Author: Beaver

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.

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.

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.

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.

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.

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.

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!