Tag: The Lumberyard

Two OGs got together to lift some Cindy’s and talk coaching ball. Plenty of chatter this morning and plenty of gains

Knocked out 10 rounds of the Gorilla Complex:

8 battle firehoses

8 curls

8 thrusters

8 WW3s

100-yard run

Got it in this morning

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5 Eastenders emerged from the gloom for a hot Q potato in this lovely 70 and sunny weather at ye’ ol’ Lumberyard! 1 emerged moments late to find us getting all warmed up in the pickleball courts.

YHC kicked us off with the Warmarama!

• Plank Jacks IC
• Shoulder Taps IC
• Merkins
• Toe Grabs
• Butterfly
• Wilson / Fudds Wives
• Deadman Hang
• SSH IC

Choo Choo Take the Wheel!

Mosey to the playground prison yard for a couple 5 set rounds of 3/6/9’s with a mosey to the sheds after sets 5 and 10.

Wildwood Take us for a Spin!

Wildwood took us on a 1 mile mosey journey at a smooth pace of 9:30!

Choo Choo takes back the Driver Seat!

Wayne Gretz Skies! – do 5 sets of a 9 ct Bear crawl and 9 ct of merkins down the parking lot.

Bam Bam stepping up to the Q Potato Plate!

Bam Bam moseyed us over to the football/soccer field to abuse our legs!

Perform 10 Squats at the goal line. Lunge walk with a twist 50 yards down the field. 10 Squats at the 50 and sprint back to the goal line.

The PAX moseyed back to the Flags for Ring of Fire.

• 10 Irish Hammers IC
• 10 Flutter Kicks IC
• 30 Sec Plank
• 10 Under Knee Clappers IC
• Fox Holes for 2 minutes.

Numbers & Names

Announcements – Family Ruck later this month in Richmond. See Slack for details.

Prayer Reqs – prayers for Bam Bam and his Wife as they try for baby #2.

YHC took us out in prayer

5 HIMs emerged for a Beaver Style Lumberyard beatdown this morning, and they all pushed through it with great vigor! Baseball Season is upon us and so is the Snack Shack! Folks were bringing in what Yukon thought to be goodies as we were running through the rough and demanded hot dogs and skittles in passing that had YHC giggling!

Here’s what they witnessed:

Mosey to the E Helipad for disclaimer, F3 Mission and Warmarama:

• Arm Circles
• Reverse Arm Circles
• Cherry Pickers
• DQ’s
• Ukrainian Soldiers
• Various Leg Stretches
• 49 SSH’s IC

Eye of the Storm. 2 Rounds – 5 Burpees in the Eye between 4 routes of exercise of 12 reps each including:

• Merkins
• Sissy Squats
• LBC’s
• Plank Jacks

Mosey to the Coupon Stack for a round of YHC current favorite, Jack Webbs(thank you Gypsy!).
•Merkins & Coupon presses

Mosey to the W helipad for final COP

Deck of Leadership – F3 Card deck goes in the center of the PAX. 2 PAX draw a card from the deck, highest draw wins the chance to lead the PAX by counting cadence of exercise drawn or sets distance of MoTs.

• 100 Yrd Bear Crawl
• Burpees
• Oblique Crunches
• Heels to Heaven
• Rosilita’s

Numbers & Names

Announcements & Prayer Requests – Big prayers for the leadership of this nation.

Yukon closed us out in prayer.

Way to push yourselves this morning men! Thanks for coming out!

Started with a mosey and warmarama. Continuing with a 1.5 mile run around PFP. After a 20-count, it was time to start a ladder exercise.

The ladder consisted of:

50 Reps of your choice,

100-meter run

40 Reps of your choice,

100-meter run

30 Reps of your choice,

100-meter run

20 Reps of your choice,

100-meter run

10 Reps of your choice,

100-meter run

After the ladder was complete, we still had time to get a Dora in. The Dora consisted of:

300 Side saddle hops

200 WW2’s

100 Merkins – although not sure anyone made it to the merkins

Finished up with a cooldown and COT.

Two HIM’s showed for an unplanned time of solitude while rucking but the cosmos had other plans. Took off for a quick 1.5 mile ruck and may have been some lamenting about the weight of a seemingly unending winter.
Returned to the kettlebell staging area then took a quick mosey down to heli pad for a brief warmarama and mosey back to begin the morning intake of VQ for @commando. Went through a Tabata rotation of five exercises 2X total 10 rounds. Started with shoulders.. kettle bell swings, around the world, shoulder press, cleans and press, halo! Followed by same format and worked abs….American hammers, WW II, side bends, Frankenstein sit up, single leg V-up! Finale consisted of some work on the guns…bent over rows, dbl bicep curl, overhead tricep, single arm curl and skull craters to finish!!Ended with a pledge of allegiance to ‘ole glory, quick closing prayer!! Thanks @beaver for the Q push!!

5 Big Dogs got wild on the asphalt this gloom at The Lumberyard!
This is what Choo Choo witnessed as he continued his ruck.

Warmarama- Mosey to the diamonds.

• SSHs IC
• Copperhead Squats IC
• Cherry Pickers IC
• Toe Grabs
• The Wives
• Runner Stretch
• Slow Merkins IC

Perform a Variety of coupon exercises for the majority of the AO.

