Author: State Farm

  • Jumbo Sized Basketball Court

    A dozen dashing dominators took to Mary Munford for a State Farm downrange beat down. I brought the bag of tricks and the PAX of 45MOM rose to the occasion! Great to see some old friends and meet some new ones at a great AO. The beast doing pull-ups with a weighted vest saw the following…

    • warmarama
      • Mosy, Dips, Circle Up
      • Intro, Disclaimer, SSH, Soldiers
      • Plank for Mission, Credo, 5 core principles (merkins for wrong answers)

    THE THANG

    • COP 1 – Merkin Jax Suicides
      • A State farm favorite, suicide format on what ended up being a JUMBO basketball court
      • Bear Crawl Down each quarter, crawl bear back
      • 2 Merkins at free throw, 4 PLank Jax at Baseline
      • Ladder up to 8 merkins and 16 plank jax by the end
      • SWOLDIERS WERE SMOKED
    • Mosy plus Dips
    • COP 2 – 11’s
      • We don’t often do enough back/pullup work in F3 – we solved this today
      • Side 1 = Pull-ups
      • Side 2 = Lt. Dans
      • All pax pushed hard on this one, took a solid 20minutes to get through this long circuit
    • MBTTF
    • Finisher: PAX LED MARY

    Names, Numbers, Announcements (See slack)

    Prayer requests: OBT’s son Alex serving overseas for his safety

    NMS

    I am so thankful to come back to what still feels like a second home. Really well timed COT message from OBT about how the rules/principles are just guidelines, the spirit of which can be applied as makes sense when starting up new locations and regions. As i’ve started to grow Central PA region, I’ve ran into that alot. Where perhaps you need to adjust/tailor the spirit of the “rules” (principles) to fit the situation or region you’re in. At the end of the day we support the mission “Plant, grow, serve small workout groups for men for the invigoration of male community leadership” – that’s what it’s all about!

    Thanks for coming out guys way to push it! Honor to lead

    -State Farm

  • SMACK TALK – State Farm Returns

    7 bad boys brought down the house at Bermuda this morning. YHC had some business in Richmond today and had to come in a night early to see THE BOYS again. I brought the worst beatdown I’ve experienced while up in PA so far. Everyone loved it… ha. This WOD is supposed to be an “equalizer” as there is no running, so it’s good for all PAX. It’s a good “PFT” Type WOD to do each quarter to test your fitness. For your viewing pleasure… SMACK TALK.

    • Warmarama: 1 Mile Mosy
    • Welcome, Disclaimer

    THE THANG – SMACK TALK

    • For time – complete all XO’s in sequence, 10 reps each, followed by 9 reps each,… down to 1 rep
    • EMOM – Break for 3 burpees
    • S – Coupon Squats
    • M – Merkins
    • A – Arlos (Coupon High pulls)
    • C – Curls
    • K – Coupon Swing
    • T – Thrusters
    • A – Alternating Rows (Law mower pulls, reps/side)
    • L – Coupon Lunges (reps per side)
    • K – Knees to Elbow (From plank position)

    The first few rounds are AWFUL -once you get down below 5 it becomes manageable. The burpees are always a good “F YOU” during your progress. Challenge yourself to get below 35 minutes.

    -State Farm – 29Minute (New PR)

    -Heist/Swoop – 31 Minutes

    -Bo, Big Rig, Pool Boy, Broadway – got down to about 4 reps round remaining due to time. Were on track for about 35-36 minutes to completion

    CLOSEOUT

    • Names, Numbers, Announcements, Prayers

    NMS

    I freaking love these guys! I shared how important and impactful it’s been for me starting a new region in Central PA. it’s really accelerated the love and passion i have for this thing called F3. Reminder to all if you are getting “comfortable” with the success of F3 Richmond – pick something to get out of your shell (EH Someone who needs it, print business cards and hand those out, Volunteer for 3rd F, do a CSAUP). We are changing hearts, minds, bodies, and lives with every headlock.

    Always a pleasure to get back in these parts and try to challenge some of the hardest MOFOS out there. SYITG again soon!!

    -State Farm

  • Burpee-Rama

    8 Gloom warriors ice skated their way to the Green Mile for a State Farm beatdown. Apparently I’m the only PAX participating in the 100burpee/day challenge, so in order to catch up YHC centered the beat down around every variation of awful burpees possible. The PAX were great sports entertaining this terrible rendition of the most burpees I’ve ever done in a 45 minute period (200+!!). Crabgrass’ speedo plowed through the following.

