Author: Beaver

  • Potomac Rising

    FIFA Q’d one heck of a beatdown yesterday in the gloom near the Rockville, MD area. Every time I visit downrange, the coupons come out, it’s like an F3 sense that goes off. I’m grateful to be a part of this F3 family, especially with the travel I do for work, makes it so easy to go work out and meet new HIMs and without a doubt be welcomed in as soon as I show up.
    Shoutout to Choo Choo and Poolboy for getting me into F3!

  • Pain In The Deck

    3 grizzled gladiators gathered in the gloom for the randomizer – F3 Deck O Cards beatdown!

    COP

    10 Burpees, Mosey the big loop, Cherry Pickers, DQ’s, Reverse Scorpions, Scorpions, Merkins.

    The Thang!

    Standard draw of the deck, Pax flips over a card, entire pax performs exercise listed, any numbered card add 10 reps, Royal cards = 25 reps, Aces = 100 reps, Jokers = Burpees

    13 Jump Squats, 100 Calf Raises, 14 CDD’s, Burnie for 300M, Sprint 300M, Sprint 200M, 25 Dips, 25 (2 Ct) American Hammers, 25 Diamond Merkins, 25 Merkins, Lunge Walk 100M, 100 Flutter Kicks, 10 Burpees.

    Stay circled up for COT, Announcements, Prayer Requests, Choo Choo took us out in Prayer. Numbers and Names!

  • Mormonites & Letterkenny

    4 HIMS gallantly rode into the gloomy Lumber Yard on their trusty four wheeled steeds to get jiggly with what lay ahead.

    COP – Mosey the long way to circle up for DQ’s, Arm Circles, Chinooks, Hill Billy Walkers, and Freddie Mercury’s.

    The Thang!

    Mosey back to the flag for “Lunge No Man Behind”. As a group lunge to first cone and sprint back to start, pick up the 6 if back early. Lunge to 2nd cone and sprint back to start, pick up 6. Continue for 5 cones.

    “Sally Up, Sally Down” – Merkins, all the way up, come down and hold without torso contacting the ground.

    Return back to “Lunge No Man Behind” in reverso.

    Mosey to small soccer parking lot for Cocaine Bears.

    Mosey to circle for Ring of Fire – pax selects an ab workout.

    End with COT

    Announcements, Prayer Requests, Yukon took us out in prayer.

  • New Kent AKA The Lumber Yard

    3 Lumber Jacks followed one eager Beaver into the conifer dense gloom, backlit by the waning gibbous moon for an upper body, yet somewhat cardio forward kettle bell beatdown! There was some discussion about pastries, preferably of the strudel and Boston Cream variety, the chuckles quickly faded once we got down to business, we’ll blame it on the running. We’ve also given Pine Fork Park an F3 name which will be The Lumber Yard, and we also nicknamed our newest FNG Paul – Bubbles, so we’re elated to continue to progress of F3 out here in NKC.


    Warmarama

    Mosey to COP for Helicopters, all of the arm circles, Merkins, Freddie Mercury’s, Mosey back for some Kettle Bells

    Catch me Dora

    150 skull crushers – 200 curls – 250 rows. Partner runs to end of parking lot speed bump (100 yards) and “please be kind, rewind” back.

    11’s

    Clean & Press, MOT – walk 25-30 yrds to light post for WW2 w/KB which had to be cut short due to running out of time and hit the deck for 10 Merkins.

    COT

    Numberama and Namarama – Welcome Bubbles!!!  

    Announcement’s

    Prayer Requests

    YHC took us out in prayer.  

  • NKC – Breaking Yukon

    We skipped hunting for this?! Yea, we opted for our first New Kent Saturday morning bootcamp. Folks got a chance to see us at work from their windshields for the first time as they trickled in for some AM soccer. With a shovel flag staked in the ground next to a couple of F3 coupons at the PFP entrance, they got a look at the spectacle that was, 3 middle aged F3 bears crawling and dragging coupons in the grass as we proceeded to roll over on our backs like sea lions and bench press, sit up and shoulder press those coupons. We got a lot of grunting and groaning coming from the Choo Choo train and we may have broke Yukon Cornelius as he ended up spooning his coupon.

