Tag: The Lumberyard

  • EF Hutton: Bear Crawl Extraordinaire!

    6 Weekend Warriors emerged with the sunrise to get it on with some heavy equipment. It would have been a small crowd if Handshake EF Hutton, and Beat It had not made it out this morning, thanks men!

    Warmarama!

    • SSH’s
    • High pace DQ’s
    • Arm circles
    • Leg Stretch to Butterfly
    • Roscoe’s Wife
    • LBC’s
    • Pencil Roll(for Handshake) into Reverse Scorpion slow pace
    • Merkins
    • Fudd’s Wife to Right Runner Stretch
    • Left Runner Stretch to Wilson’s Wife

    The Thang!

    COP 1 – Dirty, Dirty Mcduece – 4 rounds – 12 Reps Travel width of the football field.

    • Bench Dips
    • Merkins
    • V Ups
    • Squats

    COP 2 – Battle For The Bag – Full 100 yrds – Teams of 3

    Round 1 – MoT – Clean & Throw. Buy in – 5 WWII’s. PAX sideliners perform alternating low to high plank.

    Round 2 – MoT – Bear Crawl PT. Buy in 5 Merkins. PAX Sideliners perform plank. Starters race in bear crawl to the bag. YHC didn’t read the game notes and got burned by EF Hutton to the bag!

    Round 3 – MoT – Lt Dan Thrusters. Buy I. 5 Burpees. PAX Sideliners squats.

    COP 3 – Indigenous Sandbag pass in wall squat position around inside of Pickleball court. Started with 2 bags but Handshake quickly discarded of the larger floppy dickbag.

    COP 4 – Walls of Jericho around Pickleball Courts.

    • SSH’s
    • Jump Squats
    • Monkey Humpers
    • Bench Step Ups
    • APD’s

    Numbers and Namerama!

    Announcements- Century Classic CSAUP – May 2 into Saturday – start working on your teams.

    Prayer Requests – Prayers for Yukons hamstring and a speedy recovery. He blew a tire during the BFTB.

    YHC closed us out in prayer.

  • Soiled our britches

    5 savages showed up for the first Lumberyard beat down of spring. This is how it went down….

    Warmarama

    • Flutters in every direction OYO
    • Arm Circles
    • Hot dog down the hallway
    • A bunch of wife stuff

    The Thang

    COP 1

    • 5 Merkins and 5 Squats at every light post in the parking lot going one direction

    COP 2 Gorilla Complex

    • Grab a Cindy from the sheds and carry back to that Bermuda grass about 300 yards.
    • 8 thrusters
    • 8 ww3 with a press
    • 8 Rows
    • 8 incline or decline merkin
    • 50 yard run
    • 8 rounds of this!
    • Finish up with carrying Cindy’s back to the shed!

    Numbers, Names, Prayer Request and see slack for announcements

    Good to see Thin Crust coming out to get ready for basketball season. Not much chatter during this beatdown, it usually isn’t with the gorilla complex. We all got a little wet and beat down on this one.

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

  • Uncut Wildwood Righteous Gem Sound Stones

    4 cool cats emerged from the Gloom for a cardio attack bootcamp that had us burning more calories than ever(YHC burned 712) with a 4 corner routine that had us gasping for air! We had lots of chuckles during Warmarama this morning as we reminisced about Wildwood and had some deja vu as Choo Choo word salads the name of a series by adding in a film name. Here’s the stuff!

    Warmarama!
    Mosey to the west octagon for Arm Circles, DQ’s, Helicopters, Leg Strechers, Roscoe’s Wife, American Hammers. Mosey to the east octagon and circle back to the strangers lot for COP1.

    4 Corners – Prosti Style

    • 10 Burpees
    • 20 Jump Squats
    • 30 2 ct Mountain Climbers
    • 40 SSH’s

    Mosey to the cars to drop our hoodies and continue mosey to the diamonds for 10 Florence bootcamp style merkins(if anybody messes up, we start over. No one messes up). Mosey on to the coupon stash for COP 2 where we partner up for the remainder of the beatdown.

    COP 2 – PAX 1 walks doing coupon curls while PAX 2 lunge walks, keep rotating until reaching the football field.

    COP 3 – PAX 1 bear crawl coupon pull throughs from goal line, PAX 2 sprints to opposite goal line and back to switch up. COP ends once the coupon crosses the goal line.

    COP 4 – PAX 1 coupon rifle carry shuffle while PAX 2 does 5 Merkins and chases after partner to switch until reaching the coupon stash. Sprint back to the SF. Props to Yukon he crushed it this morning especially on the sprint back to the shovel flags.

