Author: Beaver

  • Stanley Cup Playoffs New Kent Series

    2 F3 PAX players emerged from the gloom with their hockey gear and a 50 lb Sandy Cup bag on the new PFP basketball court! YHC didn’t have much planned other than envisioning shooting ringers (balls at the basketball posts) and doing victory laps with the sand bag performing overhead carries as if it were hockeys holy grail.

    Warmarama involved some recovery stretching routines:

    • Deadman Hangs to Michael Phelps
    • Busch Garden Machines
    • Arm Circles
    • Clappers High & Low
    • Alabama Prom Dates
    • Leg Stretch Variety

    The Thang Gets Complicated

    Each PAX takes 3 shots on. The post. We missed em all. PAX 1 puts the sandbag on his shoulders in shame and does a loser lap around the court while P2 performs the most perfect form of merkins. Switch.

    Another round of shots(no goals scored here). Pay the price by honoring the Great Wayne-O by performing 9 ct lunges, then 9 Merkins & 9 LBC’s, continue until 9 sets are completed.

    Shots! But first do an 8 ct buy in of Bobby Orr’s (aka Wojo Squats) This type of pattern continued throughout the remainder of the workout, with buy-in exercises to take 3 shots. By this time we were using a trash can to shoot at(reminds YHC of his childhood, thanks Commando!)

    Perform Warren Foegles (aka Bear crawls) across the court and back.

    Perform 9 Nate Dogs (aka speed skaters)

    Perform 8 Eric Lindros sandbag checks (toss)each

    Perform 33 Patrick Roys (WWIIs)

    Perform Half court Nazem Kadri’s (place stick in front of you, jump squat, hold squat position to reach back placing stick back in front to continue jump overs)

    Perform more Warren Foegles and end it with 9 Tummy Sticks(aka WWII feet to feet passing the sick to one another.

    Excellent workout this morning Commando, I had a blast with this one!

    Announcements-Choo Choo has his 2 year and 300 posts coming up fast, stay alert!

    New Kent family ruck/hike coming June 7 at Cumberland Marsh Trail, more details to come.

  • Early Start, Late Finish

    “It’s a nice gloom for a recovery ruck!” YHC thought as he arrived at 05:10. All this running on top of regular workouts is taking its toll. Sack Up and keep within proximity of the Flags for any arriving PAX. 05:30 presented no additional attendees, so YHC carried on with a bit of adventure. YHC found a really cool outdoor gym in which to do a few ruck sacked pull-ups.but more looking and appreciating took place than pull-ups. Continue on through a trail not yet traveled by the PAX and carry on to finish a solid 4 mile ruck at an overall 16:41 pace.

  • We Got Rucking To Do

    2 men of unusual stature emerged for an OTB ruck with the sunrise. 🌅 It’s always nice to get the week started off right with any sort of exercise! Never Miss A Monday!

  • Running Late To A Ruck

    3 guys emerged bright and early for some EC rucking, however 1 of the 3 showed up late and could not locate the ruckers so he did a nasty run. Nice work men!!

  • Super Mario Bros

    3 plumbers emerged from the gloom and an extra credit pre Lumberyard Ruck & Run to fix’a some’a toilets!!!

    This plumber doesn’t recall much but some routines on prickly grounds involving Wet Toilet Seats, Toilet Plungers, some coupon crawl pull throughs, wojo squats, farmers carries, runs and SSH’s that would make Up Chuck overly excited.

  • Get Behind Me Fartsack!

    Ol’ Beaver exchanged his fartsack for a ruck sack this gloom down in Trojan territory aka Loco Motion! No usual self inflicted beatdown today, as his legs are beat from doing some fast paced runs.

    The Thang!

    Ruck 2.5 miles around the area while hitting a couple spots involving weighted Merkins and Sissy squats on curbs, as well as step ups and box jumps on a Beaver friendly height ledge.

  • “You’ve Got What?” Mammoth Huevos!

    Curpees! We’ve got Curpees!

    4 Amigos emerged from the gloom for a Cinco De Mayo fiesta!

    Warmarama – Mosey from corner to corner of the football field!

    • 5 Pickers IC
    • 5 Michael Phelps IC
    • 5 Tie Fighters IC + Reverse
    • The 3 Wives
    • 5 Alabama Prom Dates IC

    The Thang!
    CINCO DE MAYO Complex – 5 Reps/5 Sets

    * for 5 reps each arm and/or leg.

    • C-Curls *
    • I – Imperial Goblet Squats
    • N – No Cheat Merkins
    • C – Clean Swings*
    • O – Overhead Press*
    • D – Deadlift
    • E – Extensions (Tricep)
    • M – Merkin PT’s*
    • A – Alternating Lunges*
    • Y- Yoke Walk (sand bag, 50 yards)
    • O – One hundred yard run

    CoP 2 – Partner Up – 2 PAX – P1 performs 5 solid Bear crawl pull-through s while P2 walks and counts the 5 reps. Both Partners perform Booyah Clurpees (cardio Burpees(burpee w/o the merkin)). Switch on the 5 Bear crawl pull throughs. Continue rotation for 50 yards.

