the Usual Suspects came out for the new AO Iron Haul Ruck, some carrying kettlebells as well to make it slightly more uncomfortable. I learned some sad clowns can be other men’s “dick boy”? Still don’t know what it means, just know it exists. That’s about all YHC recalls at the moment.
Author: Beaver
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Walk In The Park AO
6 men emerged from the darkness for a Wednesday night 1 hr AO in the small town of Waynesville NC. Triple Respect to Holahan’s Q. Once again, when Beaver comes to town, it’s for a coupon workout.
Warmarama – Cherry Pickers, fast run in place, and some side to side punches.
The Thang!
Run a lap gather under the overhang for 3 sets of 5 pull-ups and 30 LBC’sRun 1/2 to 3/4 mile to the fire station for some coupons.
- 20 incline plank jumps over coupon
- Sumo squat 8 IC
- lateral lunge 8 IC
- goblet squats 8 IC
- incline Alabama prom dates 8 IC
- run to the street and back. Repeat 2 more rounds
2nd coupon round
- curls 8 IC
- overhead press 8 IC
- incline coupon merkins 16 oyo
- Bent over row – coupon each arm 16 oyo
- coupon dips 16 oyo
- run to the street and back. Repeat a second time.
Mosey the trail – stop under an overhang by the baseball field for 50 LBC’s. Every 3rd light post do 3 Bobby Hurleys(squat jumps). Mosey back for CoT.
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Mammoth OTB
2 hockey enforces/violent gentlemen emerged from the gloom for more kettlebell action before the snow storm landed.
Quick Warmarama – Stretches OYO and a brief mosey.
Catch Me Dora
- 75 Nolan Ryan Row 2 Ct.
- 100 Goblet Squat arm extensions
- 125 Wood Chuckers
- PAX runs to the stranger lot and back or suitcase carries 30 lb KB to the 2 bush planter and back.
Tabata
- Lateral Lunge
- Alabama Skull Crushers
- 3 & 3 – Smokers to Heaven/WWII’s
- Lunge Curls
- Run to the stranger lot between each exercise.
CoT
USA v Canada for the 4 Nations Championship tomorrow night!!!
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Never Gonna Give You Up
6 Lover Boys emerged from the gloom leaving their lovely ladies behind to snooze in a fart sack for 2.
Beaver missed out on yesterday’s AO and had to give a heartfelt beatdown he conjured up in his slumber! Q the love songs playlist!Foreplay (Warmarama)
- Deadman Hang
- DQ’s
- Helicopters
- SSH’s
- Merkins
- The Wives
- Leg Stretches
- Flutter Kicks
Just The Tip of The Shovel Flag – Begin the love songs! Follow the Q’pid around the west soccer field mosey style, stop for 20 reps of the following exercises at arbitrary locations: ABD’s, Monkey Humpers, J Lo’s, Pickle Pounders. I believe this equates to 60 reps of every exercise. The attempt was to make a shovel flag with a heart shaped spade(see below).
For The Love of IPC!
Beaver Loves IPC’s! Why not share the love by throwing in a reduction of IPC 2024 Week 3?!
Bear Crawl 30 yrds. Broad Jump back to the goal line, after every 3 broad jumps do 3 burpees.
3 sets of the following exercises. 1st set 18 reps, 2nd set 12 reps, 3rd set 6 reps
- Burpee Block Jumps
- Squat Thrusters
- Ball Dippers
- HR Merkins
- WWII’s
- Lap around the football field
Once all 3 sets are complete repeat the 30 yrd bear crawl and broad jump with burpees back.
EMOM Timer- 20 secs on, 20 seconds off. 2 rounds each exercise – High Knees & Incline Planks. Cover F3 Mission and 5 Core Principles.
Numberama and Namerama’. announcements and prayer reqs! YHC closed us out in prayer.
Thanks for joining me in this memorable workout gents!
Love, Beaver F3ver! -
Recovery Time
Three Eastenders gathered for, not a run or a ruck, but a walk . It’s about all that we can currently do. Choo Choo is out with the flu, Yukon has some abdominal pain creeping back, Wildwood and YHC are fighting what they call “runners knee”. We got a slow 3 miles in today, but still great to get together with the guys and mumble chatter.