    Here’s the scoop!

    COP

    Cherry Pickers, Helicopters, SSH, Shoulder Taps, Freddie Merc’s, Hello Dolly

    The Thang!

    20 count – imperial squatters, lbc’s, Merkins and run a 1/4 mile lap. 4 sets.

    Triple Check

    One pax planks while other pax Bulgarian Split squats with coupon on their back. Timer – pax farmer carries 2 cinder blocks to light post and back.

    11’s

    Bear crawl pull through – WW3 with Coupon

    Coupon Curls & Coupon Single arm rows

    COT

  • New Kent – Training Day

    4 HIM’s emerged from the gloom like monster bucks, stealthily making their way through the timbers into Pine Fork Park.  Slow or fast, they’re always moving but never stopping. The hoodie weather is finally here as we all joined up it looked like we were ready for training! Here’s what went down!

    Mosey to CoP
    Imperial Walkers, Ukrainian Soldiers, Arm Circles, Fudd’s Wife, Wilson’s Wife, Merkins, APD’s, Flutter Kicks

    The Thang!

    Mosey to the snack building for Walls of Jericho – 1 pax member calls an exercise for the rest of the pax to do as he runs a lap around the snack quarters.  Continue for 7 rounds.

    Vicious Circle

    Bear crawl around rock pits, last man in group peels off and moseys to center of for 10 merkins and returns to the pax at the front of the line. Eventually switched to lunges around the pit.

    Mosey back to the flags for Top Gun

    Perform 10 reps each of 6 standing coupon exercises (Curls, Rows, Deadlifts, Overhead Press, Squats, Lunges) for 10 minutes. Repeat the coupon exercises throughout the entire 10 minutes. Every minute on the minute, the Danger Zone occurs: PAX drop their coupons and perform 3 Burpees, then pick up where they left off with the coupon exercises.  Acapella versions of Kenny Loggins’ classic tune “Danger Zone” are encouraged, but YHC was the only one feeling that as the rest of the pax was focused on their breathing.

    Numbers and Names- We have 4!  We also gave our FNG his new nickname, welcome Yukon Cornelius!


    Announcements

    Daddy Daughter dance coming up 11/2 7-9 PM at WEAG in Henrico.  Deadline for signup is 10/27.  Sign up link is on F2 fellowship channel. We’ve got our buddy from Williamsburg coming out to that so hopefully this is a catalyst to get him to join us for an AO. Camping trip coming up last weekend in October, more details on Slack.


    Prayer Requests

    Choo Choo lost a friend David to cancer this past this week at the age of 36.  Send prayers to David’s family for peace and emotional and financial support.

    YHC closed us out in COT prayer.

    It was awesome to have this group of guys out this morning, we hung out and chatted for a good 45 minutes post workout.

     

  • FNG Ruck! New Kent

    We got an FNG at this mornings ruck at Pine Fork Park. I had the pleasure of meeting this guy, Josh at the park with my kids on Sunday when he asked me in passing if I’m the F3 guy he see’s posts from on the FB neighborhood page.

    This Red Bearded FNG Clydesdale showed up with a 50 lb weighted vest so I decided to carry a coupon in addition to my 30 lb ruck pack for the first half of the 5K ruck to feel like I was pulling my weight.

    Choo Choo is downrange for work but he’ll be back soon in hopes to get this New Guy a nickname by Fridays bootcamp. I’m leaning towards Big Red or Duracell.

    Josh Perry, grew up in West Point, 32.
    He’s got a big red beard. Went to college in Lynchburg.
    He works remotely for the state doing bank audits on the data/IT side.
    His wife Mary is from Indiana’s Amish country, and met in college, she caught his eye as she ran laps around her soccer teammates. They have 2 boys named Howie(4) and AJ(1.5)
    Josh can carry on some conversations so he was expecting a nickname like Yappy which we may have to venture as well.

  • BeaverQ

    Mosey long way to COP

    -DQ’s, DeadMan Hang, Arm Circles, Reverso Scorpions, Freddie Mercs, Wilson’s Wife, Fudd’s Wife, Merkin’s

    The Thang

    Redbone!  

