Author: State Farm

  • Why don’t Pullups have a cool F3 name?

    You know how you kind of feel weak doing pull-ups? Well we decided to add our weight vests/rucks to the 5am pull-up session… #humbled. 3 HIM’s worked on their 2 rep max for weighted pull-ups with the following circuit. Note – we could not figure out why the Lexicon hasn’t coined something neat for pull-ups… we have Merkins, why not Perkins? I dunno…

    • 5 minute warm-up
    • EMOM – 5 sets
      • 3 perfect pull-ups
      • Plank Position rest
    • V-legged pull-ups (Legs straight in a V perpendicular to body while you pull-up)
      • 10 rotating sets, 1 rep each time
    • Assisted Pull-ups
      • 5 sets, 6 reps each
      • The partner assist really helped us add some reps as our back and bis were failing
    • Burnout/Finisher
      • Burpee into Jump Pull-up
      • 15 Reps

    Props to Big Rig for motivating YHC and Posh to do this Morning Wood most weeks. I think we’re getting stronger? LFGO!

    -State Farm

  • TGIF – Satanic Circle + Assisted Stretching

    TGIF – Satanic Circle + Assisted Stretching

    YHC was unable to decide what today’s theme should be – so TGIF at Satan’s Hill had a variety of elements for all PAX to enjoy. The Warmarama – all Partner stretches. The Thang – Satan’s Circle of weights.  The tunes – 90’s rock and hip hop. The finisher? Coffeerama on the banana truck tailgate. Random grab bag of YHC’s favorites – but somehow it worked. Thanks to this group of Friday Freakbeasts for always being down for the nastiest beatdowns while having some fun. As @boberry and @heist tenderly partner stretched – they saw the following…

    • Warmarama
      • Mosy
      • Disclaimer
      • Partner Warm-ups: Stretch. Booyah Merkins. Leg Tosses. People’s Chair.
    • THE Thang – Satan’s Circle
      • 45 seconds reps, 15 seconds rest/rotate
      • 12 stations, 12 PAX, all 12 stations w/ some sort of weight involved
      • Complete 6 minutes of stations –
        • Take a “break” –  by Sprinting up Satan’s Hill
      • Repeato until death 🙂

    Stations were as follows

    1. 60# KB – Swings
    2. Cindy – OH Press
    3. Heavy Sandbag – rows
    4. Cindy – WW3’s
    5. Light Sandbag – Snatch
    6. Cindy – Curls
    7. Rogue Ball – Squat Toss
    8. 45# Plate – Mario Kart
    9. Cindy – Blockee Burpees
    10. 45# KB – Renegade Rows
    11. Cindy – American Hammers
    12. Cindy – Plank Jax (Feet off and on Cindy)
    • After a few rounds – Finish with BURNOUT ROUND!
      • 20s Reps, 10s rest/rotate – complete all 12 stations
      • One final partner “Catch me if you can” – 3xBurpee + Bernie up Satan’s Hill
    • MBTTF
      • Finish with some partner stretches
      • Called time 1min early for some 2nd F Coffee on the tailgate
    • Names, Numbers
    • Announcements: R&R Ruck, Sunday evening ruck w/ DTH, Sign-up for GTE47!
    • Prayers: Get Purple Rain and Hermie healed up. Thankful for those that could make it out

    Really enjoyed bringing some of the old crossfit tricks to F3. With the focus on rucking/running these last 2 months it’s nice to move a little bit of heavy shit around. So thankful to have a group of guys to start off the Friday/Weekend on the right foot. Nice to get to know Leche and NTB more during coffee time. Shout out to @mudslide for helping bring the sand bags to this beatdown – thanks brother. Great job men! SYITG!

    -State Farm

  • KC CHIEFS – The Football Dynasty

    18 PAX endured a State Farm Q entirely focused on the GREATEST FOOTBALL TEAM OF OUR ERA – The Kansas City Chiefs! As a born and bred KC native – it has been a stupendous couple of years watching our team assert dominance as Super Bowl champs. Thanks to the R&R PAX for putting up with the following Chiefs themed beat down…

