Author: Beaver

  • ”I Want You to Photograph Me Like One of Your French Gurls”

    Due to an emergency of Mammoth proportions, 2 wild ones emerged a bit behind standard gloom schedule for kettlebell action!

    Warmarama OYO to ensure chatter & loosen up for the main event.

    COP 1 – Lazy Dora – P1 travels from Octagon to goalie box on the FB field. P2 Exercises. 3 sets.

    • Single Arm Overhead Carry – Nolan Ryan tuggers
    • Shoulder to Shoulder – Goblet Squats
    • Around the World – 3 KB Smoker/3WWII
    • Mosey – 2 Arm Bent over Rows (SB or KB your choice)

    COP 2 – Some KB form of Mary

    • Sumo Humpers w/Curls
    • Merkin Pull Through

    That’s time! CoT

    Choo Choo had to be off to work. YHC stuck around to try the toughest mile but on a smaller scale, close to 200m for every 4 items – BC, Run, Lunge, Burpee Broad Jumps.

  • There Isn’t A Chorus!

    4 dance pop hip swingers emerged from the gloom for a loco-motion good time!

    Warmarama! Mosey to the East Octagon.

    • SSH’s 20 IC
    • Deadman Hang
    • DQ’s 10 IC
    • Arm Circles 10 IC
    • Reverse Arm Circles 10 IC
    • Toe Grab
    • The 3 Wives
    • Freddie Mercury 10 IC

    COP 1 – “The Loco-Motion” by Kylie Minogue. Low plank to high plank through song, Merkin for every “Loco-Motion”. This was decided during the exercise to merkin every “loco-motion” because YHC thought there was a chorus which we could not decipher.

    COP 2 – Big Beast – 50 yrd run between each set. 6 sets 6 rounds. Run the field in a 6 pattern on half of the football field.

    • Nancy K APD’s
    • Lt Dan Jumpers
    • CDD’s
    • Mountain Climbers 2 ct
    • LBC’s 1 leg out
    • Burpees

    Numbers(4) & Namarama

    Announcements & Prayer Requests – CSAUP next weekend!

    Yukon took us out.

    We got an FNG! Nickname TBD(possibly Dr. Evil). Scott(38) is originally from Phoenix. He spent a lot of time in the Air Force, has plenty of experience leading military bootcamps, should be getting his PHD in December. He and his wife have 2 girls, 7 & 10 years old. We found this guy working with sandbags and medicine balls out on the field last week and invited him out, glad he could join us this morning.

  • Let’s Keep This Train Rollin’!

    2 Hardos emerged from the gloom on PFP for some OTB action(we gotta carry this momentum)! YHC keeps an eye on the GoRuck workouts on occasion and saw something that looked decent, so, way we go!


    Warmarama! Stretch OYO and mumble chat.

    Let us not forget our form!

    COP 1 – Release the Sandbags! 3 Rounds – 50 lb bags.

    • 40 Step Ups w/SB
    • 30 Bulgarian Split Squats – w/o SB
    • Travel 200m w/SB – culminated for over a mile of travel with the sand bag on our shoulders.

    COP 2 – Mosey from the lot to the ODG for 10 sets of 3/6/9’s. Mosey back to the lot.

    The time passed so quickly this morning, I’m not sure where it went!
    Loco Motion tomorrow! Don’t miss out!

    Stay Hard!

  • Got A Big Deck

    2 Iron Hauling SOGs emerged for a casual 5k ruck this 65 & sunny gloom. YHC had plans to change it up a bit, however yesterday had me crushed.

    Since Choo Choo and I are starting the 75 Days Hard, Iron Haul might be a good place to discuss some reading if we can all get going on the F3 QSource book. What do y’all think?

    Beaver’s on vacation so I gotta go, this deck ain’t gonna build itself.

  • Making Sure The Men Don’t Get Soft

    It was a calm but breezy morning as 6 beauty’s emerged with the rising sun for a Beaver Milestone/Easter Weekend Beatdown. It really wasn’t as bad as I thought it would be, If the others agree than either were improving or I went too easy on the men.

    Mosey to center field for a gentle Warmarama!

    • Deadman Hang
    • Frog Squat
    • Reach for the Sky!
    • Arm Circles
    • Don Q’s
    • The Wives & Runner Stretches
    • Touch the Toes & Butterfly
    • Mosey BTTFs

    Disclaimer + The Thang!

    100 yards MoT – 25 reps/25 yards. Bro Code, SSH or Plank for the 6. Mosey back 100 yards to start for following round.

    • Burpee Broad Jumps – WWII
    • Mario – Fox Holes
    • Bear Crawl – Freddie’s 2 ct
    • Log Rifle Carry (squat toss)- H2H
    • Lunge – LBC’s
    • Murder Bunnies – Penguins 2 ct- Curl your Coupon back to the starting line.

    Unfortunately, we ran out of time for the remainder of 12 rounds. To Be Continued…. Anybody ever have a Q that runs 2 workouts long?

    In total we got 600 ab reps, 100+ Merkins, 600 yards of MoT, 600 yards of Mosey.