Thanks for joining men! -
Lost PAX Puppies
Two tardy men arrived just seconds after the clock struck 05:30. The rest of the PAX was nowhere to be found, so we took to the school and neighboring streets in search for the HIMs! First we checked the school block, nope! Once we got back to the COT area we headed out east, then west into the streets, but had no success in locating our 45MOM PAX! Once we got back to the AO we decided to run our own workout.
Warmarama!
- Deadman Hang, Arm Circles, Copper Head Squats, among others I cannot recall.
The Thang
- 3 sets – 25 Reps – Dips, Squats, Pole Smokers.
- 3 Sets – Plank while other PAX does 10 pull-ups and/or leg raises
- 3 Sets – Do exercise of your choosing as the fellow PAX runs across the blacktop east to west and back.
COT with the returning PAX from their stormy weather walk?
Vandelay closed us out.
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Legs Looking Pasty!
3 pasty white dudes could be seen coming from miles away out of the gloom! With tanks and shorts riding high (well just the shorts, the tank was an appropriate length. No belly buttons showing out here) the lights on the park reflected off our pasty legs and into the windows of the neighborhood! Choo Choo will bring the tanning lotion next time!
Warmarama!
- Mosey to the snack shack
- Deadman Hangs C,L&R
- Arm Circles little, big and reverse
- Fudd’s Wife
- Wilson’s Wife
- Leg Stretches
COP 1 – Walls of Jericho
COP 2 – Triple Check – Timer Runs to dugout for 10 Donkey Kicks and back. Table top body weight dips. Incline Merkins.
Mosey to the end of the parking lot
COP 3 – Light Posts – Run the entire lot, at every light post stop for 6 plank crunches
COT – Numberama, Namerama! Announcements and Prayer Requesterama! YHC took us out!
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[Churham] All Gains at House Of Pain!
Beaver made it downrange for a gear loaded AO called The House of Pain! It was like watching a circus act as I witnessed Funion remove one item after another from his hatchback. Kettlebells, jump ropes, lifting bars, a large tire, and a log! A yoked Tetris master indeed.
Funions routine was complex as we teamed up, all struggled to understand which workout to do next among the many that were available, this included 25 reps of overhead presses and curls with the lifting bars. 25 reps of jump rope, dragging a tire loaded with kettlebells and hauling a log up the hill, burpees and some running to and fro.
we ended with some competitive 4 PAX team tire pull while the remaining PAX planked and ended with some Mary.Shoutout to my partner this gloom The Exchange!
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FNG OTB?
Choo Choo sends out a potential FNG alert 10 minutes prior to workout! Here we go! Turns out it seemed more like a work related drop off or some sketchy activity as he dropped off a bag at the snack shack, he was out of there within minutes and it was too far for us to really see what was going on. Anyway, 4 HIM’s emerged from the darkness to get in on some asphalt and iron action!
One HIM arrived after the buzzer, I won’t say who it is, but it rhymes with Shmildshmood gracing us with 10 beloved burpees.Warmarama
Mosey to the introverts parking lot – 10 Arm Circles IC, 10 Reverse Arm Circles IC, 10 Tony Horton Pectasaurus IC, Invisible Shticks, Toe Touches, Butterflies, Beaver’s Wife, Wildwood’s Wife, Fudd’s Wife, Wilson’s Wife. Mosey back to the SF.
The Thangs!
Sparhawk + Thrusters – Don’t let the KB down. 10 goblet squat thrusters, suitcase carry 60 ft left hand. 9 goblet squat thrusters, suitcase carry 60 right hand. Continue until reaching 1 final goblet squat thruster.
11’s – Deadbugs / around the world 60 ft / Curl & Press ea. arm
Merkin Pull Through to failure.
Numberama & Namarama!
YHC closed us out!
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Preparation: FT
2 east end gloomers got after it this morning with a pre Lumberyard run in preparation for the Frozen Triangle logging over 4 miles! It seems like we both felt good to go afterward, hopefully that carries into this coming weekend!
Great run Choo Choo!