2 New Kent F3 Elders emerged on the gloom of Pine Fork Park to get loco in the category of motion to spook up a Sheriff that had been creep creepin’ in the back of the lot.
Warmarama – mosey to center football field for some shwarmarama. SSH’s, DQ’s, Tie Fighters, Roscoe’s Wife, Wilson’s Wife, Runner Stretch, Fudds Wife.
The Thang!
Plank up and shoulder tap to beat of Blue, by Eiffel 65. Merkin for every “Blue” – Thanks DTH!
Omega! – Using half the football field, start at one corner running in an 8 pattern stopping before changing direction for 8 reps = 64 reps and 300 yrds of running per exercise.
Mosey to the Hill for 8’s – Burpees at the top down the hill for Squats – Bernie back up the hill.
Mosey back to the football/soccer field. Goalie box to goal line. 8’s – Merkins – Bear Crawl – 2 ct American Hammers – Karaoke back. End with 25 LBC’s
Mosey back to center field for 1 minute high knee finisher.
CoT
Announcements – still trying to assemble a crew for the CSAUP coming May 2nd. F3RVA is planning to make a stop at PFP at some point through the night. I’ll keep an eye out and share more info as it comes in.
Quote for the day –
”Men are like steel, when they lose their temper, they lose their worth.” – Chuck Norris
2 wild and crazy guys emerged before sunset at PFP for a swinging evening beatdown and not looking for any foxes or ladies with the poop on their shoes!
Warmarama!
Mosey to the East Octagon for OYO stretching. Mosey to the coupons.
COP 1 – 3/6/9’s
Rifle Carry Shuffle Coupon to the Outdoor Gym. Coupons were used to get them deep Merkins! 5 sets – Run 400m – 5 Sets
COP 2 – Lt Dan Coupon back to pile. Stop Quarter of the way for 20 single arm rows. Stop half way for 20 2 arm rows. Stop 3 quarters of the way for 20 coupon curls.
Mosey to the football field for 5 mins of Mary, this is the part where the farts really came into play via YHC!
