Tag: Off The Books

  • 5K Ruck & Skate

    Beaver got the F3ver for a speedy ruck pre workout, and Rainbow Blast did too! She had to strap on the ol roller skates to keep up with my avg pace of 15:13 with a 30 lb ruck. These short legs were trucking!!

  • Finally found Boberry’s NON conversational pace!

    2 Fleet footed zombies met in the gloom at Swift Creek Middle for another speed workout. Here’s the workout.

    1 mile warmup
    1.5 miles (6 laps) @8 minutes per mile
    1.5 miles @720 per mile
    1 mile cool down

    YHC and Boberry have been doing these speed workouts for a couple months now, and we both feel like we’re getting results. And this is the first time Boberry hit a pace that he couldn’t carry on a conversation. So I  guess 720 is his non conversational pace.

  • 2 Wild & Crazy Guys

    2 wild and crazy guys emerged before sunset at PFP for a swinging evening beatdown and not looking for any foxes or ladies with the poop on their shoes!

    Warmarama!

    Mosey to the East Octagon for OYO stretching. Mosey to the coupons.

    COP 1 – 3/6/9’s

    Rifle Carry Shuffle Coupon to the Outdoor Gym. Coupons were used to get them deep Merkins! 5 sets – Run 400m – 5 Sets

    COP 2 – Lt Dan Coupon back to pile. Stop Quarter of the way for 20 single arm rows. Stop half way for 20 2 arm rows. Stop 3 quarters of the way for 20 coupon curls.

    Mosey to the football field for 5 mins of Mary, this is the part where the farts really came into play via YHC!

    • 25 WWII’s
    • 1 min low plank
    • 25 each side LBC Obliques
    • 20 H2H’s
    • 20 2 ct Penguins

  • Ruck-a-ccino

    6 HIMs gathered at the stop sign. 1 HIM we found running. 1 HIM jumped out from behind a tree and startled the unsuspecting newcomers to the RounTrey Ruck Club. All in total, 8 HIM came out to put some work in!

    Started at stop sign, had light conversation on what’s better than a kettlebell or MTG cards to get weight in your pack. Only took 5 minutes before TSG felt lost but his spirits were lifted when we passed Matlock out there crushing it on his gloomy run!

    Walked past McGruffs house, nothing. Around the bend and crosses the road by the gas station. Walking up the hill with no lights whatsoever on it, McGruff was in his element and rushed us from the cover of the trees and scared a few of us pretty good. You never know where he may appear from! There was some debate on whether he had his pants up while he was in the woods by himself.

    We reminisced a little on FlyBoys life and made our way through the rolling hills and eventually back to the start. We’re hopeful that Tobey doesn’t notify HR on us today…

  • 200 Burpees, 200 Thrusters

    Pool Boy and YHC, decided to hell with pull ups and Dips. Today, we’re going hard.  For Extra Credit, we each did 200 Thrusters, 200 Burpees, then murder bunnied our way 150 yards uphill, back to the flag, just in time for the Bermuda Triangle Beatdown!

    Actually, we did our normal Pull-ups and Dips, with some Decline Merkins, and Jerkins.

    Happy April Fools Day

  • Pre Lumberyard 5K EC

    YHC got an early start on the morning with an extra credit Run Walk Run 5K around PFP.

  • Appropriate Acceleration

    2 pax in search of a hill were able to find one this morning. Met at BWES, mosey the long way to Twin Team Ln. Plan was a 45 minute run with a warm up then twin team repeats. We did the full hill 4 times. Great training today. We’ve both been putting in some effort into running specific training. Big Rig is gonna kill it in the Roanoke Marathon! Good discussion on when to shoot your shot.

  • On The Nightshift!

    Beta test for an evening bootcamp in New Kent didn’t see much in attendance as YHC expected it may be a solo mission. Evenings at PFP have a much livelier feel though! Baseball games, sunset, colorful lights, some cheers, food trucks, we can certainly catch some attention on a weeknight around here!

    The Thang!
    Sprint to the snack shack – use the head – sprint to the outdoor gymnasio

    2 Rounds – 3/6/9’s – 1st rnd 5 Sets – Sprint half mile – 2nd rnd 6 sets. Run half mile. These sets were all about form and slow steady pace except for the running.

    Stop at the puppy pooper scooper trail head between the west soccer field – Lt. Dan all the way down the trail to the pickleball court.

    Mosey to the football field for Mary – 25 reps

    • WWII’s
    • LBC’s
    • Penguins
    • H2H
    • Star Crunches
    • Rollovers

    Just for fun – Finish up with 10 burpees for our HIM Wildwood!


  • FNG Tickles Taint

    3 Gloom Walkers came out to the jungle gym at Ecoff Elementary for the weekly Pull-up and Dip Session.  We even had an FNG come out!!

    Pool Boy is nursing a back/arm injury but that wasn’t going to stop him. He led us in a killer arm circle and taint tickler circuit.

    YHC led the trio in some EMOM Pull-ups and Dips, rotating after 3 sets of each. Pool Boy modified to Jerkins.

    Great to have FNG Rob out in the gloom with us for the first time. His F3 name to come in a Backblast later on.

  • [EC]While You Were Fartsacking

    This busy Beaver put in some extra credit with a 3 mile ruck setting a pace of 16:57/mi. with his wee tiny legs. Sadly, it was a ruck for one, but a good ruck! Always trying to beat the previous pace.

    -The only thing we can control in this life is our intentions.-

    Beaver