Tag: The Lumberyard

  • YHC Makes The List!

    6 HIMs(including an FNG) emerged from the overcast gloom for a coupon beatdown YHC has longed for quite some time.

    Warmarama!

    • Mosey to E Octagon
    • 10 DQ’s IC
    • 10 Imperial Walkers IC
    • 10 Tie Fighters IC
    • 10 Reverse Toe Fighters IC
    • 10 Merkins IC
    • Bird dogs OYO
    • Wilson Wife
    • Fudds Wife
    • Quad Stretch OYO
    • Roscoe’s Wife
    • 13 WWII’s IC

    Mosey to the Coupon pile and pick your favorite wet one, single file walk back to the football field, PAX in the back runs to the front of the line.

    Triangle of Pain! Focus on form and TUT – Bro code

    • 13 Incline coupon Merkins
    • Rifle carry coupon 50 yards
    • 13 2 ct Tennis Crunch
    • Bear Crawl Pull-through 53 yards
    • 13 Fire Crackers
    • Rifle Carry 53 yards
    • 13 2 ct. Tennis Crunch
    • Murder Bunny 50 yards
    • Repeat 3x’s with slight mods

    Return Coupons in same fashion as earlier – stop at snack shack for 13 Hoedowns IC and 13 Donkey Kicks OYO – continue coupon return and Mosey BTTF.

    CoT – Numbers (6) & Namerama!

    Welcome to our new FNG Weird Science! We hope to get to know you more brother.

    Announcements- Fathers Day workout and fun with the 2.0’s tomorrow at 7 AM The Forge AO location at 19 S. Coleman Rd Richmond VA.

    Prayer Req’s – Yukons friend who recently lost his dad is now struggling with divorce.
    Prayers for Chowder and his wife for strength. We hope to see you out her again soon brother!

    This mornings workout was really fun and I was more than pleased to lead you men! Much thanks for coming out gentlemen!

  • This Air is Thick!!

    Five New Kent gents and three 2.0s came out this morning to push the limits and get a taste of that sweet Bermuda grass. We came we conquered and we got messy. This is how it went down…..

    Warmarama

    • Roscoe’s wife/mom
    • A bunch of leg stuff
    • Merkins
    • SSH
    • Copperhead squats
    • Helicopters

    COP1

    • The Gretzky!
      2 count Bear Crawl to 9 then knock out 9 Merkins for 100 yards. This was ridiculous way to start a work out.

    COP2

    Dime Pounder! Bro Code Style!

    When finished with your workout Bernie back do flutters until last person finishes up on each exercise.

    • Like a quarter pounder but stops at every 10 yard line, and reversing order to start with the 100 and counting down to 10
    • Run x100 yards, x100 SSH, Bernie back
    • Run x90, x90 Plank Jacks, Bernie
    • 80yd, x80 Oblique LBC’s, Bernie
    • 70yd, x70 Air Squats, Bernie
    • 60yd, x60 Monkey Humpers, Bernie
    • 50yd, x50 Flutters (2-ct), Bernie
    • 40yd, x40 Lunges (2-ct), Bernie
    • 30yd, x30 Merkins, Bernie
    • 20yd, x20 WWII, Bernie
    • 10yd, x10 Burpies, Bernie

    COP3

    Mary!

    • Ellipticals, V-ups, Flutters, WW2, Penguins, Mountain climbers, Dollie’s, Low and high planks, J Lo, Banana

    Numbers, Names and Announcements

    • Field day with DTH at the Forge I believe? On Father’s Day.
    • Keep a eye out on Summer Tour
    • See Slack

    Crushed a great workout this morning!

    YHC has officially joined the “pulled hammy” club. Got the honor of naming our newest FNG Cap Gains and his 2.0, Dragon Trainer. Even had YHC’s own 2.0s in the mix today and got to name his son Speed today! This F3 thing continues to be something truly impactful. Without it, we wouldn’t be crossing paths with so many awesome people in our community. It’s not just the men it’s our 2.0s that are building friendships and learning what it means to have leadership and have goals. It pulls and pushes so much positivity into all corners of our lives. Feeling grateful today for the motivation, for the fellowship, and for this community that keeps showing up. Impressed and inspired

    Sugar rush took us out in prayer

    Don’t Waste The Day!!

