Author: Choo Choo

  • Four HIMs unexpectedly rolled into LocoMotion this morning and embraced the rain. It would’ve been easy to hit snooze but instead we got after it. Here’s how it may or may have not gone down…

    Warmarama

    • Mosey
    • All the Wives
    • All the arm stuff
    • All the back stuff

    Time to work
    5 rounds:

    • 3 Pull-ups
    • 6 Merkins
    • 9 Squats

    From there we moseyed the half mile loop stopping at every light post for a different exercise along the way.

    Next up, everyone grabbed two Cindys and partnered up. One PAX farmer carried the blocks about 75 yards, dropped them, and ran back to tag his partner while the waiting PAX cycled through Merkins, SSHs, and Planks.

    We headed back toward the flag with another half-mile run, stopping at each light post for Double Clutch Dips, Booyah Merkins, and Booyah Jump Squats.

    We wrapped things up with Numbers, Names, and prayer requests, asking for discipline and consistency in our daily lives, continued good health, and protection from injuries.

    It was an awesome morning. Great to see Pool Boy out there. The YHC pulled in and saw him already rucking in the rain! A special thanks to Wildwood for confirming he was coming. The YHC was searching for every excuse not to get out of bed, thinking it was going to be a solo beatdown. That’s one of the many things F3 is all about…..the accountability and brotherhood that keep us showing up even when we don’t feel like it.

    Way to embrace the wetness and get after it this morning men!

  • Big Numbers!!

    Three HIMs rolled into LocoMotion for our second biggest showing to date! The details of the beatdown may be a little fuzzy but one thing’s for sure we knocked out a bunch of random exercises, mixed in some 11s, and finished things off with our calves on fire with calf raises.

    Numbers, Names, and Announcements were covered, and we closed it all out in prayer

  • Better late than never!

    It’s been a while but I do remember we logged more running than usual and knocked out plenty of Merkins. Chicken Jockey rolled in around 7:15, but he made it and that’s what counts!

    We wrapped up with Numbers, Names, and announcements, including the upcoming Mud Run south of the James that Beaver, Yukon and a few others are doing.

    YHC took us out in prayer.

  • Me, Myself & I

    A solo beatdown this morning. Got in a few miles, mixed in plenty of merkins and squats and started getting back into a solid routine.

    Closed out with Numbers, Names, and a prayer.

  • We are no basketball players!

    Warmarama

    Moseyed over to the helicopter pad to get a good stretch in. Plenty of chatter mixed in with our usual warm up stretches.

    The Thang

    1. YHC’s Favorite Workout

    11s featuring Mike Tysons and Squats with Karaoke serving as our mode of transportation between exercises.

    2. Grab the Basketball

    One PAX held a plank while the other took a shot. Make the basket and the planker earned a Merkin. There was a whole lot of planking going on.

    3. Leg Burner

    Completed 3 full rounds of:

    • 10 Bulgarian Squats
    • 10 Step Ups on the bench

    4. Merkin Countdown

    Started with 5 Merkins followed by a lap around the basketball court. Decreased the Merkins by one each round until we reached zero.

    Numbers, Names

    Good catching up with Bam Bam this morning. We talked a lot about sports and life as dads. He recently started doing private soccer lessons and it sounds like things are good!

  • My balls are the biggest

    Started with some stretching and spent a few minutes battling myself about whether to stay or skip the workout. Glad I stayed. This is how it went down:

    Tabata Style

    • 6 full rounds
    • Each exercise: 20 seconds on, 10 seconds off
    • Followed by a 200-yard sprint

    Exercises:

    • Curls
    • WW3s
    • Pull-Through Merkins
    • Plungers
    • Squats
    • Rows

    Finished the last 10 minutes with farmer carries until failure.

    Wrapped it all up with a prayer.

    Beautiful morning, solid work, and grateful for the opportunity to put in the effort.

  • We still got it….

    3 OGs and an FNG hit the Lumberyard this morning to prove we’ve still got it. Here’s how it went down…

    We hit all the normal stretches and jumped right into the work.

    🏃 Tennis Courts:

    • 11s with Mike Tysons
    • WW2s with karaoke for transportation

    Beaver rolled in halfway through after finishing up a training run for a race he’s got coming up in a couple weeks.

    💪 Next stop: Pull-Up Bars
    5 rounds of:

    • 5 pull-ups
    • 20 lunges
    • 10 Copperhead squats

    Then finished Round 5 with a 100 yard run.

    After that, we knocked out 10 minutes of Mary before wrapping up with numbers, names, and prayer requests.

    📢 Announcements:

    • Beaver is running the Christy Puller in West Point.
    • F3 Family Ruck is June 7 in New Kent see Beaver for details.

    We also welcomed an FNG this morning! He works with a few guys from the Midlo area, is an engineer, and has lived in New Kent for 23 years. Since he’s got a few chickens at home the name was obvious…

    Welcome Chicken Jockey! 🐔

  • Solo Recovery

    Little solo recovery on the foot this morning, so I knocked out a little over a 3 mile ruck. Hopefully getting back in the swing of things!

  • 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