Tag: Off The Books

  • Inverted Monkey Humpers?


    3 Pull Up Enthusiasts came together at Goyne Park for the latest version of Pull Up Training. It was a warm 70 and sunny for a late November morning, so the Pull Up bars weren’t frosty which will be the case before too long.


    Started with some arm circles and other neck, chest, and arm stretches. Then we got into it.


    10 Hollow Rocks x3 sets


    Corn Cob Pull Up Pyramids  (this was Pool Boy’s first time)


    Followed by


    Dip Pyramid starting at 5 reps and rotating between Corn Cob Jerkins


    Finish up with 3 sets of Chest to bar Pull Ups to failure or Jerkins to failure.


    I tried to do a hanging jerkin from a giant bar that was above the Pull Up bar, but it looked more like an Inverted Monkey Humper.


    Happy Thanksgiving Everyone!!

  • Check these gloves out

    Had to break out the insulated gloves out on this frosty morning. YHC made sure to show them off to Beaver. We knocked out a short but sweet work out this morning. This is how it all went down…..

    Warmarama

    • Mosey to pickleball courts
    • Reverse scorpion
    • Knee knockers
    • SSH
    • Copper head squats
    • Wall sits
    • Hoe downs
    • Toe touches

    Thang

    • 11’s with Merkins and Firecrackers with a 100 yard run between. Ended up being almost 2 miles when we were done.
    • Pick your partner workout
    • Merkins, balls on the walls, flutters, outlaws, squats, step ups and BURPEES. I’m sure I’m leaving some out

    Finished up with some stretching and sunrise gazing.


    Convergence on Thanksgiving 0700 at Mary Mumford Elementary. We SHOULD hear about the first Thanksgiving that happened at Berkeley Plantation. We will see how it goes!!!!

    OUT

  • 8 Easy Miles

    2 Early birds made it out for another edition of Premature Acceleration. Just under 8 miles logged, at an easy 10 minute pace. The first 6 were run down Courthouse in the Providence neighborhood, with the last 2 in the trails of Rockwood Park.

    Always great to get some miles in with Boberry. We should have plenty more to come, as Bo’s training for a 30K in January, and I’ll start a training regimen next month to run the Blue Ridge Marathon in April.

  • Cold & Quiet Gloom

    Big Papa Beaver reluctantly slipped out of the fartsack fully knowing the high probability this mornings beatdown would be for a party of 1.
    Not showing up is harder on my body and mind than showing up is, so here I am!

    Warmarama

    • Cherry Pickers
    • helicopters
    • Arm Circles
    • SSHs
    • Wilson’s Wife


    State Farm style Decathlon-each station separated by .10 miles of running for 1 mile

    • 20 Merkins
    • 20 KB Swings
    • 20 Coupon Curls
    • 20 Dips
    • 20 Burpees
    • 20 LBC’s
    • 20 Pull ups
    • 20 Pole Smokers
    • 20 Step Ups
    • 20 American Hammers

    Back to the Shovel Flag for some F3 Deck

    • 12 Hand Clap Merkins
    • 19 Ranger Merkins
    • 25 Freddie’s
    • 90 sec High Plank
    • 19 Low Slow Squat
    • 12 Bulgarian Split Squats
    • 25 Smurf Jacks
    • Karaoke 160 yrds
    • 25 Squats
    • 13 Chuck Norris Merkins
    • 16 Jump Lunges
    • 10 Burpees

  • [NewKent]We’re Here!

    ”Perverts at the Park?” These 2 New Kent weirdos met up for what looked like a workout for their invisible wives. Grabbing the backs of their ankles in a teabag motion, running, and laying on their backs and thrusting their pelvic bones to the moon and stars!


    Warmarama 

    DQ’s, Imperial Walkers, SSH’s, Mountain Climbers, Merkins, Freddie Mercury’s, Reverse Scorpions, Knee Knockers

    COP1

    11’s • Monkey Humpers – Alabama Prom Dates


    COP2

    4 Square Progressive

    •10 Merkins

    •20 Squats 

    •30 LBCs

    •40 SSHs

    Revers-O

    Mosey to Snack Attack 

    •Donkey Kicks IC 10

    •Balls to the wall each PAX cts 10

    •Hoedown IC 10

    •Toe Touches 10 

    Mosey to parking lot for Mary

    •American Hammers IC 10

    •Outlaws IC 10

    •WW2’s IC 10

    COT 

    Numbers and Names 

    Announcments – our buddy Mike Bonawitt and his Wife Sam Bonawitt gave birth to their 4th child Margaret last night!  We’re so happy for them!  We’ll get Mike in F3 eventually.

