After all of the Lt Dans 24 hours ago, these upper legs are feeling like rare fillet mignon! But that didn’t slow down this big Beavers 3 mile ruck this foggy gloom.
Choo Choo is down range working on some track stuff. Yukon is downrange in VA Beach helping a friend with some city council polling? Praying for Bubbles back, hoping he recovers speedily and healthy. Toll Booth, hope you’re doing well my friend! I hope to see you all very soon!
Choo Choo and I should be back at it with a bootcamp tomorrow am.
Tag: Off The Books
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[NewKent]Ruck it Ralph
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Pool Boy Does a Pull Up.. UNASSISTED!!!
3 Hardy Goyners cut through the dense fog of the early gloom to get in another OTB Pull Up Session
We started out with the usual stretching of the neck, shoulders, arms, and chest.Then into Hollow Rocks
3 sets of 10
Pull up Pyramids. Switch to grip of choice every time you start over
3, 6, 9 4 sets
3 Narrow Grip Pull Ups
6 Reverse Grip Jerkins
9 Full Bodyweight Dips
I decided to change things up with something different yet the same to finish things out.
2 Rounds 1 each
Jerkin Negative
Dip Negative
Huge Congrats to Pool Boy, who was able to do his first UNASSISTED Pull Up at the Pull Up Session. He put in a lot of work over the summer, and has now gotten over the bar!!! -
Ruck with a side of fog
7 HIMs embraced the gloom for our monthly ruck (first Tuesday of each month). According to Michael Myers, here’s what took place…
Trail head starts in Foxcroft and cuts down by the reservoir for 3/4 of a mile, and the pax was met with a nice hill to get the blood going. Few loops throughout the neighborhood, ending with one of the more serious hills in SOJ.
caught our breath and back into the woods. Just under 3 miles of cutting through the fog. James and numbers, then off to Starbucks (the other one Swoop) for some quality 2nd F.
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[New Kent]Reptar, King of the Ozone!
What YHC had lined up for this morning was sure to make Quadzilla’s of us all! However, it was a bootcamp for one(Que smallest violin).
Anybody would’ve dreaded this one had they shown up, what seemed like a mellow mosey and warmup for the 1/3 of the Bootcamp quickly escalated with an awful 11’s routine in the 2nd segment. Here’s the good stuff!Warm-a-Rama!!! Long Mosey, 20 SSH’s, 10 DQ’s, 20 Arm Circles, 10 Merkins, Runner Stretch to yoga pose, Wilson’s Wife, 20 American Hammers, Long Mosey.
Coupon 11’s
Coupon Smokers, MOT – LT Dans Magic Legs -15 yards, 2 ct Incline Coupon Mountain Climbers.
Mosey To Playground
3/6/9’s – Pull-ups/Dips/Merkins
10 sets – Mosey .25 mile lap around playground after 5 sets.
Mosey to coupons for farmer carry back to flag. Moseys accounted for 1.4 miles of travel.
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Cheaver Party!
We had a double Q this morning! Choo Choo took the first 30 and Beaver finished it out. Thanks to Handshake for the duo nickname we used in the title. 3 Generals robed and adorned in the finest of workout gear proceeded for a good ol fashion beatdown! Here’s the skinny!
Mosey to the…say what?? Pickle Ball Court for COPWarmarama
Arm circles Sun gods rolling of the shoulders
SSH
Ukrainian soldiers
Lower back stretch stuff
Runners stretch with legs
LBCs 10
Merkins 10
Throughout the COP, Shark Tooth mocked Choo Choo by counting his cadence with him. Definitely gave us a little ab workout while warming it up!
-Catch me if you can partner up
Start at goal One partner lunge while other is doing 5 burpees
Then runs to catch partner and switch until we hit other goal side
Cindy blocks
-Colt 45
15 curls from bottom to half
15 from Half to top
15 full movements
4 corners with Cindy’s
1 cone 10 overhead press
2 cone. 10 overhead press, 20 rows 10 each arm
3 cone 10 overhead press, 20 rows, 30 merkins
4 cone 10 overhead press, 20 rows, 30 merkins, 40 chest press with Cindy
Carry Cindy to each station
Triple Check
-PAX timer runs to and Bernie’s back from sideline to sideline while other 2 Pax perform American Hammers and Dips.
Hit the Hill for some Nickle and Dime
PAX OYO at top of the hill perform 5 double clutch WW2’s run down hill, perform 5 double clutch squat jumps and Bernie back up the hill. Repeat 10 x’s
Mosey the football field to pick up the 6 (Shark Tooth) head to the play ground. 1 PAX performs 5 pull-ups on monkey bars while rest of the PAX performs Roll Over Crunches and LBO’s.
Footrace ensues as Choo Choo challenges Beaver to a sprint back to the football field to pick up the coupons. You’ll have to ask Choo Choo how it went.
COT
Numbers and Names.
Announcements and Prayer Req’s- Prayers for Toll Booth to recover quickly from his illness, he couldn’t make it out this AM.
Yukon took us out in prayer.
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ABC’s!
Abs, Bear Crawls, and Coupons! Probably Yukons 3 least favorite words, but I gotta tell ya, Yukon is really showing some improvement! Proud of you brother! Choo Choo has been putting in some extra credit and keeping me pushed. Great workout today men!
COP15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Shoulder Taps, 10 Cherry Pickers, 10 Willie Mays Hays
Grab Coupons and head to the field.
Line up, on one end of cones set up with a half way point overall distance roughly 35 yards.
