This busy Beaver put in some extra credit with a 3 mile ruck setting a pace of 16:57/mi. with his wee tiny legs. Sadly, it was a ruck for one, but a good ruck! Always trying to beat the previous pace.
-The only thing we can control in this life is our intentions.-
Beaver
“Who’s running this show?” As 3 HIMs stretched OYO and MC’d into start time, perhaps a couple mins into it. There were only 2 of us scheduled to show up this gloom but we got a surprise from our beloved Pool Boy! YHC came flying into the neighborhood in celebration to hear of Pool Boys presence with at least a dozen quick honks from the pick up more than likely alerting and waking some of the park neighbors. I may need to write up an apology for that.
Warmarama! – Mosey to the snack shack.
COP 1 – Beaver Q
For time with no breaks other than to look at which exercise came next.
COP 3 – Choo Choo Q
Numbers & Namarama
Announcements & Prayer Reqs – State Farm coming to town in a week or 2, looking out for that. Prayers for Pool Boys and the grandparents in their family.
Choo Choo took us out in prayer.
Love you men,
Beaver
4 beach panthers paraded into Pone Fork Park on this glorious gloom for a sandy, 70 and sunny beatdown filled with friendly competition.
Warmarama! Good 10 mins of mosey and stretch, no cadence to allow for optimum MC, let’s get to the fun stuff!
Battle for the Bag or Sprints for Sand! – 40 lb sandbag – 3 Rounds – Partner Up – SF and sandbag at 25 yrd line – Teams start 25 yrds out from sandbag on opposing ends- The objective is to bring the bag to your team – PAX 1 from each team races to the bag, first PAX to tag the bag uses designated MoT to take the bag to his team – opposing PAX 1 sprints back to his team to perform designated exercise with designated reps, once complete PAX 2 will sprint to tag opposing PAX 1 in possession of the bag relinquishing possession to the tagger in which tagger (PAX 2) will begin to transport bag back to his end – Opposing PAX 1 will make his way back to his partner to perform reps of exercise to release his partnering PAX to pursue the bag.
Catch Me Dora Reps 40/60/80 – timer runs to opposing sideline and back
CoT – Numbers & Namarama! Announcements & Prayer Requests.
Closing Quote – MEN MAKE HISTORY AND NOT THE OTHER WAY AROUND. IN PERIODS WHERE THERE IS NO LEADERSHIP, SOCIETY STANDS STILL. HARRY S. TRUMAN
Beaver cast a net for a pre Bootcamp ruck this AM on Slack last night. No takers, so YHC opted for a 5K run, walk, run sesh around PFP to get the blood pumping. Switch from run to walk at every nature post on the trail. I felt really good, however the shin splint and knee is still affecting me since the Frozen Triangle.
4 cool cats emerged from the Gloom for a cardio attack bootcamp that had us burning more calories than ever(YHC burned 712) with a 4 corner routine that had us gasping for air! We had lots of chuckles during Warmarama this morning as we reminisced about Wildwood and had some deja vu as Choo Choo word salads the name of a series by adding in a film name. Here’s the stuff!
Warmarama!
Mosey to the west octagon for Arm Circles, DQ’s, Helicopters, Leg Strechers, Roscoe’s Wife, American Hammers. Mosey to the east octagon and circle back to the strangers lot for COP1.
4 Corners – Prosti Style
Mosey to the cars to drop our hoodies and continue mosey to the diamonds for 10 Florence bootcamp style merkins(if anybody messes up, we start over. No one messes up). Mosey on to the coupon stash for COP 2 where we partner up for the remainder of the beatdown.
COP 2 – PAX 1 walks doing coupon curls while PAX 2 lunge walks, keep rotating until reaching the football field.
COP 3 – PAX 1 bear crawl coupon pull throughs from goal line, PAX 2 sprints to opposite goal line and back to switch up. COP ends once the coupon crosses the goal line.
COP 4 – PAX 1 coupon rifle carry shuffle while PAX 2 does 5 Merkins and chases after partner to switch until reaching the coupon stash. Sprint back to the SF. Props to Yukon he crushed it this morning especially on the sprint back to the shovel flags.
CoT – Numbers and Namerama!
YHC had to get to Sharktooths first basketball practice.
I appreciate all you men who come out to F3! I really enjoy putting these workouts together and fellowshipping with you all. Thanks for coming out and keeping this F3 thang going with us! Love you guys!
it was a warm 70 and sunny this morning as 2 HIMs adorned in shorts emerged from the gloom back to PFP feeling well rested and in higher spirits than the previous gloom.
Warmarama!
The Thang!
Beaver March – 5 rounds – 1 PAX Runs 400m while other PAX Performs 20 squats with 50 lb sandbag, 20 Merkins, 20 Abs – PAX choice(Flutters, Penguins, Freddie’s, AHs, Foxholes). This workout leaves zero downtime
CoT- prayers for our HIMs Yukon who lost his grandma Monday night and Wonka’s back as he recovers.
2 bearded buddies emerged from the darkest of glooms, 1 primed and ready to toss the iron, the other ready to retreat to the fartsack from whence he came to continue his much needed recovery(YHC of course).
Warmarama!
Stretches OYO with lots of mumble chatter!
The Thang!
11’s – Bent Over 2 Arm Rows / Suitcase Carry / 2 ct Lateral Lunge, parts that didn’t hurt.
Finish with OYO – Skull Crushers and American Hammers for YHC. Yukon was doing all kinds of exercises I couldn’t keep up with.
CoT!
1 eager Beaver emerged from the dense forest of pines for an improved ruck of 3 miles. The first half mile was with 80 lbs (30lb sack/50 lb sandbag), not timed. The remaining 2.59 miles was a ruck with intermittent ruck shuffles for a pace of 14:31/mi.
2 asphalt assassins emerged from the gloom for a basically a run with a dash of Merkins and LBC’s!
Warmarama! Mosey to the west octagon!
Lights & Ladders
First light post is starting and return point. Perform 5 reps of Merkins & LBC’s. Run to the next light post for 5 reps of Merkins/LBC’s. Return to first light post 5 reps of each. Run to the 3rd light post for 5 reps Merkins/LBC’s, return to starting post and repeat for a total of 8 light posts. Total of 80 Merkins, 80 LBC’s and 2 miles of running.
4 Corners
Out of time! YHC closed us out.