Author: Choo Choo

  • 5-0 Lay Low

    Four guys showed up on this brisk morning ready to put in work and get our pump on. We knocked out a Tabata workout with 6 rounds of 20 seconds on, 10 seconds off, followed by a 200 yard run at the end of each round.

    • Pull-through merkins
    • Curls
    • Plungers
    • Snatch and press
    • Squats
    • WW3

    With five minutes to spare, New Kent’s finest rolled through. We’ve got a rule down here in the country if law enforcement shows up during a workout, it’s 10 burpees for everyone.

    Numbers, Names, and Prayer Requests

    Announcements: Commando is doing a trail run this weekend for Riverrock.

    Master Oogy led us out with an awesome prayer this morning. That man truly has a way with words. What an incredible way to start a Tuesday. Grateful to cross paths with these men and share these mornings together.

  • Well look at that!

    Came rolling in hot and ready to get after it. Master Oogy was already there locked in and ready to go. At 5:29 Commando came rolling in with a fresh new flag to add to the collection.

    We got the usual warm up and stretching knocked out then got straight into it.

    Started things off with 11s pull through merkins and goblet squats, using around the worlds as our transportation.

    Then Commando grabbed the wheel and delivered an upper body beatdown that felt like every arm, chest and shoulder exercise ever created.

    Announcements:

    • Commando will be doing a nighttime trail run during Dominion Riverrock Belle Isle.
    • Beaver is set to run the Christy Puller out in West Point.

    Always grateful for the ability to show up and push through these sometimes silly workouts. Even more grateful for the fellowship and brotherhood built with these men and the rest of F3. I’m personally thankful our paths crossed.

    Closed it out with a prayer from Commando

  • Excuses Excuses….

    Got in a solo workout this morning. Plenty of internal chatter trying to cut it short but I pushed through and stayed the course.

    Knocked out 100 merkins running light poles then hit 11s with Mike Tysons and squats on the tennis courts.

    Finished strong with a run back to the flag.

    Grateful for the chance to get up early, move these legs, and get the lungs working.

  • Blacked out again….

    Three sunrise chasers got up early this morning to sling some balls together here’s how it went down…

    We started with some much needed basic stretches then jumped straight into Tabata

    6 rounds of 20 seconds on, 10 seconds rest. After each 6th round we ran ¼ mile. We cycled through 6 different exercises

    • Halos

    • Merkin pull throughs

    • Curls

    • WW3

    • Squats

    • Plank pull-throughs

    It felt great to be back at Mammoth Balls and this weather made it even better.The YHC had a habit of blacking out and talking like Boomhauer during Merkins for some reason

    We also had an FNG join us from church who absolutely crushed it. Prior military, works at Dominion, married with a couple of kids. He even shared a story about the Green Turtle bar inside the Caps stadium. We’ll hold off on naming him “Green Turtle”… for now naming comes next week.

    Beaver closed us out with a prayer.

  • Five HIMs got together to work on our balling skills and there’s definitely room for improvement. For the first 40 minutes, whoever made the shot got to choose a workout. We kept doing that workout until the next person hit a shot and picked a new one.

    Beaver had to head out a little early to take care of the 2.0s, so the rest of us played some 2 on 2 basketball. Swiftie and I took both games I couldn’t leave that out.

    Announcements:

    Beaver is Q’ing a family ruck on Sunday, leaving from Bottoms Up at around 4

  • So many gates but not enough time!

    Knocked out a solo workout this morning merkins, SSH, squats, some karaoke, and 2.5 miles on the run. Beautiful start to the day with plenty of self talk along the way. Baseball season is here, the weather’s warming up and the kids are all in the middle of their sports schedules. Life is good.

    Grateful for the good days and for the tougher ones!

  • What the hell was that?

    Got a 3-mile ruck in on this beautiful morning. One mile was a little quicker than the others I thought I was being chased… turned out to be a candy wrapper in the wind.

    Might be time to invest in some fresh batteries for the headlamp.

  • We got it all figured out!

    Two OGs got together to lift some Cindy’s and talk coaching ball. Plenty of chatter this morning and plenty of gains

    Knocked out 10 rounds of the Gorilla Complex:

    8 battle firehoses

    8 curls

    8 thrusters

    8 WW3s

    100-yard run

    Got it in this morning

    .

  • Who’s gonna carry the rice?!

    Rucked 3.5 miles with some extra weight in the sacks! Great conversation with Beaver… even if most of it’s a blur.

    Announcements

    Frozen Triangle coming up February 7.

    Bags of rice is a great way to add some weight to the sack.

  • New Year At The Lumberyard!

    The YHC came rolling in hot and early, toys in stow. No signs of life in New Kent today except for the F3 boys!!!! This is how it went down…

    Mosey until someone spoke up!

    Warmarama

    • SSH
    • Arm circles (small and big) on one leg
    • All the wives, of course
    • Merkins
    • Copperhead squats
    • Runner’s stretch
    • Knee knockers

    The Thang

    Grab Cindy and head to the football field, where we stumbled across a few fire hoses.

    Round 1

    • 26 battle ropes
    • 26 decline merkins
    • 26 jump squats
    • 26 burpees

    200 yard run between each exercise.

    Round 2 Partner Up!

    Tractor pulls!

    Partner drags Cindy with a fire hose for 100 yards, then sprints back to trade out with his partner. While one partner worked, the other completed

    • 3 rounds of
      • Plank
      • 6-inch leg hold
      • SSH

    Circle Up

    Stretching and some good chatter.

    Numbers, Names, and Prayer Requests

    Announcements for the Frozen Triangle looking like Super Bowl weekend!

    Great way to ring in the New Year at the Lumberyard. The YHC says it often, but he’s truly grateful for these guys. These men push each other like no other. Let’s keep it rolling, fellas!!!!!! 💪🔥