While all you Summer Tourists opted out of traveling Eastbound this glorious Labor Day Weekend, 2 PAX Shakur emerged from the grave to begin and complete IPC Week Zero as a team. We completed the 4 rounds with some breathers between sets (form over speed Bengay) in 30 minutes time. We included a 1 mi. Victory run following the challenge.
Great working out with you this morning Wildwood!
4 humble chumps walked into Pine Fork Park with a modicum of understanding what might take place for the hour at hand, not even this guy.
Mosey 400m lap to get warmed up. Do some leg stretches and Merkins to warm up the Pecosauruses.
Partner Up with a coupon – PAX with coupon performs 8 curls while partner runs out 20 steps and performs merkins until partner with coupon arrives. Rotate until reaching the east side of the 50 yard line.
Swap Partners for a double check?
PAX with coupon walks down the hill and back in reverse while partner performs the following exercise per each round:
Partner up with the only PAX you havenât partnered with. 3 sets – PAX 1 Marioâs from Helipad 1 to Helipad 2 and Burnies back while PAX 2 performs incline Merkins(modify to Shoulder press if needed).
Send the coupons over to the bank and mosey BTTF.
Numbers & Names – we got an FNG which we have knighted Dart Board.
Announcements – Convergence coming up on Labor Day at 7 AM. Gridiron Location? Stay tuned.
Summer Tour at The Lumberyard this Saturday.
07:02 and this Beaver Qâd himself real good. Letâs get to work and keep it clean.
For Time:
10 Rounds
completed 49:28
Have a great weekend men!
2 30 something year olds emerged from their slumber to attack the legs and core!
Move all the kettlebells and sandbags from the pickup to the hill for some strength training.
Start with some Warmarama
The Thang!
Every Round includes 4 sets of 12 Reps.
Round 1 : Sandbag Deadlift and Squishy Frogs
Round 2 : Sandbag Squats and Oblique Crunches
Round 3 : Sandbag Bearhug down an up the hill (Burnie Up). And Heels to Heaven
Round 4 : Alternating side Squats w/ KB and KB raised Flutters
Round 5 : Weighted Lunge Walks to the Helipad and Penguins
Announcements – IPC coming back next month! Letâs go!!!
Great work this morning Wildwood!
Four HIMs unexpectedly rolled into LocoMotion this morning and embraced the rain. It wouldâve been easy to hit snooze but instead we got after it. Hereâs how it may or may have not gone downâŚ
Warmarama
Time to work
5 rounds:
From there we moseyed the half mile loop stopping at every light post for a different exercise along the way.
Next up, everyone grabbed two Cindys and partnered up. One PAX farmer carried the blocks about 75 yards, dropped them, and ran back to tag his partner while the waiting PAX cycled through Merkins, SSHs, and Planks.
We headed back toward the flag with another half-mile run, stopping at each light post for Double Clutch Dips, Booyah Merkins, and Booyah Jump Squats.
We wrapped things up with Numbers, Names, and prayer requests, asking for discipline and consistency in our daily lives, continued good health, and protection from injuries.
It was an awesome morning. Great to see Pool Boy out there. The YHC pulled in and saw him already rucking in the rain! A special thanks to Wildwood for confirming he was coming. The YHC was searching for every excuse not to get out of bed, thinking it was going to be a solo beatdown. Thatâs one of the many things F3 is all aboutâŚ..the accountability and brotherhood that keep us showing up even when we donât feel like it.
Way to embrace the wetness and get after it this morning men!
Itâs been a while but I do remember we logged more running than usual and knocked out plenty of Merkins. Chicken Jockey rolled in around 7:15, but he made it and thatâs what counts!
We wrapped up with Numbers, Names, and announcements, including the upcoming Mud Run south of the James that Beaver, Yukon and a few others are doing.
YHC took us out in prayer.
4 men and a 2.0 emerged from the gloom for Beaver beatdown at The Lumberyard. Beaver instates Trash Pandas for the morning. Trash Pandas you say? Iâm glad you asked! Anytime the PAX crosses paths with a trash can of any sort, they must perform 20 reps of any core exercise.
Mosey to the helipad for some Warmarama!
Mosey to the Diamonds hitting a few đď¸âs along the way.
CoP1 – 4 Sets
CoP 2 – Mosey to the ODG -for 5 sets of 369
CoP 3 – Indigenous Peoples Run half mile back to the flag with 3 Merkins.
Numbers and Names!
Announcements – Muddy Run this coming Saturday!
-YHC and the M are now expecting baby number 4! Party on Wayne!
Prayers for our main man Commando as heâs occupied with a big workload at the DC right now.
YHC took us out in prayer. You guys killed it this morning, that workout was a little demanding, but yall survived!
5 M.U.S.es (men of unusual size) emerged from the gloom to make friends with an f3 coupon and take light tour around the Pine Fork Park.
Warmarama on the bball court
Mosey back to the flags to pick up the coupons and Chicken Jockey!
Travel down the large trail toward the diamonds. Stop part way to perform 8 Squat Thrusters. Continue carry and stop at utility outbuilding to perform 8 Squat Thrusters and 8 Coupon Swings. Our new guy Groot was swinging like a True American! Continue carry to the hill.
7âs – Decline Merkins and 2 ct. Lunges. MoT – run up and down the hill.
Carry coupons to the snack shack to get a drink of aqua and perform 8 Squat Thrusters, 8 Coupon Swings, 8 Curls and run a lap. Continue carry through the parking lot to find a nice speed bump in which the PAX performed 8 Squat Thrusters, 8 Coupon Swings, 8 Curl & Press.
Carry on to the bball court for Walls of Jericho style workout and finish up with a round of Mary.
Return to the flags for CoT – Numbers & Names. Nickname our friendly new guy Groot! Welcome Groot! We hope to have you back and learn more about you! This guy has a good story to tell!
Announcements- Convergence coming next Saturday July 4th so there wonât be a workout at our Lumberyard AO unless some guys want to do a workout but donât want to travel.
Prayer Requests- Hamblin Family, their 2 year old daughter has been fighting health issues since birth and mom just gave her one of her kidneys. Prayers they are both recovering and doing well. Prayers for all in Northern Venezuela after the devastating earthquakes.
YHC closed us out.
Whoâs got the Q for Mammoth Balls?
Got some good chatter in with Wildwood on this steamy morning. We started off with some laps around The Lumberyard and catching up on life, it was a busy spring. We dusted off some coupons and got 3 sets of 12-15 reps of each exercise; including shoulder press, curls, squats, rows, and lateral raises. We capped off the morning with a mosey back to the parking lot. As we rolled up we found Beaver stretching to get prepped for the Chesty Puller run next weekend. Wildwood stayed for some extra credit.
Warmarama
Moseyed over to the helicopter pad to get a good stretch in. Plenty of chatter mixed in with our usual warm up stretches.
The Thang
1. YHCâs Favorite Workout
11s featuring Mike Tysons and Squats with Karaoke serving as our mode of transportation between exercises.
2. Grab the Basketball
One PAX held a plank while the other took a shot. Make the basket and the planker earned a Merkin. There was a whole lot of planking going on.
3. Leg Burner
Completed 3 full rounds of:
4. Merkin Countdown
Started with 5 Merkins followed by a lap around the basketball court. Decreased the Merkins by one each round until we reached zero.
Numbers, Names
Good catching up with Bam Bam this morning. We talked a lot about sports and life as dads. He recently started doing private soccer lessons and it sounds like things are good!