Author: Beaver

  • [NewKent]We’re Here!

    ”Perverts at the Park?” These 2 New Kent weirdos met up for what looked like a workout for their invisible wives. Grabbing the backs of their ankles in a teabag motion, running, and laying on their backs and thrusting their pelvic bones to the moon and stars!


    Warmarama 

    DQ’s, Imperial Walkers, SSH’s, Mountain Climbers, Merkins, Freddie Mercury’s, Reverse Scorpions, Knee Knockers

    COP1

    11’s • Monkey Humpers – Alabama Prom Dates


    COP2

    4 Square Progressive

    •10 Merkins

    •20 Squats 

    •30 LBCs

    •40 SSHs

    Revers-O

    Mosey to Snack Attack 

    •Donkey Kicks IC 10

    •Balls to the wall each PAX cts 10

    •Hoedown IC 10

    •Toe Touches 10 

    Mosey to parking lot for Mary

    •American Hammers IC 10

    •Outlaws IC 10

    •WW2’s IC 10

    COT 

    Numbers and Names 

    Announcments – our buddy Mike Bonawitt and his Wife Sam Bonawitt gave birth to their 4th child Margaret last night!  We’re so happy for them!  We’ll get Mike in F3 eventually.

    Prayers – For Bubbles back.  Keep us updated brother.  We’ll keep praying!

  • We Built This City

    …On ruck and roll!

    Yukon and Beaver gathered for a dark and gloomy 3 mile ruck this morning in Fork of ze Pines. It might be time to add more weight to the sack, it felt easier than usual. Im glad you came out this morning Yukon! It’s always great to hang with you!

    Prayers for Bubbles back, it’s flaring up. He has an MRI coming up in December.

  • [NewKent] Half Abcathlon

    YHC loves the cathlon events from Goyne Hard Saturdays so much and the only body part that’s not sore from Saturday at The Lumberyard are the abs, so why not bring back a single run of Chaplain’s Abcathlon?! This did not bode well for a couple of us as we were on the brink of a code brown, so the pucker factor was at a 10!!!

    Warmarama!

    Arm Circles, Helicopters, Wilson’s Wife, Knee Knockers, Reverse Scorpions.

    The Thang

    50 reps per station = 500 Reps. 10 Stations, every station roughly seperated by a 1/10th mile run.

    1. WWII’s

    2. LBC’s 

    3. Flutter Kicks (2 Ct)

    4. Pole Smoker 

    5. American Hammers (2 Ct)

    6. Freddy Mercuries (2 Ct)

    7. Oblique LBC’s

    8. Hanging Leg Raises 

    9. Pickle Pounders 

    10. Boxing Cockroaches

    Circle up for Merkins, complete after stating F3’s 5 core principles, mission and credo.

    COT

    YHC regretfully forgot numbers and names.

    Announcements – F3RVA convergence on Thanksgiving morning.

    Prayer requests – Lord, let us give to our sons the same grace, patience and guidance you have for us.

  • [NewKent] The Wet Bandits!

    Two Wet Bandits crept up in their creepy old Chevy family van at Pine Fork Park to stake out the weather conditions this gloomy morning. “Yep, 70 and Sunny Marv.” “Let’s do this Harry, don’t forget the beanie caps and gloves”


    Warmarama

    Dead Man Hangs, DQ’s, Arm Circles, Mountain Climbers, Shoulder Taps

    Shoulder Punisher w/ Saturated Coupons

    Squat Thrusts – Rifle Carry 35-40 yards- Plank Jacks

    Catch Me Dora 

    100 Bonnie Blairs , 200 Carolina Dry Toe Touches, 300 High Knees, Timer Runs to end of front parking lot and back.

    Light posts as a unit! 

    Run through parking lot.  Each pax calls a workout per light post.  Start at 5 reps, increase by 5 reps at every light. 

    5 Burpees, 10 Merkins, 15 Ukrainian Soldiers, 20 Copper Head Squats, 25 Nolan Ryan’s, 30 SSH’s (2 Ct), out of time run back to the shovel flag.

    COT

    Numbers and Names

    Prayers for those who couldn’t make it.

  • New Kent – Bermuda Triangle Of Pain?

    Pool Boy’s in the House!!!!

