COP
Triple Check
Triple Check
Triple Check
Triple Check
Speed Bump Burpees
45 seconds of Burpees
Total of 100 yards of Running
Ground-n-Pound, Baby!!
Numbers, Names, Announcements, Oyster took us out!
SYITG!
Kubota
Category: Richmond, VA
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Wonderful Wednesday! Welcome Maggie Jane!
Several showed today for the perfect start to a day, working out with our F3 brothers as the birds chirped and the sun rose during our 45 mins together. With a traditional WTH work out, we hit the Cul-De-Sacs looking for one of our missing regulars, Whitesnake. Sadly we still don’t know which house is his so we couldn’t harass him out of the house to join us. We moved faster than typical must mean we are getting stronger and faster, probably not, Each Cul-De-Sac gave us the opportunity to knock out 10 merkins and 15 WW2’s, we added an extra stop and did a few extra loops around the bus ring taking us to 115 merkins, 165 WW2’s and 4 miles of ground covered. A good start for Wednesday. Pigskin welcomed is newest granddaughter yesterday to the fold! Piglets 2nd born, Maggie Jane 7lbs and a head full of hair! Welcome to the world, everyone is doing well. Prayers and thanksgiving for the family and the road ahead for the newest member. As we inch closer to Easter, let us remember the blessings of life and forgiveness of our sins that Christ gifted to us as he hung on the cross in our place. we are all loved and forgiven despite our human flaws and imperfections. rejoice in the good news and strive to be a better man each day. Thanks for allowing me to lead and be part of this family!
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A walk through the park
2 strong hit WDOG this morning for a nice brisk few miles walk. Thanks for coming BT, good to get the blood pumping, have some laughs, and great conversation – fantastic way to start the day !
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Tabata Beatdown!
3 LumberYard HIM’s started the mid week workout with a nice Tabata Beatdown! We mosey over to the LumberYard clubhouse for a full body freestyle stretch to get ready for what was about to go down. We are lucky enough to store coupons onsite in a secret hiding spot (approved by LumberYard management) which is a workout in itself getting them back over to the clubhouse with overhead carry’s traveling a good distance. That’s just how we roll at the LumberYard.
The Thang: Tabata – with a towel!
3 Circuits – each repeated twice 4 minutes per circuit 1 minute rounds with 10 second rest after each round and 60 second rest between circuits! Let’s go!
Circuit 1:
Cinder block goblet squat : 1 minute
Body weight reverse lunges: 1 minute
Cinder block dead lift: 1 minute
Wall sits : 1 minute
60 second rest and do it again!!
Circuit 2:
Towel bicep curls with the coupon: 1 minute
Towel high rows with the coupon: 1 minute
Towel tricep extension overhead with the coupon: 1 minute
Towel bent over row with coupon: 1 minute
60 second rest and do it again!!
Circuit 3:
Side Lunges body weight: 1 minute
Sumo Squat with coupon: 1 minute
Squat knee to elbow: 1 minute
Frog Jumps: 1 minute
60 second rest and do it again!!
Finished up strong – traveled back to the secret hiding spot with our coupons to store them away and then mosey back to the parking lot.
It was an honor to lead the workout today with support from Beaver and Choo Choo who dominated as usual. It was a great way to start the mid week day in preparations for what is going to be a beast of a workout come Saturday for Beaver’s 100th Q!
Beaver and Choo Choo shared some nice parenting advice, the PAX was feeling good, Wildwood took us out in prayer, the Forecast looks great for the rest of the week, get outside and get moving! Let’s get it!
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neVer forgeT 4/16
5 HIMs came out to the Green Mile this morning on the 18th anniversary of the shooting at Virginia Tech. It was my junior year and a day that I will never forget. You either knew someone impacted or had a friend who knew someone who was impacted. My wife’s roommate was one that took 3 bullets, but thank god has recovered. A day that has changed where I sit in a room and the way I look at things. Thanks to the crew out this morning to help me honor the 32 fallen victims in a small way. Here is how it went down:
Warm-Up: Short Mosey to the bus parking lot for the following IC exercises: 32 Side Straddle Hops to honor the VT shooting victims, Arm Circles (Forward/Backward), Dead Man Hang, Copperhead Squats, LBCs, Knee to Chest, Roscoe’s Mom
COP 1: 4 Corners mixed with Eye of the Storm: Run to corner 1 to perform 10 Diamond Merkins. Run to the middle to perform 2 Amelia Style Burpees (Shoutout to Kingpin and Dr. Scholls). Run back to corner 1 then proceed to corner 2 for 20 Merkins. Run to the middle for 2 Amelia Style Burpees. Run back to corner 2 then proceed to corner 3 for 30 HRMs. Run to the middle for 2 Amelia Style Burpees. Run back to corner 3 then proceed to corner 4 for 40 Double Count Shoulder Taps. End with 2 Amelia Style Burpees.
COP 2: Mosey to the back of the school for some partner Ab workouts: 1 Runner performs suicides while other PAX members partner up for ab exercises including: Partner WW2s, Booyah High Fives, 6 Inches Ab Hold w/ Partner Jumping Over Legs, Partner Leg Throws
COP 3: Mosey to the front of the school to the grassy hill for 11s – Jump Squats and Lateral Lunges Double Count
COP 4: Mosey back to the flag and combined Chest, Abs and Legs. PAX lined up in parking spots holding 6 inches. 1st PAX member jumps over first PAX and performs a burpee, jumps over 2nd PAX and performs 5 LBCs, jumps over 3rd PAX and performs 5 Squats, jumps over 4th PAX and lies back down to hold 6 inches. Completed 2 rounds each.