Indigenous peoples run BTTF. pAX in the back performs 3 Merkins.

Mary with Kettlebells to take her home!

Numbers and Names

Frozen Triangle next weekend at 6 AM Dogwood Dell Parking Lot

Commando closed us out in an awesome prayer

3 New Kent pre frozen triangle enthusiasts emerged from the gloom for a BeaverAMRAP brocode beatdown. YHC may be taking on the Baby Balls nickname as he was a no show for the pre ruck he scheduled due to a simple AM/PM alarm misunderstanding.

The Thang!

YHC’s goal was to.keep the HIMs warm and believe it was a success!

Grab your KB and make a slow mosey to the snack shack for Warmarama!

• Ukrainian Soldiers
• Cherry Pickers
• Various Leg Stretches
• Mountain Climbers

KB Mosey to the center field flag for a beautiful sunrise and a pledge of allegiance and a set of KB Swings to keep the heat up. mosey the Kbs to the NE angle, meander over to the outdoor gym.

Mission: run the triangle AMRAP:

• Angle 1: perform 5 pullips
• Angle 2: 20 Merkins
• Angle 3: 20 KB Swings

we finished 5 laps

Mosey to the flag with our KBs but stop along the way at a warm spot for 20 curls.

Coffeerama at the truck and some great chatter for nearly 30 minutes. Great job this gloom men! Props to Commando for showing up and pre rucking in the frost!

4 New Kent Lumberjacks emerged from the Saturday gloom for a good ol American beatdown in the sunrise! Bam Bam, one of our newest PAX realized Pool Boys Q last weekend was a teaser to get him back this weekend, he did great by the way!

Warmarama! – Mosey to the helipad.

• Don Quixotes IC
• Arm Circles IC
• Tie Fighters IC
• Chinooks
• Cherry Pickers IC
• Toe Grabs
• Butterflies
• Wilson & Fudds Wife
• Merkins on my down

Mosey to the baseball Diamond outfield to get patriotic with the first CoP – perform 10 Burpees, 20 Copperhead Squats, 30 WWII’s at each of the 3 outfield flags.

Mosey to the coupon pile and grab a Cindy and meander our way to the football field but first, YHC heart was yearning for some Donkey Kicks so put down your Cindy and get on the wall for 10 DKs, 15 Second Wall Sit, 10 more DK’s Hoesowns 10 IC, 10 Dk’s.

CoP3 – Dora – P1 Runs to 50 yard line and back. P2 Perfoms the following:

• 50 Squat Thrusters
• 100 Incline Merkins
• 150 Bent Over Rows

CoP4 – Bear Crawl Pull Through – 10 pulls for a chance to recite 1 of F3’s 5 core principles until completed.

CoT

Announcements – Frozen Triangle coming up quickly. See Slack.

Prayer Requests – for our little 2.0’s to get healthy, a lot of illness right now with our kiddos.

YHC closed us out in prayer. Great work you guys put in this morning! Don’t ever stop pushing yourself.

Started posting on local Facebook pages to sit up the activity. This reeled in 2 fngs with one already on the way.

4 were ready to go at 7 so we mosied around lumberyard. Shortly after before WARMARAMA 2 more pulled in, so we circled back and talked the troops. Changed plans and warms up with merkins, ssh, helicopters, Ukrainian soliders, and copperhead squats. Ran 4 corners on the football field to the 50yd marker. Merkins, then add lbcs, Bernie for MOT, squats, and add ssh.

Next we meandered over to the hill for 11s squats, crawlbear to merkins to Bernie the hill. Took a long 30 count and make a to the Pavillion area for a break from the rain. Walls of Jericho, one calls a workout and runs the perimeter while the pack performs called workout. Step ups, merkins, and whatever else i forgot.

We did a 30 second shuffle rotating through workouts under the Pavillion and wrapped up what time we had left. 3 fngs to name. We finished out adding BamBam, Bandit, and Swifty.

The YHC came rolling in hot and early, toys in stow. No signs of life in New Kent today except for the F3 boys!!!! This is how it went down…

Mosey until someone spoke up!

Warmarama

• SSH
• Arm circles (small and big) on one leg
• All the wives, of course
• Merkins
• Copperhead squats
• Runner’s stretch
• Knee knockers

The Thang

Grab Cindy and head to the football field, where we stumbled across a few fire hoses.

Round 1

• 26 battle ropes
• 26 decline merkins
• 26 jump squats
• 26 burpees

200 yard run between each exercise.

Round 2 Partner Up!

Tractor pulls!

Partner drags Cindy with a fire hose for 100 yards, then sprints back to trade out with his partner. While one partner worked, the other completed

• 3 rounds of
  
  • Plank
  • 6-inch leg hold
  • SSH

Circle Up

Stretching and some good chatter.

Numbers, Names, and Prayer Requests

Announcements for the Frozen Triangle looking like Super Bowl weekend!

Great way to ring in the New Year at the Lumberyard. The YHC says it often, but he’s truly grateful for these guys. These men push each other like no other. Let’s keep it rolling, fellas!!!!!! 💪🔥