Author: Beaver

  • 5 He Mans emerged from the bright morning gloom for an adventure into the arbitrary unknown!

    Mosey the trail to the snack shack for F3 Mission, Disclaimer and High to Low Plank for the 5 core Principles, make it more difficult by adding in mtn climbers to the high and low plank until all 5 are mentioned by the PAX.

    Warmarama

    • 20 SSH’s IC
    • 10 Helis IC
    • 10 Imperiial Walkers IC
    • 10 Ukrainian Soldiers IC
    • 10 Cherry Picker IC
    • 10 Alabama Prom Dates IC
    • Roscoes Wife
    • Wilson’s Wife
    • Fudds Wife

    Adventure Time!!!

    Run the trail – at every nature post stop for a Pain in The Deck exercise. Legend for cards drawn – All Abs = 50 Reps / Legs = 25 Reps / Arms = 15 Reps unless face cards are drawn for arms do 25 Reps. All 100 ct cards stand as 100 ct. any exercise unilateral is 2 ct. End workout at the pull-up bars and set a single round pull-up goal for yourself.

    Numbers & Namarama!

    Announcements and Prayer Reqs – keep an eye on Slack for Summer Tour Destinations.

    Choo Choo’s 1 year coming up on 6/22!

    We have an FNG brought to us by Friday that we have named Officer Dangle! Welcome OD! It was a pleasure to have you join us this morning! We hope to get to know you some more in coming workouts.

  • Red Sunrise

    2 Early Eagles emerged from the gloom onto the trails of Pine Fork Park for an Iron Haul blender. Ruck distance was shorter than usual, finishing with 2.77 mi. due to stoppage for some exercises and YHC’s inevitable pit stop.
    It’s good to get back on schedule after the long weekend and have Choo Choo back after his MDW travels.

    Ruck included the following exercises:

    • Rifle Carry
    • 20 Ruck Merkins
    • 2 Arm Curls
    • 30 Bleacher Step Ups
    • Ruck Shuffle
    • Pull-ups and bar hang
    • Single Arm Curls or Suitcase Carry
    • Finish Line Single Arm Rows

    ‘Those who wait on the Lord shall renew their strength…’ (Isa 40:31)

  • Shoulda Fart Sacked?

    1 HIM turned Into Bristlecone Blvd anticipating the view of tail/headlights in the PFP parking lot since YHC rang out a “ruck tomorrow” announcement over the #newkent channel last night. Beaver really did not want any part of getting out of the fart sack this morning, but I can’t post an OTB ruck and not show up for the men. Getting up and to an AO truly is half the battle, so since I’m here why throw in the towel now?
    Since I’ve got some extra time this morning let’s give it some extra effort and take her 5 miles for the men who couldn’t be here.

  • Big Weds Turnout!!

    12 HIMs emerged from the gloom for a glorious OTB beatdown! I’m kidding, just YHC here showed up and boy was it a wet one this morning! Soaked from head to toe as I got in a couple miles of running with the F3 card deck in hand, stopping at every sign or post to draw an exercise. Today I learned there’s a Queen of Burpees and the deck just kept giving me every possible merkin exercise known to the F3 Nation!

    If you’re not burning em, you’re not earning em. -Beaver

  • Taking Advantage of Our Resources

    2 Lumber Dawgs embarked on a journey of Pine Fork Park to see all it had to offer. With nothing planned but some mosey time, YHC decided to make it a randomizer of exercises within travel time.

    Warmarama – Stretch OYO and chatter it up!

    • Imperial Walkers
    • DQ’s
    • Deadman Hang
    • Ukrainian Soldiers
    • Arm Circles
    • Helicopters
    • Willy Mays Hays

    Endless COP!

    • Mosey the trail to the diamond center. Hit the 4 benches performing 10 Incline Merkins and Dips.
    • Stop at the Snack Shack for a 2 minute wall sit.
    • Mosey on south for 25 taint waves at the batting cage.
    • Mosey south to the trail and head east.
    • Stop at the pull-up bars for as many pull-ups as you can in a single set.
    • Mosey east to find a 2x bench for 20 box jumps or calf raises(bench was a little sketchy)
    • Mosey to the very eastern tip of the trail to find another 2x bench for 12 incline merkins.
    • Mosey west to find a post to do 50 SSH’s,
    • Mosey to the 1 mile post for 50 plank jacks.
    • Mosey to the utility shed to do some gorilla style stuff – 8 Incline Merkins, 8 curls, 8 shoulder press, 8 single arm BO rows(2 sets).
    • Mosey to the Snack Shack for 90 second wall sit.
    • Mosey back to the coupons for 2 more sets of Gorillas.
    • Mosey to the pull-up to hang for as long as you can.
    • Mosey back to the coupons for another 2 rounds of Gorilla.
    • Mosey to the snack shack for 90 second wall sits and talk to the lady cleaning the bathrooms.
    • Mosey back to the parking lot.

    Props to Yukon! I don’t think I had us stop for a break except for the wall sits. Many calories were shed this morning!

    CoT

    Numberama(2) & Namerama!

  • COP Blender

    Warmarama in the lot!