    • 10 Burpees –> Mosy
    • Intro/Disclaimer/Mission/Credo
    • Warmarama: SSH, UK’s, Helis, Merkins
    • 10  mas Burpees
    • COP 1 – EMOM 11’s – Burpees + Toe Touches
      • Minute 1 – 1 burpee + run to end of lot + 10 touches (Dbl count)
      • Minute 2 – 2 burpees + run to end of lot + 9 touches (Dbl count)
      • Repeato thru 10 burpee and 1 toe touch
    • COP 2- Blockee Triple Check
      • Pax 1 – Run down and Back
      • Pax 2 – Blockees (keep Count)
      • Pax 3 – Monkey Humpers
    • COP 3 – 21/15/9
      • 21 – Burpees
        • Bernie up lot. Run back
      • 15 – Yurpees (Hand Clap merkin at bottom plus tuck jump)
        • Bernie up lot. Run back
      • 9 – Navy Seal burpees
        • Bernie up lot. Run back
    • COP 4 – Partner
      • Partner AMRAP Burpees – 5 minutes
        • 1 stops – other picks up
        • Keep total count
        • Max reps in 5 minutes
    • Total burpee Count = 50 + 45 + 30 + 55 + 20 = 200!
    • Names
    • Numbers
    • Announcements
    • Prayers
      • Wildcat praise for healing. Prayers for health for Denise Heist’s coworker.
    • COT
      • YHC passed out the flyers I’ve been using as promo to launch the F3 Hollidaysburg AO (my new hometown). I let this group know just how impactful giving F3 to another man can be. Guys like Heist and Hardywood helped fire me up on F3 almost 2 years ago. That has led to a launch almost 500 miles away to a small town where F3 can hopefully change lives. Making these positive changes in other people’s lives is what it’s all about. Much love to this group always! SYITG.

    State Farm

  • See you later, not good bye!

    YHC almost cried when 30 Timberwolves howled into Tomahawk middle for a State Farm pain train. The juices were flowing this morning as all regions of F3 RVA were representing: SOJ, Dirty South, NOJ, New Kent, and wherever @handshake crawled out of 😉 What an amazing group, and they hardly complained during the menagerie of “F3 RVA’s greatest COPs” hits presented below.

    Warmarama

    • Mosy, Intro, Disclaimer
    • SSH, UK’s, Grass Grabbers
    • Plank Up: Mission, Credo, Principles
    • Name that Pax! ALMOST made it around the circle – Merkins for all
    1. COP 1 – Merkin Jax Suicide
      • A creation of YHC from my early days at Rock n’ Roll
      • 1 Perfect Merkin
      • Bear Crawl to Free Throw
      • 4 Plank Jax
      • Crawl Bear Back to baseline
      • Repeato each phase of the suicide but ladder up to 2 merkins/8 plank Jax —> Up to 4 perfect merkins and 16 plank jax
      • Seemed innocent at first but the SWOLDIERS were on fire by the end
    2. COP 2 – Catch me if you can
      • Mosy to the hills at the entrance of school
      • An ode to DTH from one of my first beatdowns at Source of Truth (RIP). And basically every week at Satan’s Hill, ha
      • Partner up – All XO’s up the hill
      • Pax 1 – Crawl Bear up hill
      • Pax 2 – 3 Burpees – run to your partner, and swap
      • Shoulders have failed to function at this point
      • Round 2
      • Pax 1 – Reverse Lunge up the hill
      • Pax 2 – 10 Firecracker jumps (jump knees to hands)
      • The heavy breathing is picking up
    3. COP 3 – PFT (2minute max) – burpees
      • During the prep for Grow Ruck, myself and some others (Namely Big Rig) got into some “2 minute maximums” as a way to benchmark your fitness and really push your V02 max
      • Today’s 2 minute max?? Burpees! Groan
      • The PAX were offered a “special prize” if they completed over 30 burpees in the 2 minutes
      • About 75% hit the mark! Their reward – full sprint around the school. Less than 30, Mosy to tennis court and back
      • Wildcat needs his head checked – 41 burpees in 2 minutes might be a world record!
    4. Finisher – CAPTAIN THORS
      • Picked this little gem up in F3 Kansas City. YHC’s parting gift for future Mary’s
      • 1 EA WW 2 sit-up followed by 4count American Hammer
      • 2 EA WW 2 Sit-up followed by 8 count American Hammer
      • —> Proceed up to 10 reps! (10 WW2’s and 10EA 4 ct American hammers)

    Sufficiently smoked – we stretched for 60 seconds to close it out.

