Author: Beaver

  • No Red Sun Here!

    4 men and a 2.0 emerged from the gloom for Beaver beatdown at The Lumberyard. Beaver instates Trash Pandas for the morning. Trash Pandas you say? I’m glad you asked! Anytime the PAX crosses paths with a trash can of any sort, they must perform 20 reps of any core exercise.
    Mosey to the helipad for some Warmarama!

    • Deadman Hangs
    • Michael Phelps
    • SSH’s
    • Runner Stretch
    • The Wives
    • Merkins
    • Leg Stretces

    Mosey to the Diamonds hitting a few 🗑️’s along the way.

    CoP1 – 4 Sets

    • PAX Bear crawl one lap around the center court rock pits
    • PAX Runs out to 1 of 4 lanes between the diamonds and back
    • Perform 50 reps of the following exercises: Merkins, Air Squats, CDD’s and Lunge Walk.

    CoP 2 – Mosey to the ODG -for 5 sets of 369

    • 3 Pullups
    • 6 CDD’s
    • 9 WWII’s

    CoP 3 – Indigenous Peoples Run half mile back to the flag with 3 Merkins.

    Numbers and Names!

    Announcements – Muddy Run this coming Saturday!
    -YHC and the M are now expecting baby number 4! Party on Wayne!

    Prayers for our main man Commando as he’s occupied with a big workload at the DC right now.

    YHC took us out in prayer. You guys killed it this morning, that workout was a little demanding, but yall survived!

  • Pray Hard. Lift Heavy. Stay Deadly.

    1 PAX emerged from the cool gloom with a mammoth bell and sandbag to get a heavy workout in at the helipad. Although solo, it was a great morning.
    I hope yall are doing well! God is good!

  • 8 Weeks to IPC 26!

    As the fog slowly rolled out with the rising of the sun, 2 HIMs rallied in a dry location on the Pine Fork Park asphalt parallel to the football field with kettlebells and sandbags. We had a little bit of mumble chatter take place and quickly got to work with the following basic IPC inspired beatdown! Let us not forget, we almost died today via the gray Kia that wouldn’t get over for us! Here’s what she witnessed!

    4 Rounds

    • Run 600m
    • 24 Sandbag Lunges – 50 lbs
    • Run 400m
    • 18 KB Woodchoppers
    • Run 200m
    • 12 Burpee Broad Jumps

    Numbers & Names!

    Announcements – Muddy Run coming up on the 27th. So far we’ve got 5 F3 men attending!
    IPC 2026 begins in Sept! That less than 8 weeks away!

    YHC closed us out with a prayer.

  • Big Trouble In Little 80’s Movies

    4 HIMs emerged from the gloom for a cool as a cucumber forecasted Mammoth Beatdown. Let’s see if YHC’s memory is still firing here!

    Warmarama!

    • Arm Circles
    • Helicopters
    • Nolan Ryan’s
    • Merkins (slow)
    • Alabama Prom Dates
    • Leg Stretches

    The Thang!

    CoP1 – 4 Corners (easy)

    • 10 Curls
    • 20 KB Swings
    • 30 Overhead Press
    • 40 (20 ea. arm) cleans

    CoP2 – Triple Check

    • P1 – Ball Dippers
    • P2 – Merkin Pull Through
    • P3 – Bear Crawl to half Court and back.

    KB March to the Outdoor Gym – Perform 4 Squat Thrusters at each Light Post on the way.

    CoP3 – Each PAX takes a turn performing 4 pull-ups while remaining PAX performs KB Swings. 3 sets.

    KB March it BTTF! At every light post Perform 4 reps SA Rows and clappers. Switch it up half way to 4 reps of toilet plungers and oblique dips.

    Numbers & Names

    Announcements – Convergence this Saturday 07:00 – 08:00.

    Prayer Requests – Prayers for our brother Larkin and his wife and girls as he’s overseas supporting our military.

    Master Oogway closed us out in prayer.

  • No Q Splits Today!

    5 M.U.S.es (men of unusual size) emerged from the gloom to make friends with an f3 coupon and take light tour around the Pine Fork Park.

    Warmarama on the bball court

    • SSH’s
    • Cherry Pickers
    • Imperial Walkers
    • Tie Fighters
    • Toe Grabs
    • Butterflies
    • Quad Stretch
    • Fudds Wife & Wilson’s Wife

    Mosey back to the flags to pick up the coupons and Chicken Jockey!

    Travel down the large trail toward the diamonds. Stop part way to perform 8 Squat Thrusters. Continue carry and stop at utility outbuilding to perform 8 Squat Thrusters and 8 Coupon Swings. Our new guy Groot was swinging like a True American! Continue carry to the hill.

    7’s – Decline Merkins and 2 ct. Lunges. MoT – run up and down the hill.

    Carry coupons to the snack shack to get a drink of aqua and perform 8 Squat Thrusters, 8 Coupon Swings, 8 Curls and run a lap. Continue carry through the parking lot to find a nice speed bump in which the PAX performed 8 Squat Thrusters, 8 Coupon Swings, 8 Curl & Press.

