Author: Beaver

  • Holy Pollen!


    Kick off the workout strong with LightPosts – 10 Merkins at every post down the parking lot for a total of 110 Merkins.

    Warmarama – SSH’s, DQ’s, Tie Fighters, LBC’s, Butterfly, Roscoe’s Wife, IT & Runner Stretch, Wilson and Fudds Wife.

    COP 1 – Triple Check Coupons

    • Farmer Carry 2 coupons to the south trail
    • Overhead Press
    • Curls

    Mosey to the Football/Soccer Field

    COP 2 – Quarter Pounder – Bernie back to goal line after each exercise

    • 25 yrds – 25 Merkins
    • 50 yrds – 50 squats
    • 75 yrds – 75 American Hammers 2 ct.
    • 100 yrds – 100 calf raises

    COP 3 – Canoe – Indigenous style, start at the goal line entire PAX American Hammers while the back PAX member in the back broad jumps to the front – continue to the 50 yrd line. Once the PAX crosses the 50 flutter kicks and the back PAX member bear crawls to the front for the remaining 50 yards.

    COP 4 – Tag Em!
    4 rounds – P1 donkey kicks at the outhouse – P2 Pole Smokers at scoreboard – P3 runs from DK to PS tagging out that person to take their place keeping it rotational.

    BTTF for Counterama: 4 & Namarama

    Announcements & Prayer Requests – YHC took us out in prayer.

    Excellent job today everyone! You killed it! Have a great weekend!

  • Chasing the Sheriff Out of PFP

    2 New Kent F3 Elders emerged on the gloom of Pine Fork Park to get loco in the category of motion to spook up a Sheriff that had been creep creepin’ in the back of the lot.

    Warmarama – mosey to center football field for some shwarmarama. SSH’s, DQ’s, Tie Fighters, Roscoe’s Wife, Wilson’s Wife, Runner Stretch, Fudds Wife.

    The Thang!

    Plank up and shoulder tap to beat of Blue, by Eiffel 65. Merkin for every “Blue” – Thanks DTH!

    Omega! – Using half the football field, start at one corner running in an 8 pattern stopping before changing direction for 8 reps = 64 reps and 300 yrds of running per exercise.

    • Mountain Climbers 2 ct
    • SSH’s
    • Ball Dippers
    • Choo Choo Crunches

    Mosey to the Hill for 8’s – Burpees at the top down the hill for Squats – Bernie back up the hill.

    Mosey back to the football/soccer field. Goalie box to goal line. 8’s – Merkins – Bear Crawl – 2 ct American Hammers – Karaoke back. End with 25 LBC’s

    Mosey back to center field for 1 minute high knee finisher.

    CoT

    Announcements – still trying to assemble a crew for the CSAUP coming May 2nd. F3RVA is planning to make a stop at PFP at some point through the night. I’ll keep an eye out and share more info as it comes in.

    Quote for the day –

    ”Men are like steel, when they lose their temper, they lose their worth.” – Chuck Norris

  • 2 Wild & Crazy Guys

    2 wild and crazy guys emerged before sunset at PFP for a swinging evening beatdown and not looking for any foxes or ladies with the poop on their shoes!

    Warmarama!

    Mosey to the East Octagon for OYO stretching. Mosey to the coupons.

    COP 1 – 3/6/9’s

    Rifle Carry Shuffle Coupon to the Outdoor Gym. Coupons were used to get them deep Merkins! 5 sets – Run 400m – 5 Sets

    COP 2 – Lt Dan Coupon back to pile. Stop Quarter of the way for 20 single arm rows. Stop half way for 20 2 arm rows. Stop 3 quarters of the way for 20 coupon curls.

    Mosey to the football field for 5 mins of Mary, this is the part where the farts really came into play via YHC!

    • 25 WWII’s
    • 1 min low plank
    • 25 each side LBC Obliques
    • 20 H2H’s
    • 20 2 ct Penguins

  • Here I Am! Ruck You Like A Hurricane!

    2 Violent Gentlemen emerged like ninjas on the PFP neighborhood. We almost made it out until a small truck driving in made certain he’s keeping tabs on us by clicking his high beams on. Just wave and try not to stare into the 2 suns coming at us.

    Good rucking with you this morning Wildwood! We’re missing the rest of our crew! We hope to see everybody soon.

  • Two Bells, One Sandbag

    2 Bells of the Ball (is this possible?!) emerged from the gloom for fancy warm time!

    Warmarama OYO while having some mumble chatter.

    The Thang! – This could get complicated…

    Catch Me Dora

    100 – 2 Arm KB Row – MoT – Clean & Toss or Lt. Dan 50 lb Sandbag to the Stranger Light and mosey back.
    100 – Squat & Reverse Curl – MoT – Run the Stranger Lot.
    200 – Feet Over Kettles – MoT – Run to the picnic table 20 SSH’s and mosey back.

    4 Corners – around the world MoT to every corner. 3 rounds – add extra reps in final round.

    • 5 Burpees
    • 10 Merkins
    • 15 Overhead Press
    • 20 Jump Squats

    Prayers for Yukon and Wonka’s legs. Choo Choo and his family’s safe travels on spring break. Even if it’s been sometime since you’ve made it to a workout, know that you can reach out to us for any prayer requests or even chatter it up.

