Tag: The Lumberyard

8 High Impact Men emerged from the dusk onto the Pine Fork Park football field for the 2025 Iron Pax Challenge Week 0! YHC was so excited he woke up numerous times hoping it was time to get after it! There was some dispute of the spread of tunes in which no one approved of, but we didn’t let that slow us down!

Choo Choo led us in Warmarama at centerfield! We then meandered over to the whiteboard to do a final overview of the Week 0 workout.

The workout took much longer than I think any of us anticipated. No halfass reps here!

Choo Choo and Commando were sidelined being on IR but they remained mobile as ChooChoo ran and Commando rucked! Way to keep moving men!

Numbers (8) & Namarama! Announcement & Prayer Requests- IPC Week 1 coming soon, we’ll keep you updated on the NewKent channel. Continue to keep Yoda in your prayers. Way to perform men! YHC can’t wait for the next one!

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 HIM’s representing the lumberyard – we stretched and we ran miles. Great run fellas way to push through! We talked about 2006 movie Apocalypto – if you haven’t seen it, it’s a great film and it involves running….for your life.

We all supported each other through the run and ended on a high note – the tone was set for the day!

Some runs are good, some are a struggle. This one was good.

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.

Five HIMs came together this morning to do some soul searching and to figure out why we were out here sweating like crazy in what felt like 100 degrees, with grass clippings ending up in places they definitely shouldn’t be. But not a single complaint was heard, and we crushed it. Here’s how it all went down…

Warmarama

• Mosey to back of the park
• Arm circles
• Chinooks
• All the wives and moms
• SSH
• Copperhead Squats
• Grab a Cindy and head to that Bermuda

Thang!
We tackled a workout inspired by Poolboy’s 100th post. The YHC made a few slight tweaks to the routines but the structure that he came up with remained the same. This one was a personal test for each HIM. Much of the workout was done solo, pushing ourselves, measuring where we are. Next time, we’ll start a bit earlier, minimize the distractions, and dial it all in. We’re almost there!

We had an FNG join us today he goes by Paul, but after today, he’s officially known as 5 Star. He attends the YHC, Beaver and Yukon Cornelius aschurch, sells insurance, has a couple of kids but most importantly rocks the best looking mustache this side of Richmond. As for the name? Let’s just say he’s a solid 5 out of 10-star athlete… and proud of it.

Announcements see slack
Numbers, Names and Prayer Request YHC took us out!

Don’t Waste The Day!

3 HIM’s emerged to the Lumberyard for some heavy rucking and running!

Wonka and Beaver carried a lot of weight – I decided to venture off for a run and we met back at the starting point for names and numbers.