Author: State Farm

  • SpaceX and Iron Pax

    3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight.

    We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly minted F3 nation spotify Iron pax playlist! It was excellent, best check it out. The astronauts caught a glimpse of the following

    Times Below

    • State Farm – 21:30
    • Broadway – 22:00 (Modified)
    • Pool boy – 23:45

    Finished up with some Mary and Broga – what a beautiful morning. I will say this week’s rendition was TOUGH, the burpee broad jumps are never easy. This is one of those where you can make it as hard/intense as you can break off. Word to the wise, use good form and be cognizant of your back! Can be a few movements (Murder bunnies) that can be tough on the back.

    Great to keep the momentum going with the Iron Pax! Feeling strong already. Happy to see Big Rig and Bo hosting it at Goyne this weekend as well.

    Names/Number/Prayers

    -Healing for broadway

    -prayers for Pool boy’s cousins going through cancer screening

    -YHC needing some relief from recently aggravated tinnitus

    SYITG Boys!

    -State farm

  • Painz and Gainz – Slow Twitch

    YHC, Pool Boy, and the infamous Shaw-Shank pounded some heavy ass weights around in another edition of Thursday Bermuda OTB. Props to Shank for struggling through this while hacking up a lung from a recently contracted cold of some kind. Nice working our way from slow twitch to fast twitch with the change in rep cadences. The guy on his way to an important meeting noted the following…

    • Warmarama
      • Mosy, Disclaimer
      • Curb Warm-ups
      • Mankillers (Baby Cows)
    • KB THREESOME
      • KB XO’s Included
        • Chest Press
        • High Pull
        • OH Press
        • Curls (Bent Over)
        • Squats (Goblet)
      • 6 Rep Set of KB XO’s
      • Run to Jungle gym for 6 toes to bar
      • Run back – increase reps to 9, 12, 15
      • Curveball – Reps to be done starting slow, then increasing to explosive
        • 6 Rep Sets will be ULTRA Slow (4 count up/4 ct down reps)
        • 9 Rep sets will be slow (2 ct up, 2 ct down reps)
        • 12 rep sets will be normal (1 ct up, 1 ct down reps)
        • 15 rep sets will be FAST (1 ct up and down)
    • TRIPLE CHECK BURNOUT
      • Timer = Snatch to Burnout
      • Pax 1 = Chest Press
      • Pax 2 = Curls

    Impressed by the grit, and shout out to Pool boy for hefting the 62# on the last round! The slow counts were really tough, then progressing from slow twitch to fast twitch on the last sets was a great way to shake things up. Prayers for those families in Georgia after the school shooting.

    IRON PAX FOLLOWED BY BIG RIG 2 YEAR SATURDAY AT GOYNE PARK! COME ONE COME ALL

    -STATE FARM

  • Built Tank Tough

    YHC and Broadway took the banana clown truck to Buckingham to pound the pavement with 5 Bridge badasses. As usual – it was an excellent experience with an amazing group of HIMs. If you are looking for a humbling and inspiring experience, come to the Bridge!! These guys pushed it hard, and shared some really amazing personal stories. The mascot pups roaming the grounds sniffed the following beatdown.

    • Warmarama
      • roaming warm-up: Football drills, merkins, squats, calf raises
    • Light Pole Suicides
      • Run Down, Bernie Back
      • 2 Burpees
      • Increase a light pole each time, increase 2 reps of burpees each time (up to 10 burpees)
      • Red rocks smoked it!
    • SEAL PFT – 2 Minute Maximums
      • PAX with most reps called an Ab exercise
      • 2 minute HR Merkins – Tank for the win with 65!!
      • 2 minute diamond sit-ups – Red Rocks for the win with 50
      • 2 minute max parking lot laps – Red Rocks is fast! 3.5 laps
    • Cindy Triple Check
      • Clean and Press
      • American Hammers
      • Lap to end of lot (Timer)
    • Finisher – Caterpillar Drills
      • Line up and sideways bear crawl over the 3 cindys
      • Each cindy perform 1-armed merkin on each side of the block
      • Caterpillar repeats back the other way

    Names, Numbers, Prayers

    I cannot say enough how thankful I am to Upchuck, TYA, and Vinny for helping lead this cause. It reminds us all that if not for the grace of God our lives could have ended up differently. And even then, programs like this give men that second shot/helping hand they deserve. Shout out to Broadway for making the long trip with me to help bring some light and motivation to these men. Also shout out to @hardywood, these guys loved their new shoes and put them to good use! Honored to be part of this outreach.

