Tag: Off The Books

  • (NewKent) That hole isn’t big enough

    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

    • Roscoe’s mom
    • Knee knockers
    • A few extra back stretches thrown in there
    • LBCs
    • WW1
    • Chinooks
    • Arm circles

    COP

    • Touch a tree partner up
    • one person does battle hoses while partner runs and touches 3 trees
    • 3 rounds

    Modified Ladders

    • Start on football goal line with 2 Cindy’s and farmers carry to 25 yard line and do 10 curls. Drop Cindy’s and sprint back to goal line
    • Mosey and pick up Cindy’s to head to 50 yard line to do 10 curls. Drop Cindy’s and sprint back to goal line.
    • Mosey and pick up Cindy’s to head to 75 yard line to do 10 curls. Drop Cindy’s sprint back to goal line.
    • Mosey and pick up Cindy’s to head to other sides goal. Knock out 30 incline merkins.
    • Farmers carry Cindy’s back across 100 yards. If they touch the ground it’s 3 burpees. Burpees were performed on that Bermuda.

      Random stuff to fill up a hour
    • Bernie 100 yards and someone threw out firecrackers because YHC loves them so much. Knock out 10 firecrackers and knock out some football drills for 5 minutes.

      Finished up with some MARY!!
    • Crunchy frogs
    • Ellipticals
    • Outlaws
    • Freddie mercury’s

    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

  • SOJ Monthly Ruck

    3 HIMs braved the cold weather this week and met at Midlothian Middle School for this month’s ruck meetup (first Tuesday of every month, details posted in Slack).

    YHC lead the way, heading South from the school, looping around the new Library and into the Midlo Mines back entrance.
    completed the trail, headed across the street and around the lake. Reminiscing about Fandango’s apartment living, we hung a right at the cemetery and made our way BTTF.

    Chilly morning but wind was minimal and it was a great day to be outside. Coffee afterwards hit the spot.

  • Push It, Push It Real Good

    2 Swift Freaks descended upon the track at Swift Creek Middle on a balmy morning compared to the last couple days, for a SPEED workout.

    What was on the menu for today was some intervals and some banded sprints.

    Start with a couple mosey laps around the track before really getting into it.

    2 laps or a half mile at an optimistic 5k pace then a walk/mosey lap.

    4 laps or full mile at the same 5k pace then a walk/mosey lap.

    1 lap at an almost all out sprint then a walk/mosey lap.
    Then 2 banded BoBiscuits!
    Take turns doing banded sprints on the straightaway and walking the turns. YHC was urging Bo to push hard and Bo said “I AM!”

    Bttf, then we decided to go for a quick trip cross campus to Clover Hill High School and back. Boberry continued on to the water and got in like 12 miles or something before work!

  • Plant & Grow Small Men!

    A title fitting for team Cheaver as Choo Choo takes a swing at the F3 Mission, we couldn’t help but get a good chuckle! 3 HIMs rose from the warmth of their fart sacks this gloom to get jiggy with some F3 bootcamp routines, Here’s the deets!

    Mosey the trail around the north soccer field and circle up at the west octagon for Warmarama!

    • Cherry Pickers IC
    • DQ’s IC
    • Ukrainian Soldiers IC
    • Plank Jacks IC
    • Shoulder Taps IC
    • WW2’s IC
    • Roscoe’s Wife
    • Knee Knockers
    • Wilson’s/Fudd’s Wife

    Mosey to snack shack for no forgiveness!

    • Triple Check •. PAX 1(timer) bear crawls to rock pit at left field and back. PAX 2 • Bench Jumps, PAX 3 • Incline Merkins at the picnic tables.

    Mosey to the gridiron

    4 Corners – 3 Laps

    • 10 Jump Squats
    • 20 Star Crunch
    • 30 LBC’s
    • 40 Nancy Kerigans

    Lunge across football sideline to sideline while covering F3 Core Principals, Mission, and Credo.

    COT

    Announcements and Prayer Requests. YHC took us out in prayer. Prayers for Asheville NC area that the lord give them strength and use this time to unify and galvanize in these trying times. Praying for Bubbles back as he approaches MRI.

