Tag: The Lumberyard

2 Tigers emerged from the gloom this Saturday morning at The Lumberyard, Choo Choo pitched the new AO Lumberyard flag that Commando supplied, which looks killer!
Here’s what Taiwan Tammy witnessed!

We each showed up early for some preworkout 🏃

Warmarama Stretch Session – involving about 15 mins of a brief mosey with an emphasis on stretching and little Warmarama.

CoP 1 – 4 Corners Prosty Style to get the heat rate going

• 10 Copperhead Squats
• 20 Mntn Climbers
• 30 SSH’s
• 40 Plank Jacks
• 10 Merkin bonus round

CoP 2 – 11’s

• Mike Tysons
• Chain Smokers

CoP 3 – PAX Drag

• indigenous style Bear crawl pull-through with single coupon down center field (53yards) while partner performs 5 merkins and switch off with partner.
  Repeat

4 soccer enthusiasts emerged from the gloom to find copious amounts of wet Bermuda grass clippings in places they should never ever be. Commando might have us doing another Merkin Challenge mid season here 😉

Mosey to the bball court for Warmarama

• Various leg stretches and wives
• SSH
• Ukrainian Soldiers
• Cherry Pickers

Meander to the soccer field for some fun soccer challenges.

• Partner Up – P1 Runs 100 yards, kicks soccer ball 50 yards to goal and kicks the ball back to center field while P2 performs as many sets of 10 Merkins and 10 Squats.

• Many MoT’s took place involving exercises to follow at each end of the field as we all took turns running something by the PAX.

Fun workout today men! Commando closed us out in prayer.

Five HIMs got together to work on our balling skills and there’s definitely room for improvement. For the first 40 minutes, whoever made the shot got to choose a workout. We kept doing that workout until the next person hit a shot and picked a new one.

Beaver had to head out a little early to take care of the 2.0s, so the rest of us played some 2 on 2 basketball. Swiftie and I took both games I couldn’t leave that out.

Announcements:

Beaver is Q’ing a family ruck on Sunday, leaving from Bottoms Up at around 4

3 of New Kents eldest PAX members emerged from the gloom for a Beaver wood chewing! We took the basketball court on its officially finished F3 maiden voyage! Did we have a tardy newcomer? Nope, just a lady going for a stroll(instant disqualifier!). Here’s what she and the guy chipping golf balls witnessed. ⛳️

Mosey to the fresh 🏀 court for Warmarama!

• Helicopters
• Cherry Pickers
• Imperial Walkers
• SSH’s
• Wilson &Fudds Wife into Runner Stretch
• Various Leg Stretches
• Plank up – preform a 360 plank rotation clockwise then counter clockwise. Repeat but every 2 steps with the hands do a 2 ct. shoulder tap.

Remain on the new court for 11’s

• Mike Tysons
• run the length of the court
• Wojo Squats

Mosey to the pickup truck and pull out a few coupons and march to center ⚽️ / 🏈 field.

6 Pointers – using the coupon, perform 6 each of the following: -decline, standard and incline merkins (talk about a burner!) venture out by running to each corner and center field sidelines to perform 6 ball dippers(hard way)

Perform another set but perform Coupon Curls at center field and variety of core exercises at each 6 points.

Perform a 3rd set with a bit of difference – Perform 7 Coupon Curls + Shoulder Press. Run out to the point and back, perform WWIII’s when returning. Repeat until out of time.

Freddie Burner to the 5 Core Principles and The F3 Mission. The mission had us burning out

CoT – Announcements – Family & Friends Ruck & 🍕 next Sunday at 4 – Bottoms Up Pizza in Richmond.

Prayer Requests –

•Prayers for healing to Commandos friend, 41 years of age has an abscess on his upper leg..

•Prayers for Bam Bam and his wife, we missed you today, we hope you’re doing well brother.

Commando closed us out in prayer.

”He is not here: for he has risen, as he said.” Mt 28:6

6 Nugget Lovers emerged onto The Lumberyard this gloom with warm fart sacks on their mind. Beaver would try to ensure warmth but couldn’t promise it with the gusts of wind Pine Fork Park offers, at these temps, it seems to cut right through!

The Thang! 🥨

Mosey to small parking lot for Roll Call!- PAX performs Commandos as each PAX makes their way up front to perform 4 burpees with a name shout!

Mosey to the E helipad for Warmarama!

• Dq’s
• Cherry Pickers
• Wilson’s Wife
• Runners Stretch
• Fudds Wife
• APDs
• Toe grabs and butterflies

Make our way to the 🏈 field for 25 yard step overs and run 25 yards – 4x’s

Circle up at center field for The No Cheaters 400 Club

• 25 Hand Release Merkins
• 25 Hands on chest WWII’s
• 25 Grass touch at the sides deep Squats
• 25 Penguins (hard way)
• Perform 4 times for 400 Reps of no cheats

Indigenous Bear Crawl to the Snack Shack, back of the PAX performs 4 burpees and runs to the front of the line.

Dora 400 – partner up!

• 75 Beaver Nuggets – Bulgarian Split Squat Jumps (5 ea. leg until partner returns)
• 125 Decline Merkins
• 200 Freddie’s (hard way)

Mosey BTTFs!

Numbers and Names!

