Author: Beaver

  • Uncut Wildwood Righteous Gem Sound Stones

    4 cool cats emerged from the Gloom for a cardio attack bootcamp that had us burning more calories than ever(YHC burned 712) with a 4 corner routine that had us gasping for air! We had lots of chuckles during Warmarama this morning as we reminisced about Wildwood and had some deja vu as Choo Choo word salads the name of a series by adding in a film name. Here’s the stuff!

    Warmarama!
    Mosey to the west octagon for Arm Circles, DQ’s, Helicopters, Leg Strechers, Roscoe’s Wife, American Hammers. Mosey to the east octagon and circle back to the strangers lot for COP1.

    4 Corners – Prosti Style

    • 10 Burpees
    • 20 Jump Squats
    • 30 2 ct Mountain Climbers
    • 40 SSH’s

    Mosey to the cars to drop our hoodies and continue mosey to the diamonds for 10 Florence bootcamp style merkins(if anybody messes up, we start over. No one messes up). Mosey on to the coupon stash for COP 2 where we partner up for the remainder of the beatdown.

    COP 2 – PAX 1 walks doing coupon curls while PAX 2 lunge walks, keep rotating until reaching the football field.

    COP 3 – PAX 1 bear crawl coupon pull throughs from goal line, PAX 2 sprints to opposite goal line and back to switch up. COP ends once the coupon crosses the goal line.

    COP 4 – PAX 1 coupon rifle carry shuffle while PAX 2 does 5 Merkins and chases after partner to switch until reaching the coupon stash. Sprint back to the SF. Props to Yukon he crushed it this morning especially on the sprint back to the shovel flags.

    CoT – Numbers and Namerama!

    YHC had to get to Sharktooths first basketball practice.

    I appreciate all you men who come out to F3! I really enjoy putting these workouts together and fellowshipping with you all. Thanks for coming out and keeping this F3 thang going with us! Love you guys!

  • 1 Sandbag & 5 Inch Inseams

    it was a warm 70 and sunny this morning as 2 HIMs adorned in shorts emerged from the gloom back to PFP feeling well rested and in higher spirits than the previous gloom.

    Warmarama!

    • Mosey to the W Octagon
    • Heli’s
    • Arm Circles
    • DQ’s
    • Copperheads
    • Ukrainian Soldiers
    • American Hammers
    • The Wives + Leg Streching

    The Thang!

    Beaver March – 5 rounds – 1 PAX Runs 400m while other PAX Performs 20 squats with 50 lb sandbag, 20 Merkins, 20 Abs – PAX choice(Flutters, Penguins, Freddie’s, AHs, Foxholes). This workout leaves zero downtime

    CoT- prayers for our HIMs Yukon who lost his grandma Monday night and Wonka’s back as he recovers.

  • Showing Up for The HIM!

    2 bearded buddies emerged from the darkest of glooms, 1 primed and ready to toss the iron, the other ready to retreat to the fartsack from whence he came to continue his much needed recovery(YHC of course).

    Warmarama!

    Stretches OYO with lots of mumble chatter!

    The Thang!

    11’s – Bent Over 2 Arm Rows / Suitcase Carry / 2 ct Lateral Lunge, parts that didn’t hurt.

    Finish with OYO – Skull Crushers and American Hammers for YHC. Yukon was doing all kinds of exercises I couldn’t keep up with.

    CoT!

  • Beaver Ruck

    1 eager Beaver emerged from the dense forest of pines for an improved ruck of 3 miles. The first half mile was with 80 lbs (30lb sack/50 lb sandbag), not timed. The remaining 2.59 miles was a ruck with intermittent ruck shuffles for a pace of 14:31/mi.

  • Lights & Ladders

    2 asphalt assassins emerged from the gloom for a basically a run with a dash of Merkins and LBC’s!

    Warmarama! Mosey to the west octagon!