  • (NewKent) Major Shrinkage

    A 3-mile ruck in the cold is no joke props to Wildwood for getting up at 0500 and getting after it for his first ruck. He’s been here in New Kent for about a month now and he’s loving the winery’s and the golf courses that we have out here. I have a feeling we are gonna see this guy a lot. He’s a great addition to the pax out here in the east end!

    OUT

  • Setting the bar low

    2 Pull Up Pros came out to the frosty jungle gym at Ecoff Elementary for some Pull Up Action. Initially, YHC was thinking about ways to keep our hands off the frosty bars by bringing a coupon and his brand new resistance bands, but things got going in a certain direction and decided to roll with it.


    Start off with the normal neck, chest, back, and shoulder stretches, followed by 3 sets of 10 hollow rocks.


    Then
    3 Chest to Bar Pull-ups x3 sets


    Then over to the short bar for some higher rep Pull-ups where the feet are allowed to touch the ground. I’m going to call these Touch and Go’s. Use narrow grip and use a similar rocking motion to the chest to bar Pull Up
    3 sets of 12
    Change grip and repeat
    3 sets of 12


    There were some other exercises, but I just can’t remember what they were!
    Thankful to have Tiger King join me on this chilly morning. Those pull up bars were COLD!

  • Silver and Gold!

    It was great to have Yukon Cornelius back in the line up from his travels to Indiana over the past week! He joined up with YHC and Choo Choo this gloom for a little beat down time.

    Warmarma – Mosey to the snack building

    • Cherry Pickers
    • SSH
    • Imperial Walkers
    • Merkins
    • Wilson’s Wife
    • Fudd’s Wife
    • American Hammers
    • Star Crunch

    The Thang!

    Walls of Jericho – PAX calls a workout for the other PAX to do while he runs a lap around the building. 7 rounds.

    Mosey to the playground

    PAX curb crawls around the playground while individual PAX takes a turn doing 5 Pull-ups and 5 torture swings – 3 rounds.

    Mosey to parking lot to Plank for F3 Mission, 5 Core Principals and credo.

    COT

    Announcements, Prayer Requests – Prayer for Bubbles and his back, MRI coming up soon.

    Yukon took us out with a good ol prayer! Amen!

    Ruck at The Lumberyard tomorrow morning 5:30 AM

  • New Kjerntsey

    What a morning for some extra credit! Look out Handshake, 3 hunks showed up for a ruck so cold, their nipples could cut glass!
    The ruck was cut short at 2.5 miles when an unrecognizable vehicle pulled into the lot. Our curiosity got the best of us, so we went to greet this 1 New Jersey down ranger and his EH’d soon to be brother in law.
    It was nice having these guys join us this morning, Bangkok mentioned the workout had an IPC difficulty level, we’ll take that as a complement all day!

  • Turkey Trot The Had Way

    Before the “Face News” workout of Thanksgiving history, 2 runners got in there miles

    Run was simple a out and back to end Grove road while stopping every 5 minutes for 25 Merkins.

    Great catching up with Boberry and catching up on some Merkins

    Spit On That!!

  • [NewKent]The Black Friday State Farm Olympic Decathlon

    Six Black Friday Stallions emerged with the sunrise, eager to take part in The State Farm Decathlon. 1 being a new comer, picked one heck of a beatdown to be his first! PoolBoy surprised us all with his unexpected arrival! And Big Rig was first on site this morning running the parking lot when YHC showed up for set up. Thanks guys for coming out and supporting the New Kent crew!


    Warmarama

    DQ’s, Arm Circles, Reverse Scorpions, Knee Knockers, Run the 1 mile course for an overview.

    The Thang!

    2 Laps – 20 reps per station, Station 9 is 5 reps. 5k of running.

    • Station #1 Merkins
    • Station #2 Kettlebell Swings
    • Station #3 Coupon Curls
    • Station #4 Bench Step Ups
    • Station #5 Burpees
    • Station #6 Pull-ups
    • Station #7 WW3’s
    • Station #8 Pole Smokers
    • Stations #9 Fire Hose Drag
    • Station #10 American Hammers 2ct.

    Announcements and Prayer Requests

    YHC took us out in Prayer.

    Welcome to our newest F3 member Hoosier Daddy! Brilliant nickname by Big Rig! John is originally from Indiana, big Bulldogs basketball fan, definitely not Hoosiers, but somehow it stuck as he’s a father of 4! Thanks for coming out Hoosier Daddy we hope you come out to many more!