Author: State Farm

  • Muscle that FNG Up

    Big Rig and YHC are working their way up! Still waiting for some assist bands to aid in our muscle-up journey, but we put in some early work today before the DTH beat down! Big Rig might be the only guy to EH an FNG at 5:25 in the morning! Hopefully he comes out soon!

    • Warm-up
      • Arm Circles
      • Helis
      • 4 sets of 10 – Scap Shrugs + Dip Bar Walks
    • M/U Practice
      •  jump Muscle Up practice sets
      • Other Partner 20 Reps of Straight Bar Dips
      • 4 sets
    • SuperSets
      • 4 x 8 Pull-ups Strict
      • 4 x 12 Standard Dips Strict
    • Escalator Sets
      • 1 C2B Pullup
      • Trade off, 2, and up then reset
      • 4 minutes

    Great work with a sore chest from yesterday’s work at the Alamo!

    -State Farm

  • The Iron Bridge Kickoff – Partner stuff edition

    16 sweat titans converged for what turned out to be an AMAZING kickoff to RVA’s 34th(?) AO. Major props to Pool Boy for EH’ing 2 FNG’s! Welcome Snowbunny and Choo Choo – freaking great work. If the early run/ruck was not nasty enough, the sun, the heat, and the Choo Choo train to the town of beat down finished us off. After grabbing some candy from Hardywood’s van, we partnered up and did some questionable things…

    WARMARAMA

    • Mosy to bball court
    • Intro, disclaimer, fng, inaugural kickoff
    • Ssh plus 1 footed
    • Imperial Walkers
    • Willie Mays Hays
    • Helis
    • Plank – Mission, Credo, Principles 
    • Nolan Ryan’s

    THE THANG

    • COP 1 -Songarama – Tubthumping (“I get knocked down”)
      • Lunge the exterior of the court
      • 1 burpee at “I get knocked down”
      • Nasty
    • COP 2 – Indigenous Curb Crawl
      • PAX in the back does 5 groiners – runs to the front
      • 1 loop going left
      • Recover
      • 1 loop to the right
    • COP 3 – Pullup mini-Dora
      • Partners do 100 Pullups or Jerkins
      • Timer runs to junction box
    • Mosy to Gazebo – short breathing break in the shade
    • COP 4 – Weird Partner Stuff
      • Wheelbarrow Merkins
      • Wheelbarrow Partner Rows (Downhill from here)
      • Booyah Merkins
      • Back to Back Flutter kicks (physics did not seem to work on this one)
      • PAX complaining earned them a mosy over to the hot blacktop 🙂
    • COP 5 – Group Relay
      • Group Runs to a given point – first PAX back calls an XO
      • Once 6 is in – YHC leads 5 reps in Cadence
      • Round 1 – Run to hill, bernie, return, Diamond Sit-ups
      • Round 2 – Run top of hill, crawl bear down, return, Plank Jax
      • Round 3 – Run to stadium stairs, up and down, return, LBC’s
      • The heat was raging at this point…
    • COP 6 – Polesmoker mini Dora
      • 100 Polesmokers
      • 200 Pole Squats
    • MBTTF
    • Names, Numbers
    • FNG’s!
      • Welcome Snowbunny and Choo Choo! Antoine (Snowbunny) had a great story about some intoxicated snow angels on a ski trip. Donald (Choo Choo) works for the railroad. Choo Choo made it to the ruck as well! These guys absolutely crushed it. Can’t wait to get them back again.
    • Announcements
      • Convergence
      • Wildcat Bday Q at Alamo Monday
    • Prayers
      • Pool Boy friend Timmy for healing. Rodeo Clown for job search
    • Iced coffee on the tailgate! Delish.

    NMS

    I can’t thank everyone enough for making the trek down to the kickoff. Big shout out to Posh for getting all the online stuff setup and helping plant this new AO with me. Thanks also to Florence for his leadership and guidance on planting a new AO. I am so honored to lead such a group of BAMF’s (Badass Mother F**rs) – you guys never cease to amaze me with your grit and leadership. SYITG!

