Awesome 49th birthday beatdown. A lot of leg blasting went down! Even got a new workout to bring back to the RVA crew. Time to get some balls!!! Tennis balls.
Author: Beaver
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Rucking around the Christmas Tree
We got word that there was some theft going on yesterday afternoon at the park so, we’re rucking and neighborhood watching for the community now.
we got just shy of a 3 mile ruck in this morning for some extra credit. Bring on the warm weather!
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Frosty Bermuda & Facial Hair
The cold weather hit incredibly hard this gloom as YHC struggled keeping his breath while counting cadence during Warmarama. We all had frost collecting on our beards and stashes, even Guppy and Boat Snack had frost growing on their faces as they threw around the coupons on the winter Bermuda. No slowing down this morning, gotta stay warm!
Warmarama
- Helicopters
- Dead Man Hang
- Cherry Pickers
- Ukrainian Soldiers
- Wilson’s Wife
- Merkins
- Fudd’s Wife
- LBC’s
- Tie Fighters
The Thang!
- Catch Me Dora – Team Up – 100 Merkins, 200 Squats, 300 LBC’s. MOT- Run football field sideline to sideline.
- Grip, Rip and Roll – PAX begins at sideline in seated position, coupon at side. Move coupon to opposite hip, rotate into incline merkin, rotate back to seated position on the ground and repeat. Switch side half way through field.
- Bear Crawl Coupon Pull Throughs – back to the other side of the field.
- Run a lap around the football field.
- 11’s – Imperial Blockers (2 ct) run across field for WW2’s
- Coupon Curls across the field and back with F3 Core Principals, Credo and Mission to finish it up!
We had a new comer this morning, Guppy’s little sister came out. She goes by HayHay, so we nicknamed her Boat Snack! Welcome Boat Snack! With all the daughters coming out on Saturdays, they Amy start an F4 group at some point!
Numbers and Names, Announcements and Prayer Requests. Yukon took us out in prayer!
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Plant & Grow Small Men!
A title fitting for team Cheaver as Choo Choo takes a swing at the F3 Mission, we couldn’t help but get a good chuckle! 3 HIMs rose from the warmth of their fart sacks this gloom to get jiggy with some F3 bootcamp routines, Here’s the deets!
Mosey the trail around the north soccer field and circle up at the west octagon for Warmarama!
- Cherry Pickers IC
- DQ’s IC
- Ukrainian Soldiers IC
- Plank Jacks IC
- Shoulder Taps IC
- WW2’s IC
- Roscoe’s Wife
- Knee Knockers
- Wilson’s/Fudd’s Wife
Mosey to snack shack for no forgiveness!
• Triple Check •. PAX 1(timer) bear crawls to rock pit at left field and back. PAX 2 • Bench Jumps, PAX 3 • Incline Merkins at the picnic tables.
Mosey to the gridiron
4 Corners – 3 Laps
- 10 Jump Squats
- 20 Star Crunch
- 30 LBC’s
- 40 Nancy Kerigans
Lunge across football sideline to sideline while covering F3 Core Principals, Mission, and Credo.
COT
Announcements and Prayer Requests. YHC took us out in prayer. Prayers for Asheville NC area that the lord give them strength and use this time to unify and galvanize in these trying times. Praying for Bubbles back as he approaches MRI.
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Silver and Gold!
It was great to have Yukon Cornelius back in the line up from his travels to Indiana over the past week! He joined up with YHC and Choo Choo this gloom for a little beat down time.
Warmarma – Mosey to the snack building
- Cherry Pickers
- SSH
- Imperial Walkers
- Merkins
- Wilson’s Wife
- Fudd’s Wife
- American Hammers
- Star Crunch
The Thang!
Walls of Jericho – PAX calls a workout for the other PAX to do while he runs a lap around the building. 7 rounds.
Mosey to the playground
PAX curb crawls around the playground while individual PAX takes a turn doing 5 Pull-ups and 5 torture swings – 3 rounds.
Mosey to parking lot to Plank for F3 Mission, 5 Core Principals and credo.
COT
Announcements, Prayer Requests – Prayer for Bubbles and his back, MRI coming up soon.
Yukon took us out with a good ol prayer! Amen!
Ruck at The Lumberyard tomorrow morning 5:30 AM
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New Kjerntsey
What a morning for some extra credit! Look out Handshake, 3 hunks showed up for a ruck so cold, their nipples could cut glass!
The ruck was cut short at 2.5 miles when an unrecognizable vehicle pulled into the lot. Our curiosity got the best of us, so we went to greet this 1 New Jersey down ranger and his EH’d soon to be brother in law.
