Author: Yukon Cornelius

  • Canon in D

    3 of the Lumberyard’s finest rolled in on this nippy morning. Lots of chatter as Wildwood got hitched! We were happy to hear everything went great and to catch all the details. Ironically we did 4 corners prostitution style during this beat down: 10 squats, 20 WW2, 30 merkins, and 40 SSH. We killed legs by doing lunges around the parking lot indigenous style. We cleared the parking lot shortly after 0800 to get our body temps back up to 98.6!

  • TPMS

    2 scoundrels rolled in on deflated wheels on this peaceful and chilly morning. Wonka is a Michagander so I wasn’t surprised to see him start peeling layers 5 minutes in.

    Warmup

    Hustle to the octagon for some on your own stretches.

    The Meat & Taters

    • 11s was in order. WWII’s and Copperhead Squats with a 50 yard jog as MOT.
    • 4 corners. 10 two count lunges, 20 v-ups, 30 American hammers, and 40 SSH.

    Got in some good talk about the upcoming deer season. Pumped for Saturdays workout!

  • Faith and Leadership

    2 HIM’s rucked their way around The Lumberyard on this dark and wet 70 and sunny morning. Commando is a power punch of wisdom and faith. YHC was tapping into some of his strategies for leadership in the workplace and faith through unsettling times. We are blessed to have such exemplary men right here in New Kent. Looking forward to our next discussion Commando!

  • Mr. Worldwide

    4 lumberjacks made it to The Yard to add some sweat to the asphalt. We were pleased to see Murr made it out (as soon as I saw him I knew where the name came from, good job whoever came up with that) and he brought an FNG! The FNG works for a chemical company doing “wrench turning” as he calls it. Choo Choo was trying to think of uranium as a name, but he kept saying Uranus and that just wasn’t going to fly with the FNG. We compromised on Dexter from Dexter’s Lab. Welcome Dexter!

    Warmup:

    Mosey to the grownup playground

    -arm circles

    -roscoes wife

    -fudds wife

    -10 slow and controlled merkins IC

    4 stations, 12 reps at each station. 2 sets.

    -pullups

    -machine bench press

    -merkins

    -bench dips

    Mosey back to the front of The Yard

    Here’s where the fun starts

    4 corners prostitution style with coupon. MOT coupon overhead carries

    1. 10 incline merkins
    2. 20 front raises
    3. 30 overhead press
    4. bent over rows

    IPC tomorrow. Had good chatter with Murr and Dexter, hope to see them back soon. YHC took us out in prayer.

  • The Bearded Beaver and The Chatty Clydesdale

    That title should be on a book cover.

    2 bearded beauties rolled into the Lumberyard on this brisk morning. Beaver and Yukon were feeling IPC Week 0 heavily in the legs and made a call to the bullpen for some upper body supersets. Here’s how the events transpired:

    Warmup: 

    Mosey to the back of the Lumberyard to the pull up bars. 

    -back twists

    -arm circles

    -10 slow and controller merkins IC

    Part 1:

    12 reps of each exercise. 3 sets.

    -pullups

    -seated bench press (machine)

    -bench dips 

    *Mosey back to the front of the Lumberyard

    Part 2:

    Timer was set for 60 seconds of exercise and 20 seconds of rest between stations. Move in a counter clockwise fashion after the 60 second lift. Once the first set of exercises were complete, move to the second set, then third, etc.

    Plate

    1-bench close grip

    2-front raise 

    3-halos

    4-bus drivers

    Dumbbells

    1-flys

    2-lateral raise

    3-bent over fly

    4-shrugs

    Kettlebell

    1-lat pullover

    2-tricep extension standing

    3-walking kettlebell carry

    4-1 arm skull crusher

    Chain

    1-merkins (chain over neck)

    2-chain turns (forearms)

    3-diamond merkins (chain over neck)

    Coupon

    4-one hand on coupon, one hand on ground, perform merkin, switch hands after one rep

    Beaver is heading DR for some relaxation for the week. Had some good chatter this morning about bow hunting, something Yukon attempted and was never successful at. Lessons might be in order. Iron Haul in the morning!

  • Mammoth Balls and Chain

    2 mammoth men brought their mammoth balls for an upper body challenge. The setup consisted of 4 stations in a circle with a 35 lb plate, 2-25 lb dumbbells, a kettle bell (choice of 40, 35, and 30 lbs), and a chain. Here’s how it went down.

    Warmup:

    -Quick mosey around the parking lot

    -arm circles

    -lat stretch

    -good mornings

    -roscoes wife

    The meat and taters:

    Timer was set for 90 seconds of exercise and 15 seconds of rest between stations. Move in a counter clockwise fashion after the 90 second lift. Once the first set of exercises were complete, move to the second set, then third, etc.