    Ring Of Fire – 10 ct cadence of core exercise from each PAX member

    • Taco Shells (V – UPS)
    • Mexican Hammers (Amer. Hammers)
    • Nacho Libres(Superman’s)
    • Street Chihuahuas (fire hydrants)

    CoT! Numbers & Names!

    Announcements – DTH has his 500 Q at The Forge this Thursday

    Memorial Day Convergence – 07:00 to 08:00 at Dogwood Dell Amphitheater in Richmond.

    Prayer Requests – Prayers for some of the older kids in the community as they are hearing about the b&b’s and guidance to navigate how to try keeping their innocence.

    Prayers for our friend Kenny & Becca as they lost their main source of income and expecting a 4th child within weeks.

    Commando closed us out in prayer.

    Great work this morning men! Thanks for letting me lead!

    ”Whatever has begun in anger, ends in shame” – Benjamin Franklin?

  • Benchmark Glooming

    1 big wood & water loving rodent emerged from the fart sack for an OTB Ruck & Run. First 45 mins was a 20 lb ruck followed by a benchmark run to prepare for next months Chesty Puller 11k in West Point. Hopefully we can get a few FNG’s on the F3 hook while there. Let me know if you want to join on Sat June 20th.

    Announcements-

    I’ll be starting a ruck and audiobook listen where we can. Commando says he’s in. If you want to join let me know, we’ll be starting soon on the book Dialed In: Reaching Your Full Capacity As.A Man of God.

    I’ll be Q’ing Mammoth Huevos tomorrow for Cinco De Mayo, come out for a good one!

    The Q Sheet is looking sparse, make sure to take some Q spots. A wise man once said, “The sign of a healthy AO has guys filling the Q Sheet.”

    Last but certainly not least! Choo Choo has his F3 2 year anniversary coming up soon, be on the look out for a celebratory workout coming your way!

  • Big City Yard Sale!

    2 Tigers emerged from the gloom this Saturday morning at The Lumberyard, Choo Choo pitched the new AO Lumberyard flag that Commando supplied, which looks killer!
    Here’s what Taiwan Tammy witnessed!

    We each showed up early for some preworkout 🏃

    Warmarama Stretch Session – involving about 15 mins of a brief mosey with an emphasis on stretching and little Warmarama.

    CoP 1 – 4 Corners Prosty Style to get the heat rate going

    • 10 Copperhead Squats
    • 20 Mntn Climbers
    • 30 SSH’s
    • 40 Plank Jacks
    • 10 Merkin bonus round

    CoP 2 – 11’s

    • Mike Tysons
    • Chain Smokers

    CoP 3 – PAX Drag

    • indigenous style Bear crawl pull-through with single coupon down center field (53yards) while partner performs 5 merkins and switch off with partner.
      Repeat

  • Be A Conduit, Not A Cul-de-sac

    4 High Impact Men emerged for a glorious yet frigid late April gloom known as Mammoth Balls! What seemed like an extended Warmarama of 10 minutes was rather necessary for what YHC had set prepared on the kettlebell schedule..

    Rack your kettlebell and mosey to the helipad for Warmarama!

    • SSH’s IC (would’ve loved to keep going on this but YHC was out of breathe calling cadence).
    • Imperial Walkers IC
    • Cherry Pickers IC
    • Arm Circles IC
    • Leg & Quad Stretches
    • Alabama Prom Dates IC
    • Slow Merkins IC
    • The Wives

    Rack up that KB and Mosey to the 1st CoP – 11’s

    • KB Swings
    • March down hill Single Arm Overhead Carry
    • Squat Thrusters
    • March up hill Single Arm Overhead Carry(opposite arm)

    Meander to the Sankc Shack for a round of Dora!

    • 100 Merkins
    • 200 Feet on bench crunches
    • 300 Step Ups w/KB
    • Partner moseys around the snack shack

    We ran out of time on the step ups so we kept the partners, 1 PAX farmer carries both KB’s while partnering PAX performs 5 merkins and moseys for the handoff, ultimately returning the entire PAX to the flags for CoT

    CoT – Announcements – planning a 2.0 in coming Saturday mornings. Chesty Puller 10 & 11K coming up in June, come help Beaver rep F3, start your training now if you can.

    Prayer Requests – For the Perez family in south Richmond(a young mother’s life was taken over a domestic dispute regarding her 3 month old baby. Prayers for that little baby. Prayers for patience in our daily struggles.

    Commando closed us out in prayer.🙏


    Moleskin:

    Shout out to Master Oogway! It’s his second time out doing Mammoth with us and he’s doing a great job staying with the pack. He left us of with a term that has resonated with me all morning, “Be a conduit, not a cul-de-sac”. For YHC that means, be someone that you can help usher others into a relationship with Jesus and not just someone that will turn others around and back the way they came. “No man left behind, leave no man, where you found him”.