Tag: The Lumberyard

YHC rolled into PFP late to find 2 HIMs gearing up for The Lumberyard. Q potato was proposed and so we went! Yukon led the way!

Yukon Q!
Mosey to the east octagon for some stretching of the wives and foul balls!

Mosey to the coupon bank and grab 2 coupons and carry to the football field. For the main event!

11’s – “We Came, We Saw, We Bear Crawled”

Coupon Snatch & Press / MoT – 15 yd Bear Crawl Pull Through / Incline Merkins

Beaver Q!

Triple Check – P1 runs 50 yrds and back / P2 WWIIs / P3 stacked coupon dips.

5 Minutes of Mary

CoT

6 HIMs emerged from the cool gloom for a good ole fashioned Beaver beatdown at The Lunberyard! Tons of cars rolling in this morning and maybe high schoolers running track around the park got to see what these F3 men can do. Here’s what they witnessed:

Warmarama!

• Mosey to the E octagon
• Imperial Walkers IC
• Disclaimer
• SSH IC
• Don Quixote’s IC
• Fudds Wife / Toe Touches IC
• Wilson’s Wife
• Scorpions IC
• Stretch OYO for 60 seconds

Mosey to the Coupon Bank / collect a coupon and walk it back to the E Octagon for Descension Day / Beavers IPC Week 00, yes this will become a thing.

COP1 – this is a workout for time. Do not stop unless you absolutely need to. 4 exercises. Start w/ 10 reps in the first set, 9 in the 2nd set, 8 reps in 3rd set, descending by 1 rep every set until you finish on 1 rep.

• Squat Thrusters
• Coupon Swings
• Ball Dippers/Lunges
• Merkins

Run a 1/3 mi. Once complete.

COP2 – Same Descension format for abs.

• WWII’s
• Rollovers
• Invisible Tennis Balls
• Plank

COP 3 – Punisher! You guessed it! More Descension!

• Navy Seal Merkins / After Set come up for air with a burpee and get back down to the next set.

CoT – numbers/names – we had 2 Respects today! That’s a first for the New Kent PAX! Announcements – IPC coming up in September. Keep Hozier Daddy’s son Yoda in your prayers. We have a new guy, but he’s no stranger to F3, welcome Commando! Great job my friend!
YHC closed us out in prayer.

Great job this morning guys! This was another challenging one.

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.

It was my 100th post so the PAX thought it would be a good idea I take the Q this morning. 5 HIM’s hit the Lumberyard for a Fit Cardio Circuit. Beaver and Choo Choo were already onsite playing pickle ball for a warm up – unfortunate news as Choo Choo has a lower leg injury that he is going to battle through – prayers up for him and hoping for a quick recovery! He still put in miles around the lumberyard while the other 4 PAX took off. 
Here’s how it went down:

Warm up freestyle on your own with some chatter – I put out a warning to the PAX stretch like you’re about to run 1 mile….and that’s how we started. 8:20 mile pace with the adrenaline pumping as we were listing to Rocky sound track. No easy way out, eye of the Tiger , Burning Heart. 

The thang:

Side straddle hops x 30 

Squat x 20

Side Shuffle x 20 

Step Back Lunge x 20

Lunge twist x 20

Toe Tap Skip x 20

A Skip Clap x 20

Push Up X 20

Sit up x 20

Push Up Shoulder Tap x 20

Alternate Leg clap x 20

Knee to Elbow crunch x 20

Push up knee tap x 20

Standing Crunch x 20

Burpee x 10 

Kick out x 20 

Plank toe tap x 15

Plank knee drive x 15

Run 1 more mile! 8:11 pace!

Ring of fire with the PAX – all different workouts and ended with a spring half the football field and lunge back to the middle.

Beautiful weather this morning, great men,

Yukon took us out.

be where your feet are!

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.

3 Amigos saddled up for a rough ride this gloom, sure to make bystanders pause in their tracks and gaze in wonder what in God’s green earth they were witnessing.
Here’s the show!

Warmarama!

Mosey the wide trail down and around the back of the football field, hightail it up the hill and follow the sidewalk to the west octagon. OYO for mumble chatter!

• Helicopters
• Arm Circles
• Don Quixotes
• Willy Mays Hayes
• Wilson, Fudd, Roscoe’s Wife
• Scorpions
• 10 Burpees

Mosey to the parking curbs – Merkin at every curb. MoT – Bear Crawl from one curb to the next in snake like fashion. Once the 6 is in PAX does 10 Burpees.

Small Triple Check –

Timer PAX does 10 slow leg lifts on the monkey bars – P2 – Pull-ups – P3 – Bulgarian split squats on the log.

Hand the Q over to Yukon Cornelius!

Mosey to the coupon stack and grab a coupon per PAX. Make our way over to the hill behind the baseball diamond.

Diamond Cutters! 3 Rounds
10 Coupon Overhead Squats – Lunge up the hill – merkins at the top if you choose – Crawl Bear back down the hill.

Q gets handed over to Wildwood!
Return coupons to the stack and run 1 mile! This has to have been one of the most difficult miles YHC has ever ran for whatever reason! The IT Band on one leg and calf on the other were flaring real good!

The mind is a powerful tool!