    • Names, Numbers (Thax to meatball for scooping his phone to video, YHC could NOT remember 30 names)
    • Announcements: Camping, VQ week coming up

    NMS: Suffice to say that my cup is overflowing. I shared this morning that F3 found me when i needed it most. I was struggling to be the supportive/strong husband i needed to be in order to support my wife going through a tough season in her life. With the strength, fellowship, resolve, and purpose i found in F3RVA I was able to be that man both at home and in other areas of my life. I think it ultimately gave me the courage to help relocate us to be closer to family so the M and I can start the next phase of our life together with family there to support.

    I now feel i have the strength and foundation to spin off F3 Altoona (about 1.5 hours from the nearest Pittsburgh AO). I am excited for what God has planned next. Also – it’s NOT goodbye – my work will bring me here a 1 or 2 times a month and I’ll be ghosting into various AO’s when you least expect it, but my leadership role will be relatively absent. But i know the F3RVA Pax are going to continue inspiring, headlocking, and making people splash merlot across this city!

    Give F3 to someone who needs it! Thank you to all the HIM’s who came out today – it means the world. Much Love, and see you in the gloom!

    -State Farm

  • Poolboy gets DP’d

    Last night the group chat was unable to determine the appropriate Q – so Big Rig and State Farm team’d up for a little DP (Double PAX) Q leadership. Excellent morning to push with this group. The banded sprints and the double clutch squats were particularly nasty! The double team ensued as follows…

    • Warmarama – Mosey, Curb Drills, Toe Taps, Mtn Climbers, Football Drills
    • Intro, Disclaimer, Stretch, Mission, Credo, Core principles
    • COP 1 “The Bank”
      • 2 Pax do banded sprints to end of parking lot and back (Rotate at end of lot)
      • 4 remaining pax collectively achieve the reps in the bank below (Switch when banded partners return, rotate through multiple times)
        • 100 Coupon Curls
        • 200 Swings
        • 200 Brick Layers
        • 200 Hand release merkins
        • 200 Clean and Press
    • COP 2 – Big Rig comes for phase 2 – Mankiller
      • First part – mankiller cadence jumping around the parking lot square
      • Second Part – Traditional “baby cow killers” down from 10
    • COP 3 – 4 Corners (Escalating)
      • 10 Merkins
      • 20 Double Clutch Squats
      • 30 Heels to heaven/Pulses
      • 40 American Hammers

    Closed out while Tiger King had to Elvis himself to the shitter, but made it just in time! Excellent morning with some real hard pax out there pushing through the DP. Thankful for all the sharpening we’ve done this year. Upcoming stuff (Camping trip, etc…) on Slack. YHC will be sparse here soon as the move to PA nears, love these guys so much. Honor to lead. State Farm going away Q coming soon! SYITG.

    -State Farm

  • Starry Pull-ups

    5 big boys showed up early for some OTB pull-up and dips training. Props to Tiger King for the second week in a row of extra credit! My frequency of posts will wane soon as I complete the move up to PA – so i’m cherishing every last moment with these stallions! The Big Dipper shined on the following moves…

    • Warmarama – Arm Circles, DMHang, Hollow Rocks
    • COP1
      • Banded muscle up and Pull-up Training
    • COP 2
      • 11’s with Dips and Pull-ups (10 pull-ups, ouch!)
    • COP 3
      • Escalator pullups and dips (1, up to 4, start again, two times through)

    Great way to kickoff the DP Q for Bermuda!

  • Pre-Game IPC Pull-up Party

    A dirty Half dozen drenched debutants descended on the Bermuda jungle gym for a pull-up pregame. Awesome having Eastbound and Tiger King (FNG) hit the early bird special at the bars. Poolboy’s clutch battery work light illuminated the following beat down.

    • Warm-arama
      • Arm Circles, Helis, Good Mornings
    • COP 1
      • 10 Hollow ROcks
      • 10 Scap Shrugs
    • COP 2
      • 3 sets of 5 perfect pull-ups (Bands if needed)
    • COP 3
      • DORA (SSH while waiting)
        • 40 Pullups
        • 60 Dips
        • 80 Jerkins

    Nice beef to start the morning! Up to the parking lot to get DESTROYED by Bo’s final week of Iron Pax.

    State Farm

  • 36 Birthday Burpees!

    8 gloom titans took Bermuda by storm this morning. I asked myself – “have I been good this year? Should I splurge on a present for myself?” The answer was yes – so during the workout 36 burpees was my gift to myself. I shouldn’t have!! Great crowd and honored to lead for my belated 36th bday Q. Thanks to Boberry and Warby for making the trip, props to Dipstick for his 2nd workout (1st one was at the Saturday at convergence), and what a surprise treat with an FNG coming out! Trip (dubbed “Eastbound”, looks like Kenny  Powers from Eastbound and Down) joined us from the Xcel truck shop pipeline, great job to Poolboy and Big Rig for continuing to EH Guys.

