Author: Beaver

  • Bite of the James

    3 Iron Haulers emerged from the gloom to stake claim on PFP with one glorious Shovel Flag for what Wanka described as, “you just meet up and ruck for 45 minutes?”
    We kept a hot and consistent 17 minute pace for 3 miles! Not a big deal!

  • We Love the Smell of Wood In the Morning!

    The Beaver Birthday Beatdown did not disappoint!!! Critics rave: “worth the gas to come out!” YHC was just finishing setting up the circus tent for a sum of 7 HIMs to take advantage of this lovely morning beatdown with lots of toys!

    Warmarama – Mosey to the west octagon

    • Deadman Hang
    • SSH’s Arbitrary number IC
    • Roscoe, Wilson, Fudd’s Wives
    • Merkins 10 IC
    • Arm Circles 7 IC Reverse 7 IC

    Let the games Begin!!!

    IPC Beatdown – Set a 5 minute EMOM -run a lap around the field – stop halfway around for 25 reps of the exercise dealt from the deck of pain – finish your lap and use remaining time to perform as many burpees as you can. 3 rounds included, •Merkins •LBC’s •American Hammers(2 ct). Last 2 rounds were to get in the guys heads. Choo Choo takes the win with 88 burpees!

    Next Game – The Beaver Complex!

    Numbers and Names!

    Announcements and Prayer Requests: we’re planning to do an evening workout a bit closer in Richmond’s direction. We’re going to try Weds at Quinton Community Park maybe 19:00-19:45.

    YHC closed us out in prayer and had a monster keg of coffee and cups for some post workout coffeeteria and attract some attention from the baseball folks trickling in.

  • A Clydesdale and Sugar Ray show up for a ruck.

  • For Rucks Sake!

    This Beaver is ready for warmer weather.

    2 Sugar Rays met up early this gloomy morning for a 3-miler around the Lumberyard grounds. Choo Choo talking about Florida had me daydreaming about warmer climates, sunshine and all that other good stuff.

    Fastest mile was 16:23 pace.

  • Yukon With His Boots On!

    It’s our opening day of AO Loco Motion but It was a “bag skate” kind of morning for YHC after seeing USA fold in OT last night to Canada in the 4 Nations Championship. Poor Yukon showed up in his snow plowing boots expecting a snow filled workout. I’m rather impressed by how well he did during the workout in those boots! Way to go Yukon and also congrats on 40 Posts!

    Warmarama

    • Mosey .75 miles to the neighborhood cul-de-sac for the whisper Warmarama.
    • Deadman Hang
    • DQ’s
    • Arm Circle
    • APD’s
    • Roscoe’s Wife
    • American Hammers

    Mailboxes – run back through the neighborhood to the park. At every mailbox on the right perform 3 heals to heaven + 3 WWII’s

    Stop at the stranger lot for 4 Corners

    • 10 CDD’s
    • 20 Jump Squats
    • 30 Merkins
    • 40 2 ct American Hammers

    Pickleball Thunder Dome!

    Indigenous style around the court partition-

    • Wall sits
    • Crabby Patties
    • Merkins
    • LBC’s

    Numberama, Namarama, Announcements & Prayer Reqs. Beaver took us out in a little prayer.

    Choo Choo and Beaver got a little coffeteria afterward. Yukon I hope you’re feeling better than you did this morning!

  • 4 Days on the Map!

    the Usual Suspects came out for the new AO Iron Haul Ruck, some carrying kettlebells as well to make it slightly more uncomfortable. I learned some sad clowns can be other men’s “dick boy”? Still don’t know what it means, just know it exists. That’s about all YHC recalls at the moment.

  • Walk In The Park AO

    6 men emerged from the darkness for a Wednesday night 1 hr AO in the small town of Waynesville NC. Triple Respect to Holahan’s Q. Once again, when Beaver comes to town, it’s for a coupon workout.

