Author: Beaver

  • Hollidaysburg, PA

    YHC made a sneaky visit up north this week for a job an hour away from StateFarms new stomping grounds, “no better time than the present” I always say. Time to hit the open road in the candy van! Or “windowless van” as StateFarm pointed out to the PAX. Here’s what the deranged runners that were already at the track before 5 AM witnessed.

    Warmarama – draw from the F3 deck to decide what exercises

    • Werkins
    • Monkey Humpers – Joker was drawn, and as YHC always does, persuade the PAX to do Burpees, didn’t fly
    • Unknown(don’t recall)

    The Thang!

    Run 2 Laps, Perform 25 LBCs / Bernie 1 Lap Perform 25 LBC’s. Repeat 1 more set.

    CoP2

    Perform a undetermined quantity of reps of the following (see how good this memory is)

    • Coupon on your back Merkins
    • Werkins
    • incline Merkins
    • Decline Merkins
    • Ranger Merkins
    • Low rapid pace merkins
    • Bear Crawl to the 50 yd line

    CoP3

    Same set up as CoP2 but for a leg beater

    • Weighted squats
    • Bonnie Blair’s
    • Monkey Humpers
    • Deadlift
    • Jump Squats
    • Bulgarians
    • Sprint 100 yards and mosey back

    CoP4

    • 10-12 pullups on the bleacher bars
    • Coupon curls
    • Crawl Bear the coupons back to the front door(smelled like the 4th of July out there on the asphalt!)

    CoT!

  • Ball Hockey Part 2

    2 hockey enthusiasts emerged from the gloom to play some rainy ball hockey on the new basketball court in town(pre Claude Lemieux passing).

    Perform an exercise to the reps of a particular hockey players jersey number to buy 3 shots at the garbage lid. Make sure to get wet on the court with some core exercises!

    it was fun to do a recovery type of workout all while passing and shooting some ball pucks with you Wildwood!

  • The Clouds Part For F3

    2 Mammtoh Men emerged from the gloom to find a break in the rain and hit the Pine Fork Trail for a Mammoth March. Here’s what the snails and piggy back frogs witnessed:

    Take up your KB and walk with it any way you choose. Stop at every nature post for a 5 rep exercise and keep on rotation:

    • Single Arm Curls
    • Overhead Press
    • Goblet Squats
    • Kettlebell Swing
    • Deadlift
    • Tricep Extensions

    At the trailhead use the 7 road cones for a couple rounds of exercises:

    • Oblique dips 5 ea. side
    • I Am Not The World (MoT)

    Set 2

    • Odd cones – 10 Balistic Rows
    • Even Cones – 5 Singla Arm Rows
    • MoT – Rifle Carry

    YHC forgot numbers and names

    Prayer Requests-Oogways coworker Jeff, he mistakenly backed over his baby girl with his vehicle and lost her life. Prayers that Jeff can forgive himself and God gives him strength in these trying times.

    Prayers for our church friend Larkin and his family as he is being deployed to war as a pilot. Prayers that God protects him as he serves his country.

    YHC closed us out in prayer.

  • Slippery When Wet

    1 Trojan brought back the cool Chicago weather with him this gloom to downtown New Kent. This workhorse wasn’t feeling all too motivated but got after it anyhow! Saddle up for one hell of a rough run! While the watch stated it as an easy run, YHCs legs were not feeling it was. Log 3.45 miles and set a new 10 minute interval run at 7:47 pace. YHC ended the workout in a small walk, gratitude and prayer to the Sky Q.

    Announcements –

    • Memorial Day Convergence at Dogpile 07:00 (Dogwood Dell Parking lot)
    • Get your ICE (In Case of Emergency) info on Slack as it will soon be removed from the Sheets
    • Sunday afternoon 03:00 June 7 is our New Kent family ruck/hike at Wahrani Trail.

  • The Tar Pit – Chicago!

    One eager Beaver emerged from the gloom for not only the main course of an F3 downranger put on by Panhandle, but also an early 3 mile run!

    F3 Beatdown was as follows on repeat:

    • 5 Thrusters – 1 Suicide
    • 10 Merkins – 2 Suicide
    • 15 Lunges – 3 Suicide
    • 20 BBS’s – 4 Suicide
    • 25 Coupon Curls – 5 Suicides

    Keep on repeat until 6:15

    Great Beatdown Panhandle!

  • Pre Game Warmups

    2 of New Kent’s mightiest HIM’s arrived extra early to take place in some Extra Credit activities! Commando covered just over 3 miles of heavy duty rucking while YHC completed 10k of running, we even finished up with enough time to join up walk and mumble chatter for a good 15 minutes before getting started with some hockey ball exercises down at The Lumberyard!

  • Stanley Cup Playoffs New Kent Series

    2 F3 PAX players emerged from the gloom with their hockey gear and a 50 lb Sandy Cup bag on the new PFP basketball court! YHC didn’t have much planned other than envisioning shooting ringers (balls at the basketball posts) and doing victory laps with the sand bag performing overhead carries as if it were hockeys holy grail.

    Warmarama involved some recovery stretching routines:

    • Deadman Hangs to Michael Phelps
    • Busch Garden Machines
    • Arm Circles
    • Clappers High & Low
    • Alabama Prom Dates
    • Leg Stretch Variety

    The Thang Gets Complicated

    Each PAX takes 3 shots on. The post. We missed em all. PAX 1 puts the sandbag on his shoulders in shame and does a loser lap around the court while P2 performs the most perfect form of merkins. Switch.

    Another round of shots(no goals scored here). Pay the price by honoring the Great Wayne-O by performing 9 ct lunges, then 9 Merkins & 9 LBC’s, continue until 9 sets are completed.

    Shots! But first do an 8 ct buy in of Bobby Orr’s (aka Wojo Squats) This type of pattern continued throughout the remainder of the workout, with buy-in exercises to take 3 shots. By this time we were using a trash can to shoot at(reminds YHC of his childhood, thanks Commando!)

    Perform Warren Foegles (aka Bear crawls) across the court and back.

    Perform 9 Nate Dogs (aka speed skaters)

    Perform 8 Eric Lindros sandbag checks (toss)each

    Perform 33 Patrick Roys (WWIIs)

    Perform Half court Nazem Kadri’s (place stick in front of you, jump squat, hold squat position to reach back placing stick back in front to continue jump overs)

    Perform more Warren Foegles and end it with 9 Tummy Sticks(aka WWII feet to feet passing the sick to one another.

    Excellent workout this morning Commando, I had a blast with this one!

    Announcements-Choo Choo has his 2 year and 300 posts coming up fast, stay alert!

    New Kent family ruck/hike coming June 7 at Cumberland Marsh Trail, more details to come.

  • Early Start, Late Finish

    “It’s a nice gloom for a recovery ruck!” YHC thought as he arrived at 05:10. All this running on top of regular workouts is taking its toll. Sack Up and keep within proximity of the Flags for any arriving PAX. 05:30 presented no additional attendees, so YHC carried on with a bit of adventure. YHC found a really cool outdoor gym in which to do a few ruck sacked pull-ups.but more looking and appreciating took place than pull-ups. Continue on through a trail not yet traveled by the PAX and carry on to finish a solid 4 mile ruck at an overall 16:41 pace.

  • We Got Rucking To Do

    2 men of unusual stature emerged for an OTB ruck with the sunrise. 🌅 It’s always nice to get the week started off right with any sort of exercise! Never Miss A Monday!

  • Running Late To A Ruck

    3 guys emerged bright and early for some EC rucking, however 1 of the 3 showed up late and could not locate the ruckers so he did a nasty run. Nice work men!!