Author: Beaver

Mosey long way to COP

-DQ’s, DeadMan Hang, Arm Circles, Reverso Scorpions, Freddie Mercs, Wilson’s Wife, Fudd’s Wife, Merkin’s

The Thang

Redbone!  

Nancy Kerrigans, burpee for every “Come & Get Your Love”. Choo Choo thinks this should be in the Iron Pax Challenge.  

Triple check

-1st man Curls, 2nd man shoulder press,  3rd man (timer) runs across soccer field and back.

Carry coupons to hill

Coupon Carry 

Uphill – Burnies and Downhiil – forward 20X’s

Rifle Carry coupons back to flag

Plank on coupons for F3’s mission and 5 core principles. 

Numbers and Names

Announcements-Daddy Daughter Dance coming up very soon 11/2, RSVP by 10/27.

COT 

YHC took us out in prayer.

Praying for Toll Booths wife, she works from home in online education, they found out recently her position may terminated by the end of the year.

We’ve got a new guy but he’s no FNG!  

Toll Booth moved to Quinton/New Kent area about 3 years ago with his wife and 2 daughters from Lincoln CA.  He and his wife have both served in the military.  I could be wrong on some level, but it sounds like he is an engineer for underwater bridge support systems.  He hasn’t been to an F3 workout since moving to VA, but he killed it this morning!

It was nice to have him bring a couple gigglers and a new dynamic to this mornings workout.

Welcome Toll Booth!

We sent out the F3 signal yesterday across the New Kent FB page for a later 6 to 7 AM bootcamp at Pine Fork Park to spark at least one FNG to manage rising up from the old fartsack. We’re trying every option possible on the social media end with no success, but we haven’t reached our easiest and biggest target yet. We’ll make that a priority in the next couple of weeks. Thus, it was a party of two. Make no mistake, we got after it!

-Mosey to the corner of the football field for Warmarama. Cherry Pickers, DQ’s, Arm Circles, lower back stretch, LBC’s, Merkins.

-Mosey to the batting cages for 11’s. Squat Jumps to the other end of the cage for Monkey Humpers.

-Mosey to the pull up bars. Take turns starting with 1 pull up increasing by 1 every turn until burnout.

-Mosey to benches for dips, timer does 20 skull crushers.

-Mosey to the snack shack. Pick your partners workout(10 seconds without workout does 10 burpee penalty). Timer runs a lap around the building.

-Mosey to the flag to grab some coupons! LBC’s, LBO’s and curls. Timer farmer carries coupons and runs back.

11’s – Bear crawl coupon drag and merkins.

Finish up with 2 minutes of broga.

COT: Numberama, Namarama, announcements, prayer reqs, and prayer.

Let’s just get this out of the way, I was 2 mins late to our New Kent AO, so Choo Choo was stretching OHO anticipating any FNG who might emerge from The Gloom at Pine Fork Park.

The colors red, white and blue illuminating over a planted shovel under the parking lights whipped majestically by driving winds. How can one not get that “LFG!” feeling going into an AO seeing such a thing?!

My tardy arrival allowed no such FNG’s (totally planned it that way) to show, so we got down to business with what I call a Half & Half, half ruck, half bootcamp.

1st Half:
Ruck 1.5 miles with 1 coupon per PAX pair. Hand coupon to fellow PAX every quarter mile marker, carry as you like (over shoulder, out front, rifle carry).

2nd Half:
Condensed Version of IPC Wk 2.
-60 Merkins
-Lt. Dans magic legs, 15 yards.
-14 Cactus Jump Squats.
-Lt. Dans magic legs 15 yards

-20 alternating coupon Merkins/20 incline Merkins.
-Bricklayers 15 yards.
-14 Cactus Jump Squats.
-Bricklayers 15 yards

-20 Merkins.
-Murder Bunnies 15 yards.
-14 Cactus Jump Squats.
-Reverse Murder Bunnies 15 Yards.
-Run to PickleBall court and back to The Flag.

Hats off to you gents that did the full IPC this AM.