    • Mosy to Pickle Courts – too crowded – about face to Bball courts
    • Welcome – Disclaimer – Reveal the theme (State Farm reveals his Chiefs Jersey)
    • Mahomes Warm-up (15 reps of all)
      • Various IC Warmups
      • On your six – Ab Warmups
      • Big Rig unable to count 🙁
    • Plank up – F3 Mission, Credo
      • Chiefs are a great team – PAX we must know each other
      • “Name that Pax” – Name Pax to left
      • If you miss – 5 IC Merkins! A lot of merkins ensued
    • CHIEFS BANK – 1,000 reps
      • 2 PAX Bear Crawl around court
      • Rest of Pax – bank 1,000 total reps of each
      • C – crunches
      • H – Hurpees (8 ct. hand release)
      • I – 1-legged calf raises
      • E – Elbow Plank up downs (Hydraulic Planks)
      • F – Flutter Kicks
      • S – squat jumps
      • Great job to all! The Hurpees were absolutely savage
    • Mosy to Jungle Gym Area
    • Super Bowl 58 Champions! – 58 reps of each
      • Dips
      • Toe Touches (Penguins)
      • Partner Wheelbarrow Curls (1 pax in wheelbarrow, other Pax Curls his legs for reps)
    • Chiefs have won FOUR superbowls – 4 corners! (Escalator Style)
      • 10 No-Cheat Merkins
      • 20 SSH
      • 30 Hammers
      • 40 Mtn Climbers (Dbl Count)
    • MBTTF
    • Finish with plank and “name your PAX!” – did a little better – but still some merkins until time
    • Numbers, Names
    • Announcements
      • Park at back lot for future rock n rolls
      • Sunday 7am ruck
      • Wednesday Crossing + Women’s bootcamp
    • Prayers
      • YHC sending love and prayers to the KC community after the tragic shooting at the parade

    Thanks to this group for putting up with one FINAL weekend of gloating as the NFL Season finishes up. Everyone was a great sport! Props to Six Shooter for coming back out and diving head first into F3. YHC’s hip has been a bit tweaked lately so it was a nice excuse to focus on strength and in place reps today – upper body is smoked and my cup is full. SYITG!

    -State Farm

  • Wide-Back Bermuda Boys

    Bermuda boys brought 4 PAX to beef up the back and biceps – barbaric body weight brutality to brighten our Friday! #Alliteration. YHC has a love/hate relationship with pull-ups – but given the amount of “push” (Chest, Tris) we do during F3, it takes some focused efforts to target the back/bis/rear chain. Today was all about the pull-up! Nearly 100 were completed (PERFECT FORM! ha) during the following circuits…

    • 1 mile Warm-up JOG
    • OYO Stretches
    • COP 1 – Pullup Ladder
      • 1 P/U (all 4 Pax rotate thru, short break b/w each set)
      • 2 P/U
      • 3 P/U
      • 4 P/U
      • 5 P/U (at this point – burned out – START BACK AT 1!)
      • 1 P/U
      • Repeato going up the ladder and start back at 1 once the burnout sets in
    • COP 2 – EMOM Pullups
      • Every minute on the minute – do 3 pullups
      • In between – Elbow Plank
      • about 9 minutes
    • COP 3 – Hangman Conditioning
      • Pair of Pax – Run to Light Pole
      • Pair of Pax
        • 30 second chinup hang
        • 30 second straight arm hang
        • lunges
      • Repeato each pair through 3x
    • COP 4 – Push Pull Burnout
      • 1 Pullup + 2 Merkins
      • 2 Pullup + 4 Merkins
      • –> All the way up to 5 pull-ups and 10 merkins
    • MBTTF
    • Names/Numbers
    • Announcements: Saturday Ruck at 6, State Farm themed Q at R&R, Sunday ruck at 7 – see Lockjaw

    The crew seemed to enjoy today – great effort and totally smoked the rear chain of the body. As a plus we got to save the legs/hips/knees a little bit after all the rucking and running we’ve been doing. Hoping Bermuda team can start some OTB on Friday’s as that seems to work for our schedules and helps us avoid the drives to west end. Props to Mudslide for getting like 2 hours of sleep after his Amazon shift and hitting it anyway!

    Prayers for my KC community going through the all to familiar pain of a mass shooting in our city at an everyday event. Pray that the children especially heal physically AND mentally after such a traumatic event. Thankful for the PAX today though – to bring some bright light into my life.

    -State Farm

  • State Farm puts F3 KC in a Body Bag

    Write-up below is from my downrange Q today at “The Dump” in kansas city. I travel there for work alot and have got to know the guys and asked if they were interested in seeing how the big boys do it out east! The guys did great – I also had the pleasure of 2 work colleagues, my little brother, and an FNG joining! See below for deets.

    • The Dump
    • Tuesday February 6th, 2024
    • Downrange Q – State Farm from Richmond Va

    12 hard chargers gathered for a State Farm downrange Q surprise! I tried to bring the pain train in from Richmond Va – but the F3Kc PAX were up for the challenge and not faint of heart. The following may have happened as the fog rolled in…

