2 Aspen-bound beef cakes saddle up for a cool and wet gloom for an upper body beatdown!
Mosey to the Octagon
Warmarama – Helicopters, Cherry Pickers, DQ’s, Imperial Walkers, Big and slow arm circles and reverso, Tony Hortons Squeezers, Chinooks.
Mosey to the outdoor gym.
369’s
3 pull ups, 6 bench dips, 9 merkins – 5 sets. Mosey quarter mile. Repeat 4x’s. Total of 1.5 miles of Mosey.
Quick close out.
Have a great and safe week everyone!
On a chilly morning, Boberry and myself launched from Rockwood Park for our almost weekly early bird Premature Acceleration run. We took to the hills of Mayfair Estates and ran by the pool that is across the street from Sheetz. Great conversation as always. 6.5 miles before catching up with Chaplain and House Party for Morning Wood. House Party also got a Ruck in before Morning Wood.
Or was it a drone??? Friday the 13th brought 4 freaky deekie Dutchmen out of their fart sacks and into the frosty gloom for a frigid beatdown! Wildwood catches a falling star and YHC heard on a recent F3 podcast of some men having a drink or two pre workout to get them going, which we might entertain for a NYE workout, if not we’ll just stick to our regularly scheduled beatdown.
Weird Warmarama!
Quick step mosey to the western octagon for – Tie Fighters IC, DQ’s IC, SSH’s IC, 10 Burpee Late Penalty, Cherry Pickers IC, Ukrainian Soldiers IC, WW2’s IC. Mosey to the truck to pick up some coupons to carry over to the Gritty, Gritty, Grid Iron to use only as markers.
The Alpha!
Beavers version of The Beast. Instead of 6 reps per 6 sets, in 6 rounds, The Aplha is 7 reps per 7 sets in 7 rounds. After the 4th set MOT is Bernie’s.
Pick up the coupons for some Coupon Mary -WW3’s OYO, YHC tapped out first. Incline Merkins and F3 Mission, Credo and Core Principles to finish it up!
Numbers and Namarama. YHC closed us out. Happy Birthday to Swisher Sweets, he turned 38 going on 35.
4 East Enders rallied up at the flag with a little extra fuel in the tank and guns a blazing this gloom!
At one point Yukon couldn’t help but notice Wildwoods shadow on the ground and what looked like he was packing something extra this morning which ended up with all of us standing in the same direction against the light to cast similar shadows.
Warmarama!!! – Arm Circles, Cherry Pickers, Hill Billy Walkers, Ukrainian Soldiers, Wilson and Fudds Wife, Knee Knockers.
The Motivator! Boiled Down 220 SSH’s in total
Catch Me Dora – Partner Up.
11’s
American Hammers – Run the short parking lot- Sphinx Merkins
OYO – 2 rounds – 25 LBO’s, 20 Dips. 3rd round for extra credit.
Numbers, Namarama, Announcements and Prayer Requests.
Beaver closed us out in prayer
It was the dynamic duo at the jungle gym at Ecoff Elementary this morning. Pool Boy and I got some Pull Up Training in with my new resistance bands. Glad it was warmer this week, so touching the bars didn’t make our hands go numb. Here’s a quick description of what transpired.
Warmup and stretch. I always have to stretch the neck.
Then some hollow rocks.
Followed by some kipping reps or chest to bar pull ups
3 sets of 5
Then 5 strict form pull ups with the resistance bands and 15 Full body dips
3 rounds
Then 3 corn cob negatives
Finish off with band assisted pull ups to failure.
Then bttf to meet up with the Bermuda gang for Hot Potato beatdown.
3 hims rolled in at 0529 ready to throw some weight on there backs and hit the trails. A lot chatter from Yukon and Wildwood this morning about IT data centers. They both have backgrounds in IT work. Wildwood does IT consulting for data centers techs. Yukon works with the state on IT data audits. Knocked out 3.14 miles this morning in the gloom!
Numbers, Names and Prayer Request
Yukon Cornelius took us OUT!
3 guys showed up on this Monday morning with a lot of complaining. Wildwood took an innocent bunnies life on the way in and Beaver just wanted to put some skates on and play a little street hockey. The YHC was up late trying to figure out what to do with 2 stuffed elf’s and eatting every Reese cup he could get his hands on. This is how it all worked out……
Warmarama
Thang
Mosey
Pick your partners exercise. The runner calls out an exercise and runs. When he gets back it’s the next pax member and so on. I think we did every work out routine known to man on this one.
Mosey
Circled up and finished with some stretching and chatter. Numbers, Names and Prayer Request. Great simple workout this morning with a lot of chatter. Everything happens for a reason and people will come and go for different stages of this journey. We are all grateful for what we are building here in New Kent. Another one knocked out!
OUT
We got word that there was some theft going on yesterday afternoon at the park so, we’re rucking and neighborhood watching for the community now.
we got just shy of a 3 mile ruck in this morning for some extra credit. Bring on the warm weather!
Premature Acceleration got off to a solo start. YHC made it to Rockwood Park and reluctantly began some laps around the main loop. After 3 laps (about 2 miles) Chaplain, unknowingly arrived at 6, instead of his plan to arrive at 630. YHC was glad to have some company for a few more laps, and catch up with ol Chappy.
Four strong studded Clydesdales came trotting in at 0529 on this beautiful frosty morning. The stars were out in full force and shining brightly upon this pax of HIMS. These guys looked cold real cold! So I threw on some James Brown on the speaker and we hit that sweet Bermuda grass……
Warmarama
COP
Modified Ladders
Great work out this morning with the pax. Things got a little weird when Wildwood started getting fresh with the Cindy. I’m not sure what I witnessed but it was a lot of moaning going on and a little bit of shaking. I’m grateful for these guys to put up with such random ideas of mine for work outs. Off to get some coffee…..
Numbers, Names and Prayer request. YHC took us OUT