  • Pre Lumberyard 5K EC

    YHC got an early start on the morning with an extra credit Run Walk Run 5K around PFP.

  • EF Hutton: Bear Crawl Extraordinaire!

    6 Weekend Warriors emerged with the sunrise to get it on with some heavy equipment. It would have been a small crowd if Handshake EF Hutton, and Beat It had not made it out this morning, thanks men!

    Warmarama!

    • SSH’s
    • High pace DQ’s
    • Arm circles
    • Leg Stretch to Butterfly
    • Roscoe’s Wife
    • LBC’s
    • Pencil Roll(for Handshake) into Reverse Scorpion slow pace
    • Merkins
    • Fudd’s Wife to Right Runner Stretch
    • Left Runner Stretch to Wilson’s Wife

    The Thang!

    COP 1 – Dirty, Dirty Mcduece – 4 rounds – 12 Reps Travel width of the football field.

    • Bench Dips
    • Merkins
    • V Ups
    • Squats

    COP 2 – Battle For The Bag – Full 100 yrds – Teams of 3

    Round 1 – MoT – Clean & Throw. Buy in – 5 WWII’s. PAX sideliners perform alternating low to high plank.

    Round 2 – MoT – Bear Crawl PT. Buy in 5 Merkins. PAX Sideliners perform plank. Starters race in bear crawl to the bag. YHC didn’t read the game notes and got burned by EF Hutton to the bag!

    Round 3 – MoT – Lt Dan Thrusters. Buy I. 5 Burpees. PAX Sideliners squats.

    COP 3 – Indigenous Sandbag pass in wall squat position around inside of Pickleball court. Started with 2 bags but Handshake quickly discarded of the larger floppy dickbag.

    COP 4 – Walls of Jericho around Pickleball Courts.

    • SSH’s
    • Jump Squats
    • Monkey Humpers
    • Bench Step Ups
    • APD’s

    Numbers and Namerama!

    Announcements- Century Classic CSAUP – May 2 into Saturday – start working on your teams.

    Prayer Requests – Prayers for Yukons hamstring and a speedy recovery. He blew a tire during the BFTB.

    YHC closed us out in prayer.

  • Beaver Broga

    YHC didn’t want any part of getting out of the fartsack this morning. The alarm went off not once, but twice. This sore body had only enough time to get dressed and grab a to go drink, maybe toss a sand bag or frisbees into the back of the van and make it to our beloved AO at exactly 05:30.
    An empty parking lot left me waiting for a moment in the warmth of the seat heater for any late comers and leaving me with thoughts of heading back home to get some extra rest. I didn’t have any plan for a workout, everything is sore. I also felt the need to stick it out, I was already onsite, which is half the battle anyway.
    I got out of the van, set my watch to workout, moseyed to the octagon and began with some stretching, and turned it into a full yoga session.


    Proverbs 3:5-6 Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

  • On The Nightshift!

    Beta test for an evening bootcamp in New Kent didn’t see much in attendance as YHC expected it may be a solo mission. Evenings at PFP have a much livelier feel though! Baseball games, sunset, colorful lights, some cheers, food trucks, we can certainly catch some attention on a weeknight around here!

    The Thang!
    Sprint to the snack shack – use the head – sprint to the outdoor gymnasio

    2 Rounds – 3/6/9’s – 1st rnd 5 Sets – Sprint half mile – 2nd rnd 6 sets. Run half mile. These sets were all about form and slow steady pace except for the running.

    Stop at the puppy pooper scooper trail head between the west soccer field – Lt. Dan all the way down the trail to the pickleball court.

    Mosey to the football field for Mary – 25 reps

    • WWII’s
    • LBC’s
    • Penguins
    • H2H
    • Star Crunches
    • Rollovers

    Just for fun – Finish up with 10 burpees for our HIM Wildwood!


  • Attention Passengers: The Forecast is 70 & Sunny


    As always! It was 70 & Sunny at Pine Fork Park and the wind seemed to subside as soon as 05:30 struck. The SF went from “erect” as some would describe it to (sticking to the theme) flaccid, but we didn’t let that keep us from tossing around the ole iron!

    Warmarama! Mosey to the west octagon

    • Deadman Hang and Butterfly until the 4th man came in to join the fun
    • Roscoe’s Wife
    • Arm Circles IC 10
    • Copper Head Squats IC 10
    • Ukrainian Soldiers IC 10
    • DQ’s IC 10
    • Imperial Walkers IC 10
    • Mosey back to the SF

    The Thang!

    Tabata 20 sec on 10 sec rest – 6 rounds – run 400m

    • Single arm curl
    • American Hammer – Quick twist
    • Stationary Lunge – KB single arm
    • Skull Crusher
    • Alabama Prom Date to sit-up


    CoT – Numbers & Namarama!

    Announcements & Prayer Reqs – Beaver is planning an Off The Books Weds evening bootcamp this week. I’m open to time and location suggestions. Start time 7 or 8 PM and any park in the area.

    Yukon Cornelius took us out in prayer and brought in an FNG this morning which we have knighted Cloudkicker! Being that he is a pilot for United, Yukon came up with making reference to the Talespin character Kit Cloudkicker.