  • 5 He Mans emerged from the bright morning gloom for an adventure into the arbitrary unknown!

    Mosey the trail to the snack shack for F3 Mission, Disclaimer and High to Low Plank for the 5 core Principles, make it more difficult by adding in mtn climbers to the high and low plank until all 5 are mentioned by the PAX.

    Warmarama

    • 20 SSH’s IC
    • 10 Helis IC
    • 10 Imperiial Walkers IC
    • 10 Ukrainian Soldiers IC
    • 10 Cherry Picker IC
    • 10 Alabama Prom Dates IC
    • Roscoes Wife
    • Wilson’s Wife
    • Fudds Wife

    Adventure Time!!!

    Run the trail – at every nature post stop for a Pain in The Deck exercise. Legend for cards drawn – All Abs = 50 Reps / Legs = 25 Reps / Arms = 15 Reps unless face cards are drawn for arms do 25 Reps. All 100 ct cards stand as 100 ct. any exercise unilateral is 2 ct. End workout at the pull-up bars and set a single round pull-up goal for yourself.

    Numbers & Namarama!

    Announcements and Prayer Reqs – keep an eye on Slack for Summer Tour Destinations.

    Choo Choo’s 1 year coming up on 6/22!

    We have an FNG brought to us by Friday that we have named Officer Dangle! Welcome OD! It was a pleasure to have you join us this morning! We hope to get to know you some more in coming workouts.

  • Taking Advantage of Our Resources

    2 Lumber Dawgs embarked on a journey of Pine Fork Park to see all it had to offer. With nothing planned but some mosey time, YHC decided to make it a randomizer of exercises within travel time.

    Warmarama – Stretch OYO and chatter it up!

    • Imperial Walkers
    • DQ’s
    • Deadman Hang
    • Ukrainian Soldiers
    • Arm Circles
    • Helicopters
    • Willy Mays Hays

    Endless COP!

    • Mosey the trail to the diamond center. Hit the 4 benches performing 10 Incline Merkins and Dips.
    • Stop at the Snack Shack for a 2 minute wall sit.
    • Mosey on south for 25 taint waves at the batting cage.
    • Mosey south to the trail and head east.
    • Stop at the pull-up bars for as many pull-ups as you can in a single set.
    • Mosey east to find a 2x bench for 20 box jumps or calf raises(bench was a little sketchy)
    • Mosey to the very eastern tip of the trail to find another 2x bench for 12 incline merkins.
    • Mosey west to find a post to do 50 SSH’s,
    • Mosey to the 1 mile post for 50 plank jacks.
    • Mosey to the utility shed to do some gorilla style stuff – 8 Incline Merkins, 8 curls, 8 shoulder press, 8 single arm BO rows(2 sets).
    • Mosey to the Snack Shack for 90 second wall sit.
    • Mosey back to the coupons for 2 more sets of Gorillas.
    • Mosey to the pull-up to hang for as long as you can.
    • Mosey back to the coupons for another 2 rounds of Gorilla.
    • Mosey to the snack shack for 90 second wall sits and talk to the lady cleaning the bathrooms.
    • Mosey back to the parking lot.

    Props to Yukon! I don’t think I had us stop for a break except for the wall sits. Many calories were shed this morning!

    CoT

    Numberama(2) & Namerama!

  • Lumberyard Ultimate Frisbee!

    It was a beautiful Saturday morning at the Lumberyard as 6 HIM’s started the weekend off strong! Choo Choo surprised us with a Q toss up for me and Yukon! This is what went down.

    We mosey over to the octagon for a warm up stretch led by Choo Choo – it was a pleasure to have Rosie come join us today as he was traveling to William and Mary to pick up his son.

    Warm up – side straddle hops, merkins, knee knockers, arm circles, chinooks and some other stuff!

    We made our way over to the secret hiding spot to collect the lumberyard coupons.

    The thang:

    5 rounds and run to the cone and back after each round is completed.

    Thrusters with a coupon 8 reps

    WW3’s with a coupon 8 reps

    Curls with a coupon 8 reps

    Yukon with more beat downs

    10 Stationary Lunges with the coupon then fire arm carry to the cones and back – 5 rounds!

    Our shoulders were on fire – now it’s time for some ultimate frisbee on the field for 30 minutes of pure cardio.