    4 midieval knights and their 2.0’s came to stake claim on the Bermuda grid iron that is The Lumberyard! YHC might have intentionally started the beatdown one minute late to hit the deck for a 10 burpee penalty OYO, and who know’s maybe we get a straggler. I wasn’t able to get anybody to splash merlot, so back to the drawing board!

    COP 

    •Mosey a lap around football field •20 SSH’s • 10 Imperial Walkers(YHC falls asleep at the wheel and forgets how to count IC while maybe doing Hill Billy’s by mistake)•10 LBC’s • 10 Merkins •Wilson and Fudd’s Wife •Reverse Scorpions •Knee knockers

    The Thang!
    Triangle of Pain – 3 rounds – 1st rd 25 ct. 2nd rd 20 ct. 3rd rd 10 ct. Burpees half ct.

    •Run a lap around football field

    •Hand Release Merkins at 1st point.

    •MOT = Murder Bunny 50 yards to 2nd point.

    •Overhead Press at 2nd point. Leave coupons.

    •MOT = Run 53 yards across center field to 3rd point.

    •Rollover Crunches

    •MOT = Run 53 yards across center field back to 2nd point.

    •Burpees at 2nd point to pick up coupons.

    •MOT= Bear Crawl Coupon pull through 50 yards back to first point.

    •2ct. American Hammers

    •Burnie the field 100 yards, sprint back 100 yards.

    COT

    Announcements

    Choo Choo’s got a huge F3 banner rocking off the side of his pickup at the workout this morning! It’s looking real good!

    Today was Yukon Cornelius’s 10th post, we gifted him his very own custom spray painted coupon with F3 stenciled all over it.

    It was great to have Pool Boy come out to the Lumber Yard! None of us would be out here this morning if he hadn’t gotten Choo Choo into F3.

    It was bring your 2.0 day this gloom and we got we had 3 new faces! Pool Boy’s daughter has been knighted Fancy Pants! Yukon Cornelius’s son has been knighted Tumble! Last but not least Beavers daughter has been knighted Rainbow Blast!

    Choo Choo took us out in prayer.

  • Boat! Canoe!

    LotsaTabata for 3 early birds!
    COP- Mosey 2 laps around the parking lot. SSH, DQ’s, Hill Billy Walkers, Wilson’s Wife.

    The Thang!

    Tabata

    •Skull Crushers

    •WW2’s

    •Squats

    •Curls

    •Calf Raises

    •Blenders

    •Boat! Canoe!

    COT

    Choo Choo took us out in prayer.

  • [NewKent]Ruck it Ralph

    After all of the Lt Dans 24 hours ago, these upper legs are feeling like rare fillet mignon! But that didn’t slow down this big Beavers 3 mile ruck this foggy gloom.
    Choo Choo is down range working on some track stuff. Yukon is downrange in VA Beach helping a friend with some city council polling? Praying for Bubbles back, hoping he recovers speedily and healthy. Toll Booth, hope you’re doing well my friend! I hope to see you all very soon!
    Choo Choo and I should be back at it with a bootcamp tomorrow am.

  • [New Kent]Reptar, King of the Ozone!

    What YHC had lined up for this morning was sure to make Quadzilla’s of us all! However, it was a bootcamp for one(Que smallest violin).
    Anybody would’ve dreaded this one had they shown up, what seemed like a mellow mosey and warmup for the 1/3 of the Bootcamp quickly escalated with an awful 11’s routine in the 2nd segment. Here’s the good stuff!

    Warm-a-Rama!!! Long Mosey, 20 SSH’s, 10 DQ’s, 20 Arm Circles, 10 Merkins, Runner Stretch to yoga pose, Wilson’s Wife, 20 American Hammers, Long Mosey.

    Coupon 11’s

    Coupon Smokers, MOT – LT Dans Magic Legs -15 yards, 2 ct Incline Coupon Mountain Climbers.

    Mosey To Playground

    3/6/9’s – Pull-ups/Dips/Merkins

    10 sets – Mosey .25 mile lap around playground after 5 sets.

    Mosey to coupons for farmer carry back to flag. Moseys accounted for 1.4 miles of travel.

  • Cheaver Party!

