Author: Beaver

  • Ruck Machines

    2 Crunchy Critters emerged for a pre Lumberyard ruck with music blasting through the cab loud enough for the hood to hear! We logged another 3 miles to add to a strong 2026 year of rucking miles.

  • Court’s Open!

    3 of New Kents eldest PAX members emerged from the gloom for a Beaver wood chewing! We took the basketball court on its officially finished F3 maiden voyage! Did we have a tardy newcomer? Nope, just a lady going for a stroll(instant disqualifier!). Here’s what she and the guy chipping golf balls witnessed. ⛳️

    Mosey to the fresh 🏀 court for Warmarama!

    • Helicopters
    • Cherry Pickers
    • Imperial Walkers
    • SSH’s
    • Wilson &Fudds Wife into Runner Stretch
    • Various Leg Stretches
    • Plank up – preform a 360 plank rotation clockwise then counter clockwise. Repeat but every 2 steps with the hands do a 2 ct. shoulder tap.

    Remain on the new court for 11’s

    • Mike Tysons
    • run the length of the court
    • Wojo Squats

    Mosey to the pickup truck and pull out a few coupons and march to center ⚽️ / 🏈 field.

    6 Pointers – using the coupon, perform 6 each of the following: -decline, standard and incline merkins (talk about a burner!) venture out by running to each corner and center field sidelines to perform 6 ball dippers(hard way)

    Perform another set but perform Coupon Curls at center field and variety of core exercises at each 6 points.

    Perform a 3rd set with a bit of difference – Perform 7 Coupon Curls + Shoulder Press. Run out to the point and back, perform WWIII’s when returning. Repeat until out of time.

    Freddie Burner to the 5 Core Principles and The F3 Mission. The mission had us burning out

    CoT – Announcements – Family & Friends Ruck & 🍕 next Sunday at 4 – Bottoms Up Pizza in Richmond.

    Prayer Requests –

    •Prayers for healing to Commandos friend, 41 years of age has an abscess on his upper leg..

    •Prayers for Bam Bam and his wife, we missed you today, we hope you’re doing well brother.

    Commando closed us out in prayer.

    ”He is not here: for he has risen, as he said.” Mt 28:6

  • Is This Beaver’s Glory?

    I think there could be some more to add as YHC and Commando discussed some MoT options in the future but this is how it went. Beaver Brings the Sink!

    Warmarama with a lap around the 🏈 field.

    • DQ’s
    • Cherry Pickers
    • Ukranian Soldiers
    • Arm Circles
    • Leg Stretches and The Wives

    The Thang! 💥

    AMRoundsAP! Of the following Circle ⭕️’ Pain includes(start where ever you like):

    • 20 ct. 50 lb Sandbag Squats
    • 20 Decline Merkins
    • 20 ct. 40 lb KB Swings
    • 50 Jump Rope
    • 20 Chain Twisters
    • 20 ct. (2)25 lb KB Squat Thrusters
    • 20 ct. 30 lb KB SA Curls
    • 20 ct. 35 Lb Gorilla Rows
    • 25 Yard Coupon Lunge Walk
    • 25 Yard Bear Crawl Coupon Pullthrough

    We made it very close to completing 3 rounds. Great work Commando!

    Announcements – Family Ruck + 🍕 in Richmond on 4/12 at 4 PM.

    Prayers for TinMan and BamBam.

    YHC closed us out.

  • Extra Credit, Party of 3

    3 go getters emerged from the gloom for a warm 3 mile ruck, some mumble chatter and a beautiful Saturday sunrise!

    We would have loved to have Commando stick around for the bootcamp, however, being the high impact man he is went to support his M in helping set up a women’s ministry group for the day.

    thanks for the ruck men!

  • Beaver Nuggets!

    6 Nugget Lovers emerged onto The Lumberyard this gloom with warm fart sacks on their mind. Beaver would try to ensure warmth but couldn’t promise it with the gusts of wind Pine Fork Park offers, at these temps, it seems to cut right through!

    The Thang! 🥨

    Mosey to small parking lot for Roll Call!- PAX performs Commandos as each PAX makes their way up front to perform 4 burpees with a name shout!

    Mosey to the E helipad for Warmarama!

    • Dq’s
    • Cherry Pickers
    • Wilson’s Wife
    • Runners Stretch
    • Fudds Wife
    • APDs
    • Toe grabs and butterflies

    Make our way to the 🏈 field for 25 yard step overs and run 25 yards – 4x’s

    Circle up at center field for The No Cheaters 400 Club

    • 25 Hand Release Merkins
    • 25 Hands on chest WWII’s
    • 25 Grass touch at the sides deep Squats
    • 25 Penguins (hard way)
    • Perform 4 times for 400 Reps of no cheats

    Indigenous Bear Crawl to the Snack Shack, back of the PAX performs 4 burpees and runs to the front of the line.

    Dora 400 – partner up!

    • 75 Beaver Nuggets – Bulgarian Split Squat Jumps (5 ea. leg until partner returns)
    • 125 Decline Merkins
    • 200 Freddie’s (hard way)

    Mosey BTTFs!

    Numbers and Names!

