Author: Posh

  • Wet & Wild Bermuda

    Warm ups at the court and mosey’d on for a short run around the disc golf area

    Back to the school lot and we struggled in the pouring completing 21’s of Merkins & WWIIs while crab walking, bear crawling from curb to curb. (Doing WWII’s with pouring rain on my face & out of breath was an experience but fun)

    Mosey’d to the front of the school, While the runner (around the island) was the timer the rest did a workout called by the Q as a new runner switched the workout until everyone got to run.

    Onto the back parking lot in the park we did a 4 corners with lieutenant dans, monkey humpers & some other stuff:).

    did another short run back to the flag and busted out the Bermuda Triangle with Lunges as a modification.

    Ring of fire consisting of Merkins, Burpees, American Hammers, heels to heaven, and some other stuff 🙂

    COT:

  • Hot Potato

    3 strong men got out their fart sacks and into the gloom, no Q on sheet so we hot potatoed & Dr Doolittle’s 1st experience in Q’ing.

    Broadway: started us off Left the basic workout routine with a few straddle hops, Don Quixote’s, imperial walkers, Ukrainian soldiers.

    We did a 15 minute mosey run around the park through the trails into the neighborhood & back to the park.

    Posh: 20 count straddle hop, 20 count LBCs, 20 flutter kicks-

    Trash cleanup- some community service, we took the liberty to clean up trash in the park for every trash we picked up we did a burpee and mosey’d to the trash each time.

    Four corners- 10 20 30 40 of world war II’s, Florida kicks, lieutenant Dan’s, size strata hops

    Dr DoLittle: mosey over to the hill, uphill Bernie Sanders to pole smokers back down backwards bad crawl (10 times)

    Moses to the pavilion for a few dips and merkins then to the broga pad to finish off with a ring of fire.

  • Los Tres Leches

    As everyone else was doing the 2025 CSAUP Century, 3 stronger men showed up at R&R this morning to catch some ☀ī¸ sun, but one decided to catch some dirt instead! (Someone took a tumble in the trails)

    We started with warm ups and some stretching (normal F3 shit) then a run around the whole park with some added burbees in between. (when that someone slid head first on the trails) In the trail we stopped by a pavilion & did a triple check while runner was the timer; dips & incline merkins on the benches.

    Mosey’d out to a shaded parking lot to get some cool breeze before the pain. Asending to descending -WWII’s, Monkey humpers, flutter kicks- 10,20,30, – 30,20,10. Reapto with bear crawls & Lunges.

    Mosey back to the flag to finish off with another triple check with runner around the island as the timer; LBC’s, side straddle hops. Then attempted some Broga!

    Great beautiful this Morning a perfect day for a workout outdoors! And for those of you who want to know who fell…. It was Cha-Cha! He got back up quick like a champ & kept on running! We were the perfect flavors for The Tres Leches!

  • Bermuda in the Artics

    Four strong men came out to the cold artic gloom this morning

    Warm up:

    • 30 side Straddle Hops
    • 10 Don Quixotes
    • 20 side Straddle Hops
    • 20 LBC’s
    • 10 side Straddle Hops
    • 10 Merkins

    Four corners prostitute style

    • 10 Merkins
    • 20 WWII’s
    • 30 Squats
    • 40 2 count American Hammers

    The Bearmuda Triangle but with the modification of bear crawls/or Lunges for about 50 yds each side, 10 yds in one of the sides with incending burbees at each end up to 3.

    Catch me if you can, partner up in 2’s as one runs to a point while the other lunges/or bear crawls until all reacing the point.

    off to the gazebo to finish up with 20 of each , Dips, incline merkins and decline merkins… Rinse & Repeat then back to the flag

    COT:

    Frozen Triangle February 8th starting at 6:00 a.m.

    prayers all that cannot make it out

  • Dusk til Dawn

    WARMUPS at the tennis court:

    • Side straddle hops
    • Don quixotes
    • LBCs
    • The Merkin

    Renained on the tennis court for 4 corners:

    • 5 Burpees
    • 10 Merkins
    • 20 LBCs
    • 30 Jump Squats

    Reapeato, Reverso

    Mosey to the hill began with 20 Dips on your own to prepare for The Wheelbarrow up the hill to a crab walk back down the hill, triple set.