It was nice having these guys join us this morning, Bangkok mentioned the workout had an IPC difficulty level, we’ll take that as a complement all day! -
[NewKent]The Black Friday State Farm Olympic Decathlon
Six Black Friday Stallions emerged with the sunrise, eager to take part in The State Farm Decathlon. 1 being a new comer, picked one heck of a beatdown to be his first! PoolBoy surprised us all with his unexpected arrival! And Big Rig was first on site this morning running the parking lot when YHC showed up for set up. Thanks guys for coming out and supporting the New Kent crew!
WarmaramaDQ’s, Arm Circles, Reverse Scorpions, Knee Knockers, Run the 1 mile course for an overview.
The Thang!
2 Laps – 20 reps per station, Station 9 is 5 reps. 5k of running.
- Station #1 Merkins
- Station #2 Kettlebell Swings
- Station #3 Coupon Curls
- Station #4 Bench Step Ups
- Station #5 Burpees
- Station #6 Pull-ups
- Station #7 WW3’s
- Station #8 Pole Smokers
- Stations #9 Fire Hose Drag
- Station #10 American Hammers 2ct.
Announcements and Prayer Requests
YHC took us out in Prayer.
Welcome to our newest F3 member Hoosier Daddy! Brilliant nickname by Big Rig! John is originally from Indiana, big Bulldogs basketball fan, definitely not Hoosiers, but somehow it stuck as he’s a father of 4! Thanks for coming out Hoosier Daddy we hope you come out to many more!
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The End of My Comfort Zone
Change began yesterday morning for YHC, as I embarked on the most uncomfortable Ruck to date. No, it didn’t have anything to do with the weight on my back, it was due to a lack of the pre workout deuce I’m accustomed to, how many of can relate?!
“Just the two of us!” I sang as Choo Choo and I rucked the gloom of PFP. Trying to keep it light and my mind off of what was the b-hole sweats, or aka mud butt. We had plenty of good discussion and may have got our mugs caught on the parks entry trail cam near the end of it, I’d like to see how pale I looked in that shot!We made it to the 3 mile finish line shart free thank God!
See you at convergence fellas!
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5k Saturday Beatdown!
It was a beautiful morning for 4 studs and a couple 2.0’s to do some running with a dash of beatdown at The Lumberyard! Choo Choo realized after the COP 1 mosey we might be doing a 5k, he wasn’t wrong! Here’s what went down.
Warm-a-rama
- Mosey .62 miles
- SSH’s IC 31
- Ukranian Soldiers IC 10
- CopperHead Squats IC 10
- Plank Jacks IC 10
- Ranger Merkins IC 10
- Freddie Mercury’s IC 10
- Reverse Scorpions
- Mosey .62 Miles – 3 laps around soccer field
COP 1
Partner Up • 5 rounds • 1 PAX(Timer) runs from the sideline to centerfield for 5 Man Makers to make their way back while partner Dips at the bench.
Mosey for .62 miles – 3 laps around the soccer field.
COP 2 • 11’s
Double Clutch Jump Squats • Run to centerfield • Double Clutch WW2’s
Mosey .62 Miles around soccer field
COP 3
Bear Crawl across soccer field • LungeWorm return across soccer field
Mosey .62 Miles to complete the 5k
COT
Numbers and Names
Announcements – Convergence at Mary Mumford on Thanksgiving morning. Workouts at Pine Fork Park Black Friday 05:30 – Q is Beaver. Lumberyard AO on Saturday 07:00 – Choo Choo Q.
YHC closed us out in prayer.
Choo Choo brought in an FNG this morning, his brother in law, welcome Adam White, F3 name Swisher Sweets and his daughter Grayson visited with us who goes by F3 name Guppy.
Poolboy got some footage of the workout that we hope to attract more men to join and lose that sad clown syndrome.
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Cold & Quiet Gloom
Big Papa Beaver reluctantly slipped out of the fartsack fully knowing the high probability this mornings beatdown would be for a party of 1.
Not showing up is harder on my body and mind than showing up is, so here I am!Warmarama
- Cherry Pickers
- helicopters
- Arm Circles
- SSHs
- Wilson’s Wife
State Farm style Decathlon-each station separated by .10 miles of running for 1 mile- 20 Merkins
- 20 KB Swings
- 20 Coupon Curls
- 20 Dips
- 20 Burpees
- 20 LBC’s
- 20 Pull ups
- 20 Pole Smokers
- 20 Step Ups
- 20 American Hammers
Back to the Shovel Flag for some F3 Deck
- 12 Hand Clap Merkins
- 19 Ranger Merkins
- 25 Freddie’s
- 90 sec High Plank
- 19 Low Slow Squat
- 12 Bulgarian Split Squats
- 25 Smurf Jacks
- Karaoke 160 yrds
- 25 Squats
- 13 Chuck Norris Merkins
- 16 Jump Lunges
- 10 Burpees