Author: Beaver

  • “You’ve Got What?” Mammoth Huevos!

    Curpees! We’ve got Curpees!

    4 Amigos emerged from the gloom for a Cinco De Mayo fiesta!

    Warmarama – Mosey from corner to corner of the football field!

    • 5 Pickers IC
    • 5 Michael Phelps IC
    • 5 Tie Fighters IC + Reverse
    • The 3 Wives
    • 5 Alabama Prom Dates IC

    The Thang!
    CINCO DE MAYO Complex – 5 Reps/5 Sets

    * for 5 reps each arm and/or leg.

    • C-Curls *
    • I – Imperial Goblet Squats
    • N – No Cheat Merkins
    • C – Clean Swings*
    • O – Overhead Press*
    • D – Deadlift
    • E – Extensions (Tricep)
    • M – Merkin PT’s*
    • A – Alternating Lunges*
    • Y- Yoke Walk (sand bag, 50 yards)
    • O – One hundred yard run

    CoP 2 – Partner Up – 2 PAX – P1 performs 5 solid Bear crawl pull-through s while P2 walks and counts the 5 reps. Both Partners perform Booyah Clurpees (cardio Burpees(burpee w/o the merkin)). Switch on the 5 Bear crawl pull throughs. Continue rotation for 50 yards.

    Ring Of Fire – 10 ct cadence of core exercise from each PAX member

    • Taco Shells (V – UPS)
    • Mexican Hammers (Amer. Hammers)
    • Nacho Libres(Superman’s)
    • Street Chihuahuas (fire hydrants)

    CoT! Numbers & Names!

    Announcements – DTH has his 500 Q at The Forge this Thursday

    Memorial Day Convergence – 07:00 to 08:00 at Dogwood Dell Amphitheater in Richmond.

    Prayer Requests – Prayers for some of the older kids in the community as they are hearing about the b&b’s and guidance to navigate how to try keeping their innocence.

    Prayers for our friend Kenny & Becca as they lost their main source of income and expecting a 4th child within weeks.

    Commando closed us out in prayer.

    Great work this morning men! Thanks for letting me lead!

    ”Whatever has begun in anger, ends in shame” – Benjamin Franklin?

  • Benchmark Glooming

    1 big wood & water loving rodent emerged from the fart sack for an OTB Ruck & Run. First 45 mins was a 20 lb ruck followed by a benchmark run to prepare for next months Chesty Puller 11k in West Point. Hopefully we can get a few FNG’s on the F3 hook while there. Let me know if you want to join on Sat June 20th.

    Announcements-

    I’ll be starting a ruck and audiobook listen where we can. Commando says he’s in. If you want to join let me know, we’ll be starting soon on the book Dialed In: Reaching Your Full Capacity As.A Man of God.

    I’ll be Q’ing Mammoth Huevos tomorrow for Cinco De Mayo, come out for a good one!

    The Q Sheet is looking sparse, make sure to take some Q spots. A wise man once said, “The sign of a healthy AO has guys filling the Q Sheet.”

    Last but certainly not least! Choo Choo has his F3 2 year anniversary coming up soon, be on the look out for a celebratory workout coming your way!

  • Big City Yard Sale!

    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

  • Be A Conduit, Not A Cul-de-sac

    4 High Impact Men emerged for a glorious yet frigid late April gloom known as Mammoth Balls! What seemed like an extended Warmarama of 10 minutes was rather necessary for what YHC had set prepared on the kettlebell schedule..

    Rack your kettlebell and mosey to the helipad for Warmarama!

    • SSH’s IC (would’ve loved to keep going on this but YHC was out of breathe calling cadence).
    • Imperial Walkers IC
    • Cherry Pickers IC
    • Arm Circles IC
    • Leg & Quad Stretches
    • Alabama Prom Dates IC
    • Slow Merkins IC
    • The Wives

    Rack up that KB and Mosey to the 1st CoP – 11’s

    • KB Swings
    • March down hill Single Arm Overhead Carry
    • Squat Thrusters
    • March up hill Single Arm Overhead Carry(opposite arm)

    Meander to the Sankc Shack for a round of Dora!

