Author: State Farm

  • McGruff changes his name to “Dogman”

    YHC was absolutely amped to have a crowd of 20 (including an FNG) to cap off the 1-year F3-Versary/ CSAUP. Really amazing to see the fellas make the trip for part/all of the triple dip of pain we went through this morning. As an ode to the GTE fitness tests and various armed forces PFT’s, YHC decided a little team competition for 2 minute maximums was in order. The shady math by Big Rig’s team came up with something like the following…

    • Warmarama: (Lower Lot), Disclaimer, Various IC Warm-ups, F3 Mission, Principles, Pax Plank/Name circle
    • NOTE: IF YOU SEE MCGRUFF – PLEASE ADDRESS HIM AS DOGMAN GOING FORWARD. Hilarious joke to ask Cookie about. Know your PAX’s name!!!
    • Team-Up: Team State Farm vs Team Big Rig
      • 2 minute Max
      • Team score – SF/BR to tally scores after each round
      • GOOD FORM
      • Each Round Loser – 10 Burpees, Winner – 10 easier Xos

    TABULAR ANALYSIS BELOW!

    Even after verifying the math it DOES seem to appear team Big Rig edged out 3 winning rounds vs 2 rounds for team SF. Form may have been suspect… 😉

    PAX – TEAM Big Rig1 – HR Merkins2 – Hill Bernie3 – Polesmokers4 – Sideline Sprint5 – Burpees
    Big Rig59675828
    Orange Crush53853841
    Heist58979930
    Dealer (63 1st rd)41750928
    Broadway25647925
    Futon41670829
    Woodsman40658825
    Yeehaw46958828
    Swoop50971930
    Boberry40679825
    Total Reps4537264084289
    PAX – TEAM State Farm1 – HR Merkins2 – Hill Bernie3 – Polesmokers4 – Sideline Sprint5 – Burpees
    DTH561178943
    State Farm52657834
    Sable42845921
    Shawn/FNG – Pool Boy6362549
    Warby45677820
    Rudy59977839
    Purple Rain49873826
    Crabgrass44763727
    McGruff45875829
    Cookie38960821
    Total Reps4937863077269
    • Names, Numbers
    • Welcome FNG – “Pool Boy” – Shawn works with Big Rig at Xcel and is a diesel tech. His wife is president of their community pool, while banana hammock was a close second, “Pool Boy” for the win! Excellent work today brother. Post again soon!
    • Announcements
      • Saturday May 25th – Big Rig leading “The Murph” at Rock n Roll, 7am
      • Monday Memorial – 7am convergence at Tredegar Iron Works
      • June 2nd – Family Day – Contact Swoop
      • June 10/11? – Contact DTH/Snuff – backyard pool 2nd F fun
    • YHC took us out in prayer – love and protection for those traveling/celebrating memorial day
    • Note: Over $250 raised for Team brightside! Likely more once the matches start rolling in. Freaking love it!

    2nd F – Coffee and Donuts on the tailgate!

    NMS: My body is thrashed but my cup is full! Thanks again for those HIM’s who came and traveled the 20+ minutes to our little area for a good beat down. Particularly proud of the 8-9 who made it for the triple decker 4:30am run, 5:00am pull-ups, then the finale bootcamp. Special shout out to Big Rig for helping plan this, and happy to have your co-worker Pool Boy finally make it out! Been a transformative year for me, I really hope we all remember that feeling so we can spread this group to the men that need it. An honor to lead this morning. SYITG.

    -State Farm

  • Tall Freaks

    Phase 2 of the triple decker CSAUP! After smashing a 2.5mile run at 4:30am, these 8 Swoldiers (including 2 tall freaks) paired up for some nasty morning wood around the pull-up bars. My hands/grip hurt and I can barely type. Worth it! Here’s what the Bermuda time travelers tackled…

    • Warmarama: Arm Circles, Michael Phelps, Shoulder Opener, Hollow Rocks. PARTNER UP
    1. Escalate Up (1 then 1, 2 then 2… Restart after burnout) – 5 minutes
    2. Hangman Gauntlet (Hang Up to fail, down to fail while partner in Elbow Plank) – 6 minutes
    3. Partner Assisted (Max Reps, 3 sets each)
    4. Toe Touch Dora (Toes to bar), 100 EA (Partner Does SSH)

    Called time to get our tails back to the flag for the 1 year beat down party! Great grip and pull-up strength exhibited by these HIMs.

  • The “Big Farm” Standard

    YHC and Big Rig brainstormed for days on end over what to call our mish mash of fitness metrics stolen from various armed forces PFT’s and the GTE event test. We landed on this innovative name (Big Farm, get it?!). The content here-in MIGHT be a preview of what’s in store at our Bermuda CSAUP Tuesday… 😉 How do your scores line up? Give it a shot!

    Props Note: Big Rig ran 4 miles prior to this event, and still posted some very impressive scores!

