Author: Beaver

  • 10 for 10

    4 Gloomies emerged for some motion sure to make them loco! Murr and Dexter show up to make it a party! YHC Q’ed up the love songs and workout for the morning, this is what the New Kent Sheriff witnessed on this special occasion(10 year anniversary of Beaver and his M).

    Warmarama! Mosey to the E Pad.

    • 10 SSH IC
    • 10 Ukrainian Soldiers IC
    • 10 Cherry Pickers IC
    • 10 Hand Release Merkins IC
    • Toe Grab Stretch
    • Butterfly Stretch
    • Roscoe to Quad
    • Plank rotate 180* to Wilson’s Wife
    • Fudds Wife to Runner Stretch

    Mosey over to the hill for 10’s

    • Start w/ 9 Wojo Squats at the top of the hill
    • Crab walk down the hill
    • 2 ct. Freddie Mercury at the bottom of the hill.
    • Bear Crawl up the hill

    Clockwork Merkins while at the hill. Culmination of 36 Merkins – 3 for every 12 hours of the clock.

    Fun Mosey with twists and turns on the way to the Coupon pile. 10 coupon curls & 10 Cleveland Rocks!

    Meander towards the 1 mile post of the trail for final COP – PAX runs the trail. At each nature post a PAX calls an exercise of 10 reps. Finish by bear crawling to failure the short way to the flag or running the rest of the trail to the flag. Celebrate with some coffee!

    CoT! Name and Numbers(4)

    Announcements – Chili Cook Off and Daddy Daughter Dance coming up. See Slack for more details.

    Prayer Requests – Dexters daughter make’s a smooth school transition. Prayers God keeps his hand of protection on our kids and brings truth to our public schools. YHC closed us out in a quick prayer.

  • 3 Cheery Ol’ Chaps emerged from the gloom for a delightful game of Mammoth Bawls! YHC emerged moments after the buzzer sounded as Tuesdays always seem to be the hardest days to rise from the ol’ fartsack. It was rather chilly out so this Q ball had the chaps follow along with a not so warmup(still chilly) with a mosey down the parking alley, side strut beyond the dog park, across the wee bridge and back to our rather cold bawls for some SSH’s, Michael Phelps, DQ’s and leg stretches.

    The Thahng

    Kettle Bell AMRAP – Fire up the Timer for 15 minutes and do the following 4 exercises.

    • 10 Goblet squats
    • 10 SA Row – Each Arm
    • 10 Merkins
    • 10 KB Swings
    • Repeat until 15 mins is up

    COP2 – Light Posts

    MoT w/ KB decided by each PAX in rotation from post to post. At every light post perform 3 SA Shoulder Press (each arm) and 4 Merkin Pull Throughs. Walk BTTF doing a variety of arm workouts.

    CoT! Names & Numbers(3)

    Announcements- See Slack for details. Chili Cook Off coming up? The Bridge this Saturday.
    Prayer Requests – Prayers for Commandos son as he’s hoping to land with a job interview he recently had. We pray the God will open up opportunities for him.
    Commando led us in a mighty good prayer to close it out! Favorite part of YHC’s morning is being in a prayer circle with Commando leading it!

  • Running Late

    Baby had YHC up for a few hours last night, It’s now 5:19 AM and my snooze is going off. I was running a solid 7 minutes late for the Iron Haul this gloom. Ran out the door, flip flops on with socks and shoes in hand. No chance for my morning deuce! These things had to wait until YHB rolled up into Pine Fork Park. Come to find out, Beaver would be solo this gloom. It was a good workout as YHC ran these little legs covering every piece of the park and neighborhood by doing a double shift of Iron Haul to complete a 15K, it wasn’t comfortable but it was manageable, and would have been greater with some company.

    Have a great week men! SYITG

  • Frisbee A No-No!

    3 of the coolest cats this side of the James geared up for a Q Potato as Ultimate Frisbee fell through.

    Choo starts the Q

    Stretcherama!

    COP 1 – Mailboxes – mosey the neighborhood and perform 3 Merkins & 3 SSHs at every mailbox.

    Beaver Q

    COP 2 – Chutes and Ladders w/ Road Cones – Set 1 – 7 Willy Mays Hays at every cone. Set 2 – 3 Booyah Merkins while Yukon solo Merkins and watches.

    COP 3 – 7’s – Donkey Kicks on the snack shack – MoT Bear Crawl to center diamond back stop for Hoedowns. Stop early for some feet on the wall ab sets.

    Mosey BTTF and do a couple of ab exercises.

    We are a leadership group disguised as a workout group. To plant, grow and serve small workout groups for the invigoration of male community leadership.

  • Like Old Times!

    3 East End F3 elders emerged from the chilly gloom for a session of Camp Beaver(nothing special, just a little stuffed Beaver mounted on the hood, some music to work out to and a deck of F3 cards). Let’s mosey!

    Warmup

    • Arm Circles
    • Don Quixotes IC
    • Ukrainian Soldiers IC
    • Wilson’s Wife
    • Fudds Wife & Toe Taps IC
    • Leg Stretches

    The Thang! 1 COP – Divide deck into the 4 suits. Draw 1 card of each suit. On the football field use MoT from the Cardio deck and travel 100 yards. Do the 3 exercises of drawn abs, arms and legs at the 100/75/50/25 yard lines on the way back. We got 4 rounds logged on the ice cold Bermuda.

