Tag: The Lumberyard

  • Just the two of us!

    Just the two of us, we can make it if we try! That’s what the YHC kept singing all morning. Did you know that Will Smith made that album without saying one cuss word on the whole album? Anyway we had 2 veterans of New Kent out this morning playing around on that Bermuda grass. This is how it went down……

    Warmarama

    • Toe touch’s
    • Some lower back twist
    • Thread the needle
    • Throwing a hotdog down a hallway
    • Roscoe, Fudd and someone else’s wife
    • Runners stretch
    • Freddy mercury
    • Copperhead squat

    COP 1 Mosey to the football fields!

    The Cooper

    • 10 burpees
    • 10 squats
    • 10 knee tucks
    • 10 merkins
    • 1/4 mile run
    • 10 rounds decrease by one each round

    Got over 2 miles in with this one!

    COP 2 Mosey to the field goal!

    Railroad Tracks

    • Partner up
    • One guy low planks while other broad jumps over and so on until you reach the destination.
    • 50 yards

    COP3

    Lieutenant dangers

    • lunge, lunge, squat and Merkin until you reach destination.
    • 50 yards

    Ended with Mary!!!

    • Flutters for 1 min
    • Hoedowns
    • Knee touches
    • Knee tucks
    • Planks
    • Goal post sits
    • Crunchy frogs
    • Forgot a few

    Sprint back to flag!

    Don’t remember what happened after that really. But what a beat down! Very grateful for F3.

    Don’t waste the day!

  • Never Gonna Give You Up

    6 Lover Boys emerged from the gloom leaving their lovely ladies behind to snooze in a fart sack for 2.
    Beaver missed out on yesterday’s AO and had to give a heartfelt beatdown he conjured up in his slumber! Q the love songs playlist!

    Foreplay (Warmarama)

    • Deadman Hang
    • DQ’s
    • Helicopters
    • SSH’s
    • Merkins
    • The Wives
    • Leg Stretches
    • Flutter Kicks

    Just The Tip of The Shovel Flag – Begin the love songs! Follow the Q’pid around the west soccer field mosey style, stop for 20 reps of the following exercises at arbitrary locations: ABD’s, Monkey Humpers, J Lo’s, Pickle Pounders. I believe this equates to 60 reps of every exercise. The attempt was to make a shovel flag with a heart shaped spade(see below).

    For The Love of IPC!

    Beaver Loves IPC’s! Why not share the love by throwing in a reduction of IPC 2024 Week 3?!

    Bear Crawl 30 yrds. Broad Jump back to the goal line, after every 3 broad jumps do 3 burpees.

    3 sets of the following exercises. 1st set 18 reps, 2nd set 12 reps, 3rd set 6 reps

    • Burpee Block Jumps
    • Squat Thrusters
    • Ball Dippers
    • HR Merkins
    • WWII’s
    • Lap around the football field

    Once all 3 sets are complete repeat the 30 yrd bear crawl and broad jump with burpees back.

    EMOM Timer- 20 secs on, 20 seconds off. 2 rounds each exercise – High Knees & Incline Planks. Cover F3 Mission and 5 Core Principles.

    Numberama and Namerama’. announcements and prayer reqs! YHC closed us out in prayer.

    Thanks for joining me in this memorable workout gents!
    Love, Beaver F3ver!

  • We got a Chocolatier on our hands!!!

    7 Hims gathered this morning on the asphalt of the Lumberyard this morning because that sweet Bermuda was turned into a swamp over night. This is how it went down……

    Warmarama

    • Roscoe’s/Beavers wife
    • Fudd and Wilson’s wife
    • Knee knockers
    • Arm circles in all directions
    • Chinooks
    • Copperhead Squats
    • SSH
    • Mississippi reach backs
    • Merkins

    Thang

    Mosey to play ground and partner up!

    • Partner does 10 Mike Tyson Merkins with the swings
    • Other partner does Lt Dans
    • 5 Rounds

    Mosey to parking lot!

    Took this next one from DTH! Just added a little something in.

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

    • 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 Monkey Humpers, Bernie
    • 60yd, x60 Dry Docks, Bernie
    • 50yd, x50 Flutters (1-ct), Bernie
    • 40yd, x40 Lunges (1-ct), Bernie
    • 30yd, x30 Merkins, Bernie
    • 20yd, x20 WWII, Bernie
    • 10yd, x10 Burpies, Bernie

    Finished up with some Mary and stretching!

    • Crunchy Frogs
    • Penguins
    • Bicycles
    • 1 Min Plank
    • Mississippi Flutters
    • American Hammers for the whole neighborhood to hear!

    Numbers, Names and Prayer Request for Swisher Sweets parents and Yukon Cornelius friend that has a cancer diagnosis.