    Mosey to the far left parking lot for my signature… THE BERMUDA TRIANGLE ~3 markers ~3Oyds apart in shape of a
    triangle. Pax performs one burpee at first
    marker and bear crawls to 2nd marker, 2
    burpees and bear crawl to 3rd marker, 3
    burpees and bear crawl back to 1st marker, 4 burpees… took it easy because those is usually a rinse & repeat x3.

    Hand walked the curb for about 50 yards with a temporary modification of Lunges. Then a Reverso!

    Mosey’d back to the flag to finish off with some Broga…. thanks to State Farm for leading that for us!

    Announcements:

    Pickle ball this Saturday for whomever would like to join State Farm & EF Hutton.

    THIS SUNDAY WILL BE THE LAST DAY OF POOL BOYS WORKOUT AT THE POOL…it’s a blast if you havent been, unfortunately I will be out of town… check with Poll Boy for the location & time.

  • Bermuda Boyz

    5 of the Bermuda boys came out to play in the gloom! Welcoming back Broadway

    Warmups:

      • Side Stadlle Hops
      • Don Q’s
      • Helicopters
      • LBC’s

      To the newly discovered tennis courts for some at Goyne Park we started with ascending 4 corners 10,20,30,40 of Burpees, Merkins, LBC’s & Monkey Bumpers.

      Mosey’d to the open field by the flag where comes were set up for my signature at Bermuda… Yes “THE BEARMUDA TRIANGLE” ~3 markers ~3Oyds apart in shape of a
      triangle. Pax performs one burpee at first
      marker and bear crawls to 2nd marker, 2
      burpees and bear crawl to 3rd marker, 3
      burpees and bear crawl back to 1st marker.
      Rinse and Repeat x 3. Named Bearmuda
      Triangle as it has been known to
      mysteriously lose some pax along the way

      Attempted something new setting up cones in 4 corners for a relay race where partnered pax members raced to fill their opponents corner with 3 cones and the 1st to finish gets kudos! As always trying something new doesn’t work out as planned the 1st time around!

      Mosey’d over to the disc golf course to do an over & under Indian style for about 50 yards. Mosey on to another spot of the disc golf to circle up for some interchangeable LBC’s in cadence.

      Back to the flag for a merkin ring of fire, pax chose their own style of 10 merkins.

      COT: Namorama

      Anoucements: Meatball & Rudy are looking for a DJ for the Dad & Daughter dance if anyone knows one!

      Float in the James Aug, 11th. 12-5 timeframe. I (Posh) has additional Kayaks and paddle boards if needed

    1. Lost in the Bermuda Triangle (Literally)

      4 Pax got out of their fart sacks, wouldve been 5 but ShawShank admitted to fart sacking! 💨 We went to explore some of the surrounding neighborhood and ended up making a few wrong turns and couldn’t find our way back! Lost in the Bermuda Triangle!

      Starting with some warm ups at the basketball courts…blah blah blah, and off for a little run to the neighboring neighborhood, ran around a few roundabouts onto a few cul-de-sacs where we performed some burbees, merkins, LBC’s, American Hammers, World War II’s … And some moree burpees. One cul-de-sac had a pile of small boulders which performed – which I like to call the “Stoners burpee!” State Farm had a cool name too but I forgot it!

      on the way trying to get back to the flag we got lost! Broadway said to make a left and ran into another cul-de-sac so yes we did burpees… Then we ran some more and made a right onto another cul-de-sac! And yes some more burpees… This time we went straight (mind you it’s pitch dark) with us in headlamps scared this guy messing with his car in another cul-de-sac! So we did 1 burpee to keep it moving because this guy thought we were running up on him…lol.

      Finally we went up a street that took us back towards the flag still with 10 minutes remaining we did 21’s in the parking lot doing WWII’s and American Hammers. Audibled to cut it short to run back to the flag.

      Annoucements:

      Frozen triangle 2 Saturdays from now (do not show up to R&R that Saturday.