    • Mosy – Intro – Disclaimer – Mission – Credo
    • Warmarama
      • SSH 36 Ea OUCH!
      • UK’s
      • Plank – Name that PAX!
        • 3 misses for 3 sets of merkins! Do better guys!
    • THE THANG – 36 REP-Athon
      • 36 Reps of an XO followed by 360m Sprint to the next station. Reps done together then plank for the 6 at next location. Including 36 burpees at station 3 brought plenty of groans.
      • 1 – Coupon Curls – SPRINT
      • 2 – Picnic Dips – SPRINT
      • 3 – Burpees!!! (36 burpees sucked butt) – SPRINT
      • 4 – Pull-ups (partner style) – SPRINT
      • 5 – Pole-smokers  – SPRINT
    • Curb Crawls
      • 36 Merkins
      • 36 Step Curb Crawl
      • 24 Merkins
      • 24 Step curb Crawl
      • 12 Merkins
      • 12 Step Curb Crawl
      • Go back to other side – lead with other hand – repeato!

    Finished with some names, numbers, announcements and prayers. Try to sign up for the bridge! Great experience. Also – YHC shared some news with the group that the M and I will be relocating to Pennsylvania to be closer to family and start one of our own. YHC will still be traveling back for work most weeks and posting a few times a month, but my leadership presence over the weekends especially will be sparse. I want to thank EVERYONE for such an amazing 14 months with F3 here. Keep an eye out for State Farm ‘going away’ Q coming soon! SYITG.

    State Farm

  • FNG crushes a muscle-up

    6 man children got to the jungle gym EARLY for some pull-ups and dips. Almost had to double take when I saw how packed it was! Great way to start out the belated birthday Q. We worked on form muscle-ups/pullups with the bands. Props to Eastbound (FNG) for cranking out a muscle up with bands on his first try! Pays to be 19 yrs old and lean!

    COP 1 – 11’s with pull-ups and dips

    COP 2 – partner burnout pull-ups (assisted)

    COP 3 – Partner Dips DORA to 50EA reps

    Nice to get back into it after taking a break for a few weeks due to Iron Pax. Love having the large group there getting SWOLL.

  • Human Centipedes and Peanut Butter

    11 centipedes crawled into the gloom for a State Farm beat down. YHC wanted to bring a tasting menu that included selections from each of the last few weeks of Iron Pax. The Timberwolf PAX, while apprehensive at first, were great sports about it and pushed hard through the pain train. “Karen’s” SUV almost road raged through the following production…

    • Warmarama
      • SSH, UK S, Stretch
    • Human centipede
      • Line up 6 cindies in long parking lot (15 Yards apart)
      • Bear Crawl to first Cindy –  Incline Merkin, Decline Merkin – crawl and repeato to next
      • Side Crawls to first Cindy – 1 armed merkin on each side – crawl and repeato to next
    • Partner Cindy Catch me
      • 1 PAX does MOT (Mode of transport) with Cindy across lot, 1PAX runs to end of lot and Bernie back. Swap. Repeato until end of lot.
      • ROUND 1
        • Pax 1 – Lt. Dan Magic Legs (Lunge, Lunge, Thruster)
        • Pax 2 – Run Down and bernie Back
      • ROUND 2
        • Pax 1 – Bricklayers
        • Pax 2 – Run down and Bernie back
      • ROUND 3
        • Pax 1 – Rifle Carry
        • Pax 2 – Runs around lot
    • DORA
      • Pax 1 – Cindy Work
      • Pax 2 – run to end of lot and back
      • 50 Blockees
      • 100 OH Press
      • 200 Curls
    • Finisher (2 rounds)
      • Pax 1 – Coupon plank Jax
      • Pax 2 – Toe touches

    Names, Numbers, Announcements (10 year convergence, 5am, 6am, and 7am options. Coffee to follow. 3pm cookout).

    Prayers for Tank and the guys at the bridge as well as Dumars dad going through cancer surgery.

    I always love making the trek up to Twolf to mess around with with a solid group of PAX. Motivated by Peanut Butter, everyone pushed hard while having some fun. Props to crabgrass for throwing down hard during the Cindy workout. Thanks to Heist for bringing the additional Cindy. Good luck to Rudy and team getting their first taste of iron pax with @boberry at Satan’s Hill tomorrow! Pleasure to lead. SYITG!

    -State Farm