Tag: Off The Books

  • FNG Ruck! New Kent

    We got an FNG at this mornings ruck at Pine Fork Park. I had the pleasure of meeting this guy, Josh at the park with my kids on Sunday when he asked me in passing if I’m the F3 guy he see’s posts from on the FB neighborhood page.

    This Red Bearded FNG Clydesdale showed up with a 50 lb weighted vest so I decided to carry a coupon in addition to my 30 lb ruck pack for the first half of the 5K ruck to feel like I was pulling my weight.

    Choo Choo is downrange for work but he’ll be back soon in hopes to get this New Guy a nickname by Fridays bootcamp. I’m leaning towards Big Red or Duracell.

    Josh Perry, grew up in West Point, 32.
    He’s got a big red beard. Went to college in Lynchburg.
    He works remotely for the state doing bank audits on the data/IT side.
    His wife Mary is from Indiana’s Amish country, and met in college, she caught his eye as she ran laps around her soccer teammates. They have 2 boys named Howie(4) and AJ(1.5)
    Josh can carry on some conversations so he was expecting a nickname like Yappy which we may have to venture as well.

  • Insomniac Run

    YHC woke up extra early and couldnt get back to sleep, so decided to get a little extra run in before the pull up session. Was turning out to be an easy run at a decent pace until YHC decided to try a new road to get back to Ecoff. About a third of a mile down this dark road and there’s a DEAD END sign. YHC got cookin! 8 minute mile pace back for close to a mile and a half

  • Bonus Mile

    Premature Acceleration is going to be long runs for the next few weeks. Today was not an exception. The plan was to get 6 miles in before Goyne Hard started, I got a good run around the neighborhood, then on to the Thomas Dale Football stadium. The gate I usually sneak in was locked. I headed back towards Iron Bridge Rd then decided to go back to find another way in. Found an open gate and snuck in a lap on their cushy track. Then I had to push the pace to get back to the flag in time for Goyne Hard. Or so I thought. I still had about 7- minutes before Goyne Hard and no one was here yet. I managed to get 7 miles before Mudslide showed up

  • BeaverQ

    Mosey long way to COP

    -DQ’s, DeadMan Hang, Arm Circles, Reverso Scorpions, Freddie Mercs, Wilson’s Wife, Fudd’s Wife, Merkin’s

    The Thang

    Redbone!  

    Nancy Kerrigans, burpee for every “Come & Get Your Love”. Choo Choo thinks this should be in the Iron Pax Challenge.  

    Triple check

    -1st man Curls, 2nd man shoulder press,  3rd man (timer) runs across soccer field and back.

    Carry coupons to hill

    Coupon Carry 

    Uphill – Burnies and Downhiil – forward 20X’s

    Rifle Carry coupons back to flag

    Plank on coupons for F3’s mission and 5 core principles. 

    Numbers and Names

    Announcements-Daddy Daughter Dance coming up very soon 11/2, RSVP by 10/27.

    COT 

    YHC took us out in prayer.

    Praying for Toll Booths wife, she works from home in online education, they found out recently her position may terminated by the end of the year.

    We’ve got a new guy but he’s no FNG!  

    Toll Booth moved to Quinton/New Kent area about 3 years ago with his wife and 2 daughters from Lincoln CA.  He and his wife have both served in the military.  I could be wrong on some level, but it sounds like he is an engineer for underwater bridge support systems.  He hasn’t been to an F3 workout since moving to VA, but he killed it this morning!

    It was nice to have him bring a couple gigglers and a new dynamic to this mornings workout.

    Welcome Toll Booth!

  • A Hearty Appetizer

    The latest edition of the Graveyard Shift featured quite the beatdown in preparation for round 2 at Timberwolf. After a standard warm up we got straight on to it:

    run 2 laps on the track

    25 merkins

    run 2 laps on the track (faster than the last 2)

    25 merkins

    rinse and repeat until we reached 3 miles and 150 merkins. Great push today by all pax present!!

    NMM

    I’ve really been enjoying this AO. A lot of great options. But the best part is the group of guys out there pushing each other a little extra each week!

  • Reservoir Ruckers

    10 Reservoir Ruckers of the SOJ variety made their way to Sunday Park on a Tuesday to start October with a Ruck. This is the start of a monthly ruck group that will meet the first Tuesday of each month. Each month we will rotate the route throughout SOJ and will drop a pin and details in slack.

    The THANG:

    Jackets or no Jacket? 70% change of getting wet but headed out in a mist around Swift Creek Reservoir following the golf course paths and back on Brandermill Parkway. 2-40 pound sand packs were being passed around in addition to our rucks as we made our way through 3.38 Miles at a 18 minute mile pace coming into Sunday Park in 60 minutes.

