Quick 2 mile ruck with some Broga thrown in there before the beatdown!!!!
Author: Choo Choo
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The 200th Post!
Five HIMs came together this morning to do some soul searching and to figure out why we were out here sweating like crazy in what felt like 100 degrees, with grass clippings ending up in places they definitely shouldn’t be. But not a single complaint was heard, and we crushed it. Here’s how it all went down…
Warmarama
- Mosey to back of the park
- Arm circles
- Chinooks
- All the wives and moms
- SSH
- Copperhead Squats
- Grab a Cindy and head to that Bermuda
Thang!
We tackled a workout inspired by Poolboy’s 100th post. The YHC made a few slight tweaks to the routines but the structure that he came up with remained the same. This one was a personal test for each HIM. Much of the workout was done solo, pushing ourselves, measuring where we are. Next time, we’ll start a bit earlier, minimize the distractions, and dial it all in. We’re almost there!We had an FNG join us today he goes by Paul, but after today, he’s officially known as 5 Star. He attends the YHC, Beaver and Yukon Cornelius aschurch, sells insurance, has a couple of kids but most importantly rocks the best looking mustache this side of Richmond. As for the name? Let’s just say he’s a solid 5 out of 10-star athlete… and proud of it.
Announcements see slack
Numbers, Names and Prayer Request YHC took us out!Don’t Waste The Day!
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Neglected Coupons!
Just the two of us stepped out to finally use some of the coupons we’ve been neglecting. The YHC felt we needed a solid upper body beatdown and he definitely delivered. This is how it went down….
Warmarama
- Arm Circles
- Chinooks
- All the wives and moms
- Micheal Phelps
- Windmills
ThangFour corners prostitution style!
- Grab a Cindy!
- 1-Corner 10 Thrusters
- 2-20 Incline Merkins
- 3-30 Rows
- 4-Flutters with Cindy in air
- Farmers carry between all corners.
We knocked it out!
Don’t waste the day!
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Hope she floats!
Three of us hit the trail this morning for a ruck with some weight on our backs. We knocked out 2.5 miles and threw in 10 rounds of burnies at the biggest hill Pinefork Park has to offer. Plenty of talk about getting our boats on the water. hopefully at least one of us has a boat that floats and maybe even runs in the next few weeks!
It’s Dry July boys! Step out of that comfort zone and give up something that usually gives you ease. Growth starts where comfort ends. Let’s get after it!
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Is anyone trained in IEDs?
Three of us showed up this morning to take on Day 3 of 30 in the 300 Kettlebell Challenge. The air was thick and heavy, slowing us down a bit but we powered through. Here’s how this OTB went down…
Warmarama
- Dead man hangs
- All the wives and moms
- Merkins
- A bunch of different leg stuff
Thang
3 sets and run half mile? Between the sets
20 Skull Crushers
20 Curls
20 Pull threw Merkins
10 Thrusters
20 Bulgarian squats
10 WW3Numbers, Names and Announcements
- July 4th convergence at Atlee high school 0700
- Summer Tour steams through LocoMotion this Friday 0530!
We found out this morning that Wonka is trained in IEDs and AEDs so we are in safe hands here in New Kent.
YHC took us out on prayer. Let us be grateful and dwell on the positive things we have right in front of us!
Don’t Waste The Day!
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Three of us came out to sweat it out with weight on our backs. We knocked out just under 3 miles. Cap Gains picked up a used pontoon boat and is fixing her up piece by piece. Beaver’s toughing it out without AC at home for the moment. Meanwhile, Choo Choo’s scheming on how to make his move to Manteo, North Carolina permanent, dreaming of a life filled with workouts and fishing.
Don’t Waste The Day!
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1 Year For Me Boys!!
Three of the East End’s finest stepped out into the gloom, ready to get wet, dirty, and celebrate YHC’s one year anniversary with F3. After some time off and a serious lack of discipline, this one hit hard but here’s how it all went down…
Warmarama
- All the wives and moms
- Arm circles in all directions
- Chinooks
- Knee knockers
- Merkins
- WW2
- Windmills
Thang!
Ring Of Fire with kettlebell for 40 minutes. Take a 100 yard sprint after every third exercise.20 curls
30 around the world
30 SA Swings
Mosey 110 yrds
10 pullthrough Merkins
20 goblet squats
Pass the Bag – 3 sets – P1 – 2 arm BOR w/ sandbag. Rest of PAX squats does single arm row w/ KBs
Mosey 110 yards
20 Bulgarian Split squats
20 Skull Crushers
20 WWIII
Mosey 110 yards
10 Thrusters
20 Single Arm Shoulder Press
20 clean and press
Mosey 110 yards
20 Raise KB Flutters
10 top of the bell Merkins
10 Sumo Humpers
Mosey 110 yards
Pass the bag – 3 sets – P1 squats with sandbag bag. Rest of PAX squats with KB
10 straight out press
30 heels bells
Mosey 55 yards – Sprint Back 55 yards
Thanks Beaver for taking all that down!
