Tag: The Lumberyard

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.

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!

3 HIM’s emerged at the Lumberyard motivated and inspired – a quick stretch then we got right into it – 4 Mile run.

It was all business this morning – focus on the run, listen to your body, stay strong mentally and that’s exactly what the PAX did.

No better way to start the day Beaver and Choo Choo – great work men!

We had some great conversations about life, diets, mental health and how we are grateful to be able to do what we do.

Be where your feet are

Three He-Mans came out on this muggy morning to take a grass bath on some wet turf. Blood was drawn, heart rates were redlining, and sweat flowed like wine.

Warmup 

Moseyed to the back of The Lumberyard by the coupons. Something was smelling like hot death and I couldn’t remember if I took a shower last night. Turns out they had one of those pretty fences around the dumpster that I chose to warmup next to. That’s on me boys, sorry about that.

IC:

-Cherry Pickers

-Hamstring Stretch

-Quad Stretch

-Lat Stretch

-Arm Circles (both ways)

The Thang 

Near the back of one of the baseball fields at The Lumberyard is a hill that’s been catching my eye for a while. Reminds me of my college days when the baseball boys trained with the lacrosse team and got humbled during hill sprints. Pretty sure it was the AT’s way of reminding us how bad of shape baseball was in.

At the bottom of the hill:

5 rounds of:

-10 Push-up Skull Crushers

-10 Squat-to-Overhead Presses w/ coupon

-10 Decline Merkins w/ coupon

Between each round: 

sprint/run up the ≈25-yard hill and mosey back down.

Mosey to the playground

5 sets of 5 

-Swing Ab Crunches

-Pull-ups

Mosey to the Octagon 

Running short on time, we modified 11’s to 6’s:

WWII’s on one end

Merkins on the other

Wrapped it up with CoT. Yukon took us out in prayer.

Pine Fork Rd kinda reminds you of Adriana going on a “little ride” with Uncle Paulie Walnuts, but opens to a beautiful wide-open park, where the Lumberyard locals greet you with a smile, a fist bump, and some logs rather than a bullet to the back of the head.

Here’s what transpired after today’s little ride:

Mosey around parking lot 1

COP (IC)

• SSHs x 70 or so
• Dead Man Hang
• Imperial Walkers
• Hillbillies
• Plankorama
• Hand Release Merkins
• Couple others hits

UpChuck Q

Mosey to parking spaces and spread out

• In a clockwise manner complete 3x3x3 (Merkins, WWIIs, Squats) at each of 20 parking spots
• Touch-a-tree (5:1) with Merkins, Carolina Drydocks, WWIIs, Reverse Crunches, Burpees
• Leroy Jenkins – at various points throughout the entire workout the PAX one by one fervently called out “Leroy Jenkins” and everyone sprinted to the rock pile and back

Beaver Q

Mosey to Heli-pad 1

• 11s – Monkey Humpers/ Oblique LBCs (R/L)
• Run to Heli-pad 2 between sets

Mosey to the truck and retrieve logs then over to the field

• P1 – Lumber toss/ Overhead Press across the field
• P2 – Lunge/ Bearcrawl
• Flapjack

Pool Boy Q

Mosey to the hill

• Bernie x 3

Yukon Q

• Bearcrawl up the hill

Flatline Q

Mosey to the logs

• With partner return your log to the truck with 10 overhead presses

Mosey back to SF

Numberama, Nameorama, COT

MOLESKIN

Three Amigos summoned the Invisible Swordsman and obtained directions to the eastern most AO in F3RVA.  The AO and the fine men of New Kent did not disappoint.  Six men and a 2.0 grinded, laughed, fondled some wood, and all left considerably more moist than at arrival.  Things YHC learned today, UpChuck is Katy Perry’s #1 fan, Beaver has a tattoo of a shark with a beard and a cowboy hat, and Chico State is part of the California Penal League.  Go Wildcats!  Belly Flop! Belly Flop!  Belly Flop!…

ANNOUNCEMENTS

• The Bridge
• Breaking Bread
• Homerun Derby
• Homegrown Half
• Summer Tour continues

5 Saturday Sweat machines gathered for Cheaver double Q beatdown! Choo Choo kicked off the AO!

Warmarama!

Mosey through the neighborhood to the close cul-de-sac for some good ol Warmarama nearby Cap Gains casa.

• Leg Stretches: Runners/Butterflies/Etc
• The Wives
• Merkins IC
• Arm Circles Reverse Pal/ Chinooks
• SSH’s IC

COP1

4 Booyah Merkins & 4 Jump Squats at every neighborhood mailbox on the right.

COP2

Mosey to the Coupon bank for 5x5s – Do 5 coupon reps – farmer carry 2 coupons 25 yards – Do 5 coupon reps. Decrease by one rep every round.

Beaver Take over – Choo Choo pleaded with the guys to take the Q before I did. Mosey to the pull-up bars!

COP 3 – 3/6/9’s – 5 sets – plank for the 6.

• 3 burpees
• 6 pull-ups
• 9 squats

Mosey to the baseball outfield fence- 25 Poll Dancers IC & 25 Pole Smokers IC.
Mosey to the small hill for Clockwork Merkins. Mosey to the West Octagon for Ring of Fire.

• 20 WWII IC
• 15 Hello Dollys IC
• 60 second Plank
• 12 American Hammers IC
• 15 Flutters IC
• Finish with Shakira’s until F3’s 5 core principles and mission are recited.

Numbers(5) & Names

Announcements – 4th of July Convergence Atlee Highschool in Mechanicsville at 07:00.

YHC closed us out in prayer.

5 bodacious bros emerged from the gloom for 80’s style summer beatdown lead by YHC Beaver!

Warmarama!

• Mosey to the snack shack/pavilion
• 10 Cherry Pickers IC
• 10 Ukrainian Soldiers IC
• 10 Arm Circles IC
• 10 Helicopters IC
• 10 Burpees OYO(Late penalty)
• 10 WWII’s IC
• Roscoe’s Wife
• Wilson’s Wife
• Fudds Wife

COP1 – “The Heat Is On” by Glenn Frey. SSH throughout the song with no squat burpees/cardio merkins every “heat is on”.

COP2 – 11’s – trail north of football field. Merkins at the outbuilding / Copperhead Squats at the trailhead.

COP3 – Back to the pavilion – 12 step ups or bench jumps / 12 incline merkins / run to the end of the rock pit and back. 5x’s

COP4 – Plank for 5 core principles and F3 Mission. Leadership practice with Ring of Fire. Individual PAX call exercise and counts IC for the entire PAX. 2 Rounds

• Chowder – American Hammers
• Wildwood – WWII’s
• Wonka – LBC’s
• Cap Gains – Penguins
• Beaver – Flutters
• Chowder – SSH’s
• Wildwood – 60 sec Wall sit
• Wonka – Squats
• Cap Gains – 50 Merkins
• Beaver – Rollovers

Mosey BTTF for CoT!

Announcements – 4th of July Convergence at Atlee High School in Mechanicsville – 7 AM. Still looking for guys to Q – contact Corned Beef on Slack if you’re interested.

Choo Choo’s 1 year in F3 this weekend! Congrats!

Prayers for strength to Chowder and his M as they struggled with miscarriage. It was really great to have you back this morning Chowder, we missed you.

Chowder took us out in prayer.

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!

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.