Author: Beaver

  • First On Site – Yukon!

    2 Ice Vikings embarked on a voyage of the unknown, fear and doubts cast aside, and into what is commonly known among their nation as “The Gloom” they set sail together for new discovery!

    Warmarama – preparing the ship

    • 10 SSH’s IC
    • 10 DQ’s IC
    • Deadman Hang
    • 6 Big Arm Circles IC
    • 6 Big Reverse Arm Circles IC
    • 10 Merkins IC
    • 10 Freddie Mercury IC
    • Mosey to the frost hardened bermuda.

    The Thang! The Voyage!

    • SHH’s (side hurdle hops?)- 100 yrds
    • Run 100 yrds
    • Bear Crawl 50 yrds
    • Karaoke 100 yrds
    • Lunge walk 50 yrds

    The Resistance – 2 steps forward, 1 Step back – a COP that tests brain and braun!

    • Begin at first light post – 5 Jumps Squats
    • Run to next light post – 5 Merkins – Run back to previous light post for 5 jump squats.
    • Run to third light post – 5 crunchy frogs – run back to 2nd light post – 5 Merkins.
    • Run to fourth light post – 5 2ct SSH’s – run back to third light post for 5 crunchy frogs. This continues on for about a dozen light posts. Once we’ve reached the final light post mosey back stopping at every light post to test your memory by doing 5 more reps of the workout that was done at that light post.

    Numberama, Namarama! Announcements and Prayer Req’s – Yukons friends father is 50 and was diagnosed with cancer and has been told he has about a year remaining.

    Don’t take these mornings and days for granted guys! You never know when your time is up.

  • NewKent Training for The FT

    2 Frozen Triangle novices continue preparation with a 5k run rather than the usual Tuesday gloom ruck. We shaved some time off our average pace and got tons of mumble chatter in. Heck of a run Wildwood! Glad to see we’re making progress. YHC has never traveled a 9 mile distance, certainly some uncharted waters in getting into, but we’re up for the challenge!

    “Luck is where preparation meets opportunity”. – Michael Jackson?

  • Kettlebell Frost

    2 knuckle puck nerds could practically ice skate into the kettlebell beatdown this morning it was so cold. Every time YHC moseyed the sweat on my beard would freeze over! Wildwood pulls in late to intentionally force a 10 burpee late fee, smooth move my friend!

    Warmarama – 10 Burpees, Mosey to the west parking lot and back to the SF. 10 Big arm circles IC, 10 big reverse arm circles IC, 10 DQ’s IC, 10 Ukrainian Soldiers IC, Deadman Hang, Fudd’s Wife, Wilson’s Wife.

    The Thang!

    11’s – KB Deadlift – Single arm overhead travel – Merkin Shuffle 2 ct (brutal!!!)

    KB Swings – Three – 1 minute rounds.

    Catch Me Dora

    100 – Halos, 200 – Chest Press, 300 – Tea Pots. PAX timer runs to 30-35 yrds out to designated tree and back.

    COT

    Numberama and Namerama!

    Announcements –

    1. Wildwood will be VQ’ing this Saturday morning at The Lumberyard! Come out and show some support for your HIM Wildwood 1/25/25.
    2. Frozen Triangle Saturday Feb 8th 6-9 AM in Richmond, meeting at Dogwood Dell Amphitheater. Let myself or Choo Choo know if you’d like more info on that. You can Run, Bike, or Ruck. Beaver will be Q’ing the 3rd and final AO workout of the morning, if you’re a runner or a biker. Ruckers will not make it to the AO’s.
    3. Wildwood and Beaver will be running during our New Kent rucks on Tuesdays and the Saturday pre AO’s in preparation for the Frozen Triangle.

    Have a great week everyone!

  • [NewKent]Rucking Late!

    YHC ran a couple minutes late this morning, I blamed it on loading “Yukons Cuddle Buddies” but it’s on me for hitting that snoozer. But to my surprise I showed up to find a couple of early birds – an FNG who we’ve knighted Twirly Bird (who ran solo, sorry we didn’t have anybody to join up with you) and our good buddy Chowder (we ended up rucking and chattering it up about some good subjects on bourbons/whiskeys, hunting and the like).

    Way to go guys! Getting in 2 workout posts on a Saturday morning! Thanks for coming out!

    YHC is going to switch to running the following Saturday mornings to prep for the Frozen Triangle on Feb 8.

  • Goin’ Hard at The Lumberyard!

    5 Quadzillas emerged on the gloom ready for a Beaver F3ver style beatdown and by God, it could’ve been a whole lot worse, but after 40 minutes we lightened it up with some CSAUP games. You’re welcome guys.

    Warmarama!
    Mosey around the football field and circle up at the Shovel Flag’s for disclaimer and some wamrarama, 10 SSH’s IC, 10 DQ’s IC, Dead Man Hangs OYO, Wilson’s Wife, Fudd’s Wife, Roscoe’s Wife. 10 Crunchy Frog’s IC.

    COP 1 – 4 Corners (Lady of the Night fashion)

    • 1st corner – 10 Tennis Ball Crunchers
    • 2nd corner – 20 Merkins
    • 3rd corner – 30 Squats
    • 4th corner – 40 SSH’s

    COP 2 – Triple Nickle – a little nod to the 2024 IPC Week 0

    • 5 Squat Thrusters at the top of the hill
    • Travel down the hill
    • 5 Burpees
    • Bernie back up the hill
    • 5 Rounds

    COP 3 – Burpee Disc Golf

    The jokes on us, we can’t land a disc on the concrete octagon! 5 burpee penalty every time you miss landing a disc on the concrete. After the penalty is served, draw a card from the F3 workout deck and do 20 reps. MOT’s are to the 50 yrd line and back, Jokers are 10 burpees.

