Author: Beaver

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!

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.

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.  

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

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.

 

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.