    The “BIG FARM Standard”

    Max 2 minute Reps (Good Form) – 2 minute rest b/w sets

    • Pull-Ups
      • State Farm = 22
      • Big Rig = 17
    • Hand Release Merkins
      • State Farm = 62
      • Big Rig = 50
    • Diamond Sit-ups
      • State Farm= 53
      • Big Rig = 49
    • Burpees
      • State Farm = 30
      • Big Rig = 27
    • Dips (Real Bar Dips)
      • State Farm = 55
      • Big Rig = 53

    FINISHER

    • 1.5 Mile Run
      • State Farm = 11:35
      • Big Rig = 11:25

    Definitely missed some of our normal 6am HIMs, but understandable given my purse/negligee were soaked thru after a piss pounder of rain rolled through. Thankful to Big Rig for bringing YHC some much needed energy this morning. STYITG.

    -State Farm

  • F3 Meets Chelsea

    I thought I’d be on the couch for a week after grow ruck. But the Good Lord saw fit to heal me up quickly after the HARDEST weekend of my life (or at least in 15 years since wrestling). I could not leave Big Rig out to dry for our weekly morning wood. Instead of only pull-ups, I introduced Rig to the “crossfit girls” – we selected Chelsea today which was a nice little Mix.

    • 5:00 – 5:05: Stretch
    • 5:06-5:21 CHELSEA
      • EMOM (Did 15 rounds)
      • 5 pull-ups (no cheat)
      • 10 Merkins
      • 15 Squats

    Both of us got through the 15 minutes with pretty damn good form. Leaves about 20 seconds for rest b/w sets so it goes fast! Love getting these early morning trainings in with Big Rig.

    -State Farm

  • Active “rest”

    5 Flexible and fun F3 Fellas took a ride around Goyne Park this morning. GTE is coming up so YHC opted for a “moderate intensity” pace. I think we hit it right on the mark – though I was still out of breath and sweaty AF by the end… Getting pumped for GTE!

    • Warmarama
      • Mosy to lower lot
      • Line Tracers
      • SLOW lunge up hill
      • Squat stretch on the poles
      • Mosey/Bernie to Bball Court
      • Intro and Disclaimer
        • Imperial Walkers
        • Michael Phelps
        • Cherry Pickers
        • Plank/Merkins: F3 Mission, Principle, Credo
        • 1 Leg LBC’s
    • The Thang
      • Indigenous Run w/ various pit stops
      • Rear PAX – 1 Burpee High Jump, then run to front
      • Stop 1 (Playground)
        • Hollow Rocks – IC
        • Seated Front Leg Raises – IC
      • Stop 2 (parking lot)
        • Curb Calf Raises – I.C.
        • Booyah Merkins – I.C.
      • Stop 3 (lower Lot)
        • Side Shuffles – IC
        • Prom Dates – IC
      • Stop 4 (Poles)
        • Pole Smokers – IC
        • Squat Hold w/ Pole (60s)
      • Stop 5 (Upper Lot)
        • Single Side Split Squat – IC
        • Bernie around median
        • Perfect Merkins 8Ct – IC
    • Finisher – 600meter sprint as hard as you can
    • Finish at the flag – great effort!

    Names, Numbers, Announcements (See slack). GTE, Dogpile 7am on Saturday

    Prayers: Posh medication, Broadway’s daughter, Florence’s M/MILaw, Big Rig M career

    NMS: I thought indigenous run would be a good break – however I always underestimate doing that with the Bermuda boys! Hard Pax turn a leisurely jog into a full time run! Props to BIG RIG for doing some AMRAP morning wood for extra credit. Thanks for joining today fellas.

  • The “Ruck Friendly” Bootcamp was actually kind of an A-hole

    As the miles have stacked up over the last few months via GTE training, YHC thought a “break” from said rucking might be nice. Wrongo. The goal was to strengthen some key muscles in preparation for GTE next week via “ruck-friendly” bootcamp activities. But it turned out it wasn’t that friendly… as expected, all 10 HIMs absolutely crushed it. Pierogi caught the tail end of the following 0600 beat down…

    • Warmarama
      • Arm Circles while waiting for the 6
      • Ruck Shuffle around the loop – 140-150BPM tunes
      • Stop 1 – F3 Principles with Plank/merkins
      • Stop 2 – Name the Pax with plank/merkins
      • Stop 3 – 25 OH Ruck Press IC, 40 Bent Over Rows IC
      • Various bernies and side shuffles through the trails
      • Ruck Shuffle to pull up Bars area
    • THE THANG
      • COP 1 – Triple Check
        • Run to sign and back (Timer)
        • Deadman pull-up Bar Hang
        • Plank Shoulder taps
      • COP 2 – Triple Check
        • 50 Calf Raises (timer)
        • Split squats
        • Inclined spidermans
      • Ruck shuffle to the landing
      • 15 Ruck Front Squats IC
      • AUDIBLE! DTH spotted some posts that had been exhumed from the Rockwood grounds. These “lollipops” had a solid cube of concrete footing on them. Perfect for partner presses!
        • 10 OH Lolli Presses IC, switch ends, repeato
      • Ruck Shuffle to Picnic Tables
      • COP 3 – Triple Check at Concession
        • Run down stairs, Bernie up hill (Timer)
        • Picnic Table Lunges
        • Inchworm Merkins

     Broke it off a little early to catch our breath before Pierogi’s BARN BURNER. Great mumble chatter and a lot of rumors going around that Wet Bandit and Melville will be joining for GTE 47 🙂 Thanks for joining boys.