    COT – Announcements: Frozen Triangle Feb 8. Indian Fields Capital Trail 5k, 10k, Half Marathon Feb 16th.

    Prayer Requests – Choo Choo’s friend Mike legs are mangled!!! If we ever get him to come to F3 he’ll be the Lt Dan, if there’s not one in this area already. Prayers a healthy baby boy for Chowders friend who is expecting soon.

    Beaver closed us out in prayer.

    We got an FNG that showed up for a pre workout run/ruck and the main event! What a stud!! Welcome Twirly Bird!!!

    Thanks for coming out this morning guys! The fitness and fellowship is always a pleasure.

    Love, Beaver F3ver

  • [NewKent]Premature Burpees

    A lot of mumble chatter this morning as 4 HIMs get back together in the gloom after what seemed for YHC to be a long week downrange away from the “LYard”. It’s good to be back with the fellas!

    Warmarama

    10 Burpee Late Penalty for kickoff. Mosey to snack shack and hit the deck for another 10 burpee late penalty.
    DM Hang and some leg stretches, Wilson’s Wife OYO. 10 Mountain Climbers IC, 10 SSH IC, 10 DQ’s IC, 10 Imperial Walkers IC. Mosey to the outdoor gymnasium.

    10 Rounds of 369’s, run to 2nd parking light and back after 5 rounds.

    Mosey to the big shot diamond, high knees through the snow.

    As the next song started up YHC had a flashback of DTH’s Rocking Around the Sweatfest Tree beatdown so we did Monkey Humpers throughout the song and Monkey rollovers during the chorus. The next song came in so we changed it up to Superman’s through the song and V Ups during the chorus.

    Partner Up for indigenous tag. One PAX runs as partnering PAX begins with 5 Merkins. Catch up to PAX and they do 5 Merkins.

    Circle up for a round of Mary, Freddie’s IC, Ellipticals IC, Penguins, Single Toe Touch Big Boys.

    Start with 1 Meklin, 4 Shoulder presses. 2 Merkins, 8 SP’s continue pattern for 7 sets.

    Numberama and Namerama! Announcements and prayer requests. I don’t think I got a chance to close us out, due to a lot of MC!

    Be good fellas, See you in the gloom!

  • Catch the White Whale for VO2 Increase

    White Whale led a hell of a beatdown this gloom down in Midtown Raleigh at the Lourdes of Discipline AO. It was pretty quiet, didn’t get a chance to chatter much. When we weren’t doing burpees, squats or merkins, we were racing to the next point for more reps or running an indeginous form. 3.39 miles of running.

    White Whale ended with this quote,
    “The opposite of faith is certainty. Where there is certainty, there is no room for faith”.

  • [NewKent]Heat Wave!

    it was 70 and sunny this gloom as 2 eastenders got started about 2 minutes late, but that’s alright, we paid the troll toll(bonus points if you can name that show) with 10 Burpees and kept the heart rates and sweats up until the clock ran out!

    Set the EMOM timer to go off every 2 minutes of the entire 45 minutes to stop, drop and do 5 burpees.

    Warmarama-Mosey to the east octagon. 20 arm circles IC, keep arms raised, 20 reverse arm circles IC, keep arms up, 20 seal claps IC, keep arms raised, 20 Overhead Claps IC for the SkyQ, keep arms raised and squat into Al Gore. Dead man hang, to the left and right, rock the baby, Wilson’s wife, Fudd’s Wife, 10 Merkins IC, Roscoe’s Wife, 10 American Hammers IC, 25 SSH’s IC.

    Mosey to the snack shack and bring the picnic tables together like butt cheeks, or close enough to stand between them. 11’s – hanging picnic table dips, lap around the snack shack, Wet Toilet Seats. Don’t forget to put the picnic tables back where you found them!

    Mosey to the monkey bars for 20 hanging leg raises. 20 more hanging leg raises. 10 more hanging leg raises.

    Mosey back to the parking lot for a brief COT leg stretch, Numberama and Namerama. Announcerama – Beaver will be Q’ing the 3rd stop AO at 45MOM for the Frozen Triangle on Feb 8 in Richmond.

    ”And the peace of God, which surpasses all understanding, will guard your hearts and your thoughts” – Philippians 4:7

  • You Can Dress Too Warm For This Weather

    3 noble nomads embarked on a frozen ruck to ensure the hiking trail at the Lumberyard was blazed for the late morning risers.
    Wildwood could nearly ice skate the trail in his sneakers. Choo Choo forgets his watch(terrible feeling if you like tracking your workouts). YHC dresses way too warm and discreetly pulls the tarp to cool down the nips!

    Great ruck gentlemen, we trailblazed at least a minuscule section to make it back to the chariots on time.

    Beaver F3ver and the Lumberjacks out!

  • 25 for 25

    One warrior rose early from the fart sack to ensure his chariot and steed were ready, warm, and free of snow for the icy tundra that stood between he and an OTB iron chucking at Thee Ol’ Lumberyard!

    Warmarama – 100 single count SSH’s, 30 Imperial Walkers, 25 WW2’s. Each separated by some form of stretching.

    The Thang!

    25 lb iron/3 sets of 25 Reps. Majority of sets split by 10 Burpees. Tallied 120 Burpees.

    • KB Swings
    • Squats
    • Curls
    • Skull Crushers
    • Clean & Press

    Mary – 25 Reps

    • Roll Overs
    • Right LBO’s
    • Left LBO’s