    We had a great game – WildWood, Choo Choo, Wonka vs Rosie, Yukon, Chowder.

    The game was back and forth – lots of running, sprinting and changing directions. Some great plays and some not so great plays but it was a blast! Congrats to Rosie, Yukon and Chowder for their stellar performance and winning the 30 minute game 5-3!

    We finished with an awesome annoucement from Chowder as him and his wife are expecting their first child! Congrats Chowder! The PAX was the first to know about this news, even before their families! Very Special – Yukon took us out with a great prayer.

    It’s a pleasure to put in the hard work besides these men and lift each other up – as Choo Choo says Don’t waste the day! Have a great weekend! We miss Beaver!

    Peace.

  • What a game!

    5 All America Ultimate Frisbee players and 1 2.0 that knows how to run down the clock got together this morning. This is how it went down….

    Warmarama

    • Roscoe’s wife
    • Fudd’s wife
    • Wilson’s wife
    • Knee knockers
    • Helicopters
    • Copperhead squats
    • Merkins
    • LBCs
    • SSH

    Thang!

    COP 1

    Mosey to the football field for 5 lunges and 5 merkins for a 100 yards.

    COP 2

    Karaoke’s, Super Mario’s, Bernie’s for 100 yards

    COP 3

    Train tracks indigenous style!

    Get in line and the first person planks then the next person broad jumps over and goes into a plank and so on down the line for 50 yards!

    Ultimate Frisbee Time!!

    Numbers, Names

    Let’s just say the boys from the Lumberyard came ready for a game of Ultimate Frisbee. Wildwood, Yukon, and Sharktooth took home the gold today. Plenty of laughs were had this morning, with some solid trash talk and even a good beat down in.

    Prayer request for the bridge today.

    Beat it took us out!

  • Making Sure The Men Don’t Get Soft

    It was a calm but breezy morning as 6 beauty’s emerged with the rising sun for a Beaver Milestone/Easter Weekend Beatdown. It really wasn’t as bad as I thought it would be, If the others agree than either were improving or I went too easy on the men.

    Mosey to center field for a gentle Warmarama!

    • Deadman Hang
    • Frog Squat
    • Reach for the Sky!
    • Arm Circles
    • Don Q’s
    • The Wives & Runner Stretches
    • Touch the Toes & Butterfly
    • Mosey BTTFs

    Disclaimer + The Thang!

    100 yards MoT – 25 reps/25 yards. Bro Code, SSH or Plank for the 6. Mosey back 100 yards to start for following round.

    • Burpee Broad Jumps – WWII
    • Mario – Fox Holes
    • Bear Crawl – Freddie’s 2 ct
    • Log Rifle Carry (squat toss)- H2H
    • Lunge – LBC’s
    • Murder Bunnies – Penguins 2 ct- Curl your Coupon back to the starting line.

    Unfortunately, we ran out of time for the remainder of 12 rounds. To Be Continued…. Anybody ever have a Q that runs 2 workouts long?

    In total we got 600 ab reps, 100+ Merkins, 600 yards of MoT, 600 yards of Mosey.

    I hope y’all enjoyed the beatdown as much as I did, I love doing this F3 thang with you men!

    CoT – Numberama: 6 & Namerama! Prayer Reqs and Announcements – Prayers for Wildcat. CSAUP coming up quickly. YHC closed us out in prayer.

    Have a great Easter weekend with your Friends and Family!

  • Tabata Beatdown!

    3 LumberYard HIM’s started the mid week workout with a nice Tabata Beatdown! We mosey over to the LumberYard clubhouse for a full body freestyle stretch to get ready for what was about to go down. We are lucky enough to store coupons onsite in a secret hiding spot (approved by LumberYard management) which is a workout in itself getting them back over to the clubhouse with overhead carry’s traveling a good distance. That’s just how we roll at the LumberYard.

    The Thang: Tabata – with a towel!

    3 Circuits – each repeated twice 4 minutes per circuit 1 minute rounds with 10 second rest after each round and 60 second rest between circuits! Let’s go!

