Tag: Off The Books

4 HIMS gallantly rode into the gloomy Lumber Yard on their trusty four wheeled steeds to get jiggly with what lay ahead.

COP – Mosey the long way to circle up for DQ’s, Arm Circles, Chinooks, Hill Billy Walkers, and Freddie Mercury’s.

The Thang!

Mosey back to the flag for “Lunge No Man Behind”. As a group lunge to first cone and sprint back to start, pick up the 6 if back early. Lunge to 2nd cone and sprint back to start, pick up 6. Continue for 5 cones.

“Sally Up, Sally Down” – Merkins, all the way up, come down and hold without torso contacting the ground.

Return back to “Lunge No Man Behind” in reverso.

Mosey to small soccer parking lot for Cocaine Bears.

Mosey to circle for Ring of Fire – pax selects an ab workout.

End with COT

Announcements, Prayer Requests, Yukon took us out in prayer.

4 Bermuda Beasts came out for the latest 5 am OTB Pull up and Dip Session at Goyne Park. Cool morning was a good reminder to have those gloves ready when the cold weather comes. Those pull up bars will freeze that grip.

It was mostly our standard Pull up and Dip session.

Pyramid take turns, increase the rep count by 1 each set until maxed

Hollow Rocks x10 3 sets

Partner Pull up and dip pyramid

1 pull up 4 dips Increasing each set

Walking Jerkins

8 reps x3 sets

Finish with 3 Negative Pull ups. Holding the pull up as long as possible.

Great work by this Fearsome Foursome!

We are men called to action. And yes, that action may be saving someone’s life!!

Tues 10/15 and Wednesday 10/16 Trinity UMC hosted F3 RVA for a CPR class.

Our instructor, Pam Ferguson aka, Fergie, is a RN with Flatline on VCU Health’s Rapid Response Team. She answered the call and came to teach!! Fergie is dedicated teacher and a disciple to CPR!!

Thank you to Gomer Pyle for providing assistance with the location. And I love me some Fergie! Thank you to PAX members for the generous donation to reward Fergie!

Hope you learned something but never have to demonstrate!

Loud and Proud,

Flatline

3 Lumber Jacks followed one eager Beaver into the conifer dense gloom, backlit by the waning gibbous moon for an upper body, yet somewhat cardio forward kettle bell beatdown! There was some discussion about pastries, preferably of the strudel and Boston Cream variety, the chuckles quickly faded once we got down to business, we’ll blame it on the running. We’ve also given Pine Fork Park an F3 name which will be The Lumber Yard, and we also nicknamed our newest FNG Paul – Bubbles, so we’re elated to continue to progress of F3 out here in NKC.

Warmarama

Mosey to COP for Helicopters, all of the arm circles, Merkins, Freddie Mercury’s, Mosey back for some Kettle Bells

Catch me Dora

150 skull crushers – 200 curls – 250 rows. Partner runs to end of parking lot speed bump (100 yards) and “please be kind, rewind” back.

11’s

Clean & Press, MOT – walk 25-30 yrds to light post for WW2 w/KB which had to be cut short due to running out of time and hit the deck for 10 Merkins.

COT

Numberama and Namarama – Welcome Bubbles!!!  

Announcement’s

Prayer Requests

YHC took us out in prayer.  

We skipped hunting for this?! Yea, we opted for our first New Kent Saturday morning bootcamp. Folks got a chance to see us at work from their windshields for the first time as they trickled in for some AM soccer. With a shovel flag staked in the ground next to a couple of F3 coupons at the PFP entrance, they got a look at the spectacle that was, 3 middle aged F3 bears crawling and dragging coupons in the grass as we proceeded to roll over on our backs like sea lions and bench press, sit up and shoulder press those coupons. We got a lot of grunting and groaning coming from the Choo Choo train and we may have broke Yukon Cornelius as he ended up spooning his coupon.

Here’s the scoop!

COP

Cherry Pickers, Helicopters, SSH, Shoulder Taps, Freddie Merc’s, Hello Dolly

The Thang!

20 count – imperial squatters, lbc’s, Merkins and run a 1/4 mile lap. 4 sets.

Triple Check

One pax planks while other pax Bulgarian Split squats with coupon on their back. Timer – pax farmer carries 2 cinder blocks to light post and back.

11’s

Bear crawl pull through – WW3 with Coupon

Coupon Curls & Coupon Single arm rows

COT

With a later start this morning to see if we can pull more guys out of New Kent and it worked! We had an FNG that hung in there with us. Here is how it all went down…..

Warmarama

SSH, right leg over left and left over right, merkins, arm circles and a few more was thrown in there. Now the fun stuff….

Death March

A combination of Catch Me If You Can and a Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of 3 Burpees.

Bearmuda Triangle

30yds apart in shape of a triangle. Pax performs 2 burpee at first marker and bear crawls to 2nd marker, 4 burpees and bear crawl to 3rd marker, 6 burpees and bear crawl back to 1st marker. Repeat x 3 modify with karaoke if needed.

Blimps

10-2 count lunges, 15 imperial walkers, 20 merkins, 25 plank jacks repeat as needed until you hit 50 yards and mosey back to the start

4 Corners

10 merkins, 20 squats, 30-2 count flutter kick, 40 LBC’s

Mosey and circle up for some Mary!

10 American Hammers, 10 Nolan Ryan’s, 10 WW2, 10-2 count flutter kicks with a 10 second hold at the end.

Finish up with plank and FNG Paul told us about his back ground. He grew up in Va Beach until he moved to Williamsburg where he graduated. He became a firefighter for Richmond city which brings him to New Kent. He does swift water rescues for Richmond.

COT

Numbers, Names and Toll booth took us out!!