Author: Choo Choo

  • 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!

  • 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!!

  • Here’s your sign

    Got a text from the Q this morning saying he wasn’t feeling well. Honestly, I hadn’t planned on showing up. But then I got another message from Beaver saying there was a chance an FNG might show up. That felt like a sign. So I laced up my shoes, stepped out the door, and committed. Here’s how it went down…..

    Warmarama

    • SSH
    • A lot of wives and moms
    • Knee knockers
    • Copperhead squats
    • Imperial walkers
    • Imaginary jump ropes
    • Merkins

    COP1

    10 rounds of 3, 6, 9

    3 pull ups

    6 dips

    9 Merkins

    Run after the 5th round and 10th round

    COP2

    11s bro code style

    Merkins and Squats

    We had an FNG join us this morning turns out he lives just 100 yards away. He owns a trucking company that operates out of the Port of Norfolk and is also involved in real estate, along with a few other things. He’s got two young kids and another one on the way. Excited to hopefully have him out again tomorrow for a lumberyard work out and giving him a name!

    YHC out

    Don’t waste the day!

  • Let’s Grab That Stone

    Two HIMs grabbed their sack and knocked out 3 miles this morning with some weight on our backs. To spice things up we did a mile carrying a random stone. Had some good chatter about Wonka’s upcoming family camping adventure with both sides of the family. He’s also driving over 30 minutes each way for these workouts. I think he’s gonna be our connection to the Hampton roads for F3!

    “To give anything less then your best is to sacrifice the gift.” -Steve Prefontaine

    Don’t Waste The Day!

  • Things are getting sticky!

    Two of the finest laced up and rolled out this morning. What looked like a “light” workout on paper quickly turned into something much harder. Legs were screaming, sweat was flying, and regrets were made. This is how it went down…..

    Warmarama

    • Flutters in all directions
    • All the wives of course
    • Arm circles
    • Chinooks
    • Merkins
    • Copperhead squats
    • Knee knockers

    Thang!

    • Mosey to the back lot to get 2 Cindy’s each.
    • 100 yard Farmer carry
    • 11s on the hill!
    • Thrusters and Elevated Merkins
    • Transportation up and down the hill is Farmers carry!

    Finished up with a 100 yard farmers carry back to the sheds. Yukon Cornelius absolutely killed this work out. Meanwhile the YHC was hanging on by a thread, making deals with higher powers and questioning every life choice that led to this moment. We got just under a mile of farmers carries in! I’m grateful for the friendships that have formed through F3. Bonds that have been built through shared struggle and accountability. This community continues to just wow me.

    June 22 1 year!
    YHC out

    Don’t Waste The Day

  • MINI Murph!

    Three of East Ends finest showed up to do a mini Murph. Well 2 of us did……

    Warmarama

    A lot of stretching on your own while Beaver came out of the darkness running through.

    Thing!

    • 1 Mile Run
    • 50 Pull Ups
    • 100 Merkins
    • 150 Air Squats
    • 1 Mile run


    Numbers and Names

    I wasn’t feeling all that great today so I did an audible. Huge props to Beaver for showing up early and crushing the full Murph. The morning was filled with some great chatter when we caught our breath, talking about life, growing older, and getting wiser with how we handle emotions.

    Convergence Monday! 0700! See slack

  • Men play field hockey?

    Four of us got together this morning to throw our balls around and talk about sports. This is how it went down….

    Warmarama

    • The wives
    • Arm circles
    • Flutters
    • Merkins
    • SSH
    • Copperhead squats
    • Micheal Phelps’s

    Thing!

    Knocked out some Tabata with kettlebells

    • Single arm curls
    • Bob and Weave
    • Lunges
    • Pull threw Merkins
    • Burpees over kettlebell
    • WW3
    • Around the world

    20 sec on 10 sec off 8 rounds of each exercise with 8 total rounds and 8 100 yard runs.

    Numbers, Names and Announcements

    • Convergence 7am Browns island or the War Memorial
    • Pool boy 1 year is tomorrow at Bermuda Triangle
    • See Slack

    A lot of chatter about rugby and field hockey. Someone said that the goalie wears less pads than the players. It’s Monday……..

    YHC took us out
    Dont waste the day!

  • I’m Locking Up!!!

    Just the two of us out there today, putting in work to level up our pull up game. Got some OYO stretching in, then hit it hard.

    • 8 Booyah Merkins at every light post (15 total)?
    • Grabbed Cindy and knocked out 5 rounds: Flutter Kicks, 6-Inch Hold, Foxholes, SSH, and Lunges while the timer did Farmer Carries
    • 10 rounds of 3-6-9 reps, with a bonus run after rounds 5 and 10
    • Finished strong with hangs about a minute each. Grip strength!

    Glad to have Friday join me this morning. He’s a solid addition to what we’ve got going on with F3 here in New Kent. Great conversation around GrowRucks, Spartan races, and family.
    Trying my hardest to keep up with this dude!!

    Don’t waste the day!!

  • We live for this stuff!

    Two of us braved the wet trails this morning to sink or swim. We knocked out 3.5 miles with weight on our backs. Why make life easy? Spent the time solving all of life’s mysteries parenting, self-discipline, hiking strategies, and of course how women are obviously the superior species. Shoutout to Friday for showing up! Turns out we both enjoy suffering in nature.

    Don’t waste the day!

  • New blood!

    An even number of HIMs showed up this morning to show off our iron balls. With lots of chatter and some new blood in the group this is what went down…..

    Warmarama

    • The wives
    • Knee knockers
    • Micheal Phelps
    • Arm circles
    • Flutters in all directions
    • Copperhead Squats
    • SSH
    • Merkins
    • Imaginary jump ropes

    Thang

    COP1

    • Dora’s with kettlebells
    • 50 pull threw Merkins
    • 100 Goblet Squats
    • 150 Snatch Press

    Mary with all the kettlebells

    • Flutters
    • Some type of Crunchy Frog things
    • Pull threw Merkins
    • Burpees over the kettlebell
    • I am leaving a lot more out here I can’t remember.

    Numbers, Names and Announcements for convergence on Memorial Day.

    Always good to get some fresh blood out there. He’s already looking like a regular and at this rate he’ll be leading workouts before we know it. Killer session this morning, made even better by a sunrise straight out of a postcard. Pretty sure we had an audience too, we all felt the eyes of every woman in the neighborhood peeking through their windows like, Who are these savages!!???

    Prayer request for Yukons buddy that past and for us to cherish the little amount of time we have on this beautiful place.

    Yukon Cornelius took us out.

    Don’t waste the day!