2 rucking machines made quick work of a 3 miler this gloom! YHC showed up all warm and snuggly with coffee in hand, but can’t speak much for Choo Choo’s experience.
We’ve reached the point of 30 lbs being too light and unnoticeable, time to add some more poundage to our packs!
It was a pleasure marching around the neighborhood with you Choo Choo!
Don’t forget your flag!
2 Iron Haulers emerged from their fartsacks for a pre Lumberyard EC Ruck and unknowingly set a rather quick pace while having some great conversation. The 2nd of 3 miles was recorded at a 15:53/mi pace. It was nice to see our Saturday crew rolling in ready to go!
2 Mammoth Men emerged from the frigid gloom to warm things up to a 70 and sunny kettlebell beatdown! Here’s what the owls witnessed during this Q Potato!
Warmarama OYO in the parking lot and get in some mumble chatter,
Take up our KBs and head for the hill- Carry your KB any way you choose while walking down and Bernie back up 20x – hit the deck for 25 merkins to warm up the upper body.
Center Field KB Swap – 1st Round – 4 Sets – PAX travels to goal line with KB – Perform 20 Monkey Humpers – Travel back to center field w/KB and perform 30 SSH’s
2nd Round – 2 Sets – MoT / I Am The 3rd – 20 Curls
3rd Round – 2 Sets – MoT – Single arm OH carry – 20 Pull Through Merkins.
Tricep extensions back to the lot.
CoT – Announcements – Convergence this Thursday 0700 at Dogwood Dell
Frozen Triangle is on the horizon! Forgot to mention this from yesterday, I dont think YHC will be getting a returning Q request this year. 😂
Prayer Requests – prayers for my sister in law Callie – my wife has planted the seed of her story with Jesus into conversation, praying that blossoms into a relationship with God.
Prayers for Commandos daughter for safe travels as she makes her way back down to GA and Florida. Also Commandos son starts his career today, praying for big things to happen for him.
Commando closed us out in prayer.
2 quadzillas emerged from the gloom for a warm weather run at AO Iron Haul! There was an early start and late finish on the morning to log some extra mileage and Choo Choo threw in merkins at the nature signs logging nearly 200 Merkins while YHC ran ahead and backtracked to stick with the Chooch. A lot of mumble chatter, farts and bubbly guts were taken record of.
It was great to have company this morning to really push ourselves! Way to push Choo Choo!
SYITG
3 New Kent Lumber Jacks emerged for the final Lumberyard of 2025. Beaver was proud to lead the way!
Mosey to the E Helipad for some Shwarmarama!
Mosey to the ODG for CoP1 – 369 – 5 Sets – Pull-ups / Dips / SC Ab Clappers
Just the Tip – Mosey the tip of the trail – Stop at trail sign for 20 Merkins. Stop at another trail sign for 10 Slow Count Freddie’s and 10 Regular Freddie’s. Stop at last trail sign for 20 Monkey Humpers. Continue on back to the ODG for another 5 sets of 369’s
CoP 2 – Pinball Lt Dans – at the end of the parking lot zig zag across parking lot to every tree or set of bushes and perform 3 Lt Dan Jumpers.
CoP 3 – Curb Crawl – snake the parking blocks performing one Merkin at each block. Once out of parking block, bear crawl to the other side of following curb and repeat.
CoP 4 – 5 Minutes of Jericho – Walls of Jericho but core/ab exercises only.
BTTF for CoT
Announcements – Convergence 1/1/26 / 0700 / Dogwood Dell
Prayer Reqs – Commando’s son gets into his first career, prayers it goes well for him.
Commando closed us out in prayer.
It was an honor to lead you guys yesterday! Thank you for coming out!
2 Christmas Carolers emerged from the gloom for a heavy metal kettle bell beatdown! Queue the August Burns Red Christmas playlist!
Warmarama! Couple leg stretches OYO and mosey the trail 3/4 miles with 5 Merkins at every nature post. Add a couple more OYO stretches somewhere into the workout.
Get out the sandbag and KB’s! Set up 3 KBs of varying weight in a triangular pattern. The workout went something like this:
•P1 performs 50 lb sandbag sissy squats on the parking block while P2 Does 10 two arm curls with each kettlebell. Switch
P1 Sandbag Lunges across parking lot while P2 performs tricep extensions until P1 returns. Switch
P1 performs sandbag toss across parking lot and back while P2 performs single arm rows until P1 returns. Switch
P1 overhead carries sandbag across lot and back while P2 performs single arm overhead press with KB until P1 returns. Switch.