    • Helicopters IC
    • Arm Circles IC
    • Deadman Hang OYO
    • Willy Mays Hays OYO
    • Hill Billy Walkers IC
    • FOT OYO
    • Roscoe’s Wife OYO
    • Scorpions IC

    COP 1 – “The Boys Are Back” Thin Lizzy. SSH the entire song. Burpee for every “Boys Are Back”

    COP 2?
    Mosey the trail eastbound around the FB field through the diamonds. Stop for 20 Merkins OYO & 20 Flutter Kicks IC.
    Mosey north of the tip and continue east. Stop near the tip of the tip for 20 Merkins OYO & 20 LBC’s IC. Continue moseying the trail until reaching the ODG for pull-ups (6 sets of 6 reps). Continue moseying the trail, stop behind pickleball courts for 20 Copperhead Squats OYO & 20 American Hammers IC. Keep moseying the trail to the dog can at the head of Lt Dans Trail. Pick 1 of 2 directions – long way gets Lt Dans to the sign and Bear Crawls to the corner. The short way does burpee broad jumps.

    Numbers(4) & Namarama!

    Announcements & Prayer Requests – Memorial Day Convergence coming soon! YHC will be going! Check Slack for details.

    YHC closed us out in prayer.

  • The Race Track

    Great workout this morning. 13 southerners emerged for a solid beatdown! Met a PAX – Topanga down here, says he used to live in Midlothian. Also met a guy from NJ Steve Austin, says he’s works out with The Carpenter who also used to live in Richmond.

    Warmarama

    • SSH’s
    • Imperial Walkers
    • Hill Billy Walkers
    • Willy Mays Hays

    The Thang

    Mosey to the pull up bars – break into 3 groups, line up and 6 reps 6 sets of pull ups.

    Mosey for a while – 25 flutter kicks IC , 20 LBC’s OYO, 20 IC Freddie Mercs. Mosey. This went on about 3 or 4 rounds until we moseyed our way back to the pull up bars for another 6/6 pull-up session.

  • Bake A Cake at 05:30?!

    3 really cool guys emerged from the thick humidity (so thick you could smell it) gloom for a kettlebell beatdown! Choo Choo almost didn’t make it because it’s his M’s bday today. Wonka fired back, “what were you going to do, bake a cake at 05:30?”

    Warmarama Go Round! – Take turns leading each other with a warmup exercise or stretch.

    COP1 – KB Travelers to the diamonds- 2 PAX walk with KB, single PAX does 6 Speed Skaters and KB Shuffle to catch up. Keep it rotating.

    COP2 – 21ish reps at bleachers.

    Round 1 – 10 KB Split Squats at every 6 Bleachers and finish with 3 rounds of 7 Donkey Kicks.

    Round 2 – 10 Incline Merkins at every bleacher. Finish with 21 2 arm curls.

    Round 3 – 21 Crunchy Frogs at Diamond 1 – 21 -Freddie’s 2ct at Diamond 2, – 21 H2H at Diamond 3. Finish with 21 KB Quick Hammers.

    COP3 – Walls of Jericho with KB’s

    COP4 – 1 PAX does 5 Merkins while other 2 PAX lunge back to FB field. Single OH carry the rest of the way to trucks.

    Bonus Round per Choo Choo – 5 sets of 369’s

    CoT – awesome workout this morning men, Have a great week and maybe cinco de mayo?! I hope to be back for Loco Motion on Friday.

  • It’s Friday!

    YHC was prepared for something solo this gloom however, Friday had other plans. Hence! 2 HIMs emerged from the gloom for a good ol coupon session!

    Warmarama – brief arm, leg, back stretches by the SF. Mosey to the coupon pile.

    March coupons to the hill for 1st COP.

    11’s – Coupon Curls – Bernie up hill – WWIII’s – Coupon Carry down hill

    COP 2 – Dora – PAX timer runs across football field and back.

    • 100 Coupon Squats
    • 150 LBC’s
    • 200 SSH’s

    COP 3 – Coupon Back. P1 Walks w/coupon back to the pile. P2 does 5 Merkins and coupon shuffles to catch P1 to do the 5 Merkins and Shuffle to catch P2.

    Mosey back to the SF. We stayed a little late to do some post workout stretching and chatter.


    Welcome Friday! Wildwood came up with Friday since Scott only shows up on Fridays for the time being. Correct me if I’m wrong on any of this Friday. Friday is 38, he and his family moved to the NK area about a year ago. He was an MP for a number of years and is now working on his PhD. He used to lead bootcamps in the military and enjoys working out at his home gym. For 2 workouts now he keeps great form and keeps up! F3 might be too easy for him.
    We’re glad to have you out here with us Friday!

  • 200 Meat & Potato’s

    4 Sandbagging SOB’s emerged from the gloom for a meat & potato style beatdown by YHC! As always Beaver prefers quality over quantity, but today we worked on both for this 200th post. Here’s we go!

    • Mosey 1/4 mile around the fb field trail for some chatty stretching.
    • The Wives
    • Scorpions
    • Quad Stretch
    • Toe Grabs & Butterfly
    • Arm Circles & Seal Claps

    1 COP – M&P – AMRAP – Go for 10 Rounds!

    • 20 Sandbag Sissy Squats
    • 20 Merkins
    • 20 Ab Exercise-your pick, no repeats.
    • Mosey 130 yards
    • 10 sec break after every round – 30 second break after 5th round

    Accounted for – 200 50 lb sandbag squats – 200 Merkins – 200 Abs – 1 mile of mosey.

    CoT

    Century CSAUP coming up in 2 days!!! Thanks for coming out today brothers! Way to push!