    What a beautiful morning! We had an FNG show up this morning that goes by Mike. He’s prior military from Williamsburg. He does IT work for the government now. He enjoys the outdoors and his 4 kids. Now he goes by Wonka! He likes to make his own sugar free chocolates. Feeling very grateful this morning for this F3 thing. It’s awesome looking around and watching the progress over time with this pax! Everyone had a good laugh this morning and had an even better work out. We have 4 guys including my self doing the Frozen Triangle next week so let’s get it!!!

    When life gives you lemons, lean back and squeeze that shit into your eyeballs. Then glare back at life and say, “that all you got, motherf*cker?—Mark Manson

    YHC took us out! Don’t waste the day!

  • First VQ! Gorilla Complex! The rest is history!

    4 hims made their way to the Lumberyard on a beautiful Saturday morning to support me in my first VQ. What an honor to lead these men! Beaver had already run a 10k as a warm up and around 17,000 steps logged before 8am. I wanted this to be a special VQ and to show my respect to Choo Choo who led my first ever F3 workout on November 30th, 2024 I wanted to recreate that day which got me hooked! Here’s how it went down:

    Warmarama – 7:00am

    • mosey to circle for stretching
    • Cherry pickers 
    • Standing quad stretches
    • Arm circles both ways
    • Reverse scorpion
    • Wilsons wife 
    • Fudds wife 

    COP 1 – 7:10am

    • wall sits – 1 min x 3
    • Wall sit toe touches x 3 total 30 / 15 each toe
    • Balls to wall – each PAX member counts to 10 however they want. Everyone holds the position until each Pax member completes a 10 count.

    COP 2 – 7:20am

    • mosey to play ground
    • Curb crawl with the PAX while 1 member does 5 pull ups and 5 ab stretches on the swings – gets back in line and another member goes. X 3
    • Lt. Dans while each PAX member does 5 pull ups and 5 ab stretches

    COP – 7:35am 

    • mosey to the field
    • gorilla complex
    • 8 curls, 8 thrusters, 8 WW3’s with a cindy, 8 – 2 count battle fire hose
    • Sprint to mid field and back
    • 8 rounds

    Finish – Bear crawl to mid field and bear crawl back!

    With the legs and shoulders burning the PAX motivated each other through the entire Gorilla Complex! For Motivation and Mental strength we use Choo Choo’s quote “ Grateful to Feel this Pain” and it’s the truth! The PAX pushed each other and our party came to an end at 8am on the dot after the finishing bear crawls.

    Shoutout to Yukon who is absolutely killing these workouts with an abdominal strain and it motivates the PAX! No complaints, embraces the pain and it’s an honor to put in work right beside him!

    names, numbers announcements

    Will start reading more and sharing with the PAX on Fridays over coffee!

    Yukon took us out with a nice prayer.

    February 8th is approaching the PAX will be prepared.

    Time to recover have a nice weekend!

  • Snow Ruck on a rest day!

    1 HIM made his way to The LumberYard for a nice 2 mile snow ruck! Paid the late fee of 10 burpees it’s worth it to get warm immediately!

    Snow covered trail made it a smooth 2 mile ruck around the lumberyard – peaceful ruck to scope the land as I prepare for my first Q this Saturday!

    Looking forward to the seeing the PAX this week!

  • Goin’ Hard at The Lumberyard!

    5 Quadzillas emerged on the gloom ready for a Beaver F3ver style beatdown and by God, it could’ve been a whole lot worse, but after 40 minutes we lightened it up with some CSAUP games. You’re welcome guys.

    Warmarama!
    Mosey around the football field and circle up at the Shovel Flag’s for disclaimer and some wamrarama, 10 SSH’s IC, 10 DQ’s IC, Dead Man Hangs OYO, Wilson’s Wife, Fudd’s Wife, Roscoe’s Wife. 10 Crunchy Frog’s IC.

    COP 1 – 4 Corners (Lady of the Night fashion)

    • 1st corner – 10 Tennis Ball Crunchers
    • 2nd corner – 20 Merkins
    • 3rd corner – 30 Squats
    • 4th corner – 40 SSH’s

    COP 2 – Triple Nickle – a little nod to the 2024 IPC Week 0

    • 5 Squat Thrusters at the top of the hill
    • Travel down the hill
    • 5 Burpees
    • Bernie back up the hill
    • 5 Rounds

    COP 3 – Burpee Disc Golf

    The jokes on us, we can’t land a disc on the concrete octagon! 5 burpee penalty every time you miss landing a disc on the concrete. After the penalty is served, draw a card from the F3 workout deck and do 20 reps. MOT’s are to the 50 yrd line and back, Jokers are 10 burpees.

    COT – Announcements: Frozen Triangle Feb 8. Indian Fields Capital Trail 5k, 10k, Half Marathon Feb 16th.