    • 100 Merkins
    • 200 Feet on bench crunches
    • 300 Step Ups w/KB
    • Partner moseys around the snack shack

    We ran out of time on the step ups so we kept the partners, 1 PAX farmer carries both KB’s while partnering PAX performs 5 merkins and moseys for the handoff, ultimately returning the entire PAX to the flags for CoT

    CoT – Announcements – planning a 2.0 in coming Saturday mornings. Chesty Puller 10 & 11K coming up in June, come help Beaver rep F3, start your training now if you can.

    Prayer Requests – For the Perez family in south Richmond(a young mother’s life was taken over a domestic dispute regarding her 3 month old baby. Prayers for that little baby. Prayers for patience in our daily struggles.

    Commando closed us out in prayer.🙏


    Moleskin:

    Shout out to Master Oogway! It’s his second time out doing Mammoth with us and he’s doing a great job staying with the pack. He left us of with a term that has resonated with me all morning, “Be a conduit, not a cul-de-sac”. For YHC that means, be someone that you can help usher others into a relationship with Jesus and not just someone that will turn others around and back the way they came. “No man left behind, leave no man, where you found him”.

  • Heart Rate Ruck

    2 ruckin’ mammals were up bright and early for another 3 miles of extra credit! Commando made it back home from his work trip to Arkansas, nice to have him back! YHCs heart rate max gets to 200 during the ruck, not sure.

    I’m grateful for Commandos company this morning!

  • Bend It Like Bam Bam!

    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.

  • Pollen’s In The Air!

    2 bearded toms strutted their way on in to the heart of the New Kent community school, downtown, everything in one place district for a little bit of the Beaver Fever! Here’s what the school faculty witnessed.

    Stretch at the flags!

    Make a PortaDash! Across the front of the jr high.

    Lamp Posts! Odd light posts get 5 quality Merkins. Even light posts get either 5 Copperhead Squats or Cobra Strikes(Jump Squat Copperheads). Mosey between over a mile of posts.

    Bleacher Creatures! 5 Dips at each end of 3 bleachers, MOT is n incline and/or decline bleacher crawl. Next Set – 5 Bulgarian Split Squats at each end of 3 bleachers – MoT is Bear Crawl.

    Enter the Cage (tennis courts) 4 Corners – 10 Mike Tyson’s. 20 Core Clappers. 30 Mountain Climbers. 40 Freddie Mercury’s. Reverso!

    Mosey BTTF for CoT!

    Announcements – we’re planning on doing a Saturday 2.0 workout with this nice weather. Stay Tuned!

  • Family Crew! 🍕

    18 fine family folk convened for a family ruck/hike from and back to Bottoms Up Pizza venturing into the unknown! Literally! YHC had no clue where he was! 🤯 The 2.0’s had us outnumbered 11 to 7! We all survived the traffic, construction zones, hills and stairs! Shout out to House Party for helping YHC carry Augness Monster up and down the stairs! And to DTH for his navigational skills!

  • 2026 Ruck Mile Pile Up

    Captain Commando Beaver hit the trails of Pine Fork ahead of the Lumberyard workout this gloom as we continue to pile on the ruck miles for this year! We are going for a record folks! Stay tuned!

  • Going Off The Rails!

    3 Strapping Young Engineers boarded the Loco Motion this gloom for a groggy doggy Beaver beatdown! This may be the first time YHC officially called off a triple check after 2 rounds because he didn’t enjoy the routine(it was a weird morning for YHC).

    Warmarama!

    • Mosey to the End of the bus loop
    • Jazzercise
    • Helicopters
    • SSH’s
    • Copperhead Squats
    • Wives
    • Various Leg Stretches

    Triple Check

    P1 uses the sidewalk lap for time. P2 Imperial Squaters. P3 SSH’s. Break after 2 rounds.

    6 Benches – 6 dips at every bench starting at the outer benches running to the farthest bench working your way to the center benches.

    Lunge walk up the office flags.

    Meander to the benches to try the Bodos Wingnuts 10 reps if you can.

    Mosey to the tennis courts for 3 sets of 12 chain Smokers, run across the court for 6 merkins.

    Mosey to the front of the Jr High, perform 3 burpees at every light post, mosey to the next.

    Finish up with as many core clappers as you can to get your core burning.

    CoT – Announcements- Lumberyart Q is open. Family Ruck & Pizza this Sunday at 4 PM. Meet at Bottoms Up Pizza.