Author: Choo Choo

  • BANGKOK!!

    After scraping the frost off our faces from the morning ruck. We all grabbed the fire hoses, cindys and speaker and made our way to that beautiful bermuda grass. On the way we were intercepted by some travelers from Jersey. One of them said hey I’m Bangkok and I replied I gotta hear about this……

    Warmarama

    • MOSEY
    • Knee knockers
    • Reverse scorpion
    • Butterfly
    • Chinooks
    • Arm circles
    • Imperial walkers
    • SSH

    COP

    • Wall sits
    • Hoe downs
    • Toe touches
    • Balls against the wall which is holding your self up with your hands on the ground and legs against the wall. Each Pax member counts to 10 how ever they would like.

    COP 2

    • MOSEY to playground
    • Curb crawl while one member is doing 5 pull ups and 5 ab stretches on the swing. Get back in line and next person goes.
    • Round 2 we do lieutenant dans while each pax member does 5 pull ups and 5 ab stretch’s on the swing

    COP 3

    • Mosey to that bermuda grass for Gorilla Complex!!!
    • 8 curls, 8 thrusters, 8 WW3 with a Cindy and 8-2 count battle fires with the fire hose and a 100 yard sprint
    • 8 rounds
    • Threw in a 200 yard farmers carry with Cindy’s at the very end.

    Finished off with some Mary

    • Escalators
    • American Hammers
    • Heels to Heaven
    • Crunchy Frogs
    • Alabama Prom Dates

    Numbers, Names and Announcements Magnum PI Dec-7 at DogPile bring clothes donations for flatline if you have any.

    Had the pleasure of meeting Bangkok and his brother in law Joe on this frosty morning. Bangkok started a chapter of F3 in Jersey about 2 years ago. I can’t remember the whole story about Bangkok’s name but it has something to do with running marathons in Japan I could totally be wrong about that. I had my own reasons why I thought he might have had that name. Joe who does IT tech just relocated here in New Kent with his soon to be wife. Poolboy had his heart set on naming him Snooki but I just couldn’t do it to the poor man.

    Also found out today that Poolboy can farmer carry 2 Cindy’s over 200 yards without touching the ground. That’s after a brutal shoulder work out!

    Be grateful to feel this pain!!!
    OUT

  • Check these gloves out

    Had to break out the insulated gloves out on this frosty morning. YHC made sure to show them off to Beaver. We knocked out a short but sweet work out this morning. This is how it all went down…..

    Warmarama

    • Mosey to pickleball courts
    • Reverse scorpion
    • Knee knockers
    • SSH
    • Copper head squats
    • Wall sits
    • Hoe downs
    • Toe touches

    Thang

    • 11’s with Merkins and Firecrackers with a 100 yard run between. Ended up being almost 2 miles when we were done.
    • Pick your partner workout
    • Merkins, balls on the walls, flutters, outlaws, squats, step ups and BURPEES. I’m sure I’m leaving some out

    Finished up with some stretching and sunrise gazing.


    Convergence on Thanksgiving 0700 at Mary Mumford Elementary. We SHOULD hear about the first Thanksgiving that happened at Berkeley Plantation. We will see how it goes!!!!

    OUT

  • Home Of The Pirates!!!

    Traveling for work and found my self in Greenville, NC this week. Had a great work out with these guys at the Dowdy-Ficklen Stadium home of East Carolina Pirates. Showboat was the Q and the workout involved 17 of us, he kept everyone involved with leading. Great turnout down here and great group of guys.

    Feeling very grateful that I stumbled across f3 to the thanks of Pool Boy. I now use this as my anchor when I’m out of town for work. It’s such a great thing we all have here.

    Screenshot

  • Little Red Corvette

    1 DaVille and 5 Eastenders savages got together this morning to catch the full moon on one side of the football field and the sunrise on the other while Prince was blasting on the speaker. This is how it went down…..

    Warmarama

    • Knee Knockers
    • Reverse Scorpion
    • Small and Big Arm Circles
    • SSH
    • Imperial Walkers

    Thang

    • Mosey on the trail and stop at every post to knock out 10 plank jacks and 2 count 20 mountain climbers. ( 90 planks) (180 mountain climbers) included a mile run
    • Made it to playground to knock out 3 rounds of 5 pull ups each. While waiting your turn do merkins which turned into planking.
    • Gorilla Complex with coupons!!
      • 8 rounds
      • 8 curls, 8 overhead press, 8 chest press, 8 pull threw merkin, 100 yard run.
    • Finished up with American Hammers and Outlaws.

    Numbers, Names and Prayers

    The YHC has came to the conclusion that his workouts seem much easier on paper. We had the pleasure of having Beat it come out to represent for daville, they should be proud cause he set the pace for us. Also had a savage come out that moved here from Lynchburg thats been doing F3 for almost 2 years now, welcome Achilles!! Great beat down with these guys this morning while giving a lesson on The Artist Formally Known as Prince!!!!

    YHC took us out!!!!!

  • Stranglehold!!!

    3 of us showed up this morning to the Lumberyard to throw some weight around, star gaze and watch the sunrise.