    -State Farm

  • Glory Days Run @ Goyne Hard

    5 gazelles clocked nearly 4.5miles for the first Iron Bridge Morning Wood (now dubbed – “Goyne Hard”). About 1 mile in we all realized the group was GrowRuck veterans. We spent the next sweaty miles reminiscing about the toughness and teamwork exhibited at that amazing event. What a pleasure to get some extra credit with these guys before the big Iron Bridge kickoff! Nicely done men.

  • The Jump Rope will eat YOU!

    YHC boarded his flight for Henrico this morning and slammed the bells around with some of RVa’s best! The temps were rising, tunes were blasting, and KB’s were swinging. Pigskin’s duckfoot might have seen the following…

    Warmarama

    • Intro/Disclaimer back near
    • SSH
    • UK’s
    • Oblique Raises
    • Good mornings (Slow)
    • Plank
      • F3 Mission, Credo, 5 Principles
        • 5 Rows/Side if miss
      • Name that Pax
        • 5 rows/side if wrong

    THE THANG

    • COP 1 – KB/Core SuperSets (Core IC)
      • 25 OH Press x Flying Squirrels
      • 25 Upright Rows x Nolan Ryans (Each Side)
      • 20 Single Snatch (10/arm) x Prom Dates
    • COP 2 – Kettlebell Relays
      • 2 Teams – 2 KB Stations, 1 jump rope, 1 Runner (timer)
        • Heaviest kettles at the end
        • Runner sprints down 1 side and bernie back
      • Rounds 1 and 2
        • Skull Crushers
        • Jump Rope
        • Sumo Squats
        • Run
      • Rounds 3 and 4
        • Curls
        • Jump rope
        • Oblique Raises
        • Run
    • COP 3 – Kettle Inch Worms
      • 25 Swings, Inch worm merkins down and back
      • 25 mini squats, Inch worm merkins down and back
    • Finisher – Mary
      • WW3 Situps
      • American Hammers
    • Names, Numbers
    • Announcements: Forest Hill convergence for July 4
    • YHC Closed out in prayer

    I’ve hit circus a few times in my year at F3RVa and always love it. The kettlebell builds some unique strength, and it was a blast working in some coordination and speedwork with the jump ropes. Props to Gaudi for pushing me hard on the runs. Thanks for letting me travel up for the beatdown. SYITG!

    -State Farm

  • Progression

    YHC and Big Rig are working on getting muscle ups on lock this summer. The sets below made some WEIRD places sore today. Great work in the gloom looked like this…

    SET 1

    • Knees to Chest/Swing
    • Tricep Extensions
    • 4 sets, 12 Reps

    SET 2

    • Jump Muscle Ups + 2 Dips at Top + Negative
    • 4 sets

    SET 3

    • Triple Reps (3 reps at bottom, 3 reps at top, 3 reps Thru)
    • Pullups/Dips Super Set
    • 4 Sets

    SET 4

    • Jerkin/Rows
    • Straight Bar Dips
    • 4 sets of 12

    This was super challenging – I’m excited to build some of this unique strength with my guy Rig.

    -SYITG

  • Fancy Boy Kettlebellers

    A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following…

    • Warmarama: Mosey, various IC reps and stretches
    • Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer
    • COP 1 – Rifle Carry Walk
      • All Rifle Carry – when YHC Drops (IC)
        • 10 KB Swings
        • 10 Curls
        • 10 Front Squats
    • COP 2 – Triple Check
      • Partner 1 (Timer) – Bear Crawl/KB Pull Thru 20 Yards and back
      • Partner 2 – Curb Merkin-Row Pull Throughs
      • Partner 3 – KB Deadlifts
    • COP 3 – KB DORA
      • Partner 1 – Farmer’s Walk 30 Yards and back (1 arm shrugging, swap each way)
        • Hand on the hip – i.e ‘fancy boy’ walk to the curb
      • Partner 2
        • 100 Front Raises
        • 100 Curls
        • 100 KB Big Boy Sit-ups (Feet on Curb)
    • COP 4 – Complex Movements
      • Do the reps – then 100m run – repeat b/w each Xo
      • 20 EA – 1 Armed Snatch (per side)
      • 20 EA – Turkish Getups (Per side)
      • 20 EA – KB Swing – Clean – Push Press

    Names, Numbers, announcments

    • 6/22 Iron Bridge
    • 2nd F at Firehouse Subs
    • Snuff Schmitt’s G** hang out
    • SOJ Takeover
    • Summer tour

    Honor to lead today. Props to Cookie for clanking around like a boss with his cheese slicer of a weight. Woodsman and blue moon also repping out with some excellent form. Thanks for allowing me to Q today! SYITG.