    -State Farm

  • Curb Crawl Blockee Suicides

    5 Cyborgs activated for an epic rager this morning at Bermuda. Half way through the ass beating Posh provided some hilarious motivation “We’re building Cyborgs here at F3!”. Hell yes. The team of terminators did not disappoint. Props to @NTB for the EMOM 15 idea – adding coupons to this was a hellish curveball.

    • Warmarama
      • Farmer’s Carry Cindys From Shed down to median area
        • Reps of XO’s when dropped by any Pax (MTN Climbers, Cherry Pickers, Depth Charge Merkins)
      • OYO Stretch – enough of that
      • Tunes activated – LFGO!
    • EMOM 10
      • “Every Minute on the Minute”
      • Start at Curb w/ 2 coupons each
      • Perform 1 rep of Each XO, run around the Curb
      • Rest until the top of the next minute – increase to 2 reps, repeato until death
      • XO’s
        • 1 Depth Charge Merkin
          • Not sure if Exicon named, but each hand on a cindy, bring your chest PAST the cindy level for an extra depth on the down stroke, great chest workout
        • 1 Cindy Thruster
        • 1 Cindy Curl
      • The rest period evaporated by reps 5 and 6 so we shortened the run. By the 10th round we never stopped moving.
      • Love this circuit will absolutely deploy in the future
    • CURB CRAWL BLOCKEE SUICIDES
      • Another sinister COP inspired by the insane amount of Curb Crawls we’ve doing in previous Posh and Pool Boy Q’s.
      • Cindy’s staged at the beginning of the median
      • Treat the curb at the median like the “basketball court length” (overall length was probably 50 yards)
      • 1st leg
        • 2 Blockees
        • Curb Crawl 1/4 of the way
        • Lunge Back
      • 2nd Leg
        • 4 Blockees
        • Curb Crawl 1/2 of the way
        • Lunge Back
      • 3rd Leg
        • 6 Blockees
        • Curb Crawl 3/4 of the way (Here’s where the Cyborg rallying cry was dubbed)
        • Lunge Back
      • 4th leg
        • 8 Blockees
        • Curb Crawl all the way
        • Finish together with a final sprint back to the coupons
    • Finisher
      • Farmer’s carry coupons back to flag with various XO’s along the way
    • Numbers, Names, Announcements, Prayers
    • Announcements
      • Saturday – THE BRIDGE! Please reach out to YHC if you want to attend. I’ll be leading with Broadway attending
      • Pool Boy has Goyne hard/Iron Bridge
      • Convergence on Labor Day at new Short Pump AO
      • 10 year convergence 9/21
    • Prayers – lifting up Pool Boy’s cousin through a way to young cancer diagnosis

    Who needs AI when you have these badass robotic rock stars! Love this group of men and the grit and effort they bring. It’s a pleasure trying to dream up new and cruel ways to challenge them. Thanks for letting me lead. SYITG!

    -State Farm

  • Bicep Beatdown – Weight vest edition

    3 Bermuda beasts barreled to the big boy bars for some back and bi’s beatdowns. The standard Tuesday morning wood was made even more juicy with all PAX donning 30# weight vests/rucks. Great way to continue building strength on these movements.

    • Warm-up
    • **All sets done with 30# weighted vest/ruck
    • Pull-up Escalator
      • 1, 2, 3, etc.. Until failure then restart
    • Dip Escalator
      • 1, 2, 3, etc… until failure then restart
    • 11’s with Jerkins and Incline Tricep Extensions
    • Finisher – Negatives
      • Hold at top – Slowly Lower

    Pool Boy and Big Rig are getting jacked, YHC not so much! But an honor to lead these men. Great beef in preparation for the main event, which was, a scorcher.

  • Coupon De Ruck!

    3 hardened soldiers Heisman’d the fart sack for some off the books beat down. Broadway crushed a few miles with/without coupons and some XO’s. Poolboy opted for some especially fragrant State Farm special sauce beatdown soup. The PAX pounded through the following…

    • All Laps ~.25 Miles
    • 1 Lap Warm-up Ruck
    • 1 Lap Double Coupon Farmer’s Carry
      • 10 Depth Charge Merkins when dropped
    • 10 Jerkins at end of Lap
    • 1 Lap Rifle Carry
      • 10 Mtn Climbers when Drop
    • 10 Deep squats at end of Lap
    • 1 Lap Bernie, free carry single coupon
      • 10 OH Press when Dropped
    • 10 Dips at end of lap
    • 1 Lap Bicep Curl Carry
      • 10 Swings when dropped
    • Curb Crawl + Dips at end of Lap
    • FINISH HIM
      • Swap banded sprints for a full lap
      • Kill me now

    Props to my guys for hitting a Thursday OTB almost every week lately. Love getting the Ruck back out and using coupons and intermittent XO’s. Feel’s like GROW RUCK ALL OVER AGAIN!! 🙂

    Prayers for Broadway looking for guidance at a new opportunity, YHC M opening new doors to a different opportunity

    See you at Iron Bridge Saturday!