    COT: Finished with Numbers and Names and YHC closed us out in prayer.

    Find the next Ruck in November for your chance to earn a series of patches that Crabgrass has developed to commemorate the times had on the trails.

    Announcements:

    October 25-27: Family Camping Weekend in Amelia

    November 2: Daddy/Daughter Dance @ The Crossing. (SignUp Genius is being circulated)

    Nov 4-9: VQ Week.

    Nov 5: Next Monthly Ruck at a new location!

  • New Kent is showing up!!!

    The same 2 guys showed up today for a beat down. We were surprised by 3 squirrels and possibly a blue heron. They couldn’t hang with us! This is what went down……

    COP-SSH, Merkins, Imperial Walkers, LBC, DG

    Mosey

    21s!!!

    7 rounds of 10 burpees and a 400 meter run capped off at 3 minutes each round

    mosey to the back of the park to knock out a modified Big Rig work out to finish it off

    3 6 9

    10 rounds of 3 pull ups 6 dips 9 merkins with a 200 meter run after the 5th round. After the 10th round mosey half mile back to the flag!!!

    Numbers, names, announcement

    Daddy//Daughter dance November 2

    First day of sober October so let’s get it!!!!

    prayers for everyone that has been affected by this last hurricane. A lot of people are hurting all over. Try and make someone smile today!

  • Pre-Game IPC Pull-up Party

    A dirty Half dozen drenched debutants descended on the Bermuda jungle gym for a pull-up pregame. Awesome having Eastbound and Tiger King (FNG) hit the early bird special at the bars. Poolboy’s clutch battery work light illuminated the following beat down.

    • Warm-arama
      • Arm Circles, Helis, Good Mornings
    • COP 1
      • 10 Hollow ROcks
      • 10 Scap Shrugs
    • COP 2
      • 3 sets of 5 perfect pull-ups (Bands if needed)
    • COP 3
      • DORA (SSH while waiting)
        • 40 Pullups
        • 60 Dips
        • 80 Jerkins

    Nice beef to start the morning! Up to the parking lot to get DESTROYED by Bo’s final week of Iron Pax.

    State Farm

  • Half Marathon Training Starts Now

    With the Richmond Marathon/Half Marathon quickly approaching, Saturdays will be long run days for the next 6 weeks or so. This week, I started early to get in a 10k before DTH brought out the logs for Morning Wood, and for his 6 year beatdown.

    There’s a lot of people out there going through some tough times right now. Prayers to all those affected by the hurricane, and anyone just having a hard time.

  • Low carb workout, high carb breakfast

    Iron PAX of 4 gloom warriors came to Swift Creek Middle for the latest edition of The Graveyard Shift. We only had 2 coupons, but luckily there are some sandbags holding down the soccer nets on the football field. I see some possibilities in the future.

    We were already into the meat of the sandwich when Boberry realized the bread is supposed to be 3 rounds not 1. We tried to make up for it in on the back end, but YHC fell short. My Brenton Sandwich was a little light on the bread, but I made up for it with 4 pieces of toast for breakfast.

    Brenton Sandwich

    Format

    • Complete the workout for time

    Equipment

    • Cones or markers set 30 yards apart from each other
    • Coupon is needed for this workout

    The Thang

    Bottom Slice of Bread

    Brenton WOD – (3 rounds)

    • 30-yard bear crawl to the cone
    • 30-yard standing broad jump back
    • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

    The Meat – 3 Rounds – Descending Rep Structure – 21/15/9

    Exercises

    • Burpee Block Jump Over. (lay block flat side down)
      • Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
      • Perform burpee on the other side, and jump over the block laterally.
      • Reminder – Each time you jump over the block = 1 rep
    • Thrusters
    • Bonnie Blairs
      • Right leg-left leg = 1 rep (the hard way)
    • Hand Release Merkins
    • Big Boi Sit-ups
    • 400m run

    Format

    • 21-15-9 Style
    • Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

    Top Slice of Bread

    Brenton WOD – 3 rounds

    • 30-yard bear crawl to the cone
    • 30-yard standing broad jump back
    • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

    Workout ends after you cross the line after completing the last portion of Brenton.

    Great to have Crabgrass for his first Graveyard Shift. He, Warby, and Boberry all said they were going for a double dip at Timberwolf for Boberry’s 5 year Q! Congrats Bo!

    If you missed this week’s IPC you can still get it in at Goyne Hard (6am @Goyne Park)

    DTH has his 6 year Q at RocknRoll on Saturday. Word has it he’s bringing out some big wood for Morning Wood!

    SYITG!