Author: Choo Choo

  • Get on up and get on down to…..

    Three of the finest gathered on this beautiful Monday morning. We gave the kettlebells and sandbags a break since YHC is still feeling the IronPAX and the weekend’s convergence. The YHC was trying to remember whose slogan went “Get on up and get on down to…” so if you know, chime in. Anyway here’s how it went down…

    Warmarama

    • All the wives and moms
    • Arm circles
    • Flutters
    • Helicopters
    • Copperhead squats
    • A few jumps here and there

    Thang

    COP 1 I stole this from Hutton but I forgot what he called it.

    • We set up in the middle of the parking lot with four corners, each marked by a workout (20 reps). You run to a corner, knock out the 20 reps, then return to the middle for 2 burpees. Head to the next corner do the exercise, come back for 2 more burpees, and continue until all four corners were hit. We completed two full rounds of this circuit.
    • Lt Dans
    • Merkins
    • WW2
    • Squats

    COP2

    Sprint to the first light pole then Mario jump to the next. Continue back and forth pole to pole until reaching the front of the park. Once there mosey back to the starting point.

    COP3

    3,6,9 Pull ups, Dips and Merkins 5 rounds mosey back to the front of the park!

    Numbers, Names and Announcements for an over night ruck. See Crabgrass!

    YHC planned on taking it easy this morning, but that went out the window quick. Couldn’t ask for a better sunrise or better company!

    Don’t waste the day!

  • Let’s get it boys!!!

    Seven savages came together to test their minds and bodies to the limit. After stamping a fellow F3 brother’s passport, we jumped right into it.

    Warmarama

    • All the wives and moms
    • Arm circles big and small
    • Flutters all directions
    • Merkins
    • Ukrainian soldiers
    • SSH

      The Iron Pax Challenge!!!!
    Format: 50-minute AMRAP (As Many Rounds As Possible)  

    Scoring: Count the total number of 100-meter sprints completed in 50 min. Only whole sprints count.  

    Equipment needed: Standard coupon (block weight) and access to a 100-meter (or ~110 yd) field.

    RoundThrusters100-meter Sprints
    12 thrusters2 sprints (down & back)
    24 thrusters4 sprints
    36 thrusters6 sprints
    48 thrusters8 sprints
    (continue increasing by 2)matching # of sprint

    Numbers, Names and Prayer request for healing.

    Positive note- Beaver is having a baby in a couple of weeks!

    Everyone crushed it this morning and absolutely dominated the workout. I didn’t notice any modifications, though I’m sure a few minds were debating it. Great to have Mudslide show up on this end of the state!

    Yukon took us out.

    Don’t waste the day!

  • Out of the darkness!

    Two HIMs linked up for an OTB beatdown that the YHC was in dire need of. Thought it was gonna be a solo one but a few minutes in out of the gloom rolls Beaver rocking his weighted corset!

    Kept it simple

    Main Set (with vest):

    • 10 Rounds:
       • 3 Pull-ups
       • 6 Merkins
       • 18 Single count Step-ups

    Finisher:

    • 3 Rounds, same movements but doubled.

    YHC had to walk on the doubled rounds thanks to some back tightness, but man it felt good to be back home and get a beatdown in. Grateful for the push and the company.

    Don’t Waste The Day!

  • Damn it Gorilla Complex……

    Three HIMs showed up on this beautiful Monday morning, each with a set in hand. We marched toward that freshly cut, painted Bermuda grass, and here’s how it all went down…

    Warmarama

    • All the wives and moms
    • SSH
    • Merkins with 5 core principles
    • Flutters with arms
    • Arm circles all directions

    Thang!
    Grab kettlebell’s, Medicine ball, Sandbag

    Gorilla Complex

    • 8 reps 8 rounds with a 100 yard run after each round
    • Curls
    • Toss medicine ball over field goal post
    • Plank pull through with sandbag
    • Kettlebell swing

    Numbers, Names and Prayer request for Hozier Daddy and Yoda.

    Positive note—Beaver will be heading back west coast at the end of the year to reconnect with familiar faces and celebrate a well earned job promotion. On top of that he’s welcoming a new baby and some puppies. Lots of exciting things ahead!

    Got a 1 mile victory lap in also.

    YHC took us out.
    Don’t waste the day!

  • Just in the nick of time!

    At 5:29, YHC was convinced it was going to be a solo session. But right on time at 5:31 in rolls the motivation I needed…..Wildwood! Here’s how it all went down…

    Warmarama

    • All the leg exercises and lower back stretches known to man
    • Arm circles in every direction
    • Imaginary jump ropes

    We cranked out 2 miles, stopping at each post about every 50 yards for 4 Booyah Merkins. Along the route, we worked in 2–5 rounds of pull-ups (5 reps each) while the partner knocked out crunches. Very simple workout but brutal! Wildwood is getting quicker and stronger for sure.

    Don’t waste the day boys!

  • Trio is at it again!

