Author: Beaver

  • Edward Lizard Hands

    2 rather creepy figures emerged from the cool, dark gloom like zombies hungry for a bootcamp, here’s the brains!

    Stretch OYO at the cars while hoping Wildwood shows up.

    Mosey to the Coupon pile & Walk the coupons to the snack shack.

    CoP1 – 4 Corners around the rock pits. Prost Style.

    • 10 Coupon Curls
    • 20 APDs
    • 30 Mtn Climbers
    • 40 Shoulder Taps

    CoP2 – 11’s – Wall Crunches / Freddie’s between snack shack and opposing diamond fence.

    CoP3 – Dora 75 – PAX timer runs a lap around the rock pits while partnering PAX counts to 75 reps per exercise.

    • Edward Lizard Hands Merkins
    • Coupon Shoulder Press
    • Coupon Tricep Extension

    CoT – Convergence this Monday 07:00 @ Dogwood Dell Amp. Hope to see you guys out there.

  • D Day / Week 00

    6 HIMs emerged from the cool gloom for a good ole fashioned Beaver beatdown at The Lunberyard! Tons of cars rolling in this morning and maybe high schoolers running track around the park got to see what these F3 men can do. Here’s what they witnessed:

    Warmarama!

    • Mosey to the E octagon
    • Imperial Walkers IC
    • Disclaimer
    • SSH IC
    • Don Quixote’s IC
    • Fudds Wife / Toe Touches IC
    • Wilson’s Wife
    • Scorpions IC
    • Stretch OYO for 60 seconds

    Mosey to the Coupon Bank / collect a coupon and walk it back to the E Octagon for Descension Day / Beavers IPC Week 00, yes this will become a thing.

    COP1 – this is a workout for time. Do not stop unless you absolutely need to. 4 exercises. Start w/ 10 reps in the first set, 9 in the 2nd set, 8 reps in 3rd set, descending by 1 rep every set until you finish on 1 rep.

    • Squat Thrusters
    • Coupon Swings
    • Ball Dippers/Lunges
    • Merkins

    Run a 1/3 mi. Once complete.

    COP2 – Same Descension format for abs.

    • WWII’s
    • Rollovers
    • Invisible Tennis Balls
    • Plank

    COP 3 – Punisher! You guessed it! More Descension!

    • Navy Seal Merkins / After Set come up for air with a burpee and get back down to the next set.

    CoT – numbers/names – we had 2 Respects today! That’s a first for the New Kent PAX! Announcements – IPC coming up in September. Keep Hozier Daddy’s son Yoda in your prayers. We have a new guy, but he’s no stranger to F3, welcome Commando! Great job my friend!
    YHC closed us out in prayer.

    Great job this morning guys! This was another challenging one.

  • Good Gloom!

    2 HIMs took on the dark, misty gloom with iron packed on their backs. Here’s what went down.

    • Ruck to the bleachers
    • March up and down all 6 bleachers / 10 squats after each set / 3 sets
    • March up and down of all bleachers / 10 Bulgarian split squats / 3 sets
    • Ruck around Snack Shack / 10 Incline Merkins at tables / 3 sets
    • Ruck Around Snack Shack / 10 bench step ups / 3 sets
    • Return to vehicles. Final stretch – lunge from speed bump to cars.

    Great working out with you Choo Choo!
    Everyone have a great day and great recovery!

  • Brenton WOD Open Face Sandwich

    No late penalties this gloom! The workout was penalty enough! 4 sick puppies emerged from the weekend gloom for a Beaver Beatdown set to prepare for the upcoming IPC.

    Mosey to the Snack Shack to hit up the restroom! Warmarama!

    • Deadman Hang
    • Phelps
    • Good Mornings
    • Don Quixotes IC
    • Copperhead Squats IC
    • Leg Stretches
    • The Wives

    Mosey to the Coupon pile grab a coupon and walk to the football field to our inevitable punishment.

    IPC 2024 Week 3 – Brenton WOD Sandwich

    Start w/ Brenton WOD – Start at goal line. Bear Crawl 30 yrds / return performing 3 broad jumps followed by 3 burpees for 30 yrds. Complete 3 sets before moving onto the following round.

    3 sets – 21/15/9 reps of 5 exercises followed by a 1/4 country mile mosey around the field after every set – exercises are in the following order:

    • Burpee Block Jumps
    • Thrusters
    • Ball Dippers
    • Merkins
    • WWIIs

    Finish off the workout with the Brenton WOD to complete the Brenton WOD sandwich!

    CoT

    Great job this morning guys! Way to push, this one was not easy.

  • “Hory Sh*t I’m Running Rate for F Free Boys”

    4 gnarly dudes emerged with surf boards waxed and ready to shred some waves this gloom!

