3 returning champions emerged from the gloom for a 3 to 4 + mile ruck (depending on arrival and ext times). We had the privilege to watch the sunrise under the moon in the process.
Author: Beaver
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Bakers Dozen Ruck
3 Crunchy Champions emerged from the gloom for a freaky Friday Ruck where YHC happened to throw in some arbitrary exercises to the count of 13 reps oyo with the ruck sack.
Frozen Triangle coming up on the 21st, get some if you missed the first one last weekend.
Prayers for Choo Choo hip region heals up.
YHC closed us out. Get after it men! We’re never promised tomorrow.
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Sack Up!
2 New Kent ruck truckers got out of the fart sacks and on the open road to get in a speedy ruck at the Lumberyard this gloom! We caught up and shared a lot of interesting discussion.
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Big Beaver Gets Hairy!
4 Well endowed HIM’s (because all F3 PAX are) emerged for a log splitting BigRig / Beaver beatdown at Bermuda Triangle! This is what CCTV witnessed:
Mosey to the bball court for some Warmarama:
- 5 F & 5 R Arm Circles IC
- 10 F & 10 R Tie Fighters IC
- 10 Hill Billy Walkers IC
- 10 Cherry Pickers IC
- 10 Merkin Climbers IC
- Roscoe’s Wife
- 10 Freddie Mercury IC
- Fudd & Wilson’s Wife
CoP1 – 2/10/60 – 3 sets PAX Partners up and rides together!
- 2 Pull-ups
- 10 Burpees or HR Merkins
- 60 Lunges or squats
- Run a lap around the bus island
Hand it of to the BigRig! For 11’s
- Run the length of the bus island
- 2 ct. Mountain Climbers
- Heals to Heaven
CoT – Numbers (4) & Namarama
Announcements – Frozen Triangle Part 2 on the 21st at 6 AM. L Woods is heading up a 3rd F for those in need(see slack. Posted last night).
Prayer Requests – prayers for BigRigs mom and family in her battle against cancer.
YHC closed us out in prayer.
Molekin: This glooms CoP1 is in remembrance of my mom.She would be 66 today. She passed at the age of 48. Most of us will never know how much time we have left in this place, so get right and live right before your number gets called. Don’t forget to lead right.
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Beavers Ruck & Run FT
1 eager Beaver emerged from the gloom for a ruck & run mash up. These were done for time. Ruck 2 miles, drop off the ruck sack at the flag and run 1 mile.
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Cheavers ‘R’ Us
2 decorated F3 HIMs emerged from the gloom for an OTB bootcamp to get the energy flowing!
Warmarama? I don’t remember if we had one.
Mosey through the neighborhood and back to the park.
CoP1 – a ladder style for core routine with cones involving and the following core exercise – WWIIs, Clappers & APD’s
CoP2 – Touch a tree with Merkins, squats or burpees and something else.
CoT
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Get My Gator!
YHC’s mustache had ice forming this gloom as he rucked at an easy pace of 15:58/mi for a distance of 3.31mi.
Beaver was missing the HIMs this gloom but got to spend some quality time with the Sky Q and praying for the faculty and students of the NK High School.
SYITG!
Frozen Triangle is tomorrow! Let’s go!!!
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Southern Snowmen
2 statesmen emerged from the gloom to a lovely 70 and sunny Mammoth beatdown! Here’s what the CAT truck witnessed:
Warmarama – Mosey down the lot
- SSHs IC
- Don Quixotes IC
- Imperial Walkers IC
- Cherry Pickers IC
- Helicopters OYO
- Arm Circles OYO
- 1 minute free stretch OYO
CoP1 – Snowman Complex
P1 – w/KB performs snowman complex – 5 SA Swings, 4 Cleans, 3 Snatches, 2 OH Press, 1 SA Thruster while P2 performs merkins. Rotate until both arms are worked. Begin another round of rotation, only change is P2 performs squats.
Mosey
CoP2 – Tabata – 4 exercises:
- KB Swings
- Alternating Side Squats w/KB
- Bus Driver w/ 30 lb plate
- Curls w/ plate
Mosey
CoP3 – Traveling Men!
- Walk halfway down the lot while performing Tricep Exts
- Perform 10 Merkins
- walk the 2nd half of the lot performing Oh Press
- Perform 10 Merkins
- Around the belts halfway down the lot
- perform 15 WWIIs
- Rest of the lot is tricep exts.
- perform 20 flutters IC
Finish up with a brief round of Mary
CoT – Commando closed us out in prayer.
Moleskin: just a quick but heavy quote. “Show me the people you spend your time with, and I’ll show you your future.”
SYITG
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MABA at The Pork Rind
3 crunchy ol’ chaps and 1 friendly F3 pup emerged from the gloom at a new location hidden somewhere between Richmond & New Kent, deeming it The Pork Rind in reference to Commando’s state of flexibility when it comes to Burpees. The 2 Qs arrived early to scope out the grounds and kicked us off with 10 burpees.
Here’s how us men closed out the MABA month!Beaver Q Segment
Mosey down the road for a parking lot Warmarama –
- Helicopters IC
- Cherry Pickers AKA El Chappos IC
- Imperial Walkers IC
- SSH’s IC
- APD’s IC
- Toe Grabs
- Roscoe’s Wife
Perform 10 Burpee broad jumps per parking space at the right side of the parking lot. Mosey to the other end but not without performing 10 WWII’s halfway to the left end of the lot to perform 10 more burpee broad jumps, and back to the middle of the lot to finish up with 10 WWII’s.
CoP2 – Triple Check – P1 Timer performs 10 Burpees . P2 performs Monkey Humpers, P3 performs bench dips under the skate park pavilion.
Salt Lick takes the Q!
10 Burpees IC at a crosswalk.
Round of BOMBS / Crabwalk between cones.Round of BLIMPS / Bear Crawl between cones.
Hike up Mount Skate Park and perform one safe Burpee at the summit and slide down!
Mosey back to the forgotten flag and perform 10 final burpees IC.
Quick Round of Mary.
CoT- Announcements – Frozen Triangle next Saturday! Run and Ruck options. See Slack First F for more details.
Praisies
Salt Lick closed us out in prayer.
Salt Licks 3 traits of resilient people.-
1. They understand that things will happen to them, good & bad.
2. Know where to shine your flashlight. Focus on the present and not too far into the future or the past.
3. They know which actions are helpful and which ones aren’t.
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Cold, Cold Ruck
I’ve gotta give credit to Commando for getting out this past Saturday for a Pre Lumberyard Ruck on a real frosty gloom, I promised I’d be there, but with the new phone, I did not pay attention to the details between AM & PM and slept in. Way to go Commando! 👏