Announcements –

• F3 Family ruck/hike tomorrow at 2 PM at the Ruckhenge AO (see sSlacl)
• Chesty Puller 10 &11K in Westpoint on June 20 at 7:30 AM – ask me for sign up details

Prayer Requests –

• Tin Man and his recovery from a heart attack
• Bangkoks uncles health, ended up making a trip to the hospital while at a funeral.
• Bam Bams family – they will be taking a break from trying for baby #2 after some complications.
• Patience with our little ones and others little ones.

Yukon Cornelius took us out with a prayer!🙏

As weather warms up, look for opportunities to share this great brotherhood we call F3 with other men. Give it away!

Great work this morning men!

Two OGs got together to lift some Cindy’s and talk coaching ball. Plenty of chatter this morning and plenty of gains

Knocked out 10 rounds of the Gorilla Complex:

8 battle firehoses

8 curls

8 thrusters

8 WW3s

100-yard run

Got it in this morning

.

5 Eastenders emerged from the gloom for a hot Q potato in this lovely 70 and sunny weather at ye’ ol’ Lumberyard! 1 emerged moments late to find us getting all warmed up in the pickleball courts.

YHC kicked us off with the Warmarama!

• Plank Jacks IC
• Shoulder Taps IC
• Merkins
• Toe Grabs
• Butterfly
• Wilson / Fudds Wives
• Deadman Hang
• SSH IC

Choo Choo Take the Wheel!

Mosey to the playground prison yard for a couple 5 set rounds of 3/6/9’s with a mosey to the sheds after sets 5 and 10.

Wildwood Take us for a Spin!

Wildwood took us on a 1 mile mosey journey at a smooth pace of 9:30!

Choo Choo takes back the Driver Seat!

Wayne Gretz Skies! – do 5 sets of a 9 ct Bear crawl and 9 ct of merkins down the parking lot.

Bam Bam stepping up to the Q Potato Plate!

Bam Bam moseyed us over to the football/soccer field to abuse our legs!

Perform 10 Squats at the goal line. Lunge walk with a twist 50 yards down the field. 10 Squats at the 50 and sprint back to the goal line.

The PAX moseyed back to the Flags for Ring of Fire.

• 10 Irish Hammers IC
• 10 Flutter Kicks IC
• 30 Sec Plank
• 10 Under Knee Clappers IC
• Fox Holes for 2 minutes.

Numbers & Names

Announcements – Family Ruck later this month in Richmond. See Slack for details.

Prayer Reqs – prayers for Bam Bam and his Wife as they try for baby #2.

YHC took us out in prayer

5 HIMs emerged for a Beaver Style Lumberyard beatdown this morning, and they all pushed through it with great vigor! Baseball Season is upon us and so is the Snack Shack! Folks were bringing in what Yukon thought to be goodies as we were running through the rough and demanded hot dogs and skittles in passing that had YHC giggling!

Here’s what they witnessed:

Mosey to the E Helipad for disclaimer, F3 Mission and Warmarama:

• Arm Circles
• Reverse Arm Circles
• Cherry Pickers
• DQ’s
• Ukrainian Soldiers
• Various Leg Stretches
• 49 SSH’s IC

Eye of the Storm. 2 Rounds – 5 Burpees in the Eye between 4 routes of exercise of 12 reps each including:

• Merkins
• Sissy Squats
• LBC’s
• Plank Jacks

Mosey to the Coupon Stack for a round of YHC current favorite, Jack Webbs(thank you Gypsy!).
•Merkins & Coupon presses

Mosey to the W helipad for final COP

Deck of Leadership – F3 Card deck goes in the center of the PAX. 2 PAX draw a card from the deck, highest draw wins the chance to lead the PAX by counting cadence of exercise drawn or sets distance of MoTs.

• 100 Yrd Bear Crawl
• Burpees
• Oblique Crunches
• Heels to Heaven
• Rosilita’s

Numbers & Names

Announcements & Prayer Requests – Big prayers for the leadership of this nation.

Yukon closed us out in prayer.

Way to push yourselves this morning men! Thanks for coming out!

Started with a mosey and warmarama. Continuing with a 1.5 mile run around PFP. After a 20-count, it was time to start a ladder exercise.

The ladder consisted of:

50 Reps of your choice,

100-meter run

40 Reps of your choice,

100-meter run

30 Reps of your choice,

100-meter run

20 Reps of your choice,

100-meter run

10 Reps of your choice,

100-meter run

After the ladder was complete, we still had time to get a Dora in. The Dora consisted of:

300 Side saddle hops

200 WW2’s

100 Merkins – although not sure anyone made it to the merkins

Finished up with a cooldown and COT.

Two HIM’s showed for an unplanned time of solitude while rucking but the cosmos had other plans. Took off for a quick 1.5 mile ruck and may have been some lamenting about the weight of a seemingly unending winter.
Returned to the kettlebell staging area then took a quick mosey down to heli pad for a brief warmarama and mosey back to begin the morning intake of VQ for @commando. Went through a Tabata rotation of five exercises 2X total 10 rounds. Started with shoulders.. kettle bell swings, around the world, shoulder press, cleans and press, halo! Followed by same format and worked abs….American hammers, WW II, side bends, Frankenstein sit up, single leg V-up! Finale consisted of some work on the guns…bent over rows, dbl bicep curl, overhead tricep, single arm curl and skull craters to finish!!Ended with a pledge of allegiance to ‘ole glory, quick closing prayer!! Thanks @beaver for the Q push!!