    10 Burpees! One bro arrived somewhat late but within the 05:30 minute. Beaver likes to roll on the dot and what better way to get the day started with some burpees?!

    Burnie to the Octagon for Warmarama

    • Deadman Hang
    • Phelps
    • Imperial Walkers IC
    • Ukrainian Soldiers IC
    • Wilson’s Wife
    • Fudds Wife
    • Pigeon Stretch

    COP1 – Surfin USA by The Beach Boys – Start in plank position for the song. Every time you hear USA jump to your feet and into squat position like you’re catching a wave.
    Burney to the snack shack.

    COP2-Dora – P1 Bear Crawls around a quarter of the rock pits. P2 does 50 V Ups / 50 LBO’s / 50 LBO’s

    COP3 – Beast in the Parking Lot

    • Merkins
    • Copperhead Squats
    • Mountain Climbers
    • Ball Dippers
    • Rollovers
    • Burpees

    Mosey back to the cars for CoT

    Thanks for coming out man! Great job this morning!

  • No Ruck at Iron Haul this AM, instead these 3 gloom raiders agreed to lift some iron & sand.

    Stretch OYO

    Mosey to the ODG for 5 sets of 3/6/9’s and mosey back to the W octagon.

    3 Stations set up – 75 lb sandbag = 12 Bent over rows / 53 lb KB = 12 2 Arm Curls / 2 KB’s = 12 Overhead press. 3 sets per station. Rotated to next station after 3 sets.

    Round 2 – 75 lb sandbag = 12 cardio Merkins / 53 lb KB = 12 2 Arm Curl / 40 lb KB = 12 Shoulder to Shoulder. After one set rotate to next station, do this 3 revolutions.

  • [Pickleball EC]“I Don’t Get How People Get Injured Playing This”

    2 Extra Credit Pickle Ballers emerged bright and early (Pre Lumberyard) for a down and dirty PB match! No score was kept but we’re ready to get on that court again!

  • Feeling it!

    2 Hosers whom should’ve fartsacked like the rest of em emerged from the gloom with reluctance to get their old feeling bodies mobile at Mammoth Balls.

    Stretch OYO

    Mosey like old men 1/3 mile around the football field.

    COP1 – EMOM set for 10 minutes. – Every minute do 5 KB Swings into 5 Goblet Squats and 5 Reverse Lunges, hold on to the bell for the full 10 minutes, do not put it down.

    Mosey 1/3 mi.

    COP2 – EMOM Timer set for 10 mins – Every Minute do 5 Pull-through Merkins into 5 APDs and 5 raised KB H2H. Keep KB and legs raised until EMOM timer beeps to begin next set.

    Mosey 1/3 mi.

    CoT

    Seems like we’re all a little banged up out here in NK, I don’t know about Wildwood but I wanted to continue pushing myself even though we we finished, I knew my body was pleading not to. So we packed it in to be back at it tomorrow!

    great seeing you this gloom Wildwood. Good job brother!

  • Chronicles Continued

    The PAX forgets their Beaver!

  • IPC Week 0 Half

    Like children’s hearts yern for the mines, YHCs heart yerns for Iron Pax Challenge! As we’re on the cusp of YHCs 1 year, I couldn’t help but reflect on the single time I almost walked away from it all, and that was 2024 IPC Week 0. So what better way to celebrate a 1 year than the most defining part of my F3 – F1 experience and share it with fellow PAX that have not yet experienced it.

    3 IPChallengers emerged from the gloom for a morning they wouldn’t forget! Here’s what the runner witnessed!

    Mosey 1/3 mi for Warmarama at the E Octagon

    • Imperial Walkers IC
    • Don Quixotes IC
    • Deadman Phelps
    • Helicopters
    • Fudd/Wilsons Wife
    • Mosey to the bank and grab a coupon, walk it back to the E Octagon

    Week 0 Half – EMOM Set

    – 1st round 50 Squat Thrusters – Every minute that EMOM beeps drop and do 5 burpees to buy your way back in to counting those Thrusters.
    -Once completed Run 400 meters

    -2nd Round 50 Burpees – The internal battle makes itself known as doubt creeps in, shut that doubt off and keep pushing. That EMOM timer becomes relentless! You buy your way back in with 5 Thrusters only to come up for air and manage to get a couple of burpees checked off before the EMOM demands you stop again for 5 more Thrusters. You can shut off your mind and all the noise and push your body, but that one noise you can’t avoid is that heartless, abysmal EMOM timer that drags you into the dark and away from your goal.
    We overcame the EMOM, Burpees and Thrusters victoriously and finished with a 1 Mi victory lap before returning the coupons to their rightful place and moseyed back to the cars.

    Thanks for battling this one out with me men!

    CoT – Wildwood is leading his 100 post tomorrow at The Lumberyard! Come join us at 07:00!