P1 Performs I am the 3rd across the parking lot and back. P2 performs Navy Seal Merkin Pull throughs until P1 returns .Switch. 3 sets
P1 performs sandbag bear crawl pull throughs across parking lot and back. P2 Perfoms KB Swings until P1 returns. Switch.
Finish up the final minute with halos.
CoT – Prayer request – Commandos friend Darren is fighting pancreatic cancer, prayers for his healing and his 4 daughters for peace and comfort.
Announcements- Convergence coming up on the 1st at Dogwood Dell at 0700-0800.
Commando closed us out in prayer!
One lonely Beaver emerged from the gloom for a ruck with ignite coffee in hand to keep the core warm. Unfortunately, the yeti couldn’t help keep the fingers warm (downside to yeti’s).
Keep your eyes and ears peeled, there may or may not be an EC ruck this evening if anyone is up for it.
Have a great week men! SYITG!
2 patrons of the New Kent F3 gathered late for some EC ruck time. YHC rolled in late due to taking care of some 2.0 needs while Commando was able to take care of some work related items while waiting. We logged a good 1.5 mi and caught up on the latest. Great to spend some time with you Commando!
5 regulars and 1 FNG emerged on the scene of The Lumberyard in rather early fashion! For the entire hour YHC was concerned for the FNG’s noggin in the freezing temps(bald head/no hat).Choo Choo talks about some hot tub options that had YHC rolling.
Mosey the trail eastward around the FBF and land on the E Helipad for brief disclaimer and warmarama
Cop 1 – 20% Bert Variation
This is a variation on the iconic Bert WOD. The reps and distances have been reduced. It is executed repeatedly as a ladder/pyramid to time. The routine works best with either a 100m or 300m out and back course.
10x Burpees
100m Run
20x Merkins
100m Run
30x Lunges or Spartan Hammers or Sit-ups
100m Run
40x Squats
100m Run
30x Lunges or Spartan Hammers or Sit-ups
100m Run
20x Merkins
100m Run 10 x Burpees
CoP 2 – Indigenous Court Laps – line up at one corner of pickle ball courts and perform exercise while one PAX in front runs a lap and joins the back of the PAX.
Short Distance 11’s
5 Minutes of Mary
Welcome aboard to our FNG Sparky, he killed it out there this gloom!
Numbers and Names
Announcements- New Year Convergence 07:00 at Dogwood Dell. See Slack.
Prayer Requests – Patience in these times when everything comes at us in quicker and higher volumes than ever.
YHC closed us out in Prayer. Thanks for being a part of my 200th Q men!
I should preface this post with a heads up to the NK PAX. Choo Choo may or may not be getting a phone call or email from the high school principal in the near future determining further use of their property as an F3 AO…the gate was open, I couldn’t resist!
F3 Warmarama – In the pattern of F3 -perform 3 sets of 10 Imperial Squats and 10 Navy Seal Merkins through the parking lot.
Mosey over by the that nice track we’re not supposed to use (it’s a nice track!) Behold! A gate left wide open! Beaver entered and moseyed up the ramp to the bleachers and did a full round of stairs while entertaining the thought of running a lap on that beautiful new track, YHC gave in to the temptation in need of completing the stair climbs on visitor bleachers. Finish up the remainder of the track and get out of there! Not a single minute later a small white vehicle pulled right up to the gate as I I stopped to take a breather at the end of the parking lot, I thought it best to continue moseying BTTF allowing for any confrontation to take place, however, that did not happen.
Once back to the main road a Sheriffs Deputy was creeping by slowly from behind to witness an approach to box jump the Jr High Stairs and perform 5 beautiful full form burpees at the top.
I was on close watch now, Mosey around the front of the jr high, 5 dips at every bench out front. Continue moseying eastbound bear crawling from speed bump to speed bump and doing a jump squat at every “No Parking” sign along the way. Here comes another car from the far end of the high school parking lot…Mosey up the middle road toward the round about and perform 10 second wall sits around 4 posts, MoT is broad jumps between posts. Mosey over to the main entrance and perform 50 incline merkins. Work my way over behind the flag wall for 10 slow hands to the ground wall climbs. 20 WWII. 20 LBC’s, 20 Penguins, 20 Freddie Mercury. Recover and mosey to the bus lot (there’s that sheriff deputy again, watching me from the high school student parking lot, completely unrelated I almost crapped my pants in this moment as well. Never trust a fart!) perform 5 Bulgarians at every bench and mosey my way back up the road to the flag! Make a clean escape for home base!
Don’t leave your gates open!