    Announcements –

    • F3 Family ruck/hike tomorrow at 2 PM at the Ruckhenge AO (see sSlacl)
    • Chesty Puller 10 &11K in Westpoint on June 20 at 7:30 AM – ask me for sign up details

    Prayer Requests –

    • Tin Man and his recovery from a heart attack
    • Bangkoks uncles health, ended up making a trip to the hospital while at a funeral.
    • Bam Bams family – they will be taking a break from trying for baby #2 after some complications.
    • Patience with our little ones and others little ones.

    Yukon Cornelius took us out with a prayer!🙏

    As weather warms up, look for opportunities to share this great brotherhood we call F3 with other men. Give it away!

    Great work this morning men!

  • All 3 F’s

    2 Pork Rinds emerged from the gloom for the not so mammoth of Mammoth Balls, but we made something of it! YHC says this because he promised a lot of equipment on deck for the workout, however he forgot to load it all up in the pick up. Next Week!
    Commando logged a couple miles of pre workout rucking in at the park!
    We borrowed the cones out in front of the park and lined them up across center football field for some ladder type exercises.

    Warmarama OYO for mumble chatter:

    • Deadman Hangs
    • Helicopters
    • Arm Circles
    • Ukrainian Soldiers
    • Wives
    • Leg Stretches

    The Thang

    • Ladders – 10 KB Reps at random on the Sideline. 10 Core Reps at every cone. After returning from 3 cones, PAX tosses frisbee as a MoT distance marker.
    • We preformed a various number of exercises including: bear crawls across the field, Weighted squats increasing by 10 reps every cone. Bus Driver MoT and SSH’s increasing by 10 reps at every cone.
    • The Beast – including Mountain Climbers, Merkins, Jump Squats, Superman’s, 2 Arm Curls.

    CoT – Numbers and Names

    Announcements- Family Ruck this coming Sunday at 14:00 meeting at Ruckhenge AO location, Gelati afterward.
    Let’s continue to EH some men into coming out to F3. “Give it away”

    Prayer Requests- Commando’s good friend Tim was diagnosed with Alzheimer’s , prayers for Tim and his family and friends. Per Handshake, Prayers for this little girl Charlotte 11 yrs old with stage 4 cancer and her parents,These are constant reminders of how fragile life truly is on this earth.

    Commando closed us out in a great prayer.

    Lastly, If someone is on your mind, don’t hesitate to check in with them and let them know your thinking about them and you’ve got their 6.


  • Solo Loco

    1 HIM emerged from the gloom for a solo beatdown at Loco Motion! A little Warmarama in the parking lot.
    The Thang!

    Light Post Ladders Core Shredder- perform 10 reps of any core exercise at the next post but must return to the first post after every following post to perform 10 LBCs.

    Parking Islands –

    Perform 3 Mike Tyson’s on each end of every island.

    Light Posts to the flags – 10 Plank Jacks & 10 Commandos at every light

    5’s – Box Jumps / Burpees at the flags

    Box Jumps and Dips at the bus loop.

    Light Posts – 10 WWII’s and SSH’s at every parking light.

    10 Burpees

    Run the big 4 Corner with High knees and butt kicks. 10 Jump Squats at every corner.

    This AO always seems to require a lot of moseying!

  • Mammoth Bros!

    2 Mammoth Ballers emerged from the gloom for a big ball of a time! YHC brought out the competition bell to get doubly wild with a KB routine that had the quads and forearms pleading mercy! Commando saved the day with some hand warmers as YHC must have either the wrong winter gloves or some poor circulation in his fingers(call me chicken fingers(frozen)). Here’s what you sorry fartsackers could’ve witnessed!

    Warmarama!

    • Mosey to the helipad
    • 17 SSHs IC
    • 17 Mountain Climbers IC
    • Wilson’s Wife
    • Fudds Wife
    • Toe Grabs
    • Butterflies
    • 17 Helicopters IC
    • 17 ish Tie Fighters IC
    • Mosey back to the balls!

    The Thang!

    8 Sets – 30 break after each set.

    • 2 Kettlebell Squat Thrusters – 6 Rep
    • 1 KB Tricep Extensions- 12 Reps
    • 2 KB Farmer Carry 100 yards – replace final set with counterweight oblique dips.
    • 1 KB Goblet Squats – Sissy Style 10 Reps.

    That’s about all we had time for this gloom. CoT and Commando prayed us out! Prayers for Commandos good friend Tim who was diagnosed with Alzheimer’s and prayers for our PAX Bam Bam and his family!

  • Fully Erect!

    1 chump emerged from the gloom for a warm and inviting workout of 2 options. Ruck or Run? YHC chose the latter. He planted 2 shovel flags, one of the U.S & the other of the F3 variety which stood firm and erect. The wind was great enough to keep the flags flying through the duration of the run. To be continued.

  • Over Achievers

    2 HIMs emerged for an OTB pre Lumberyard Ruck or Run this gloom! We departed on our own journeys as 1 rucked and the other ran, but we got to enjoy the same beautiful sunrise and witness a sketchy car pull in and out of the park lot quickly. We met back up just in time to get after the main event at The Lumberyard!