    -State Farm

  • Pullin Up, on a Saturday!

    YHC + 3 had a grand ‘ol time getting the biceps swoll this morning. The crew made it down for some Off the Books beef at 5:30 – we proceeded to house the following…

    • Escalating Pullups (1, 2, 3, until max then restart)
    • 1 Pullup, 4 Dips, 2 pullups, 8 dips (Continue until failure, restart)
    • Hang man – hang high, then low, when you drop, 10 merkins

    Loved having Hardywood, Bo, and Big Rig for this pregame. Keep focusing on that grip strength boys!

    SYITG!

    State Farm

  • The Cindy’s have arrived!

    Three Bermuda big boys gave Goyne park a run for its money today. We’ve recently planted some cindys at the AO – so we broke those in! At 5:31am we realized Q might be MIA – so YHC might have cooked up the following on the spot.

    • Warm-up
      • Curb Work, Stretches
      • Ukrainian Soldiers
      • Okay we’re warm!
    • COP 1
      • Triple Check
      • Dips
      • Pullups
      • 200m run
    • Mosy with squats in between
    • COP 2
      • Triple Check
      • Shoulder raises
      • 1-legged Cindy Squats
      • Run/Bernie up Quad Hill
    • COP 3
      • Double Check
      • Swings
      • Merkin/Plank Jack / Bearcrawl combo
    • Finisher
      • Big Rig led out with 5 minutes of Mary
    • Names, Numbers, Announcments
    • Prayers for Big Rig M job, and YHC M new group

    Gave an F3 Rva card to the dad/son doing some grounders on the bball field. Hope we can continue headlocks in the region! Props to pool boy for getting in some extra credit w/ Big Rig before the main event. SYITG!

    -State Farm

  • Pool Boy Breaks his first Cindy

    3 HIMs enjoyed a sunrise beef with this KB/Cindy focused workout. We were hoping some FNG’s would show – but alas – another day. Big Rig, Pool Boy, and State Farm grunted through the following mish mash.

    • Warmarama: Various IC XO’s
    • Grab the weights – 62lb KB, 45lb KB, Cindy
    • COP 1 – Rifle Carry
      • Rifle Carry Weight around the median
      • If you drop – 10ea I.C. Ab Xo’s
      • 2 Laps
    • COP 2 – SALLY!
      • Sally Up – Upright Row
      • Sally Down/Song – Deadlift
    • COP 3 – Triple Check
      • Jump Ropes
      • Run Median down, bernie back
      • Curls/Skull Crushers/Obliques (Changed each set)
      • Pool Boy busts his first Cindy, congrats! Right of passage
    • COP 4 – Escalator
      • 5 Rows OYO, 5 LBC’s In Cadence
      • 10 Curls OYO, 10 LBC’s IC
      • 15 Swings OYO, 15 LBC’s IC
    • Turned over to Big Rig for Some Mary
      • Suitcases, Big Rigs, American Hammers
    • MBTTF
    • Names, Numbers
    • Announcements: June 2 family day, 6/22 The Iron Bridge AO starts
    • Prayers: Big Rig M Starting new job

    So happy to see Pool Boy embracing the SUCK this last week. I see big things for him this year. Wonderful intensity from our trio this morning. Honored to lead.

    -State Farm

  • Big Rig’s Fun Run

    8 gazelles loped along the 2.5mile route Big Rig had laid out for Phase 1 of the CSAUP. Great way to see the surrounding area, and a proper warm-up for the pain that was about to ensue… LFGO!

    • Run up Ecoff to bank
    • Run Back
    • Around the school
    • Around the track
    • 2.5miles, 5 minute break

    head to pull-up bars for Phase 2 of the CSAUP.