Tag: Off The Books

  • 25 for 25

    One warrior rose early from the fart sack to ensure his chariot and steed were ready, warm, and free of snow for the icy tundra that stood between he and an OTB iron chucking at Thee Ol’ Lumberyard!

    Warmarama – 100 single count SSH’s, 30 Imperial Walkers, 25 WW2’s. Each separated by some form of stretching.

    The Thang!

    25 lb iron/3 sets of 25 Reps. Majority of sets split by 10 Burpees. Tallied 120 Burpees.

    • KB Swings
    • Squats
    • Curls
    • Skull Crushers
    • Clean & Press

    Mary – 25 Reps

    • Roll Overs
    • Right LBO’s
    • Left LBO’s

  • Two Run Two

    2 HIM’s teamed up at The Lumberyard this early afternoon for a Garmin Coach run: a 10 min warmup, 2 mile run and 10 min cool down. We had some great chatter the whole way!

    Good to get some extra credit in today Wildwood!

  • in search of the Alaskan Pipeline

    Two intrepid PAX braved some bitter cold to get in a few miles today. With Big Rig doing the Roanoke Half and YHC doing the Willis River 35k, we both were needing to get in some big miles this morning. We made it out and got in a solid 15-16 miles. Time on feet was high with slow paces and stops for thawing out, hydration and nutrition. Always good to get some miles in with Big Rig. Talk about cold, things were freezing YHC had never experienced before!

  • [NewKent]Baby Steps

    Two monkey humper lovers scheduled a later than usual workout this morning. It’s been a morning of recovery yet progress as we practiced running in short walks – and jogs as well as short cadences and gliding for 4 miles.

    We got plenty of mumble chatter time and some after run OYO for 10 minutes.

    Have a great weekend everyone!

  • Modification Station!

    Choo Choo and YHC split the Q this brisk gloom for our 3rd man on turf, Yukon Cornelius. Much modification was made this morning since Choo Choo’s upper body got crushed after yesterday’s Convergence (shoutout GomerPyle!) and Yukon is battling a hernia. Meanwhile, this hairy Beaver’s MABA itch got scratched at the convergence (shoutout DTH!) so burpees were thrown in to check off that daily 100 count.

    Mosey to the west octagon where Choo Choo treated us to the most gentle of F3 Warmarama

    Cherry Pickers IC, DQ’s IC, Helicopters IC, Arm Flappers OYO, On your 6 for leg stretches, Roscoe’s Wife.

    COP1 – We then moseyed to the north football field goal line to get our magic legs on with Lt Dans for 100 yrds and Bernie back. Choo Choo hands off the Q for some Beaver F3ver.

    COP2 – Since we’re already on the turf: Crab Walk 100 Yards – 5 Burpee buy in, and 5 burpees every 25 yards. Burpees to pick up the six.

    COP3 – Mosey to the hill. 5 WW2’s at the bottom, bear crawl up hill, 5 WW2’s at the top and 5 burpees(optional) crawl bear back down. 5 – 6 rounds.

    COP4 – Mosey back to the south football field goal line. 3 broad jumps, 1 Burpee, and 3 WW2’s for 100 yards.

    Numbers and Names. Announcements and prayer requests. YHC took us out in a quick prayer. Give thanks to the lord for he is good, for his loving kindness endures forever. Psalm 136:1

    I’m so thankful for all the F3RVA men! Let’s get after it this year!

  • Better Wear a Cup For That

    2 Bermuda Boys hit the jungle gym at Ecoff Elementary for Pull Up, Dip, and Slam Ball?? Session. New to the already unique Off The Books workout, Pool Boy wanted to play with one of his new toys, the 20 lb slam ball. Here’s what went down.

    Start with the normal arm circles, and neck, chest, and shoulder stretches.

    Hollow Rocks and leg raises with Slam Ball

    Banded Pull Up pyramid

    Several Sets of Dips

    Squat and Toss the Slam Ball to each other over the ladder (this was difficult with only YHC’s headlamp on the edge of the ply area for light)
    Kipping Pull-ups

    Sit ups and American Hammers and toss the Slam Ball. Definitely almost had a nut shot attempting these.

    Max reps Banded Pull-ups

    This was officially Pool Boy’s 100th post. It’s really inspiring to see how far he’s come in 7 months. I’m proud to say that I was the one able to EH him to come to that State Farm Tuesday CSAUP back in May, but he should be even more proud of all the hard work he’s put in up to this point. Congrats brother!

  • The Extra Mile

    4 HIM’s came ready to ruck for the final gloom of 2024. We brought along much mumble chatter and a coupon to pass every quarter mile to make the ruck a little more challenging. We may have dropped our rucks back at our chariots however we continued walking and hitting some pull-up bars and bench dips along the way, finishing up at 4.11 miles.

    I’m hoping to bring in some logs for 2025.

    Numbers, Namarama and COT



  • chasing paces

    after previous miscommunication, YHC and Big Rig met at Swift Creek Elementary for a run on the Brandermill paths. Running down along the reservoir and back for 5ish miles. We were going for progressive paces for the middle miles, but the windy paths made it difficult to hit our lofty goals. But, we are better for attempting it!

  • (NewKent) We miss you Bermuda!!

    4 Hims showed up to a new work out location this morning. It was one of the darkest places on earth I believe. Between Wildwoods moaning and us getting dirty and wet this is what we can say went down…

    Warm up

    • Roscoe’s wife
    • Arm circles
    • Chinooks
    • Knee knockers
    • Butterfly’s
    • Right leg over left and so on
    • Fire hydrants
    • Imperial walkers
    • Ukrainian soldiers
    • SSH

    The Thang

    • Do a Merkin at every parking curb (24) and curb walk to each one
    • 5 toe touches at each curb on way back
    • 25 copper head squats
    • 25 WW2s
    • Run half mile loop
    • Rinse and repeat

    50 TURKISH GET UPS

    Ended with some MARY

    • Flutters and hold 6 inch’s
    • WW2s
    • American hammers
    • Freddie mercury

    Names, Numbers and Prayer Request for Yukon and his doctor visit today. We are hoping for good news! YHC took us out!!

    Great morning at a new spot but we missed that Bermuda grass. Glad to have Wildwood back from a little getaway to Jersey. He’s in the middle of planning a wedding so keep him in y’all’s prayers. Beaver had to cut out on time to deliver some pups so if anyone is interested in some puppy’s hit him up! Swisher Sweets is back at it and getting after it!! YHC is still extremely sore from PoolBoys beat down over the weekend. This F3 thing has helped me out tremendously with being a better husband, father and friend in just 6 months. Ready to take on 2025 and just keep improving my self everyday! Today marks 100 post for me.

    Coffee time…..

  • How is that Hill 1??

      It was almost a Saturday version of The Graveyard Shift, but this was the Premature Acceleration Road Course. 440 AM and YHC spotted Boberry’s headlights at the entrance to Rockwood Park. No real warmup we just hit the ground running.

    I was looking forward to showing Boberry the area behind Providence Elementary, so after making the trek down Courthouse and through Sunset Hills down to the pass thru near the Elementary School, all the way to the back of the neighborhood, I said to Boberry, “This is the First Hill”.  To which he responded with this backblast’s namesake.

    I went on to show him the other 2 good sized Hills in the neighborhood, before taking us back the way we came, up to Sunset Hills, back to Courthouse and back to Rockwood Park, and time for a hydration stop. The Trail Course of Premature Acceleration, still to come.