    I hope y’all enjoyed the beatdown as much as I did, I love doing this F3 thang with you men!

    CoT – Numberama: 6 & Namerama! Prayer Reqs and Announcements – Prayers for Wildcat. CSAUP coming up quickly. YHC closed us out in prayer.

    Have a great Easter weekend with your Friends and Family!

  • Dora, But I Don’t Feel Like Counting

    2 Gloompadres emerged for some strength training balls and bags in hand! YHC had anticipated a party of 3, so it went from triple check exercises to Dora with rounds instead of counting, I’m sure there’s a routine for that, it isn’t coming to me though.

    Warmarama right out of the driver seat!
    -Parked next to the octagon, Mosey to the neighborhood and back.

    • The Wives
    • Arm Circles, Chinooks, Invisible Sticks
    • SSH’s
    • Deadman Hang-Rock the baby
    • Michael Phelps

    The Thang!

    5 Rounds – P1 walks out to tree 25 yards with Overhead kettlebell, switch hands at tree. P2 Does 4 Incline Merkin Drops around the big sand bag and 50 lb sandbag toss over each shoulder, repeat until P1 returns.

    3 Rounds – P1 Lunge to tree and back. P2 performs Sumo KB Humpers.

    5 Rounds – P1 Mario’s or Moseys to tree and back. P2 renegade rows

    5 Rounds – P1 Deadlifts 75 lb sandbag. P2 Walks to tree and back with 50 lb sandbag shoulder to shoulder

    Mary w/ KB’s

    • WWIII’s
    • kB press Flutters
    • Alabama Skull Crushers
    • Heels Bells
    • KB Swings
    • Skull Crushers
    • 10 Burpees

    CoT

    It was a pleasure to throw around some weight with you this morning Wildwood! We missed the rest of you fellas that couldn’t make it.
    I can’t wait to see you guys in the next gloom!

  • Oh Baby!

    4 crazy PAXanimals rallied for a beatdown from the labyrinth of YHC’s mind. I don’t think I can recall everything that occured, but here we go!

    Warmarama! Mosey to end of parking lot.

    • SSH 25 IC
    • Tie Fighters 6 forward 6 reverse IC
    • Michael Phelps OYO
    • DQ’s 10 IC – this is a stretch?
    • CopperHead Squats IC – keep going until somebody counts us in. We got to 10 but we did way more than 10.
    • Ukrainian Soldiers – 10 IC

    Mosey to the parking blocks – 42 yrds of em.

    Per block – 10 toe tappers & 1 burpee. On the way back – plank walk, every block 1 merkin & rotate 180 degrees.
    Bear Crawl half way across parking blocks, run to the end. Lunge half way(“Oh baby!”)run. High knees half way, run. Fletcher Reede’s halfway, run. Repeat!

    Dragon Walk halfway, run. Choo Choo wants his heart rate up! 8 burpees at starting line, run halfway, 8 burpees, run. 8 burpees at the end. 8 ball dippers at start, halfway and at end, repeat. Return with 8 plank jacks in same fashion. Repeat 8 Plank Jacks add 2ct 8 Mountain Climbers. Cocaine bears the stretch of parking blocks(Merkins or CDD’s your choice). Finish off with lunge the parking space merkin at every line half way, bump it up to 3 merkins per line for the remainder.

    Mosey BTTF!

    CoT

    Counterama 4 & Namarama.

    Announcements and Prayer Requests.

    We all managed to stay fairly dry this morning and gathered for a solid hour of coffeteria at Safari. It was great to have the band back together!

  • III Pillars AO – Brentwood TN

    Beaver got called to an emergency job out in Nashville TN region this week. Roughly 15 HIMs showed up this gloom for a leg day beatdown led by Yum Yum. We had an FNG from Hamilton Ontario Canada we named Treudont. Met a PAX member, Spencer Wesgard whose family sold land to Sierra Pacific which is my employer.
    Great beatdown!

  • The Train Has Arrived!

    Choo Choo is back from vacation and ready to get after it, requesting some beatdowns upon his return, so this woodchucking son of a gun brought some extra weight to be thrown around.

    Warmarama – shuffle kb’s and sandbag to the strangers lot. Hit the deck with 8 burpees for Ovi’s new all time goal record. A couple quick OYO stretch’s to loosen up.

    COP1 – CMD – timer runs the lot

    • 50 Sandbag squats
    • 100 KB Swings
    • 150 Heels over bell

    COP2 – CMD – timer clean and toss sandbag to light post 25 yards and Mosey back.

    • 75 Merkin Pullthrough
    • 100 OH Press
    • 125 Am Hammer Quick Hammers

    COP3 – 4 Corner

    • 8 Burpees
    • 16 Firecrackers
    • 24 2 ct Mountain Climbers
    • 32 KB Oblique dips
    • Reverse

    CoT

    “You can’t GROW unless you Get Rid of Old Ways”. – Pastor Wayne Meade

  • 5K Ruck & Skate

    Beaver got the F3ver for a speedy ruck pre workout, and Rainbow Blast did too! She had to strap on the ol roller skates to keep up with my avg pace of 15:13 with a 30 lb ruck. These short legs were trucking!!