    Prayer Requests – Choo Choo’s friend Mike legs are mangled!!! If we ever get him to come to F3 he’ll be the Lt Dan, if there’s not one in this area already. Prayers a healthy baby boy for Chowders friend who is expecting soon.

    Beaver closed us out in prayer.

    We got an FNG that showed up for a pre workout run/ruck and the main event! What a stud!! Welcome Twirly Bird!!!

    Thanks for coming out this morning guys! The fitness and fellowship is always a pleasure.

    Love, Beaver F3ver

  • Ruck and a Haircut!

    2 HIM’s met this morning at The Lumberyard for a nice morning 3 mile ruck to get the day started. Conversations about work, life, family is always a delight but I am very glad I spoke up about needing a haircut! And I was not so surprised when Yukon Cornelius stated another one of his talents as he is a barber! Excited to get cleaned up later today but the man himself! Having thrown around coupons and doing all the various workouts we do with our hands, can’t wait to see what he can do with clippers and trimmers! Excited for this week ahead as I may be Q’ing my first workout this Saturday proposed by Beaver and Choo Choo – which is an honor to lead these men! More to come!

  • Check them estrogen level levels!!

    The texts started going out this morning to make sure it wasn’t gonna be a solo show. To my surprise Pool Boy was already cutting donuts and doing some trail riding to warm up. After kidnapping Yukon from his house this is what went down…..

    Warmarama

    • Arm circles
    • Chinnook
    • Little Birdies
    • Imperial walkers
    • Copperhead squats
    • Wilson and Roscoe’s wife
    • SSH
    • A few more leg things

    Mosey to football field to knock out 100 yard Mario’s, Karaoke and Lieutenant Dans

    MOSEY to start on them abs!
    50 of each with a 200 yard run between

    • Outlaws
    • LBC
    • Flutters
    • American Hammers
    • Plank Dips
    • Penguin
    • LBO
    • Elliptical
    • Dollys
    • Foxholes

    Finished up with 50 snow angles and some Bear Crawls!!!

    Numbers, Names and Prayer Request
    Great chatter this morning about getting testosterone and estrogen checked. Some of us have speculations on someone from New Kent on performance enhancing drugs. Even Beavers snow angles were as perfect as his forms also!

    OUT!

  • Chowder, Thin Crust & Olaf. Sounds like a movie night

    4 F3 regulars and 3 FNG’s walk into a…park? Ready to take on the frosty gloom beatdown at the 1st Lumberyard AO of 2025 Q’d by YHC Beaver F3ver and Choo Choo got his torso back!

    Mosey to the east octagon for disclaimer and Warmarama – Ukrainian Soldiers 25 IC, Merkins 10 IC, Wilson/Fudd/Roscoes Wife, Knee Knockers, Imperial Walkers 25 IC.

    The Thang!

    COP 1

    Mosey to center of the football field for for Sally. Nancy Kerrigan to “War” by Edwin Starr. Burpee for every “War”. 22 Burpees total?

    COP 2

    Catch Me Dora’s

    -100 Bulgarian Split Squats, 200 Merkins, 300 LBC’s. Fellow PAX farmer carries coupons to opposite side of the field and runs back.

    COP 3

    Dirty McDeuce

    -Start at goal line with 5 Burpees, 12 WW2’s, 12 CDD’s, 12 Copperhead Squats. Bear Crawl to 25 yd maker and repeat. Mosey to 50 yd marker, repeat. Lunge to the 75 yd marker, repeat. Mosey to 100 yd marker, repeat. Alabama Prom Dates/Plank for the Six.

    Mosey to the batting cage for 25 Pole Smokers per Pool Boy’s request.

    Mosey back to the football field for 25 reps of Mary. Heels to Heaven IC, Crunchy Frogs, Plank, Penguins OYO.

    Numbers and Namarama. Pool Boy takes the win for creativity this morning as he came up with all 3 nicknames for the FNG’s. Welcome Chowder, Olaf, and Thin Crust!

    Announcements and Prayer Requests. YHC closed us out in prayer.
    Have a great weekend fellas!

  • Running under the stars

    Mumble chatter of previous rucks we’ve talked about trying to get more distance in. We started out rucking into the neighborhood under a shooting star. After a quick loop I let the guys know we’re going the distance. We started to mosey, I called out to the group to pick a house and that’s where we would slow to our usual pace. This is how we continued throughout the ruck to get us past the 5K mark. Intermittently finding markers to run to. This was definitely a calf burner on the hills but a great warmup for the Beaver Q. Choo Choo probably thought they’re was an emergency as we ran to meet up with him to interrupt his parking lot broga/ run session. We did finish up a few minutes early to meet the new FNG’s. Numbers are growing in the lumberyard with a promising 2025. Great work fellas.