Author: Beaver

  • The Kettlebell 300 Challenge Marches On!

    This lone YHC emerged from a darker than normal gloom for a swinging good time!

    Mosey to the Snack Shack and back

    🦅 7/7 300 KBC 🦅

    All Single Count – 12 reps (6 ea. side) 5 sets

    •Alternating Crossover Swing (swing to one side bring back opposite leg almost lunge for support) swing to the other side.

    •Alternating Bottoms Up – (start at your core with hands on the horns(kettlebell upside down) bring it over your shoulder, back down to your core and up to opposite shoulder

    •Oblique Side Dips

    •Curls

    •Single Arm Rack – Kneel to Stand

  • Teacher, I Dropped My Pencil!

    2 Lumber Lovers emerged from the hazey gloom for a loggin beatdown! God bless those teachers!

    Warmarama!

    • Mosey to the Snack Pavilion
    • Stretches OYO for MC: Cherry pickers and tons of leg and hip focused stretches.

    Mosey to the flag for some logs!

    Meander with logs to the park entrance were some cones have been calling YHC’s name for weeks.

    COP1 – At every cone = 6 Curls. Lunge between cones.

    Travel back – at every cone = 10 bent over rows. MOT – Rifle carry/ after 2 steps = squat.

    Meander to the Football field

    COP 2 – 50 yard lunge with log on your back. Mosey 50 yards – 50 SSH’s at the end zone. Mosey back to the 50. 12 Lerkins(Log raised merkins). Woodchucks for 50 yards. 12 Lerkins. 50 yards of Woodchucks. 12 Lerkins.

    Take your log for a walk and mumble chatter.

    Back to the flag for 2 sets of 12 decline Lerkins in a ditch.

    CoT!

    4th of July Convergence tomorrow at Atlee High school 07:00-08:00. Let me know if you need a ride! Coffeeteria with a coffee truck on site if you want to stick around for a bit and hang with the HIMs.

    It was great to workout and catch up with you this gloom Yukon!

  • Basics, Complex & Trannies

    Transitions!
    3 Mammoth HIMs emerged from the early gloom for the usual summertime sweatfest that is Mammoth Balls! Still dying to get an F3 Mammoth Balls shirt designed.

    Warmarama!

    • Cherry Pickers
    • Don Quixotes
    • Ukrainian Soldiers
    • American Hammers
    • Butterflies
    • Reach for your boots
    • Mosey to the PIckleball court and back

    The 300 rep KB challenge continues! This is a Complex workout using both hands on the KB. 6 sets / 10 reps ea. exercise.

    • Rows
    • Cleans
    • Squats
    • Overhead Press
    • Swings
    • Mosey to the pickleball courts and back

    This workout was awesome! Kettlebells are still new to me so I thought practicing a complex with basic exercises would allow us to work on the transitions between kb exercises to improve on more complex kb movements. I’m hoping the rest of the PAX are enjoying this KB thing as much as I am.

    Numbers & Names

    Announcements- 4th of July Convergence on Friday. Summer Tour at The Lumberyard this Saturday! We have a Richmond PAX Qing the workout! Let’s go!

  • [EC]300 KB Challenge

    This Cheaver Train didn’t stop and kept on rolling into a 3rd workout of the morning with our 300 Kettlebell Challenge.

    👻300 KBC – 6/28👻

    5 Sets of each exercise

    •Reverse wood chops – 6 L/6 R
    •Goblet Reverse Lunge 6 L / 6 R
    •Renegade Row 6 L/ 6 R
    •1/4 Turkish Getup 6 L / 6 R
    •Halos 12. Change direction in following set

    Heck of a morning Choo Choo! I’m glad we could do it all together man! Love you brother.

  • This Cheaver Train is Off the Rails!

    5 Saturday Sweat machines gathered for Cheaver double Q beatdown! Choo Choo kicked off the AO!

    Warmarama!

    Mosey through the neighborhood to the close cul-de-sac for some good ol Warmarama nearby Cap Gains casa.

    • Leg Stretches: Runners/Butterflies/Etc
    • The Wives
    • Merkins IC
    • Arm Circles Reverse Pal/ Chinooks
    • SSH’s IC

    COP1

    4 Booyah Merkins & 4 Jump Squats at every neighborhood mailbox on the right.

    COP2

    Mosey to the Coupon bank for 5x5s – Do 5 coupon reps – farmer carry 2 coupons 25 yards – Do 5 coupon reps. Decrease by one rep every round.

    Beaver Take over – Choo Choo pleaded with the guys to take the Q before I did. Mosey to the pull-up bars!

    COP 3 – 3/6/9’s – 5 sets – plank for the 6.