    Plate

    1-bench close grip

    2-front raise 

    3-halos

    4-bench wide grip

    5-bus drivers

    Dumbbells

    1-flys

    2-lateral raise

    3-shoulder press

    4-bent over fly

    5-shrugs

    Kettlebell

    1-lat pullover

    2-tricep extension standing

    3-walking kettlebell carry

    4-upright row

    5-skull crusher laying

    Chain

    1-merkins (chain over neck)

    2-chain turns (forearms)

    3-merkin pull through

    4-chain turns (forearms, opposite way)

    5-diamond merkins (chain over neck)

    After the workout Yukon and Beaver chatted for a bit about house projects. Sounds like Beaver might start a side hustle doing home remodeling. Might be time to get rid of my 1990 cabinets.

  • I’m Out of Sweat

    Three He-Mans came out on this muggy morning to take a grass bath on some wet turf. Blood was drawn, heart rates were redlining, and sweat flowed like wine.

    Warmup 

    Moseyed to the back of The Lumberyard by the coupons. Something was smelling like hot death and I couldn’t remember if I took a shower last night. Turns out they had one of those pretty fences around the dumpster that I chose to warmup next to. That’s on me boys, sorry about that.

    IC:

    -Cherry Pickers

    -Hamstring Stretch

    -Quad Stretch

    -Lat Stretch

    -Arm Circles (both ways)

    The Thang 

    Near the back of one of the baseball fields at The Lumberyard is a hill that’s been catching my eye for a while. Reminds me of my college days when the baseball boys trained with the lacrosse team and got humbled during hill sprints. Pretty sure it was the AT’s way of reminding us how bad of shape baseball was in.

    At the bottom of the hill:

    5 rounds of:

    -10 Push-up Skull Crushers

    -10 Squat-to-Overhead Presses w/ coupon

    -10 Decline Merkins w/ coupon

    Between each round: 

    sprint/run up the ≈25-yard hill and mosey back down.

    Mosey to the playground

    5 sets of 5 

    -Swing Ab Crunches

    -Pull-ups

    Mosey to the Octagon 

    Running short on time, we modified 11’s to 6’s:

    WWII’s on one end

    Merkins on the other

    Wrapped it up with CoT. Yukon took us out in prayer.

  • Ultimate Smackdown

    They say history is written by the winners, and backblasts are no different. We hit the freshly watered bermuda and started getting our socks wet throwing frisbee. Shout out to Beat It, who has become a familiar face at The Lumberyard, for supplying the beautiful, evenly weighted, soaring thing of floating beauty. I brought a Dollar General frisbee and Wonka brought a sex toy that just happened to fly, so Beat It was goated today.

    Warmup:

    • lap around the pitch
    • 20 yards per warmup exercise
      • High knees
      • butt kicks
      • heel planted, toes in the air, reach down
      • karaokes
      • lunges
      • Squat walk

    Game Recap:

    It was a tough match, everyone started out strong. At some point during the game we had over 2 miles of running in. This was probably around the time Beaver decided to take off his weighted vest. Friday was killing it, he had some great passes and a few nice goals. I still don’t think I’ve seen him sweat yet, he runs effortlessly. Wonka, Beat It, and Wildwood played a great game. They are the Tom Brady of ultimate, short and quick passes.

    Hoping Choo Choo is behaving himself down in NC. Praying for Wonka’s hammy. Praying for safe travels for Wildwood as he heads back north for a few days. Yukon took us out in prayer.

  • Is that an owl?

    Got our usual 3 miles in on our ruck today. Wonka is our bird expert of the PAX and he confirmed what we thought was an owl was indeed just a stump. Glad we have these kinds of experts in our gang.

  • [Mammoth Balls] Knock On Wood

    The boys trickled in for a Monday morning Mammoth Balls workout, ready to sweat out the weekend fun. A light rain accompanied us, and some quick chatter before 0530 revealed that Beaver was hoping for thunder and lightning. The way he spoke about it was frightening. He claimed he wanted to get some good pictures, but I think Beaver is evolving into a warrior. Tarps were quickly peeled as we moseyed to the Octagon and the rain subdued.

    Warm Up

    • SSH
    • Arm Circles
    • Standing Twists

    The Thang

    3 Rounds

    • Merkin Froggers (Jump sideways in merkin position, 10 yards out & back)
      • Choo Choo looked pissed at me for these
    • 13 Single-arm Rows (each side)

    3 Rounds

    • 7 Lateral Raises (each side)
    • 7 Frontal Chest Raises (each side)

    3 Rounds

    • 7 Kickbacks (each side)
    • 7 Shoulder Press (each side)

    3 Rounds

    • 50-yard sprint

    Wrap it Up

    Towel Pulls to Failure
    (Partner up: One PAX grabs the outside of the towel and pushes down to hit triceps, while the other PAX grabs the middle of the towel and pulls up to hit biceps. Give resistance so your partner gets a good pump. Switch after failure.)

    Full Benefit 10 Burpee Late Penalty

    Free Style

    YC is still getting used to this Q thing, so we had a few minutes to spare. Most of the guys did exercises on their own while I took the opportunity to fully recover and distract them with chatter.

    Wildwood’s Return & 50 Posts

    We welcomed Wildwood back after his time in Jersey visiting family. While there, he hit up three workouts at The Ward, where the guys are preparing to hike Mount Kilimanjaro. Awesome to hear his stories, and we wish them luck! Also celebrating Wildwood’s and my 50th post. Looking forward to 50 more!