    -State Farm

  • S.E.A.L. Training V1

    Test your fitness! If you want to push your AO’s PAX and try something a little unique – I highly recommend this Navy SEAL’s fitness test. YHC and Big Rig were perusing some options to test our fitness and landed on the SEAL’s test with some modifications (burpees in lieu of swim). Did this twice through to fill the time.

    We plan on doing this again in 2-3 months to gauge progress. 2 hard charging SEAL wannabe’s scored the following…

    *Note: 30 second break b/w XO’s

    *Note: GOOD FORM, crappy reps don’t count

    ROUND 1

    XOSTATE FARMBIG RIG
    Merkins (2minutes)74 Reps67 Reps
    Sit-ups (2minutes)49 Reps50 Reps
    Pull-Ups (2minutes)21 Reps16 Reps
    Burpees (2minutes)27 Reps22 Reps
    3/4 Mile Run6:15 minutes6:15 minutes

    ROUND 2

    XOSTATE FARMBIG RIG
    Merkins (2minutes)75 Reps80 reps
    Sit-ups (2minutes)59 Reps60 Reps
    Pull-Ups (2minutes)20 Reps18 Reps
    Burpees (2minutes)23 Reps18 Reps
    3/4 Mile Run6:15 minutes6:15 minutes

    Finished up right on time – totally gassed! Names, numbers, and prayers to take us out.

    Super proud of Big Rig for really pushing the envelope every time we go out. Blessed to have him in our core group at Bermuda. COME OUT NEXT WEEK FOR THE BERMUDA CSAUP!

    -State Farm

  • Stupid Headlamp

    YHC and Big Rig cruised a solid 3 mile route around Ecoff Park. Good convo and a brisk pace to help us warm up for our SEAL training test. My bulky ass headlamp fell off and busted – in the market for a new one! DM me if you have extra 🙂

  • Big Rig meets Cliffhanger Jerkins

    YHC and Big Rig met up for another edition of the Morning Wood Pull-up parade! We are both preparing for the memorial day Murph (and maybe doing 1,000 pullups in a day some day?). Thanks for always pushing me to get some extra 5am work in. Side note – I’m pretty sure Big Rig also got a few miles in BEFORE the morning wood (Premature Run style). LFGO!

    • Warmups
    • Pyramid pull-up rotation  – 8 minute
    • Top and bottom stroke
      • 5 reps at bottom half
      • 5 reps at top half
      • Switch
      • 5 times thru
    • Cliffhanger jerkins
      • 5 sets of 12
    • Burnout
      • One person holds at top of pull-up (timer)
      • One does toe touches
      • Switch until completion

  • F-L-O-R-E-N-C-E, 34 and old AF

    5 HIMs gathered to celebrate and honor our boy FLORENCE with a soul crushing workout. 34 reps might have been a stupid idea… But how else can we celebrate Florence’s 34th trip around the globe!? The various weights, toys, and implements experienced the following…

    • Warm-up: Mosy, 34 Reps of all (SSH, Suzanne Sommers, LBC’s)
    • THE THANG (34 Reps at each station, then recover, rotate together)
      • F – Flutter kicks (double count)
      • L – Lunges on YHC truck bed, single leg
      • O – Overhead Press (Coupon)
      • R – rope jumps (34 Double Unders, or modified to singles)
      • E – Extra Wide Grip (Perfect push-up tool) Merkins
      • N – Nine Foot Wall Ball Shots (school wall)
      • C – Crunchy Frogs
      • E – Elbow Plank Up Downs (hydraulic planks)

    **The PAX made it twice through! Great work

    • FINISHER (3/4 of a mile, max effort)
      • 3/4 is kind of like 34… each PAX gave max effort in a 1200m run to close out the beat down
      • Came in between 6-8minutes
      • Cool down, stretch, time!
    • Names
    • Numbers
    • Prayers
      • Florence continues his process for Richmond police and screening goes well
      • Broadway’s daughter’s migraine issues
      • Posh adjusting to new meds
      • Big Rig’s family healing from flu/sickness
      • State Farm’s M big job interview at Matoaca high school today
    • NMS

    A leader and mentor for us, Florence was not able to make it today due to fasting/health screening he had. It was an honor to do a fun Q that tipped the cap to all the ass beatings he usually gives us! He’s a great leader and F3 Rva HIM. Glad we can keep Bermuda stronger together. Thanks again to Unibrow for posting downrange.  SYITG.

    -State Farm