8 Man Makers IC
Bear Crawl to center line, sprint to end. Crawl Bear back to center sprint to coupon for
6 Man Makers OYO
8 Cleans IC
High knees to center, sprint to end. High Knees to center, sprint to coupons.
6 Cleans OYO
15 Overhead Press IC
Sprint to end and back
15 Overhead Press OYO
Mosey a lap
20 Curls IC
Bear Crawl half way, Sprint rest. Crawl bear halfway, sprint to coupon.
20 Curls OYO
20 Bent over Rows IC
High knee half way, sprint. High knee back half way, sprint to coupon.
20 single arm rows OYO
10 Incline Merkins IC
Sprint all the way and back
15 Incline Merkins OYO
Mosey a lap
12 Coupon Dips IC
Bear crawl half way and sprint. Crawl bear half and sprint back.
15 Coupon dips OYO
10 Squats IC
High knee half way, and sprint. High knee and sprint back.
10 Squats OYO
10 decline merkins IC
Sprint!
10 Decline Merkins OYO
Mary
10 LBC’s
10 Scissors
10 WW2
10 Freddie’s
10 American Hammers
8 flutter low and fast
8 flutters high and slow
Plankorama
COT
Numbers and names
Announcements – Daddy Daughter Dance tomorrow night!
Prayer RequestsYHC took us out in prayer. Wake up every morning with a grateful heart! Go throughout your day being grateful for waking up, a warm shower, a warm cup of coffee, your family, your health, for voting.
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Fu#$ Tony
PAX of 3 made it to the almost frozen Tundra of the jungle gym at Goyne Park. The bars were cold, but not too cold for these savages, not even to Eastbound, who’s Farmer’s hands don’t even need gloves.
Here’s what went down
Start off with some neck, chest, and shoulder stretches.3 sets of 10 hollow rocks
Pull up pyramid
Start at 1 and keep increasing reps by 1 each turn. Change grip each time you start over.
3 different pyramidsJerkins and Dips
3 sets of 10 reps eachAnd new to the Pull Up Session is the Corn Cob Pull up Pyramid by requestof Tiger King(Pull Up chin over bar then shift left then right like eating corn on the cob)
A Tony Horton P90X favorite. Tiger King regularly does P90x, and says Tony does about 20 of these. We all concurred “Fu#$ Tony!”Finish up with 1 Pull Up Negative competition. See who can stay on the bar the longest.
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This Pack Is Heavy As Ruck!!
Started the morning out with some stretching and star gazing. Both of us were dressed and ready for a blizzard white out conditions if it was to happen. Choo Choo added some weight to his sack to bring it up to 40 pounds to make it a little more enjoyable. Beaver set the pace and on we went…….
2.5 mile ruck
10 overhead ruck press
20 Merkins with ruck on back
30 sit ups with ruck on chest
40 squats with ruck on front
100 meter ruck cool down
OUT!
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Pain In The Deck
3 grizzled gladiators gathered in the gloom for the randomizer – F3 Deck O Cards beatdown!
COP
10 Burpees, Mosey the big loop, Cherry Pickers, DQ’s, Reverse Scorpions, Scorpions, Merkins.
The Thang!
Standard draw of the deck, Pax flips over a card, entire pax performs exercise listed, any numbered card add 10 reps, Royal cards = 25 reps, Aces = 100 reps, Jokers = Burpees
13 Jump Squats, 100 Calf Raises, 14 CDD’s, Burnie for 300M, Sprint 300M, Sprint 200M, 25 Dips, 25 (2 Ct) American Hammers, 25 Diamond Merkins, 25 Merkins, Lunge Walk 100M, 100 Flutter Kicks, 10 Burpees.
Stay circled up for COT, Announcements, Prayer Requests, Choo Choo took us out in Prayer. Numbers and Names!
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Full Metal Jacket!!
This is my Cindy there is many like it but this one is mine. My Cindy is my best friend it is my life I must master it like I master my life. Without out me my Cindy is useless without my Cindy I am useless!
Warmarama
- SSH
- Helicopters
- Alabama Prom Dates
- Monkey Humpers
- Copperhead Squats
- LBC
Thang
Mosey our way down the parking lot stopping at each light pole to knock out 10 Merkins at each light pole ( 10 light poles). On the way back stop at each curb ( 11 parking curbs) to knock out 10 toe touches at each.
Ladders
4 cones spread evenly across the football field
- First cone – 10 WW2
- Burnie back
- Second cone – 20 WW2
- Burnie back
- Third cone – 30 WW2
- Bernie back
- Forth cone – 40 WW2
- Bernie back
- Goal line – 50 WW2
- Bernie back
Four Corners with Cindy’s do not let Cindy touch the ground.
- 1 corner 10 squats
- 2 corner 10 squats, 20 curls
- 3 corner 10 squats, 20 curls, 30 overhead press
- 4 corner 10 squats, 20 curls, 30 overhead press, 40 pull threw merkins
Did a finisher with the Motivator! Which impressed some older woman that were watching this gang of savages!!
COT
- Numbers
- Names
- Prayer request
Great time this morning with these guys I definitely had the Qing power running through my veins. We had a handful of FNGs not show up but our boy Yukon always comes through on showing up! Beaver is getting to believe that Yukon and I just have a lot of imaginary friends. It was a special morning for myself because I had my 2.0 with me. She told a few stories and with the help of the guys we decided on Sugar Rush, she couldn’t be happier with her name. Also something to think about…..
“If a man doesn’t have a deep sense of purpose they will distract there selves with pleasure”—-Viktor Frankl