    Set 1

    • Karaoke
    • LBCs
    • Ranger Merkins
    • Wojo Squats

    Set 2

    • Bear Crawl
    • Oblique Crunch
    • Chuck Norris Merkins
    • Smurf Jacks

    Set 3

    • Butt Kick
    • Flutter Kicks
    • Diamond Merkins
    • Standing Lunge

    Set 4

    • Sprint
    • Freddie Mercury
    • Hand Clap Merkins
    • Backward Lunge

    Circle Up for conversation and CoT. All that talk about building things has Beaver geared up for some wood working projects!
    Have a blessed day men, keep those butts warm!

  • Return Of the Kettlebell!

    3 Iron Pax Challenge Champions were released into the super moon gloom to reclaim their kettlebell AO! After 5 weeks of IPC, kettlebells fell to the wayside, justifying our AO swap by moving kettlebells to Tuesday(best thing since sliced bread!). It was a bit of a Q Potato as Choo Choo, Commando, and YHC ironed out the wrinkles as we went.

    Warmarama – some stretching on the asphalt.

    The Thang – Tabata – 20 sec on, 10 sec rest. 6 sets, run a close quarter mile after every round.

    • Merkin Pull Throughs
    • 2 or SA Curls
    • 2 or SA Bent Over Row
    • Halos
    • Tricep Extensions
    • Squats

    End with Mary

    Numbers & Names

    Announcements & Prayer Requests – Will we be doing a Merkin Month this November?

    Prayers for YHC’s brother that he returns to Jesus, and the M and the little one are safe during this birth in the coming 24 hours.

    YHC closed us out in prayer.

    Those who belong to Christ Jesus have crucified the flesh with its passions and desires. Galatians 5:24

  • Bear Vs Deer

    2 Iron Haulers emerged into the moon filled gloom for a ruck where we checked all three F boxes. We shared our challenges of being returning Christian’s and sharing the story of Jesus with others but to be educated in particular responses from challengers. We’ll keep this on our hearts and prayers and if anybody has any tips, we’d love to hear them. I can’t close this out without mentioning our M’s, thank God for the amazing women in our lives!

  • “Possum Kingdom”

    The feeling was bittersweet as 4 of us came to close out the Iron PAX Challenge of 2025 with the Week 4 Bert WOD this gloom. YHC had to redeem himself for the poor DJ mix from Week 0 and hope yalll were happy with this mornings mix, as Possum Kingdom by Toadies was very fitting once we were in the 2nd half of the WOD.

    The Thang

    START THE CLOCK

    • 50 burpees
    • 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
    • 100 merkins
    • 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
    • 150 lunges (easy way)
    • 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
    • 200 air squats
    • 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
    • 150 lunges (easy way)
    • 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
    • 100 merkins
    • 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
    • 50 burpees

    STOP YOUR CLOCK

    CoT – short and sweet, we were beat, and folks had to get.

    For everyone who asks receives; the one who seeks finds; and to the one who knocks, the door will be opened.

    Matthew 7:8

  • Abrasaurus Rex

    2 strangers lurked in the gloom at the strangers parking lot as YHC rolled in making it 3 gloompadres. The SF was staked into the soil, we met up, waited for any latecomers and moseyed to the trailhead and down around the football field and back to the east helipad.

    Warmarama

    • 10 Busch Garden Machines IC
    • 10 Hill Billy Walkers IC
    • 10 Slow Merkins IC
    • Choo Choo Runners
    • The 3 Wives

    COP 1 – Quarter Pounder on the Bermuda Dew! MoT – Karaoke the football Field.

    • 100 Flutter Kicks
    • 75 WWIIs
    • 50 Penguins
    • 25 Heels To Heaven

    COP 2 – 11’s from east to west helipad. Mountain Climbers & Fox Holes

    Run down the clock with Commandos on the east helipad and state the 5 core principles.

    CoT – Numbers and Names.

    Prayers requests- for Dexters family, his wife just lost her sister to cancer after battling for 10 years. Prayers for Handshakes niece as she battles with cancer.
    Announcements – IPC Week 4 tomorrow at 0700 – The Lumberyard. Schedule change: swapping ruck to Mondays and KB’s to Tuesday.

    In your darkest times be a light to someone else by staying strong in your faith. You never know when that someone might be watching.

  • From the Neighborhood to the Tip

    3 Gloompatriots emerged for the final Tuesday morning Iron Haul (will now be held Mondays starting next week) for an hour of good chatter and just shy of 3.5 miles traversed! We began by meandering through the Pine Fork neighborhood and back, heading east at the trailhead and through the diamonds. Cut a right towards the pull-up bars and a left around the tip. Once we made it around the whole tip we headed west at the pull-up bars through Copperhead Trail nestled behind the dog park and pickleball courts(we got pickleball!). Once we made it back to the trailhead we carried on in similar fashion to log an extra mile by covering the west side of the trails.

    Numbers & Names

    Announcements – Last week of IPC thank you God!
    Prayer Reqs – Commando – prayers for John, young man going through some hard times as he and his partner separated with a 1 year old caught in the middle. Beaver – Prayers for my brother Steve that he finds his way back to a relationship with Jesus. Choo Choo – Prayers for his family and wife get through the daily struggles that they are encounter.


    Commando took us out in a mighty prayer! We’re very blessed to have Commando in this group to be a whetstone to the rest of us, it’s something we haven’t had that we truly needed. Commando, you are a blessing to our group brother. Respect.