Tag: The Lumberyard

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. YHC’s 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:

• 10 Bulgarian Squats
• 10 Step Ups on the bench

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!

3 OGs and an FNG hit the Lumberyard this morning to prove we’ve still got it. Here’s how it went down…

We hit all the normal stretches and jumped right into the work.

🏃 Tennis Courts:

• 11s with Mike Tysons
• WW2s with karaoke for transportation

Beaver rolled in halfway through after finishing up a training run for a race he’s got coming up in a couple weeks.

💪 Next stop: Pull-Up Bars
5 rounds of:

• 5 pull-ups
• 20 lunges
• 10 Copperhead squats

Then finished Round 5 with a 100 yard run.

After that, we knocked out 10 minutes of Mary before wrapping up with numbers, names, and prayer requests.

📢 Announcements:

• Beaver is running the Christy Puller in West Point.
• F3 Family Ruck is June 7 in New Kent see Beaver for details.

We also welcomed an FNG this morning! He works with a few guys from the Midlo area, is an engineer, and has lived in New Kent for 23 years. Since he’s got a few chickens at home the name was obvious…

Welcome Chicken Jockey! 🐔

2 hockey enthusiasts emerged from the gloom to play some rainy ball hockey on the new basketball court in town(pre Claude Lemieux passing).

Perform an exercise to the reps of a particular hockey players jersey number to buy 3 shots at the garbage lid. Make sure to get wet on the court with some core exercises!

it was fun to do a recovery type of workout all while passing and shooting some ball pucks with you Wildwood!

2 F3 PAX players emerged from the gloom with their hockey gear and a 50 lb Sandy Cup bag on the new PFP basketball court! YHC didn’t have much planned other than envisioning shooting ringers (balls at the basketball posts) and doing victory laps with the sand bag performing overhead carries as if it were hockeys holy grail.

Warmarama involved some recovery stretching routines:

• Deadman Hangs to Michael Phelps
• Busch Garden Machines
• Arm Circles
• Clappers High & Low
• Alabama Prom Dates
• Leg Stretch Variety

The Thang Gets Complicated

Each PAX takes 3 shots on. The post. We missed em all. PAX 1 puts the sandbag on his shoulders in shame and does a loser lap around the court while P2 performs the most perfect form of merkins. Switch.

Another round of shots(no goals scored here). Pay the price by honoring the Great Wayne-O by performing 9 ct lunges, then 9 Merkins & 9 LBC’s, continue until 9 sets are completed.

Shots! But first do an 8 ct buy in of Bobby Orr’s (aka Wojo Squats) This type of pattern continued throughout the remainder of the workout, with buy-in exercises to take 3 shots. By this time we were using a trash can to shoot at(reminds YHC of his childhood, thanks Commando!)

Perform Warren Foegles (aka Bear crawls) across the court and back.

Perform 9 Nate Dogs (aka speed skaters)

Perform 8 Eric Lindros sandbag checks (toss)each

Perform 33 Patrick Roys (WWIIs)

Perform Half court Nazem Kadri’s (place stick in front of you, jump squat, hold squat position to reach back placing stick back in front to continue jump overs)

Perform more Warren Foegles and end it with 9 Tummy Sticks(aka WWII feet to feet passing the sick to one another.

Excellent workout this morning Commando, I had a blast with this one!

Announcements-Choo Choo has his 2 year and 300 posts coming up fast, stay alert!

New Kent family ruck/hike coming June 7 at Cumberland Marsh Trail, more details to come.

3 plumbers emerged from the gloom and an extra credit pre Lumberyard Ruck & Run to fix’a some’a toilets!!!

This plumber doesn’t recall much but some routines on prickly grounds involving Wet Toilet Seats, Toilet Plungers, some coupon crawl pull throughs, wojo squats, farmers carries, runs and SSH’s that would make Up Chuck overly excited.

2 Tigers emerged from the gloom this Saturday morning at The Lumberyard, Choo Choo pitched the new AO Lumberyard flag that Commando supplied, which looks killer!
Here’s what Taiwan Tammy witnessed!

We each showed up early for some preworkout 🏃

Warmarama Stretch Session – involving about 15 mins of a brief mosey with an emphasis on stretching and little Warmarama.

CoP 1 – 4 Corners Prosty Style to get the heat rate going

• 10 Copperhead Squats
• 20 Mntn Climbers
• 30 SSH’s
• 40 Plank Jacks
• 10 Merkin bonus round

CoP 2 – 11’s

• Mike Tysons
• Chain Smokers

CoP 3 – PAX Drag

• indigenous style Bear crawl pull-through with single coupon down center field (53yards) while partner performs 5 merkins and switch off with partner.
  Repeat

4 soccer enthusiasts emerged from the gloom to find copious amounts of wet Bermuda grass clippings in places they should never ever be. Commando might have us doing another Merkin Challenge mid season here 😉

Mosey to the bball court for Warmarama

• Various leg stretches and wives
• SSH
• Ukrainian Soldiers
• Cherry Pickers

Meander to the soccer field for some fun soccer challenges.

• Partner Up – P1 Runs 100 yards, kicks soccer ball 50 yards to goal and kicks the ball back to center field while P2 performs as many sets of 10 Merkins and 10 Squats.

• Many MoT’s took place involving exercises to follow at each end of the field as we all took turns running something by the PAX.

Fun workout today men! Commando closed us out in prayer.

Five HIMs got together to work on our balling skills and there’s definitely room for improvement. For the first 40 minutes, whoever made the shot got to choose a workout. We kept doing that workout until the next person hit a shot and picked a new one.

Beaver had to head out a little early to take care of the 2.0s, so the rest of us played some 2 on 2 basketball. Swiftie and I took both games I couldn’t leave that out.

Announcements:

Beaver is Q’ing a family ruck on Sunday, leaving from Bottoms Up at around 4

3 of New Kents eldest PAX members emerged from the gloom for a Beaver wood chewing! We took the basketball court on its officially finished F3 maiden voyage! Did we have a tardy newcomer? Nope, just a lady going for a stroll(instant disqualifier!). Here’s what she and the guy chipping golf balls witnessed. ⛳️

Mosey to the fresh 🏀 court for Warmarama!

• Helicopters
• Cherry Pickers
• Imperial Walkers
• SSH’s
• Wilson &Fudds Wife into Runner Stretch
• Various Leg Stretches
• Plank up – preform a 360 plank rotation clockwise then counter clockwise. Repeat but every 2 steps with the hands do a 2 ct. shoulder tap.

Remain on the new court for 11’s

• Mike Tysons
• run the length of the court
• Wojo Squats

Mosey to the pickup truck and pull out a few coupons and march to center ⚽️ / 🏈 field.

6 Pointers – using the coupon, perform 6 each of the following: -decline, standard and incline merkins (talk about a burner!) venture out by running to each corner and center field sidelines to perform 6 ball dippers(hard way)

Perform another set but perform Coupon Curls at center field and variety of core exercises at each 6 points.

Perform a 3rd set with a bit of difference – Perform 7 Coupon Curls + Shoulder Press. Run out to the point and back, perform WWIII’s when returning. Repeat until out of time.

Freddie Burner to the 5 Core Principles and The F3 Mission. The mission had us burning out

CoT – Announcements – Family & Friends Ruck & 🍕 next Sunday at 4 – Bottoms Up Pizza in Richmond.

Prayer Requests –

•Prayers for healing to Commandos friend, 41 years of age has an abscess on his upper leg..

•Prayers for Bam Bam and his wife, we missed you today, we hope you’re doing well brother.

Commando closed us out in prayer.

”He is not here: for he has risen, as he said.” Mt 28:6