      Prayers went out to Big Rigs mom and Broadway had prayers for someone too but I forgot what it was! Sorry man!

    2. No Snow Day

      3 men woke up this morning expecting to do some butterflies in the snow but unfortunately it was just another cold & wet gloomy morning instead!

      Warmarama: Mosey’d on to the far left parking lot to do some Don Quixodes, Side Straddle hops, helicopters…

      Started with 11’s in the parking lot1 with LBC’s & The Merkin. After Snaked the parking lot with a Bernie Sanders with a stretch afterwards.

      Mosey’d to the bench for a triple set of Dips, American Hammers while the other ran to the flag to do 5 burpees and back to relieve the pax.

      It can’t be a Posh Q in Bermuda triangle without doing The Bearmuda! So yeah it was tough. 3 markers 3Oyds apart in shape of a
      triangle. Pax performs one burpee at first
      marker and bear crawls to 2nd marker, 2
      burpees and bear crawl to 3rd marker, 3
      burpees and bear crawl back to 1st marker.
      Unfortunately we did not Rinse and Repeat x 3 as we should have …. Next time! 🙂

      To end it we did a ring of fire with our own choice of Merkin & Ab workout then State Farm finished us off with some fancy yoga moves!

      Numeruma: The brave 3 that lived super close to Bermuda & didn’t have to worry much about icy roads while ShawShank still on diaper duty!!! (Get it Diaper Duty!!!… Dad jokes!)

      1. * ↩ī¸Ž

    3. The Incredible Hulk

      19 Strong and not so weak pax came out of their fart sacks to join us in this gloomy wet & cold but no so cold weather… Just like @State farm- Green as the hulk with a bad ass cold & under the weather so I had to take over the Q today.

      Started off with a quick warm up at the pickleball courts with some side straddle hops, Don Quixotes, Ukranian Soilders and the Merkin!

      At first I had the idea of separating the pax to two groups on opposite sides of the fence to do balls on the fence with a bear crawl under and meet at the other side of the fence but apparently it was quite a fumble so we mosey’d on to the 1st parking lot for some prostitutes that worked all 4 corners of the parking lot (10, 20, 30, 40/Merkins, LBC’s, Lunges, Squats)

      Snaked the parking lot lines with a Bernie Sanders, side step, run and at the end went to a quick stretch for some relief.

      We hit the wall with our balls and left them there counting to 10 then to a 10 count of shoulder taps (3X). Find a partner for a peoples chair as the other ran around to relieve their partner (3X).

      Mosey’d to the 2nd parking lot for my favorite 11’s (Merkin – American Hammers) it was so much fun we didnt want to leave so we stayed to do 5 burpees in one end, 10 WWII’s in the middle & Lunges at the other end (3X).

      Mosey’d a bit and made it to the basketball court in the final stretch with 5 minutes left for a ring of fire 10 of pax member choice.

      Annoucements

      • GrowRuck Training Event 47(May 3-5) CSUAP; check Slack for deets and to sign up!
      • Breaking Bread Sat 3/30 & Sun 3/31 are open for sign up (bring a meal for recovering patients at southside health center, contact Oyster for information.
      • Saturday Feb 10. Frozen Triangle CSAUP 6am to 9am- 3 runs between AO’s with 20 minute bootcamps at each. starts at Dogpile… choice of Running, Rucking or biking.

    4. Card Shuffle

      3 men woke up out of their fart sacks to join the Bermuda gloom in the 2nd coldest morning for F3RVA this season!

      Warm-ups:

      • Side straddle hops
      • Don Quiotes
      • LBC’s
      • Merkins

      We brought our coupons and kettlebells and F3 shuffle cards, each had to pick a card that named the workout, and we modified that workout to use with coupons and kettlebells. While the timer ran around the parking lot island. Rinse & Repeat for 45 minutes!

      Announcements:

      1. Ruck for Food 11/11/23. Ruckers will carry a backpack full canned goods from Twin Team to SOT & back to Twin Team, also at each location we will do a 20 minute bootcamp!
      2. Congratulations to @Shaw-Shank who just brought Sophia Marie into this world 🌎…. Welcome to fatherhood & a whole new aspect to life!