    • 3 burpees
    • 6 pull-ups
    • 9 squats

    Mosey to the baseball outfield fence- 25 Poll Dancers IC & 25 Pole Smokers IC.
    Mosey to the small hill for Clockwork Merkins. Mosey to the West Octagon for Ring of Fire.

    • 20 WWII IC
    • 15 Hello Dollys IC
    • 60 second Plank
    • 12 American Hammers IC
    • 15 Flutters IC
    • Finish with Shakira’s until F3’s 5 core principles and mission are recited.

    Numbers(5) & Names

    Announcements – 4th of July Convergence Atlee Highschool in Mechanicsville at 07:00.

    YHC closed us out in prayer.

  • A Ruck Unknown

    2 Nomads emerged from gloom for a ruck off the beaten path! Through the neighborhood and onto a gravel road that may or may not have been a posted property. Couldn’t tell with the sweat in our eyes.

    We tallied about 2.5 mi to get some stretching in 10 mins prior to a rowdy AO.

  • [EC]Round 2 – 300 KB Challenge

    The 3 iron warriors that showed up for Loco Motion this morning brought their kettlebells to stick around for our daily 300 KB daily reps workout that we started on Monday.

    3 sets of 10 reps – all exercises seperated by 10 full rotation KB circles.

    • Deadlift
    • Alternating Gorilla Row
    • KB Swings
    • Bulgarian Split Squat
    • Curls

    We made quick work of this with the circles taking up half of the workout. Well done gentlemen!

  • Headrush!

    3 Gloompadres gathered for a double beatdown this morning, we’ll cover the first one here! Oh yeah, how could I forget? We’re on the summer tour this morning! No tourists unfortunately. Let’s get to work.

    Warmarama!

    • mosey down the parking lot to the snack shack
    • 10 DQ’s IC
    • 10 Big arm circles IC
    • 10 Imperial Walkers IC
    • The Wives & Side Planks
    • Choo Choo leg stretches
    • 10 APD’s IC

    COP1 – Headrush

    11’s – Donkey Kicks on the wall. Bear Crawl to center of the rock pit. Carolina Dry Dock Toe Touches. Bear Crawl back. Wonka almost splashed merlot! Way to keep it down Wonka’

    Mosey to the small parking lot.

    COP 2 – somewhat like walls of Jericho but done around the center parking lanes in a rotating fashion. P1 calls workout and moseys around while rest of pax does some sort of traveling exercise(some stationary exercises in there as well).

    Announcements- 2nd Abcathlon at RnR tomorrow 07:00 led by Chaplain, should be a banger of a workout! Bring a cushion for your tailbone!

    4th of July Convergence next Friday, Atlee High School in Mechanicsville 07:00.

    YHC closed us out!

  • Pre-Lumberyard Ruck

    It was a brisk gloom as one eager Beaver hit the trails this morning for an EC ruck. It was one of those mornings where the 30 lbs iron on my back was feeling too light, it’s time to add some more weight!

  • 80’s Pizza Cruise

    5 bodacious bros emerged from the gloom for 80’s style summer beatdown lead by YHC Beaver!

    Warmarama!

    • Mosey to the snack shack/pavilion
    • 10 Cherry Pickers IC
    • 10 Ukrainian Soldiers IC
    • 10 Arm Circles IC
    • 10 Helicopters IC
    • 10 Burpees OYO(Late penalty)
    • 10 WWII’s IC
    • Roscoe’s Wife
    • Wilson’s Wife
    • Fudds Wife

    COP1 – “The Heat Is On” by Glenn Frey. SSH throughout the song with no squat burpees/cardio merkins every “heat is on”.

    COP2 – 11’s – trail north of football field. Merkins at the outbuilding / Copperhead Squats at the trailhead.

    COP3 – Back to the pavilion – 12 step ups or bench jumps / 12 incline merkins / run to the end of the rock pit and back. 5x’s

    COP4 – Plank for 5 core principles and F3 Mission. Leadership practice with Ring of Fire. Individual PAX call exercise and counts IC for the entire PAX. 2 Rounds

    • Chowder – American Hammers
    • Wildwood – WWII’s
    • Wonka – LBC’s
    • Cap Gains – Penguins
    • Beaver – Flutters
    • Chowder – SSH’s
    • Wildwood – 60 sec Wall sit
    • Wonka – Squats
    • Cap Gains – 50 Merkins
    • Beaver – Rollovers

    Mosey BTTF for CoT!

    Announcements – 4th of July Convergence at Atlee High School in Mechanicsville – 7 AM. Still looking for guys to Q – contact Corned Beef on Slack if you’re interested.

    Choo Choo’s 1 year in F3 this weekend! Congrats!

    Prayers for strength to Chowder and his M as they struggled with miscarriage. It was really great to have you back this morning Chowder, we missed you.

    Chowder took us out in prayer.