Numbers, Names and Announcement’s
- Covergence on July 4th at Atlee High School
Today marks one year for me with F3 and close to 200 posts. Honestly, I don’t know where I’d be mentally or physically without these early morning beatdowns. They’ve helped shape me into a better man all around. This has become more than just a workout, it’s therapy. I’m incredibly grateful for everyone who shows up and powers through the sometimes ridiculous routines I come up with. It truly means a lot. I genuinely look forward to the mornings and the chance to push ourselves in the gloom with these men. Thanks to PoolBoy for answering all my questions over and over about F3 and getting me out here. Thank you all!!
YHC took us out in prayer for our buddy Chowder that’s going through a rough patch.
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Wet, Wild and Sticky!
Four of the recent regulars gathered this morning in the gloom to shed some pounds and gain a little grit. This is how it went down….
Warmarama
- Very long arm circles all directions
- Flutters of all sorts
- All the wives
- Copperhead squats
- Micheal phelps
Thang
COP1 Touch a Tree
- 5 rounds with a partner can’t be the same tree
- Burpees
- Squats
- Bulgarian Squats
- Mountain Climbers
- LBC
COP2 Mosey to pull up bars
- 5 rounds
- 5 pull ups
- 10 push ups
- 15 air squats
COP3 Mosey back to flag for Ring of Fire!
- 1 person has a 50lb sand bag. Everyone does 10 squats then pass the bag to your right for 1 round.
- 40 Merkins
It’s been a productive week here in New Kent. We’ve been putting in the work, sharing some chatter, and continuing to build stronger connections as a group. Wildwood is gearing up for a vacation to the Jersey Shore with a work trip to New Orleans the following week. Beaver’s staying local, knocking out some house projects and likely sneaking in a few extra workouts. Cap Gains is fully in dad mode juggling care for his kids and supporting his pregnant wife. The YHC is heading down to Manteo for a week or so to work on his 12 oz curls.
Good things are happening and we’re just getting started!!
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Bumping Uglies
4 HIMs answered the last minute OTB kettlebell call. The air was thick, but it didn’t stand a chance against this crew. Here’s how it went down
Warmarama
- The wives and mothers
- Merkins
- Copperhead squats
- Windmills
- Arm circles
- Chinooks
- SSH
- Knee knockers
Thang!
COP1
11s on Mt Everest
- Double count arm curls
- Single count pull threw Merkin
- Transportation around the world
COP2
Ring Of Fire
- Flutters holding the KB
- Thrusters
- Some Turkish get ups I think?
- Bent over single arm row
- Crusher WW2
- leaving a few off
Numbers, Names and Announcements
- Field day for the family at the Forge on Father’s Day
- Convergence July 4th
- Summer Tour at Dapile this Saturday!
Had a blast with the boys this morning, we had lots of laughs all around. We’re pumped that Cap Gains has become a regular. The guy’s got the drive and motivation. Wildwood and I managed to knock heads during the COT and might be rocking concussions. so here’s hoping we make it through the day. Beaver is always pushing for more in himself and us as well. Awesome group of men!
YHC took us out in prayer for peace.
Don’t waste the day!
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This Air is Thick!!
Five New Kent gents and three 2.0s came out this morning to push the limits and get a taste of that sweet Bermuda grass. We came we conquered and we got messy. This is how it went down…..
Warmarama
- Roscoe’s wife/mom
- A bunch of leg stuff
- Merkins
- SSH
- Copperhead squats
- Helicopters
COP1
- The Gretzky!
2 count Bear Crawl to 9 then knock out 9 Merkins for 100 yards. This was ridiculous way to start a work out.
COP2
Dime Pounder! Bro Code Style!
When finished with your workout Bernie back do flutters until last person finishes up on each exercise.
- Like a quarter pounder but stops at every 10 yard line, and reversing order to start with the 100 and counting down to 10
- Run x100 yards, x100 SSH, Bernie back
- Run x90, x90 Plank Jacks, Bernie
- 80yd, x80 Oblique LBC’s, Bernie
- 70yd, x70 Air Squats, Bernie
- 60yd, x60 Monkey Humpers, Bernie
- 50yd, x50 Flutters (2-ct), Bernie
- 40yd, x40 Lunges (2-ct), Bernie
- 30yd, x30 Merkins, Bernie
- 20yd, x20 WWII, Bernie
- 10yd, x10 Burpies, Bernie
COP3
Mary!
- Ellipticals, V-ups, Flutters, WW2, Penguins, Mountain climbers, Dollie’s, Low and high planks, J Lo, Banana
Numbers, Names and Announcements
- Field day with DTH at the Forge I believe? On Father’s Day.
- Keep a eye out on Summer Tour
- See Slack
Crushed a great workout this morning!
YHC has officially joined the “pulled hammy” club. Got the honor of naming our newest FNG Cap Gains and his 2.0, Dragon Trainer. Even had YHC’s own 2.0s in the mix today and got to name his son Speed today! This F3 thing continues to be something truly impactful. Without it, we wouldn’t be crossing paths with so many awesome people in our community. It’s not just the men it’s our 2.0s that are building friendships and learning what it means to have leadership and have goals. It pulls and pushes so much positivity into all corners of our lives. Feeling grateful today for the motivation, for the fellowship, and for this community that keeps showing up. Impressed and inspired
Sugar rush took us out in prayer
Don’t Waste The Day!!