Author: Beaver

  • NDO!

    1 Rise & Grinder emerged from the cool 70 and sunny gloom for a (simply because I couldn’t make my mind up and the IT Bands are strained) cardio/kettle bell/sandbag beatdown!

    Warmarama!

    • Ukrainian Soldiers
    • DQ’s
    • SSH’s
    • Cherry Pickers
    • Quad Stretches
    • Mosey up LT Dans trail perform 10 Plank Jacks IC, 10 SSH’s IC, 10 Mtn Climbers IC, mosey back down LT Dans Trail for another set of PJ’s, SSH, MC’s at the W Octagon. Mosey to the E Octagon and back with high knees.

    1 Big COP – Octagon 10’s

    • 10 KB curls ea.
    • Shoulder the sandbag to other octagon(70ish yards)
    • 10 LBO’s ea.
    • Return Sandbag to primary oct.
    • 10 cardio Merkins
    • Repeat 10x

    I hope all our New Kent men are doing well! Love you guys! I probably won’t be back on site at Pine Fork until Friday or Saturday since I’m on vacation this week I plan on touring the RVA AO’s to see some HIMs I don’t often get the chance to see.

  • Pre-Lumberyard 5K EC

    YHC opened up the morning to a 6 AM pre bootcamp stretch & 5K. It was just this Beaver but it was great to get a nice run in and enjoy the outdoors.

  • YHC Makes The List!

    6 HIMs(including an FNG) emerged from the overcast gloom for a coupon beatdown YHC has longed for quite some time.

    Warmarama!

    • Mosey to E Octagon
    • 10 DQ’s IC
    • 10 Imperial Walkers IC
    • 10 Tie Fighters IC
    • 10 Reverse Toe Fighters IC
    • 10 Merkins IC
    • Bird dogs OYO
    • Wilson Wife
    • Fudds Wife
    • Quad Stretch OYO
    • Roscoe’s Wife
    • 13 WWII’s IC

    Mosey to the Coupon pile and pick your favorite wet one, single file walk back to the football field, PAX in the back runs to the front of the line.

    Triangle of Pain! Focus on form and TUT – Bro code

    • 13 Incline coupon Merkins
    • Rifle carry coupon 50 yards
    • 13 2 ct Tennis Crunch
    • Bear Crawl Pull-through 53 yards
    • 13 Fire Crackers
    • Rifle Carry 53 yards
    • 13 2 ct. Tennis Crunch
    • Murder Bunny 50 yards
    • Repeat 3x’s with slight mods

    Return Coupons in same fashion as earlier – stop at snack shack for 13 Hoedowns IC and 13 Donkey Kicks OYO – continue coupon return and Mosey BTTF.

    CoT – Numbers (6) & Namerama!

    Welcome to our new FNG Weird Science! We hope to get to know you more brother.

    Announcements- Fathers Day workout and fun with the 2.0’s tomorrow at 7 AM The Forge AO location at 19 S. Coleman Rd Richmond VA.

    Prayer Req’s – Yukons friend who recently lost his dad is now struggling with divorce.
    Prayers for Chowder and his wife for strength. We hope to see you out her again soon brother!

    This mornings workout was really fun and I was more than pleased to lead you men! Much thanks for coming out gentlemen!

  • The Hardest 1/4ish Mile?

    3 of New Kent’s hardest HIM’s came out to do some training on the wet Bermuda this gloom! Capital Gains sparked some training in us yesterday over the Slacks for Spartan in October. While YHC doesn’t know what training is entailed for a Spartan race it reminded me there’s a training I put on the back burner for doing the hardest mile so why not start there?

    Warmarama!

    • 10 SSH’s IC
    • 10 Cherry Pickers IC
    • 10 Forward Arm Circles IC
    • 10 Reverse Arm Circles IC
    • 5 Slow Scorpions IC
    • Wilson’s Wife
    • Fudds Wife
    • 10 WWII’s IC
    • Various Leg Stretches

    The Thang! Hit the Bermuda

    • Burpee Broadjump 120 yrds
    • Bear Crawl 120 yrds
    • Lunge 120 yrds
    • Run 120 yrds

    Mosey to the Snack Shack for Walls of Jericho

    Finish in some high to low planks while stating F3’s Mission and 5 core principals. Finish off with 10 plank jacks IC and mosey BTTF for CoT!

  • [Summer Tour]Cool Summer Rain!

    6 HIMs emerged from the misty gloom to move some iron throughout the PFP trail and neighborhood. We also brought along the ol kettlebell to pass around in case anyone wanted a bit more of a challenge. We logged roughly 2.75 mi within the 45 minute time frame.

    Numbers(6) & Namarama!

    Announcements – Fathers Day morning fun workout with the 2.0’s at The Forge 7 AM this Sunday! See recent newkent post for the address.

    YHC closed us out in prayer.

    “Maintaining is a false arrival” – Dark Helmet. If you’re simply maintaining in your life, you’re still stagnant. Keep accelerating men!

  • You Gotta Squeeze Your Buttcheeks!

    3 trained assassins emerged from the gloom to stake a glorious shovel flag into the soil at Pine Fork Park! With Iron in hand they embarked on a journey of destruction! (Of their biceps, triceps and tailbones that is)

    Stretch OYO – Groans & Mumble chatter took center stage of the bodily wreckage that was bestowed upon us from Choo Choo’s Lumberyard Q over the weekend. We moseyed a little lap around the stranger lot, gathered our balls and proceeded to get to work.