    We had a double Q this morning! Choo Choo took the first 30 and Beaver finished it out. Thanks to Handshake for the duo nickname we used in the title. 3 Generals robed and adorned in the finest of workout gear proceeded for a good ol fashion beatdown! Here’s the skinny!


    Mosey to the…say what?? Pickle Ball Court for COP 

    Warmarama 

    Arm circles Sun gods rolling of the shoulders 

    SSH

    Ukrainian soldiers

    Lower back stretch stuff 

    Runners stretch with legs 

    LBCs  10

    Merkins  10 

    Throughout the COP, Shark Tooth mocked Choo Choo by counting his cadence with him. Definitely gave us a little ab workout while warming it up!

    -Catch me if you can partner up 

    Start at goal One partner lunge while other is doing 5 burpees 

    Then runs to catch partner and switch until we hit other goal side 

    Cindy blocks 

    -Colt 45 

       15 curls from bottom to half 

       15 from Half to top 

        15 full movements 

    4 corners with Cindy’s 

       1 cone 10 overhead press 

      2 cone. 10 overhead press, 20 rows 10 each arm

       3 cone  10 overhead press,  20 rows, 30 merkins 

         4 cone  10 overhead press, 20 rows, 30 merkins, 40 chest press with Cindy

    Carry Cindy to each station 

    Triple Check

    -PAX timer runs to and Bernie’s back from sideline to sideline while other 2 Pax perform American Hammers and Dips.

    Hit the Hill for some Nickle and Dime

    PAX OYO at top of the hill perform 5 double clutch WW2’s run down hill, perform 5 double clutch squat jumps and Bernie back up the hill. Repeat 10 x’s

    Mosey the football field to pick up the 6 (Shark Tooth) head to the play ground. 1 PAX performs 5 pull-ups on monkey bars while rest of the PAX performs Roll Over Crunches and LBO’s.

    Footrace ensues as Choo Choo challenges Beaver to a sprint back to the football field to pick up the coupons. You’ll have to ask Choo Choo how it went.

    COT

    Numbers and Names.

    Announcements and Prayer Req’s- Prayers for Toll Booth to recover quickly from his illness, he couldn’t make it out this AM.

    Yukon took us out in prayer.

  • ABC’s!

    Abs, Bear Crawls, and Coupons! Probably Yukons 3 least favorite words, but I gotta tell ya, Yukon is really showing some improvement! Proud of you brother! Choo Choo has been putting in some extra credit and keeping me pushed. Great workout today men!


    COP

    15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Shoulder Taps, 10 Cherry Pickers, 10 Willie Mays Hays

    Grab Coupons and head to the field.

    Line up, on one end of cones set up with a half way point overall distance roughly 35 yards.

    8 Man Makers IC

    Bear Crawl to center line, sprint to end.  Crawl Bear back to center sprint to coupon for 

    6 Man Makers OYO

    8 Cleans IC 

    High knees to center, sprint to end.  High Knees to center, sprint to coupons.

    6 Cleans OYO

    15 Overhead Press IC

    Sprint to end and back

    15 Overhead Press OYO

    Mosey a lap

    20 Curls IC

    Bear Crawl half way, Sprint rest.  Crawl bear halfway, sprint to coupon.

    20 Curls OYO

    20 Bent over Rows IC

    High knee half way, sprint.  High knee back half way, sprint to coupon.

    20 single arm rows OYO

    10 Incline Merkins IC

    Sprint all the way and back

    15 Incline Merkins OYO

    Mosey a lap

    12 Coupon Dips IC

    Bear crawl half way and sprint.  Crawl bear half and sprint back.

    15 Coupon dips OYO

    10 Squats IC

    High knee half way, and sprint.  High knee and sprint back.

    10 Squats OYO

    10 decline merkins IC

    Sprint!

    10 Decline Merkins OYO

    Mary

    10 LBC’s

    10 Scissors

    10 WW2

    10 Freddie’s 

    10 American Hammers

    8 flutter low and fast

    8 flutters high and slow

    Plankorama 

    COT

    Numbers and names

    Announcements – Daddy Daughter Dance tomorrow night!
    Prayer Requests

    YHC took us out in prayer. Wake up every morning with a grateful heart! Go throughout your day being grateful for waking up, a warm shower, a warm cup of coffee, your family, your health, for voting.