    Carry on to the bball court for Walls of Jericho style workout and finish up with a round of Mary.

    Return to the flags for CoT – Numbers & Names. Nickname our friendly new guy Groot! Welcome Groot! We hope to have you back and learn more about you! This guy has a good story to tell!

    Announcements- Convergence coming next Saturday July 4th so there won’t be a workout at our Lumberyard AO unless some guys want to do a workout but don’t want to travel.

    Prayer Requests- Hamblin Family, their 2 year old daughter has been fighting health issues since birth and mom just gave her one of her kidneys. Prayers they are both recovering and doing well. Prayers for all in Northern Venezuela after the devastating earthquakes.

    YHC closed us out.

    Who’s got the Q for Mammoth Balls?

  • Free Ballin’

    2 Boys of Summer emerged from the gloom for a moderate Mammoth Balls beatdown. YHC had nothing planned but some upper body shoulder, lats & back. I guess you could say we were free ballin’.

    The Thang!

    Bring your mammoth ball with you! Warmarama:

    • Michael Phelps
    • Tie Fighters
    • Moons Over My Hammys
    • Roscoe’s Wife
    • Toe Grabs
    • Quad Gods
    • CopperHead Squats

    Rack KB to the east Helipad for 25 KB Swings

    Rack KB through parking lot EB, perform 10(hard way) pull through Merkins at speed bump.

    Rack KB to Pull up bars for 3/6/9

    • Pull-Ups
    • Merkins
    • Any Core exercise of your choice

    Rack the KB and travel to the Snack Shack for a round of Walls Of Jericho. Since we each had a 25 lber YHC took advantage to get in some heavy lifting utilizing both KBs at once, including:

    • Gorilla Rows
    • Squat Thrusters
    • Deadlift

    Rack up the KB’s and head back to the helipad to grab our remaining items and to the trucks!

    Announcements –

    • Choo Choo’s 2 Year F3 Anniversary was this Monday, make sure to send congratulations his way.
    • This Friday is on the schedule for The F3RVA Summer Tour.
    • 4th of July Convergence coming up. July 4th 07:00 – 08:00 at The GridIron AO – 4747 Pouncey Tract Rd. Glen Allen, VA

    Prayer Requests –

    • Prayers for NKCC new school build is fulfilled on time before the school year begins.

    YHC closed us out!

    Be a prayer believer, not a prayer beggar.

  • Rocky 3

    The New Kent sunrise 🌅 greeted 3 boxers 🥊 this gloom to get a triple check style weight training beatdown at Mammoth Balls! Consensus is, we can’t box but we can jump rope like the dickens!

    Mosey to the E helipad for Warmarama

    • Ukrainian Soldiers
    • Cherry Pickers
    • Don Quixotes
    • Slow Copperhead Squats Up & Down
    • Alabama Prom Dates
    • Toe Grabs
    • Butterflies
    • Roscoe’s Wife

    Mosey back to the gear and haul it to the stranger parking lot.

    Triple Check 1 –

    • P1 runs lap around the lot as timer
    • P2 Jump Rooe
    • P3 merkins with 30 lb plate on back

    Triple Check 2 –

    • P1 carries 50 lb sandbag to light post and back as timer
    • P2 American Hammers w/ KB
    • P3 two arm KB curl and press

    Triple Check 3 –

    • P1 lunge walks with/ KB to light post and suitcase carry back as timer
    • P2 KB Swings
    • P3 Merkin KB pull through

    Finisher- Bear Crawl/ Crawl Bear Suicides. Each of 5 Parking stripes. gets 1 of 5 core principles, crawl Bear back to start and Bear crawl to the parking stripe and continue on until finished and end with The Mission.

    Numbers & Names!

    Announcements –

    • 4th of July Convergence coming up at Gridiron 07:00

    Prayer Reqs

    • For some of our brothers in Christ – Avery, Kevin and Travis

    Master Oogway closed it out in prayer

  • Wildwood For the Win!

    YHC showed up for an 8 AM progression run to find Wildwood and Yukon finishing up their Lumberyard workout. We mumble chattered for a good 15 minutes and Wildwood pulled the ultimate He Man move and ran with me for an hour.

    • Warmup – 5 minute walk or light jog
    • 30 minute run at pace between 8:35 – 9:05/ mile
    • 10 minute run at pace of 7:35/ mile
    • Cool Down – 5 minutes walk or light jog

    Great running with you Wildwood! Way to get after it this morning doing a double shift!

  • Porta Dash Trash Panda

    YHC did some stuff! Logged some mosey miles, dropped a pin and a deuce on Hitchhikers PortaDash app. Did some coupon stuff. Came up with a new routine knighting it Trash Pandas. Beaver Out.

  • How Did We Do That?

    Choo Choo and Beaver rallied for an OTB recovery ruck this gloom. It was nice to catch up and get some 1F & 2F under the sunrise!
    Choo Choos 300 post is his next post! Let’s go!