Change began yesterday morning for YHC, as I embarked on the most uncomfortable Ruck to date. No, it didn’t have anything to do with the weight on my back, it was due to a lack of the pre workout deuce I’m accustomed to, how many of can relate?!
“Just the two of us!” I sang as Choo Choo and I rucked the gloom of PFP. Trying to keep it light and my mind off of what was the b-hole sweats, or aka mud butt. We had plenty of good discussion and may have got our mugs caught on the parks entry trail cam near the end of it, I’d like to see how pale I looked in that shot!
We made it to the 3 mile finish line shart free thank God!
It was a beautiful morning for 4 studs and a couple 2.0’s to do some running with a dash of beatdown at The Lumberyard! Choo Choo realized after the COP 1 mosey we might be doing a 5k, he wasn’t wrong! Here’s what went down.
Warm-a-rama
Mosey .62 miles
SSH’s IC 31
Ukranian Soldiers IC 10
CopperHead Squats IC 10
Plank Jacks IC 10
Ranger Merkins IC 10
Freddie Mercury’s IC 10
Reverse Scorpions
Mosey .62 Miles – 3 laps around soccer field
COP 1
Partner Up • 5 rounds • 1 PAX(Timer) runs from the sideline to centerfield for 5 Man Makers to make their way back while partner Dips at the bench.
Mosey for .62 miles – 3 laps around the soccer field.
COP 2 • 11’s
Double Clutch Jump Squats • Run to centerfield • Double Clutch WW2’s
Mosey .62 Miles around soccer field
COP 3
Bear Crawl across soccer field • LungeWorm return across soccer field
Mosey .62 Miles to complete the 5k
COT
Numbers and Names
Announcements – Convergence at Mary Mumford on Thanksgiving morning. Workouts at Pine Fork Park Black Friday 05:30 – Q is Beaver. Lumberyard AO on Saturday 07:00 – Choo Choo Q.
YHC closed us out in prayer.
Choo Choo brought in an FNG this morning, his brother in law, welcome Adam White, F3 name Swisher Sweets and his daughter Grayson visited with us who goes by F3 name Guppy.
Poolboy got some footage of the workout that we hope to attract more men to join and lose that sad clown syndrome.
Big Papa Beaver reluctantly slipped out of the fartsack fully knowing the high probability this mornings beatdown would be for a party of 1. Not showing up is harder on my body and mind than showing up is, so here I am!
Warmarama
Cherry Pickers
helicopters
Arm Circles
SSHs
Wilson’s Wife
State Farm style Decathlon-each station separated by .10 miles of running for 1 mile
”Perverts at the Park?” These 2 New Kent weirdos met up for what looked like a workout for their invisible wives. Grabbing the backs of their ankles in a teabag motion, running, and laying on their backs and thrusting their pelvic bones to the moon and stars!
Announcments – our buddy Mike Bonawitt and his Wife Sam Bonawitt gave birth to their 4th child Margaret last night! We’re so happy for them! We’ll get Mike in F3 eventually.
Prayers – For Bubbles back. Keep us updated brother. We’ll keep praying!
Yukon and Beaver gathered for a dark and gloomy 3 mile ruck this morning in Fork of ze Pines. It might be time to add more weight to the sack, it felt easier than usual. Im glad you came out this morning Yukon! It’s always great to hang with you!
Prayers for Bubbles back, it’s flaring up. He has an MRI coming up in December.
YHC loves the cathlon events from Goyne Hard Saturdays so much and the only body part that’s not sore from Saturday at The Lumberyard are the abs, so why not bring back a single run of Chaplain’s Abcathlon?! This did not bode well for a couple of us as we were on the brink of a code brown, so the pucker factor was at a 10!!!
Warmarama!
Arm Circles, Helicopters, Wilson’s Wife, Knee Knockers, Reverse Scorpions.
The Thang
50 reps per station = 500 Reps. 10 Stations, every station roughly seperated by a 1/10th mile run.
1. WWII’s
2. LBC’s
3. Flutter Kicks (2 Ct)
4. Pole Smoker
5. American Hammers (2 Ct)
6. Freddy Mercuries (2 Ct)
7. Oblique LBC’s
8. Hanging Leg Raises
9. Pickle Pounders
10. Boxing Cockroaches
Circle up for Merkins, complete after stating F3’s 5 core principles, mission and credo.
COT
YHC regretfully forgot numbers and names.
Announcements – F3RVA convergence on Thanksgiving morning.
Prayer requests – Lord, let us give to our sons the same grace, patience and guidance you have for us.
Two Wet Bandits crept up in their creepy old Chevy family van at Pine Fork Park to stake out the weather conditions this gloomy morning. “Yep, 70 and Sunny Marv.” “Let’s do this Harry, don’t forget the beanie caps and gloves”
Warmarama
Dead Man Hangs, DQ’s, Arm Circles, Mountain Climbers, Shoulder Taps
4 midieval knights and their 2.0’s came to stake claim on the Bermuda grid iron that is The Lumberyard! YHC might have intentionally started the beatdown one minute late to hit the deck for a 10 burpee penalty OYO, and who know’s maybe we get a straggler. I wasn’t able to get anybody to splash merlot, so back to the drawing board!
COP
•Mosey a lap around football field •20 SSH’s • 10 Imperial Walkers(YHC falls asleep at the wheel and forgets how to count IC while maybe doing Hill Billy’s by mistake)•10 LBC’s • 10 Merkins •Wilson and Fudd’s Wife •Reverse Scorpions •Knee knockers
•MOT = Run 53 yards across center field to 3rd point.
•Rollover Crunches
•MOT = Run 53 yards across center field back to 2nd point.
•Burpees at 2nd point to pick up coupons.
•MOT= Bear Crawl Coupon pull through 50 yards back to first point.
•2ct. American Hammers
•Burnie the field 100 yards, sprint back 100 yards.
COT
Announcements
Choo Choo’s got a huge F3 banner rocking off the side of his pickup at the workout this morning! It’s looking real good!
Today was Yukon Cornelius’s 10th post, we gifted him his very own custom spray painted coupon with F3 stenciled all over it.
It was great to have Pool Boy come out to the Lumber Yard! None of us would be out here this morning if he hadn’t gotten Choo Choo into F3.
It was bring your 2.0 day this gloom and we got we had 3 new faces! Pool Boy’s daughter has been knighted Fancy Pants! Yukon Cornelius’s son has been knighted Tumble! Last but not least Beavers daughter has been knighted Rainbow Blast!
After all of the Lt Dans 24 hours ago, these upper legs are feeling like rare fillet mignon! But that didn’t slow down this big Beavers 3 mile ruck this foggy gloom. Choo Choo is down range working on some track stuff. Yukon is downrange in VA Beach helping a friend with some city council polling? Praying for Bubbles back, hoping he recovers speedily and healthy. Toll Booth, hope you’re doing well my friend! I hope to see you all very soon! Choo Choo and I should be back at it with a bootcamp tomorrow am.
