Author: Beaver

  • Brenton WOD Open Face Sandwich

    No late penalties this gloom! The workout was penalty enough! 4 sick puppies emerged from the weekend gloom for a Beaver Beatdown set to prepare for the upcoming IPC.

    Mosey to the Snack Shack to hit up the restroom! Warmarama!

    • Deadman Hang
    • Phelps
    • Good Mornings
    • Don Quixotes IC
    • Copperhead Squats IC
    • Leg Stretches
    • The Wives

    Mosey to the Coupon pile grab a coupon and walk to the football field to our inevitable punishment.

    IPC 2024 Week 3 – Brenton WOD Sandwich

    Start w/ Brenton WOD – Start at goal line. Bear Crawl 30 yrds / return performing 3 broad jumps followed by 3 burpees for 30 yrds. Complete 3 sets before moving onto the following round.

    3 sets – 21/15/9 reps of 5 exercises followed by a 1/4 country mile mosey around the field after every set – exercises are in the following order:

    • Burpee Block Jumps
    • Thrusters
    • Ball Dippers
    • Merkins
    • WWIIs

    Finish off the workout with the Brenton WOD to complete the Brenton WOD sandwich!

    CoT

    Great job this morning guys! Way to push, this one was not easy.

  • “Hory Sh*t I’m Running Rate for F Free Boys”

    4 gnarly dudes emerged with surf boards waxed and ready to shred some waves this gloom!

    10 Burpees! One bro arrived somewhat late but within the 05:30 minute. Beaver likes to roll on the dot and what better way to get the day started with some burpees?!

    Burnie to the Octagon for Warmarama

    • Deadman Hang
    • Phelps
    • Imperial Walkers IC
    • Ukrainian Soldiers IC
    • Wilson’s Wife
    • Fudds Wife
    • Pigeon Stretch

    COP1 – Surfin USA by The Beach Boys – Start in plank position for the song. Every time you hear USA jump to your feet and into squat position like you’re catching a wave.
    Burney to the snack shack.

    COP2-Dora – P1 Bear Crawls around a quarter of the rock pits. P2 does 50 V Ups / 50 LBO’s / 50 LBO’s

    COP3 – Beast in the Parking Lot

    • Merkins
    • Copperhead Squats
    • Mountain Climbers
    • Ball Dippers
    • Rollovers
    • Burpees

    Mosey back to the cars for CoT

    Thanks for coming out man! Great job this morning!

  • No Ruck at Iron Haul this AM, instead these 3 gloom raiders agreed to lift some iron & sand.

    Stretch OYO

    Mosey to the ODG for 5 sets of 3/6/9’s and mosey back to the W octagon.

    3 Stations set up – 75 lb sandbag = 12 Bent over rows / 53 lb KB = 12 2 Arm Curls / 2 KB’s = 12 Overhead press. 3 sets per station. Rotated to next station after 3 sets.

    Round 2 – 75 lb sandbag = 12 cardio Merkins / 53 lb KB = 12 2 Arm Curl / 40 lb KB = 12 Shoulder to Shoulder. After one set rotate to next station, do this 3 revolutions.

  • [Pickleball EC]“I Don’t Get How People Get Injured Playing This”

    2 Extra Credit Pickle Ballers emerged bright and early (Pre Lumberyard) for a down and dirty PB match! No score was kept but we’re ready to get on that court again!

  • Feeling it!

    2 Hosers whom should’ve fartsacked like the rest of em emerged from the gloom with reluctance to get their old feeling bodies mobile at Mammoth Balls.

    Stretch OYO

    Mosey like old men 1/3 mile around the football field.

    COP1 – EMOM set for 10 minutes. – Every minute do 5 KB Swings into 5 Goblet Squats and 5 Reverse Lunges, hold on to the bell for the full 10 minutes, do not put it down.

    Mosey 1/3 mi.

    COP2 – EMOM Timer set for 10 mins – Every Minute do 5 Pull-through Merkins into 5 APDs and 5 raised KB H2H. Keep KB and legs raised until EMOM timer beeps to begin next set.

    Mosey 1/3 mi.

    CoT

    Seems like we’re all a little banged up out here in NK, I don’t know about Wildwood but I wanted to continue pushing myself even though we we finished, I knew my body was pleading not to. So we packed it in to be back at it tomorrow!

    great seeing you this gloom Wildwood. Good job brother!