    • Deadman Hang
    • DQ’s 10 IC
    • Imperial Walkers 10 IC
    • Copper Head Squats 10 IC
    • The Wives
    • Arm Circles Forward and Reverse 10 IC
    • Mosey to the park entrance

    Lights & Ladders

    First light post is starting and return point. Perform 5 reps of Merkins & LBC’s. Run to the next light post for 5 reps of Merkins/LBC’s. Return to first light post 5 reps of each. Run to the 3rd light post for 5 reps Merkins/LBC’s, return to starting post and repeat for a total of 8 light posts. Total of 80 Merkins, 80 LBC’s and 2 miles of running.

    4 Corners

    • 10 Burpees
    • 20 Nolan Ryans
    • 30 Merkins
    • 40 2ct Flutter Kicks

    Out of time! YHC closed us out.

  • Bite of the James

    3 Iron Haulers emerged from the gloom to stake claim on PFP with one glorious Shovel Flag for what Wanka described as, “you just meet up and ruck for 45 minutes?”
    We kept a hot and consistent 17 minute pace for 3 miles! Not a big deal!

  • We Love the Smell of Wood In the Morning!

    The Beaver Birthday Beatdown did not disappoint!!! Critics rave: “worth the gas to come out!” YHC was just finishing setting up the circus tent for a sum of 7 HIMs to take advantage of this lovely morning beatdown with lots of toys!

    Warmarama – Mosey to the west octagon

    • Deadman Hang
    • SSH’s Arbitrary number IC
    • Roscoe, Wilson, Fudd’s Wives
    • Merkins 10 IC
    • Arm Circles 7 IC Reverse 7 IC

    Let the games Begin!!!

    IPC Beatdown – Set a 5 minute EMOM -run a lap around the field – stop halfway around for 25 reps of the exercise dealt from the deck of pain – finish your lap and use remaining time to perform as many burpees as you can. 3 rounds included, •Merkins •LBC’s •American Hammers(2 ct). Last 2 rounds were to get in the guys heads. Choo Choo takes the win with 88 burpees!

    Next Game – The Beaver Complex!

    Numbers and Names!

    Announcements and Prayer Requests: we’re planning to do an evening workout a bit closer in Richmond’s direction. We’re going to try Weds at Quinton Community Park maybe 19:00-19:45.

    YHC closed us out in prayer and had a monster keg of coffee and cups for some post workout coffeeteria and attract some attention from the baseball folks trickling in.

  • A Clydesdale and Sugar Ray show up for a ruck.

  • For Rucks Sake!

    This Beaver is ready for warmer weather.

    2 Sugar Rays met up early this gloomy morning for a 3-miler around the Lumberyard grounds. Choo Choo talking about Florida had me daydreaming about warmer climates, sunshine and all that other good stuff.

    Fastest mile was 16:23 pace.

  • Yukon With His Boots On!

    It’s our opening day of AO Loco Motion but It was a “bag skate” kind of morning for YHC after seeing USA fold in OT last night to Canada in the 4 Nations Championship. Poor Yukon showed up in his snow plowing boots expecting a snow filled workout. I’m rather impressed by how well he did during the workout in those boots! Way to go Yukon and also congrats on 40 Posts!

    Warmarama

    • Mosey .75 miles to the neighborhood cul-de-sac for the whisper Warmarama.
    • Deadman Hang
    • DQ’s
    • Arm Circle
    • APD’s
    • Roscoe’s Wife
    • American Hammers

    Mailboxes – run back through the neighborhood to the park. At every mailbox on the right perform 3 heals to heaven + 3 WWII’s

    Stop at the stranger lot for 4 Corners

    • 10 CDD’s
    • 20 Jump Squats
    • 30 Merkins
    • 40 2 ct American Hammers

    Pickleball Thunder Dome!

    Indigenous style around the court partition-

    • Wall sits
    • Crabby Patties
    • Merkins
    • LBC’s

    Numberama, Namarama, Announcements & Prayer Reqs. Beaver took us out in a little prayer.

    Choo Choo and Beaver got a little coffeteria afterward. Yukon I hope you’re feeling better than you did this morning!