    CoT – Numbers and Namerama!

    YHC had to get to Sharktooths first basketball practice.

    I appreciate all you men who come out to F3! I really enjoy putting these workouts together and fellowshipping with you all. Thanks for coming out and keeping this F3 thang going with us! Love you guys!

  • A league of our own!

    We had a little birthday Q this morning. Had 8 savages come out into the gloom for a half bootcamp half very competitive ultimate frisbee game. This is how it went down…..

    Warmarama-Same as usual with some extra minutes thrown in there on the wives.

    The Thang!

    100 yard 11s

    • Burpees
    • Jump Squats
    • Run 100 yards between work outs

    Finished up with a 30 minute game of ultimate Frisbee.

    Numbers, Names and Prayer Request for Yukons friend John that is fighting pancreatic cancer. Also his grandma that is having some medical scares.

    Thank yall for coming out this morning and getting the game going. We had a FNG show up and was blocking that net like a pro! So we came up with the name The Ultimate Wall. A few things I pulled away from this game…..

    Wildwood cant catch a frisbee, Beaver plays every game like he plays hockey, Thin Crust has a reach of 10 feet, Olaf might have gotten a concussion, Yukon is a juggernaut, Chowder is always open, Beat It was all over the field like a spider monkey, Sugar Rush just likes to run, The Ultimate Wall is a very intimidating goalie. Choo Choo likes to score goals…….Beat It is becoming a regular out here also.

    YHC and his 2.0 Sugar Rush took us out. Don’t waste the day!

  • We Love the Smell of Wood In the Morning!

    The Beaver Birthday Beatdown did not disappoint!!! Critics rave: “worth the gas to come out!” YHC was just finishing setting up the circus tent for a sum of 7 HIMs to take advantage of this lovely morning beatdown with lots of toys!

    Warmarama – Mosey to the west octagon

    • Deadman Hang
    • SSH’s Arbitrary number IC
    • Roscoe, Wilson, Fudd’s Wives
    • Merkins 10 IC
    • Arm Circles 7 IC Reverse 7 IC

    Let the games Begin!!!

    IPC Beatdown – Set a 5 minute EMOM -run a lap around the field – stop halfway around for 25 reps of the exercise dealt from the deck of pain – finish your lap and use remaining time to perform as many burpees as you can. 3 rounds included, •Merkins •LBC’s •American Hammers(2 ct). Last 2 rounds were to get in the guys heads. Choo Choo takes the win with 88 burpees!

    Next Game – The Beaver Complex!

    Numbers and Names!

    Announcements and Prayer Requests: we’re planning to do an evening workout a bit closer in Richmond’s direction. We’re going to try Weds at Quinton Community Park maybe 19:00-19:45.

    YHC closed us out in prayer and had a monster keg of coffee and cups for some post workout coffeeteria and attract some attention from the baseball folks trickling in.

  • [Loco Motion] Yukon Cornelius – Virgin No More

    I want to preface this backblast by expressing my appreciation for the guys at The Lumberyard and the platform that is F3. As Freed to Lead describes it, F3 is solving a problem in my life that I didn’t know I had. I’m extremely thankful for the opportunity to lead these men in a beatdown this morning, something I wouldn’t have thought remotely possible four months ago.

    Now that I think about it, it’s a little weird to title this “Yukon Lost His Virginity” and then immediately launch into a heartfelt message about the men in my life, so let’s move on.

    Mosey to the octagon.

    Warm-Up

    • SSH – 25 IC
    • Imperial Walkers – 15 IC
    • Cherry Pickers – 15 IC
    • Bat Wings – 20 IC

    The Thang

    5 Rounds of:

    • Man Makers – 5
    • Hodors – 10
    • Cusack Walk – 25 yards out & back
    • Derkins – 10
    • Rows – 10 per arm

    Pyramid (Reps: 10, 8, 6 of each):

    • Copperhead Squats
    • Merkins
    • WWII
    • Bear Crawl – 20 yards out & back (I will conquer you)

    5 Minutes of Mary

    • Heavy Freddies – 20 IC
    • Gas Pumps – 15 IC
    • Heels to Heaven – 15 IC
    • American Hammers – 10 IC

    Lots of chatter after I peeled myself off the sweet dormant bermuda. HAPPY BIRTHDAY BEAVER! Can’t wait for his birthday beatdown tomorrow and some Fellowship later in the day.

    Cherry officially popped, deuces!

  • 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!