  • Chronicles Continued

    The PAX forgets their Beaver!

  • IPC Week 0 Half

    Like children’s hearts yern for the mines, YHCs heart yerns for Iron Pax Challenge! As we’re on the cusp of YHCs 1 year, I couldn’t help but reflect on the single time I almost walked away from it all, and that was 2024 IPC Week 0. So what better way to celebrate a 1 year than the most defining part of my F3 – F1 experience and share it with fellow PAX that have not yet experienced it.

    3 IPChallengers emerged from the gloom for a morning they wouldn’t forget! Here’s what the runner witnessed!

    Mosey 1/3 mi for Warmarama at the E Octagon

    • Imperial Walkers IC
    • Don Quixotes IC
    • Deadman Phelps
    • Helicopters
    • Fudd/Wilsons Wife
    • Mosey to the bank and grab a coupon, walk it back to the E Octagon

    Week 0 Half – EMOM Set

    – 1st round 50 Squat Thrusters – Every minute that EMOM beeps drop and do 5 burpees to buy your way back in to counting those Thrusters.
    -Once completed Run 400 meters

    -2nd Round 50 Burpees – The internal battle makes itself known as doubt creeps in, shut that doubt off and keep pushing. That EMOM timer becomes relentless! You buy your way back in with 5 Thrusters only to come up for air and manage to get a couple of burpees checked off before the EMOM demands you stop again for 5 more Thrusters. You can shut off your mind and all the noise and push your body, but that one noise you can’t avoid is that heartless, abysmal EMOM timer that drags you into the dark and away from your goal.
    We overcame the EMOM, Burpees and Thrusters victoriously and finished with a 1 Mi victory lap before returning the coupons to their rightful place and moseyed back to the cars.

    Thanks for battling this one out with me men!

    CoT – Wildwood is leading his 100 post tomorrow at The Lumberyard! Come join us at 07:00!

  • Pecasaurus Rex!

    It’s weird when other people are at the park before us doing what we presume to be workouts, but then again they were probably wondering why we were there so early as well. Then we get a creepy car driving around the lot very slowly and suspiciously enough for us to grab our KB’s and high tail it out of there since the workout had ended. Weird morning at PFP. Anyway, this is what the strangers witnessed as 2 Rise & Grinders emerged from the gloom for some broga/kbs.

    Mosey around the football field trail.

    A solid 10 mins of Broga stretches at the octagon.

    Grab the KB’s for some upper body strength conditioning. 3 sets of 10-12 of the following. Single and 2 Arm Curls, Single and 2 Arm bent over Rows. 5 sets of 20 real slow Merkins.

    Creepy goth chick cruising around spooked us right out of there! No time for CoT

  • Don’t Hit the Car!

    3 Lumberjacks emerged from the gloom for a good ole fashioned lumberyard beat down! Here’s what all the soccer moms witnessed!

    Warmarama –

    • Helicopters
    • Deadman’s to the left & right
    • Arm circles
    • Susan Summers
    • Fudd, Wilson and Roscoe
    • Scorpions

    COP1 – 11’s – Superman / Pistol Squats(2 ct)

    COP2 – Light Posts – P1 2 coupon farmer carry, P2 does upper body exercise w/brick bag, P3 chucks the medicine ball. Rotate once all 3 have reached the light post.

    COP3 – 5 Sets – 5 pull-ups / 10 Merkins / 15 weighted squats at the ODG.

    COP4 – return coupons to the bank. Native travel – P1 sets the pace by chucking the medicine ball ahead and moves to the back of the line while P2 is doing an upper body exercise with brick bag. Once ball is tossed bag gets passed back to P3. This went on for over a third of a mile.

    COP5 – Victory Lap – Run a solid pace from trail head to Lt Dans trail and sprint it back to the flag on the final quarter.

    Numbers & Names

    Announcements- Homegrown Half coming up on the 16, YHC trying to get all the deets on that.

    Choo Choo took us out.

  • Lumberyard Pre Ruck & Run 3 Miler

    2 handsome devils emerged from the gloom for a 3 mile ruck or run. Choo Choo worked on them running legs and Beaver got some rucking in.