    Warmarama – Cherry Pickers, fast run in place, and some side to side punches.

    The Thang!
    Run a lap gather under the overhang for 3 sets of 5 pull-ups and 30 LBC’s

    Run 1/2 to 3/4 mile to the fire station for some coupons.

    • 20 incline plank jumps over coupon
    • Sumo squat 8 IC
    • lateral lunge 8 IC
    • goblet squats 8 IC
    • incline Alabama prom dates 8 IC
    • run to the street and back. Repeat 2 more rounds

    2nd coupon round

    • curls 8 IC
    • overhead press 8 IC
    • incline coupon merkins 16 oyo
    • Bent over row – coupon each arm 16 oyo
    • coupon dips 16 oyo
    • run to the street and back. Repeat a second time.

    Mosey the trail – stop under an overhang by the baseball field for 50 LBC’s. Every 3rd light post do 3 Bobby Hurleys(squat jumps). Mosey back for CoT.

  • Mammoth OTB

    2 hockey enforces/violent gentlemen emerged from the gloom for more kettlebell action before the snow storm landed.

    Quick Warmarama – Stretches OYO and a brief mosey.

    Catch Me Dora

    • 75 Nolan Ryan Row 2 Ct.
    • 100 Goblet Squat arm extensions
    • 125 Wood Chuckers
    • PAX runs to the stranger lot and back or suitcase carries 30 lb KB to the 2 bush planter and back.

    Tabata

    • Lateral Lunge
    • Alabama Skull Crushers
    • 3 & 3 – Smokers to Heaven/WWII’s
    • Lunge Curls
    • Run to the stranger lot between each exercise.

    CoT

    USA v Canada for the 4 Nations Championship tomorrow night!!!

  • Never Gonna Give You Up

    6 Lover Boys emerged from the gloom leaving their lovely ladies behind to snooze in a fart sack for 2.
    Beaver missed out on yesterday’s AO and had to give a heartfelt beatdown he conjured up in his slumber! Q the love songs playlist!

    Foreplay (Warmarama)

    • Deadman Hang
    • DQ’s
    • Helicopters
    • SSH’s
    • Merkins
    • The Wives
    • Leg Stretches
    • Flutter Kicks

    Just The Tip of The Shovel Flag – Begin the love songs! Follow the Q’pid around the west soccer field mosey style, stop for 20 reps of the following exercises at arbitrary locations: ABD’s, Monkey Humpers, J Lo’s, Pickle Pounders. I believe this equates to 60 reps of every exercise. The attempt was to make a shovel flag with a heart shaped spade(see below).

    For The Love of IPC!

    Beaver Loves IPC’s! Why not share the love by throwing in a reduction of IPC 2024 Week 3?!

    Bear Crawl 30 yrds. Broad Jump back to the goal line, after every 3 broad jumps do 3 burpees.

    3 sets of the following exercises. 1st set 18 reps, 2nd set 12 reps, 3rd set 6 reps

    • Burpee Block Jumps
    • Squat Thrusters
    • Ball Dippers
    • HR Merkins
    • WWII’s
    • Lap around the football field

    Once all 3 sets are complete repeat the 30 yrd bear crawl and broad jump with burpees back.

    EMOM Timer- 20 secs on, 20 seconds off. 2 rounds each exercise – High Knees & Incline Planks. Cover F3 Mission and 5 Core Principles.

    Numberama and Namerama’. announcements and prayer reqs! YHC closed us out in prayer.

    Thanks for joining me in this memorable workout gents!
    Love, Beaver F3ver!

  • Recovery Time

    Three Eastenders gathered for, not a run or a ruck, but a walk . It’s about all that we can currently do. Choo Choo is out with the flu, Yukon has some abdominal pain creeping back, Wildwood and YHC are fighting what they call “runners knee”. We got a slow 3 miles in today, but still great to get together with the guys and mumble chatter.
    Thanks for joining men!