    The old trio reunited for another OTB ab session! We are one step closer to turning these abs into a built-in washboard. Here’s how it went down…

    Warmarama at the club house

    • All the wives and moms
    • Every hamstring stretch known to man
    • Arm circles
    • Calf raises
    • Imaginary jump ropes

    COP1

    “The Wall Will Break You”

    Start by lying on your back with your legs up against the wall, knees at a 90 degree angle. 

    • 10 Wall Touches – Reach up toward your shoes or ankles. 
    • 10 Side-to-Side Touches – Tap left, tap right 
    • 10 Alternating Elbow-to-Knee – Opposite elbow to opposite knee.
    • 10 Straight Up Knee Touches – Elbows straight up

    5 rounds with a run around clubhouse between rounds. 

    COP2

    5 Rounds

    • Sandbag Plank Pull Throughs
    • Overhead Medicine Ball WW2 Sit-Ups
    • Timer is 10 Wall Climbs

    Numbers, Names and Prayer request

    Announcements

    • Homegrown this weekend!
    • Tons of stuff going on see slack!

    YHC took us out!
    Don’t Waste The Day

  • This is sum bulls**t!

    The trio showed up ready to roll again this morning, keeping the momentum alive and the grind going strong. YHC came with a wild ab burner he’d been itching to test out. This actually looked hard on paper. Here’s how it went down…..

    Warmarama 

    • Mosey to the club 
    • All the wives and moms 
    • Some funky hamstring stuff 
    • SSH 
    • Arm circles all directions 
    • Flutters in directions 

    Thang 

    “The Wall Will Break You”

    Start by lying on your back with your legs up against the wall, knees at a 90 degree angle. 

    • 10 Wall Touches – Reach up toward your shoes or ankles. 
    • 10 Side-to-Side Touches – Tap left, tap right 
    • 10 Alternating Elbow-to-Knee – Opposite elbow to opposite knee.
    • 10 Straight Up Knee Touches – Elbows straight up

    5 rounds with a run around clubhouse between rounds. 

    COP2 

    Five rounds of 30 second wall sits with 10 Merkins between sets.

    Five rounds of headstand wall climbs

    COP3

    Wall of Jericho

    • Burpees was involved a few times along with alot of other stuff!

    1 mile victory lap to close it!

    Numbers, Names and Prayer Request

    Positive note-The YHC got a new nice leather seat with arm rest in his work truck.

    Great OTB grind this morning with the boys. These guys are relentless in their mission to turn YHC into a marathon runner whether he likes it or not. Let’s just say there was plenty of heavy breathing and a fair amount of cussing to go around. But we got it done!

    Don’t Waste The Day!

  • These balls are getting bigger!

    The trio linked up this morning to show off how big our balls have gotten. Let’s just say the gains were undeniable. We’ve been putting in work and it shows. All three of us stood there proudly marveling at how far we’ve come. Even the silent lady we pass every day the one who’s never spoken a word of english might’ve let out a soft “Oh my…” as she shuffled by. This is how it all went down….

    Warmarama 

    • A bunch of OYO stretches and grunts. 

    Thang!

    11s 

    • Snatches with kettlebell
    • Atomic Merkins 
    • Travel with around a 45lb rock?
    • Extra credit for Beaver for handling the 53 pounder kettlebell! 

    Finished with 4 rounds of Ring Of Fire and a 1 mile victory lap! 

    Plenty of great chatter this morning and an equal amount of whining from YHC. Nearly tapped out before it started but glad I stuck it out. Would’ve missed a solid beatdown and even better company. Read something the other day that hit home. Stop obsessing over sleep. Truth is nothing clears the mind or recharges the body like a good ol’ fashioned beatdown. It’s way better than 8 hours of tossing and turning.

    Beaver took us out!

    Don’t waste the day!

  • Crop Circles?

    Two HIMs resisted the temptation to sleep in and came out for a 3.5-mile ruck. Along the way they stumbled upon some mysterious crop circles etched into the soccer fields. Great chatter about launching new businesses and kids sports.

    Don’t Waste The Day!

  • I’m gonna show you what I’m swinging!

    Four HIMs posted this morning to sling some iron for Mammoth Balls. A fellow brother mentioned that “only women use kettlebells under 35 pounds.” That comment had three of us briefly questioning our life choices… and our manhood. But we pressed on pride bruised here’s how it went down…..

    Warmarama

    • All the wives and moms
    • Arm circles
    • Copperhead squats
    • A lot of moaning
    • Imaginary jump rope

    Thang

    Grab the cindy’s and kettlebells

    We made our way to the parking lot and lined up shoulder to shoulder. The format was simple. One PAX called out a kettlebell exercise for the group, then grabbed two Cindy’s for a 75-yard farmer’s carry while the rest of PAX got to work.

    That carry was the timer. Once the HIM returned, the next man stepped up to call the next movement.

    Rules?

    • No repeats.
    • If you call an exercise that’s already been done 5 burpees on the spot.

    We burned through nearly every kettlebell move known to mankind swings, snatches, cleans, presses, squats, rows, halos, curls. Only one thing never made the cut the dreaded Turkish Getup

    Numbers, Names and Prayer Request Wildwood took us out

    Positive Note- Be grateful for what we all have! Be grateful for everything we CAN do!

    Don’t Waste The Day!