    Prayers – For Bubbles back.  Keep us updated brother.  We’ll keep praying!

  • 6, 12, 25 Method

    2 Runners got together at Swift Creek Middle in an effort to get swole. Instead of the normal Run heavy workout at The Graveyard Shift,  this morning’s workout was going to blast those pecs and shoulders. YHC found a workout more designed for weight training and modified it to bodyweight and Coupon exercises. Here’s what it looked like.


    Run 2 laps to warmup, then lots of Side Straddle Hops and Arm Circles.


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats


    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    25-30 LBCs


    Run a lap


    6x Tempo Decline Dry Docks
    12x Kneeling Overhead Presses
    25x Carolina Dry Docks


    Run 1/2 lap


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats
    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    Finish with one set of Merkins to failure of choice to finish. (This did not take long)

  • Do Negative, and Fail to Succeed

    4 Round Earthers made it to the jungle gym of Ecoff Elementary for the weekly OTB. There was an odd ring around a less than full moon in the sky as we did our pull up and dip training session. Discussion somehow got to the flat earth vs round earth topic, but it wasn’t any kind of debate. The following is a brief description of what may, or may not have happened.

    Hollow Rocks 3 sets of 10

    Toes to Bar 3 sets of 10

    Double pyramid

    Pull ups starting at 1, and Dips starting at 6

    Do More Negative

    Pull up Negatives, Dip Negatives, Jerkin Negatives

    Sometimes you must fail to Succeed

    Jerkins to failure

    Then BttF for the start of The Bermuda Triangle

  • We Built This City

    …On ruck and roll!

    Yukon and Beaver gathered for a dark and gloomy 3 mile ruck this morning in Fork of ze Pines. It might be time to add more weight to the sack, it felt easier than usual. Im glad you came out this morning Yukon! It’s always great to hang with you!

    Prayers for Bubbles back, it’s flaring up. He has an MRI coming up in December.

  • [NewKent] Half Abcathlon

    YHC loves the cathlon events from Goyne Hard Saturdays so much and the only body part that’s not sore from Saturday at The Lumberyard are the abs, so why not bring back a single run of Chaplain’s Abcathlon?! This did not bode well for a couple of us as we were on the brink of a code brown, so the pucker factor was at a 10!!!

    Warmarama!

    Arm Circles, Helicopters, Wilson’s Wife, Knee Knockers, Reverse Scorpions.

    The Thang

    50 reps per station = 500 Reps. 10 Stations, every station roughly seperated by a 1/10th mile run.

    1. WWII’s

    2. LBC’s 

    3. Flutter Kicks (2 Ct)

    4. Pole Smoker 

    5. American Hammers (2 Ct)

    6. Freddy Mercuries (2 Ct)

    7. Oblique LBC’s

    8. Hanging Leg Raises 

    9. Pickle Pounders 

    10. Boxing Cockroaches

    Circle up for Merkins, complete after stating F3’s 5 core principles, mission and credo.

    COT

    YHC regretfully forgot numbers and names.

    Announcements – F3RVA convergence on Thanksgiving morning.

    Prayer requests – Lord, let us give to our sons the same grace, patience and guidance you have for us.

  • Ruck-a-ccino

    3 HIMs awoke to a full moon and meandered to the stop sign. Attendance was impacted by HIMs staying up past their bedtime to watch the legend himself stay up past midnight and survive 8 rounds in the ring. The show must go on!

    went our usual route over to the gas station, played frogger across the street and hit the hills. Structured the route to avoid Rudy’s tree and made our way over the hills and back to the start. 4 miles in 67 minutes.

    we discussed Tarantinos genius, Dave Mishevitz’s illustrious career, and the joys of fatherhood.