Numbers, Names, Announcements (CSAUP Event May 2-3, The Bridge opportunities in April and May), Prayer Requests (Positive praise to god for positive outcomes from recent scans for Wildcat and Yeehaw’s daughter, Prayers to the victims and those impacted from the VT shooting 18 years ago).
Thanks fellas for showing up today. Always a pleasure to lead and from the grumblings it appears it was a half decent beatdown! Go out and make a positive impact on someone today!
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The Flashing Ruckers
Not that type of Flash. It was 5 legends on a rainy Tuesday [ 3 ruckers and 2 runners]. Apparently the Ruckers rucked so fast today that even though they were on the same street as us, they ninja flipped and disappeared so fast that we never saw them. Just like the Flash. That’s how serious these dude are.
The rain held off just long enough, a nice cardio day for us all.
The Bridge is Saturday April 26th – ask Corned Beef
The Flash bye bye -
That’s Happened before, that’s why we have a name for it
4 beasts from the east in SOJ made for the latest Bermuda Triangle Beatdown. It was seasonably warm (finally) a perfect 70 and sunny in the gloom at Goyne Park. Here’s what went down.
Mosey lap to the lower parking lot and back to the flag to get the cindies ready at the pavilion. But first to the yoga mat for the standard warmarama, mission, credo, and core principles.
Back to the pavilion for a Dora
100 merkins
100 Goblet Squats
100 chair dips
Timer runs to the gate at the parking lot and Bernies backFarmer’s Arm Day
Cindy curls to failure then Skull Crushers
Partner Farmer’s carries one Cindy to the tree and back, switching hands on the way back. Switch then repeato.Return cindies, then Broadway took us for a mosey to the lower lot.
5 merkins and 5 SSH at alternating parking lot lines, descending to 1.
Bernie mosey back to the flag.
Names, numbers, prayer requests, and announcements.
Welcome back Eastbound who went into hibernation for the winter, and Welcome to Dr Doolittle! He has 4 dogs, and works with YHC, Eastbound, and Pool Boy. There may have been some merlot spilled, but all parties pushed through! Hopefully we’ll be seeing more of them both in the gloom!!
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So, am I the Prostitute?
11 beasts emerged from the fog to get a good ole kettlebell beatdown this morning. 5:30 and we were off, bell in hand to the back of the school to the basketball courts.
Mission statement and a lot of stretching. Lactic acid needed to be burned off from the Woodsman Whoopin yesterday.
The thang. 4 corner prostitute style. After some inquiry on why its called prostitute style, Tzatziki was left questioning if he (we) are the prostitute. Well, in some cases I guess we are.
Corner 1: Curls, high pulls and shrugs. Started with 5 reps and continued to add a rep until 10reps of each. Walk to next corner.
Corner 2: Reverse lunge with a twist, WW2 and V ups. Started with 5 reps and continued to add a rep until 10 reps of each. Back to corner 1 and did 5 reps of corner 1 routine. Back to corner 2, 5 reps of corner 2 routine.
Corner 3: Squats, overhead press, calf raise. Started with 5 reps and continued to add a rep until 10 reps of each. Back to corner 2, 5 reps of corner 2 routine. Back to corner 1, 5 reps of corner 1 routine, back to corner 2 and 3.
Corner 4: Bear crawl position pull throughs, bear crawl position KB went forward, switch hands, pull across and back, merkins. Started with 5 reps and continued to add a rep until 10 reps of each. Back down each corner of 5 reps.
Walk back to the flag. Had just enough time for an Al Gore and a few plank holds. Time called.
Announcements, PR, Wins, COT. Good thoughts for Wildcat as he has a full day of scans today.
Always an honor to lead you gents!!
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Tax Man Cometh and he’s bringing Old Glory with him
12 intrepid gloom warriors (and 1 OG virgin) posted to NoToll to pay their taxes and challenge themselves with Old Glory.
You know how it goes – 1 mile, 20-minute timer 4-corners AMRAP (20 merkins, 20 jump squats, 10 burpees, 20 WWIIs) and finish with 1 mile native american style.
The fields were extra wet this morning, which slowed the pace, but it didn’t reduce the pain.
Well done men. Fill in your details here if you want to keep track
COT, Numbers, Names and Prayers
Prayers for Wildcat getting good scans today. Keep up the fight, brother.
Prayers for my 2.0 for some strength and energy in her current health flare up.
Prayers for all for strength, health and safe travels over the upcoming Easter weekend.
No More Gumbo For You!
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Beasts from the east!
3 Beasts from the east got together this morning to work on our rucking pace. We got in 3 miles at a pace of 15:30. A lot of chatter this morning about daily routines and having kids. YHC agrees that Wildwood has one of the best daily routines which includes a lot of golf. Beavers next Q will be his 100th! Without his push, discipline, and commitment, we wouldn’t even have an F3 in New Kent. He didn’t just show up he helped build something. Appreciate you!
YHC out
Don’t waste the day!