    -State Farm

  • Wide-Back Werewolves

    The Ffll moon was out and 4 hungry werewolves were howling at the moon this morning increasing back/bicep/tricep strength. The PAX are starting to reduce the assistance needed from the bands as we get stronger on muscle ups/pull-ups.

    • Arm Circle Warm-up
    • Banded Muscle Up and Pullups
    • DORA
      • 100 Toe Touches
      • 100 Dips
      • 100 Jerkins
      • **Run to light pole and back
    • Monkey Bar Horseshoe
      • Across Bars
      • 5 Dips
      • Across Bars
      • 5 Pull-ups
      • Across Bars (repeato x 3)
    • Bar Holds (High, Medium, Deadman)

    Great work to the the boys this morning! what a banger – Pool Boy took us off for a great Q at Bermuda for that.

  • Nasty Triple Nickel

    4 godzillas came to swing on the bars this morning. Great having Posh out to kick off the early bird special. Posh showed Big Rig that the baby giraffe approach to the bands is perfectly okay! The headlamps lit the following pump-a-thon…

    • Warmarama
    • Banded Muscle-Ups
      • 3 sets per person, practicing form and strength
    • TRIPLE NICKEL
      • 3 stations, 5 reps each, 5 times through
      • 1 – Weighted Pull-ups
      • 2 – Dips
      • 3 – Toes to Bar

    The group is getting stronger and more athletic as we practice these movements. Way to go HIMs! SYITG.

    -State Farm

  • 21 BBall Taps – Iron Bridge Edition

    After recovering from the Olympics, 6 NBA all-stars took to the court for another Saturday of hoops, F3 style.

    • Stretch OYO Warm-up
    • Knock Out (Winner leads XO’s) – Touchdown won all 3 games!
    • Pickup 3 on 3
      • House party sick fade aways
      • Chaplain with hard Defense – prison rules only
      • Touchdown on fire
      • Beaver with the great ball handling
      • Broadway assist game strong
    • Switched to 21 – Taps allowed! Touchdown for the win again
    • Finished up with some knockout – 1 burpee when you get knocked out

    Loved playing with this group – nice way to cool off (kind of…) after a toaster at the Decathlon. Welcome Beaver! He posted at Homegrown then a few times downrange. Great having him out and hope to make him a regular.

    Names, Numbers, Announcements, Prayers

    -Slider VQ wednesday

    -No float on Sunday

    See slack for details

    Thankful, Blessed, and amazed at this group. YHC gave out another F3 biz card to an eager young man after the COT. Pray he comes out next week for a life changing experience! SYITG

    -State Farm

  • That’s alot of running… F3 Olympic Decathlon

    6 Rva Olympians came to represent their region at the 1st annual F3 Olympic Decathlon! Chaplain was about half way through the warm-up tour and commented “this is alot of running” – indeed Chap, indeed… 10 stations and a mile of running total in between for each lap made for a smokeshow at Goyne Hard today. The cheering crowds witnessed the following displays of strength and endurance…

    • 10 Stations – Run in between (See map) – 1 mile total round trip
    • 20 Reps at each station
    • #1 – Decline Merkins (Stadium Stairs)
    • #2 – KB Swings
    • #3 – Cindy Curls
    • #4 – Groiners
    • #5 – Burpees
    • #6 – Cindy WW3’s
    • #7 – Pull-ups
    • #8 – Dips
    • #9 – Polesmokers
    • #10 – Table step-ups

    Final times and medal counts are listed below – great job by all pushing hard at this. The running in between the sets made for zero recovery. Think Old/New Glory with weights thrown in. Go America!

    • Gold Medal – State Farm – 2 laps in 35min
    • Silver Medal – Chaplain – 2 laps in 36 min
    • Bronze Medal – Touchdown – 2 laps in 38 min
    • Honorable Placement: House Party, Broadway, Beaver – 1.8 Laps in 39 minutes

    Thanks again for joining on this guys – loved it!