    Warmarama

    • Lower back stretches like always
    • Copper head squats
    • Windmills
    • Small/Big arm circles both directions

    Thang

    • 7 rounds with a 200 yard run between each round.
      1 round consist of
    • 10 swings
    • 10 squats
    • 10 jerks 5 for each side
    • 10 over head lunges 5 for each side

    11’s

    • Kettlebell hold with 2 count flutters
    • Travel with around the world with your kettlebell
    • WW2s with over head press

    Had to cut the 11’s little short because of time or because it took the YHC forever to get Stranglehold on the speaker. It was thrown out there that the Lumberyard might be the best AO for stargazing and sunrises.

    Number, Names and Prayers for a friend of Beavers and YHC that is about to have there forth kid. We all have so much to be thankful for!!!!

    YHC took us out!!!!!

  • Did we just get visited??

    Nice 3 mile stroll this morning with some weight in our bags. Yukon Cornlious thinks we might have walked through a spirt of some sort while on our adventures. Kept feeling these weird temperature change pockets. Great chatter this morning with the view of the sunrise. Shoutout to Yukon for showing up time after time, he’s really killing it.

    Out!!!

  • Carry The Flag!!

    Had 4 savages show up today to pay respect to our fellow Veterans.

    Warmarama

    • Started out with some OYO stretches and off we went into the gloom with our flag dancing back and forth!

    Thang

    • 1.8 mile run stopping roughly every 50 yards at every post to knock out 10 merkins and 10 squats while trading off carrying the flag.
    • All together it was 160 merkins and 160 squats.
    • Circled up to work them abs out a little. Who ever is holding the flag calls out an ab exercise, can not let flag touch the ground!
    • Flutters
    • WW1
    • Boat and Canoes
    • Star Crunches
    • American Hammers

    Finished off Statefarm style!!!!!

    • How many burpees can you do in 2 minutes. If you get over 30 you will get a surprise! I don’t think the guys fell for it and held back maybe a little.
    • Everyone sprint 200 yards!!!

    Numbers, Names and Prayers to give us guidance and patience for are sons. Very thankful for being able to get up and enjoy this pain that we receive by doing these work outs. Very thankful for all the sacrifices in order for us to enjoy this pain!

    Yukon took us out!!!!

  • (New Kent) We got a runner!!!

    As I was stretching this morning I thought it was gonna be a solo work out in the lumberyard. At 0528 the calvary came rolling in bumper to bumper and the juices started flowing!!

    Warmarama

    • Arm circles front and back
    • lower back stretches
    • SSH
    • Copper head squats

    Thang

    Being we are in the lumberyard I threw on a good playlist by the Wood Brothers. I’m not sure if anyone else was a fan. But it got me ready to play with some Cindy’s!

    3 rounds of 200 yard farmer’s carry with WW1, Flutter kicks and lunges between the farmer’s carry

    Mosey to baseball field

    11s with pole smokers and merkins

    • Mosey back to the flag for Mary!
    • Flutters
    • Plank
    • Hammers
    • Freddy Mercury
    • Nolan Ryan’s

    We had the pleasure of having Patrick(FNG) out this morning. He’s from Cleveland but graduated from Virginia Tech. He’s done a couple of Ironmans and he’s a big time runner. I believe he told me he runs average 7s which is pretty impressive. He works at capital one and does something with banking. We all threw out a few names and decided on Subprime. He’s going to be a great motivator for this group!!!!!

    You don’t have to be 100% ready, but you have to be 100% willing. Matt Johnson- He just finished a 850 mile run across Texas for veterans.

    Beaver took us out!!!!

  • Whatcha gonna do when they come for you!?

    I rolled into Wdog this morning with my creative juices flowing. For a split second I thought I was the first one there but that quickly ended when I seen that woodfin truck sitting there….

    Warmarama

    • Mosey and circled up for some stretching
    • Some leg stretching for that lower back
    • SSH
    • Ukrainian Soldiers
    • Arm circles
    • Chinooks
    • Monkey Humpers

    Thang

    • Mosey to the amphitheater
    • 4 Romanian lunges each step down
    • Bear crawled in a circle at the bottom while each person took a turn doing a round of 20 SSH
    • 4 skull crushers with 5 decline Merkins at each step on the way back up.

    Ladders

    • Mosey to field to knock out some LBCs
    • 4 stations starting with 10 LBCs and increasing by 10 to max 40. Burnie back between each set

    Pick Your Partner Workout

    • Mosey to the circle
    • Call out an exercise and run around circle while the pax does the exercise. You got 5 seconds to call it out or everyone does 5 burpees. With these veterans no burpees needed to be done!
    • Time was shaved off to watch the police chase that went through our workout.



    Mosey back COT

    Numbers, names and prayer request for Fudd and Faceplants wives. Bodos brought up a good point about having peace among ourselves during these times with so much going on with politics. Also had to hold Bodos back from joining a police chase on foot! Hitch is really getting serious about college football. Oh yea and Swirly is pretty excited about a furball dance he’s got coming up. Alot of chatter and thanks to the veterans for letting me lead this morning!

    Bodos took us out!!!

  • This Pack Is Heavy As Ruck!!

    Started the morning out with some stretching and star gazing. Both of us were dressed and ready for a blizzard white out conditions if it was to happen. Choo Choo added some weight to his sack to bring it up to 40 pounds to make it a little more enjoyable. Beaver set the pace and on we went…….

    2.5 mile ruck

    10 overhead ruck press

    20 Merkins with ruck on back

    30 sit ups with ruck on chest

    40 squats with ruck on front

    100 meter ruck cool down

    OUT!