    Nancy Kerrigans, burpee for every “Come & Get Your Love”. Choo Choo thinks this should be in the Iron Pax Challenge.  

    Triple check

    -1st man Curls, 2nd man shoulder press,  3rd man (timer) runs across soccer field and back.

    Carry coupons to hill

    Coupon Carry 

    Uphill – Burnies and Downhiil – forward 20X’s

    Rifle Carry coupons back to flag

    Plank on coupons for F3’s mission and 5 core principles. 

    Numbers and Names

    Announcements-Daddy Daughter Dance coming up very soon 11/2, RSVP by 10/27.

    COT 

    YHC took us out in prayer.

    Praying for Toll Booths wife, she works from home in online education, they found out recently her position may terminated by the end of the year.

    We’ve got a new guy but he’s no FNG!  

    Toll Booth moved to Quinton/New Kent area about 3 years ago with his wife and 2 daughters from Lincoln CA.  He and his wife have both served in the military.  I could be wrong on some level, but it sounds like he is an engineer for underwater bridge support systems.  He hasn’t been to an F3 workout since moving to VA, but he killed it this morning!

    It was nice to have him bring a couple gigglers and a new dynamic to this mornings workout.

    Welcome Toll Booth!

  • 400m Moseys @ Pine Fork Park

    We sent out the F3 signal yesterday across the New Kent FB page for a later 6 to 7 AM bootcamp at Pine Fork Park to spark at least one FNG to manage rising up from the old fartsack. We’re trying every option possible on the social media end with no success, but we haven’t reached our easiest and biggest target yet. We’ll make that a priority in the next couple of weeks. Thus, it was a party of two. Make no mistake, we got after it!

    -Mosey to the corner of the football field for Warmarama. Cherry Pickers, DQ’s, Arm Circles, lower back stretch, LBC’s, Merkins.

    -Mosey to the batting cages for 11’s. Squat Jumps to the other end of the cage for Monkey Humpers.

    -Mosey to the pull up bars. Take turns starting with 1 pull up increasing by 1 every turn until burnout.

    -Mosey to benches for dips, timer does 20 skull crushers.

    -Mosey to the snack shack. Pick your partners workout(10 seconds without workout does 10 burpee penalty). Timer runs a lap around the building.

    -Mosey to the flag to grab some coupons! LBC’s, LBO’s and curls. Timer farmer carries coupons and runs back.

    11’s – Bear crawl coupon drag and merkins.

    Finish up with 2 minutes of broga.

    COT: Numberama, Namarama, announcements, prayer reqs, and prayer.


  • Coupons 4 New Kent

    Let’s just get this out of the way, I was 2 mins late to our New Kent AO, so Choo Choo was stretching OHO anticipating any FNG who might emerge from The Gloom at Pine Fork Park.

    The colors red, white and blue illuminating over a planted shovel under the parking lights whipped majestically by driving winds. How can one not get that “LFG!” feeling going into an AO seeing such a thing?!

    My tardy arrival allowed no such FNG’s (totally planned it that way) to show, so we got down to business with what I call a Half & Half, half ruck, half bootcamp.

    1st Half:
    Ruck 1.5 miles with 1 coupon per PAX pair. Hand coupon to fellow PAX every quarter mile marker, carry as you like (over shoulder, out front, rifle carry).

    2nd Half:
    Condensed Version of IPC Wk 2.
    -60 Merkins
    -Lt. Dans magic legs, 15 yards.
    -14 Cactus Jump Squats.
    -Lt. Dans magic legs 15 yards

    -20 alternating coupon Merkins/20 incline Merkins.
    -Bricklayers 15 yards.
    -14 Cactus Jump Squats.
    -Bricklayers 15 yards

    -20 Merkins.
    -Murder Bunnies 15 yards.
    -14 Cactus Jump Squats.
    -Reverse Murder Bunnies 15 Yards.
    -Run to PickleBall court and back to The Flag.

    Hats off to you gents that did the full IPC this AM.