    COP1 – KB Good Morning March – 2 PAX walk the lot eastbound carrying their balls as they prefer – meanwhile P3 performs 5 KB good mornings and shuffles on to catch up with the rest of the PAX. This went on to the end of the lot, we then made or journey back through the diamonds before reaching the snack shack.

    COP2 – The right to bear arms – Curls/Single Arm Rows/Skull Crushers – 12 reps each arm Run a lap between 2 diamonds after every set.

    Wall sit with your KB to your chest for 60 seconds. Repeat COP2

    Mosey to the batting cage – 25 pole smokers. 25 APD’s. Plank high to low every 15 seconds for 1 minute. Hold plank and follow Q’s lead transitioning from high to low planks with merkins, Nolan Ryans, shoulder taps and the lowest plank hold possible. Return to KB’s at the shack.

    11’s – WW3’s (Make sure to squeeze them buttcheeks as to not bruise your tailbone on the concrete) – walk around a slice of the rock pits for time – Curls 2 ct.

    Walk the balls BTTF.

    CoT – Numbers & Names/ Announcments and Prayer Requests. – Summer Tour is back in town tomorrow morning for the Iron Haul Ruck. Running is an option.

  • Where The Hell Are We?

    8 Summer Tour Trojans emerged from the gloom with balls of iron in hand (some larger than others, some showed up with no balls) for the worst KB AO this side of the James!

    NTB gets an extra point for bringing the biggest of iron balls to the show, and an extra point goes to Oyster for going knees to the pavement during Sumo Humpers!

    Warmarama!

    • Mosey to Bristlecone and back
    • SSH IC
    • Arm Circles & Arm Flutters IC
    • DQ’s IC
    • Hill Billy Walkers
    • The Wives

    The Thang!

    Dora – Partner up! “Let us gingerly touch our tips”. Mosey down the lot to NTB’s truck and back. – 50 Alabama Skull Crushers – 75 Alternating Side Squats – 75 Standing 2 Arm Rows

    Enter the Worst KB COP ever of 4 Corners!

    • 10 Sumo Humpers
    • 20 Alternating Clean & Press 1 ct
    • 30 KB Swings
    • 40 Heels Bells

    Prostitution Style
    Forward MOT to next corner Lunge Walk(quickly turned into suitcase carry). Reverse MOT to previous corner Shoulder to Shoulder.

    CoT

    Numbers & Names

    Announcements and Prayer Requests – Prayers for NTB’s Wife’s family.

    YHC closed us out!

  • 5 He Mans emerged from the bright morning gloom for an adventure into the arbitrary unknown!

    Mosey the trail to the snack shack for F3 Mission, Disclaimer and High to Low Plank for the 5 core Principles, make it more difficult by adding in mtn climbers to the high and low plank until all 5 are mentioned by the PAX.

    Warmarama

    • 20 SSH’s IC
    • 10 Helis IC
    • 10 Imperiial Walkers IC
    • 10 Ukrainian Soldiers IC
    • 10 Cherry Picker IC
    • 10 Alabama Prom Dates IC
    • Roscoes Wife
    • Wilson’s Wife
    • Fudds Wife

    Adventure Time!!!

    Run the trail – at every nature post stop for a Pain in The Deck exercise. Legend for cards drawn – All Abs = 50 Reps / Legs = 25 Reps / Arms = 15 Reps unless face cards are drawn for arms do 25 Reps. All 100 ct cards stand as 100 ct. any exercise unilateral is 2 ct. End workout at the pull-up bars and set a single round pull-up goal for yourself.

    Numbers & Namarama!

    Announcements and Prayer Reqs – keep an eye on Slack for Summer Tour Destinations.

    Choo Choo’s 1 year coming up on 6/22!

    We have an FNG brought to us by Friday that we have named Officer Dangle! Welcome OD! It was a pleasure to have you join us this morning! We hope to get to know you some more in coming workouts.

  • Red Sunrise

    2 Early Eagles emerged from the gloom onto the trails of Pine Fork Park for an Iron Haul blender. Ruck distance was shorter than usual, finishing with 2.77 mi. due to stoppage for some exercises and YHC’s inevitable pit stop.
    It’s good to get back on schedule after the long weekend and have Choo Choo back after his MDW travels.

    Ruck included the following exercises:

    • Rifle Carry
    • 20 Ruck Merkins
    • 2 Arm Curls
    • 30 Bleacher Step Ups
    • Ruck Shuffle
    • Pull-ups and bar hang
    • Single Arm Curls or Suitcase Carry
    • Finish Line Single Arm Rows

    ‘Those who wait on the Lord shall renew their strength…’ (Isa 40:31)

  • Shoulda Fart Sacked?

    1 HIM turned Into Bristlecone Blvd anticipating the view of tail/headlights in the PFP parking lot since YHC rang out a “ruck tomorrow” announcement over the #newkent channel last night. Beaver really did not want any part of getting out of the fart sack this morning, but I can’t post an OTB ruck and not show up for the men. Getting up and to an AO truly is half the battle, so since I’m here why throw in the towel now?
    Since I’ve got some extra time this morning let’s give it some extra effort and take her 5 miles for the men who couldn’t be here.