    Circuit 1:

    Cinder block goblet squat : 1 minute

    Body weight reverse lunges: 1 minute

    Cinder block dead lift: 1 minute

    Wall sits : 1 minute

    60 second rest and do it again!!

    Circuit 2:

    Towel bicep curls with the coupon: 1 minute

    Towel high rows with the coupon: 1 minute

    Towel tricep extension overhead with the coupon: 1 minute

    Towel bent over row with coupon: 1 minute

    60 second rest and do it again!!

    Circuit 3:

    Side Lunges body weight: 1 minute

    Sumo Squat with coupon: 1 minute

    Squat knee to elbow: 1 minute

    Frog Jumps: 1 minute

    60 second rest and do it again!!

    Finished up strong – traveled back to the secret hiding spot with our coupons to store them away and then mosey back to the parking lot.

    It was an honor to lead the workout today with support from Beaver and Choo Choo who dominated as usual. It was a great way to start the mid week day in preparations for what is going to be a beast of a workout come Saturday for Beaver’s 100th Q!

    Beaver and Choo Choo shared some nice parenting advice, the PAX was feeling good, Wildwood took us out in prayer, the Forecast looks great for the rest of the week, get outside and get moving! Let’s get it!

  • Wet Peter’s

    5 of the east-ends finest and 2 little savages got together this morning in the true gloom. This is how it all went down……

    Warmarama

    • Arm circles in all directions
    • Chinook’s
    • Michael Phelps
    • Ukrainian soldiers
    • SSH
    • Flutters in all directions

    COP 1

    • Partner up!
    • 10 booya Merkins
    • Rock Paper Scissors and winner runs 50 yards out 2 Burpees and runs back while partner planks
    • 5 rounds

    COP 2

    DIME POUNDER COUNT DOWN: Bro Code Style! When finished with your workout do SSHs until last person finishes up then sprint back together on each work out! 

    • Stops at every 10 yard line, and reversing order to start with the 100 and counting down to 10
    • 100yd, x100 Flutters (2ct)
    • 90yd, x90 SSH
    • 80yd, x80 Copper head squat
    • 70yd, x70 Mountain climber
    • 60yd, x60 Outlaw
    • 50yd, x50 WW2
    • 40yd, x40 Merkin
    • 30yd, x30 High knee
    • 20yd, x20 Burpee
    • 10yd, x10 Dragon walk

    Let’s do some Mary!

    • Flutters
    • Penguins
    • Crunchy frogs
    • Starfish
    • LBCs

    Finished with some Broga!

    Numbers, Names and Prayer Request

    Respect to these men for sticking it out, even through the cold and wet. That kind of shared struggle and encouragement is exactly what builds that strong brotherhood and mindset for growth. Iron sharpens iron! Keep pushing and lifting each other up!

    Yukon Cornelius took us out on a very nicely said prayer!


  • Holy Pollen!


    Kick off the workout strong with LightPosts – 10 Merkins at every post down the parking lot for a total of 110 Merkins.

    Warmarama – SSH’s, DQ’s, Tie Fighters, LBC’s, Butterfly, Roscoe’s Wife, IT & Runner Stretch, Wilson and Fudds Wife.

    COP 1 – Triple Check Coupons

    • Farmer Carry 2 coupons to the south trail
    • Overhead Press
    • Curls

    Mosey to the Football/Soccer Field

    COP 2 – Quarter Pounder – Bernie back to goal line after each exercise

    • 25 yrds – 25 Merkins
    • 50 yrds – 50 squats
    • 75 yrds – 75 American Hammers 2 ct.
    • 100 yrds – 100 calf raises

    COP 3 – Canoe – Indigenous style, start at the goal line entire PAX American Hammers while the back PAX member in the back broad jumps to the front – continue to the 50 yrd line. Once the PAX crosses the 50 flutter kicks and the back PAX member bear crawls to the front for the remaining 50 yards.

    COP 4 – Tag Em!
    4 rounds – P1 donkey kicks at the outhouse – P2 Pole Smokers at scoreboard – P3 runs from DK to PS tagging out that person to take their place keeping it rotational.

    BTTF for Counterama: 4 & Namarama

    Announcements & Prayer Requests – YHC took us out in prayer.

    Excellent job today everyone! You killed it! Have a great weekend!