3 of us showed up this morning to the Lumberyard to throw some weight around, star gaze and watch the sunrise.
Warmarama
Lower back stretches like always
Copper head squats
Windmills
Small/Big arm circles both directions
Thang
7 rounds with a 200 yard run between each round. 1 round consist of
10 swings
10 squats
10 jerks 5 for each side
10 over head lunges 5 for each side
11’s
Kettlebell hold with 2 count flutters
Travel with around the world with your kettlebell
WW2s with over head press
Had to cut the 11’s little short because of time or because it took the YHC forever to get Stranglehold on the speaker. It was thrown out there that the Lumberyard might be the best AO for stargazing and sunrises.
Number, Names and Prayers for a friend of Beavers and YHC that is about to have there forth kid. We all have so much to be thankful for!!!!
Nice 3 mile stroll this morning with some weight in our bags. Yukon Cornlious thinks we might have walked through a spirt of some sort while on our adventures. Kept feeling these weird temperature change pockets. Great chatter this morning with the view of the sunrise. Shoutout to Yukon for showing up time after time, he’s really killing it.
Had 4 savages show up today to pay respect to our fellow Veterans.
Warmarama
Started out with some OYO stretches and off we went into the gloom with our flag dancing back and forth!
Thang
1.8 mile run stopping roughly every 50 yards at every post to knock out 10 merkins and 10 squats while trading off carrying the flag.
All together it was 160 merkins and 160 squats.
Circled up to work them abs out a little. Who ever is holding the flag calls out an ab exercise, can not let flag touch the ground!
Flutters
WW1
Boat and Canoes
Star Crunches
American Hammers
Finished off Statefarm style!!!!!
How many burpees can you do in 2 minutes. If you get over 30 you will get a surprise! I don’t think the guys fell for it and held back maybe a little.
Everyone sprint 200 yards!!!
Numbers, Names and Prayers to give us guidance and patience for are sons. Very thankful for being able to get up and enjoy this pain that we receive by doing these work outs. Very thankful for all the sacrifices in order for us to enjoy this pain!
4 midieval knights and their 2.0’s came to stake claim on the Bermuda grid iron that is The Lumberyard! YHC might have intentionally started the beatdown one minute late to hit the deck for a 10 burpee penalty OYO, and who know’s maybe we get a straggler. I wasn’t able to get anybody to splash merlot, so back to the drawing board!
COP
•Mosey a lap around football field •20 SSH’s • 10 Imperial Walkers(YHC falls asleep at the wheel and forgets how to count IC while maybe doing Hill Billy’s by mistake)•10 LBC’s • 10 Merkins •Wilson and Fudd’s Wife •Reverse Scorpions •Knee knockers
•MOT = Run 53 yards across center field to 3rd point.
•Rollover Crunches
•MOT = Run 53 yards across center field back to 2nd point.
•Burpees at 2nd point to pick up coupons.
•MOT= Bear Crawl Coupon pull through 50 yards back to first point.
•2ct. American Hammers
•Burnie the field 100 yards, sprint back 100 yards.
COT
Announcements
Choo Choo’s got a huge F3 banner rocking off the side of his pickup at the workout this morning! It’s looking real good!
Today was Yukon Cornelius’s 10th post, we gifted him his very own custom spray painted coupon with F3 stenciled all over it.
It was great to have Pool Boy come out to the Lumber Yard! None of us would be out here this morning if he hadn’t gotten Choo Choo into F3.
It was bring your 2.0 day this gloom and we got we had 3 new faces! Pool Boy’s daughter has been knighted Fancy Pants! Yukon Cornelius’s son has been knighted Tumble! Last but not least Beavers daughter has been knighted Rainbow Blast!
1 Pavement Pounder and 1 trail runner got up in the wee hours of the morning for the first edition of Premature Acceleration since I don’t know when. We ran around to the back entrance to the park then a tour of the Mayfair Estates neighborhood behind PapaJohns. Great to catch up with Boberry as always. I have the Richmond Half Marathon next week, and Boberry has a 30k trail run coming up in January, so we had a lot of talk about nutrition and strategies for running races. Then on to DTH’s ruck and beatdown!
6 HIMs came out for a lovely jaunt throughout RounTrey. According to the stars on a clear morning this is what happened.
Meet st the stop sign, no sign of Fandango so we swing by his house. Discussions about revving our engines occurred but we carried on through the new section, up Enmore and around to McGruffs house. Circling back we swung by the reservoir and took advantage of daylight savings.
Discussions centered on the Commanders running the East despite our token Eagles fan objections. It’s good to get the group together and share coffee, conversation, and exercise
YHC had the honor of Broadway joining a Twin Team prerun. We wanted to take it kinda easy so we hit the normal Robious rd. rd. As we ran, we talked about life! YHC mentioned the hills of river downs, tarrington, and the notorious twin team hill…Maybe we’ll hit it next time.
Thinkin bout you Chap!
YHC was glad Broadway made the trip to twin team. Its a long ride for him but really shows alot about his dedication. Looking forward to next time.
As we celebrate veterans day, remember Broadway and his service to our country!
As I was stretching this morning I thought it was gonna be a solo work out in the lumberyard. At 0528 the calvary came rolling in bumper to bumper and the juices started flowing!!
Warmarama
Arm circles front and back
lower back stretches
SSH
Copper head squats
Thang
Being we are in the lumberyard I threw on a good playlist by the Wood Brothers. I’m not sure if anyone else was a fan. But it got me ready to play with some Cindy’s!
3 rounds of 200 yard farmer’s carry with WW1, Flutter kicks and lunges between the farmer’s carry
Mosey to baseball field
11s with pole smokers and merkins
Mosey back to the flag for Mary!
Flutters
Plank
Hammers
Freddy Mercury
Nolan Ryan’s
We had the pleasure of having Patrick(FNG) out this morning. He’s from Cleveland but graduated from Virginia Tech. He’s done a couple of Ironmans and he’s a big time runner. I believe he told me he runs average 7s which is pretty impressive. He works at capital one and does something with banking. We all threw out a few names and decided on Subprime. He’s going to be a great motivator for this group!!!!!
You don’t have to be 100% ready, but you have to be 100% willing. Matt Johnson- He just finished a 850 mile run across Texas for veterans.
Another early start to the day with a 5k through the Brandermill neighborhood and golf course, as well as a stop by Clover Hill High School. Ran along the 1st hole of Brandermill, and the pace of play was just south of 9 minutes per mile. I could have gotten a few Swings in. Maybe next time.
2 Swift Freaks left the fartsack early for another installment of the Graveyard Shift. Temps were 70 and Sunny, and the only breeze I could feel was from our swift pace on the track. According to the bunny rabbit who was pacing us, here’s what happened.
Run a lap then complete a group of exercises that usually adds up to 100.
Quarter Mile Lap 4 x25 Merkins Jump Squats Oblique LBCs 25 each side
Repeato
Quarter Mile Lap 20 Carolina Dry Docks Double Clutch WW2s 20 Ball Dippers Side Tri Rise 20 each side
Repeato
Quarter Mile Lap Dollar and some change 20 Curls 20 Skull Crushers 20 Lawnmower Pulls each side 20 Oblique Lifts Each Side
Repeato
Finish up with 30 Pulse Ups (Like Heels 2 Heaven
Boberry led us in some Broga to finish up.
Always great to catch up with Boberry. We were flying around the track at a sub 8 minite per mile pace. I was blessed to lead.