    • Disclaimer – Apologies for weird east coast regional diction and XO names!
    • Running Warm-ups: Skips, Butt Kicks, High Knees, Bookworms, Super Marios
    • Circle Up: Various Stretches
    • HOLD Plank – F3 Mission, Credo, Principles
      • Name PAX to your right! 5 merkins if you miss it
      • A lot of merkins ensued
    • THING 1 – Triple Check
      • Pax 1 (timer) – Sprint to curb, bernie (backwards run) back
      • Pax 2 – Merkins
      • Pax 3 – Jumps over merkin pax when he goes “down”
    • THING 2 – Songarama – Chumbawumba’s 1997 classic “TUBTHUMPING”
      • Lunges During the Verse
      • Every time says “I get knocked down” – do a burpee!
      • 4 minute song – probably 40 burpees – Yuck
    • THING 3  – Indigenous people’s canoe race!
      • Line up in groups of 4
      • American hammers in a line (Row the canoe)
      • Pax in the back Broad jumps to front of boat
      • Repeato until you get half way to parking lot  – Recover
      • <On the way back – the Oars break! >
      • Flutter kicks in the canoe
      • Bear Crawl from rear to front
      • Canoe Race to the back of the lot!
    • THING 4 –  Finishers
      • 20EA Single Leg Squats (In cadence) – each leg to burnout the quads
      • 10 “body Bag Builders” – 10 count XO (Burpee with added knee to elbow and merkin) – they suck
      • 10 EA – in cadence
      • Break for various ab reps (Dollys, Rosalitas)
      • Back to plank – name the pax to your left! (Only got 1 name wrong this time!)
      • 5 EA body bag builders to finish
    • Mosy back to the flag
    • Names/Numbers
    • New FNG – WELCOME “Bandwagon”! (Mike) – from Chicago and engineer for Honeywell now in KC. Say’s he’s jumping on the Chiefs bandwagon soon. Brought to F3 by YHC’s brother (White Belt). Bandwagon was an absolute force today great work
    • Circle of Trust
      • Moment of gratitude for 1 thing to start your day
      • YHC grateful to have 2 new-ish to F3 work colleagues there today (Spud, Laces out) as well as my brother (White Belt) while getting to do a down range Q with the KC Crew. Life is so rich.
      • Thanks to Taps, Sweet Potato, Dirty Harry, and others for being very welcoming to me every time I’m in KC
      • Closed out in prayer

  • Southside 6 Feels the Bern

    The 6 hardest men south of Ironbridge eschewed the fart sack for a State Farm beat down! As my favorite Vermont Senator would say “Either every PAX receives a fair share of burnout Merkins, or none do!” In that spirit – everyone got a little taste this morning 🙂 I’ve noticed when doing numbered reps, PAX can tend to tailor their form, effort, or cadence to finish whatever reps are issued. Today’s XO’s focused on complete failure – “berning” out each muscle group in tandem via reps to failure or tabata style circuits. The Southside 6 was rewarded with some State Farm Coffee Fellowship after they conquered the following…

    • Waramarama
      • Start Slow – 10 Tempo Merkins
      • Mosy
      • Speed Drills around Cones
      • Ukrainian Soldiers, Disclaimer
      • Other various I.C. Warm-ups
      • Partner Stretch (@Shaw-Shank and @Posh seemed quite comfortable with each others’ touch)
    • THE THANG
    • COP 1 – Burn-out Merkins
      • Partner Up
      • Pax 1 (timer) – Merkins with excellent form – GO TO FAILURE
      • Pax2 – Runs around bball court
      • (3 Rounds)
    • COP 2 – Burn-out Kicks
      • Swap Partners
      • Pax 1 (timer) – Donkey Kicks – GO TO FAILURE
      • Pax 2 – bernie the bball court
    • COP 3 – Burnout Pull-up Circuit
      • Here we did pull-ups IN CADENCE – did the following as a group…
      • 5 I.C. Pull-ups
      • Run 200m (to other playground)
      • 4 I.C. Pull-ups
      • Run 200m (and back)
      • 3 I.C. Pull-ups
      • Run 200m
      • 2 I.C. Pull-ups
      • Run 200m
      • 1 I.C. Pull-up – ADD 30 SECOND HOLD
    • MBTTF
    • COP 4 – Finisher Calisthenics Burn Out
      • Group does burpees
      • 2 Pax sprint to dumpster and back
      • Repeato through the gang
      • Group does Mtn Climbers
      • 2 Pax Sprint to dumpster and back
      • Repeato through the gang
    • Numbers, Names, YHC Took us out
    • NMS

    Enjoyed some coffee time on the tailgate of YHC’s truck. I received a nice carafe/thermos for Xmas and it has motivated me to make 5-6 extra cups in the morning before F3. Nothing like sipping on some hot coffee even for a few minutes after a beat down and actually catching up with the Bermuda squad. I have to say – the 6 PAX who posted today are arguably some of the hardest PAX in the region (you heard me SOJ 🙂 ) – so we sharpen the iron in a serious fashion every Tuesday – it’s an honor to lead them and it makes me smile!

    Shine the light this week – SYITG

    -State Farm

  • Circle of Beef

    YHC felt the need to bring the south-side cred up to the Midlo maniacs at Timberwolf – what a delight! 10 ice warriors were up for the challenge and received a frozen beatdown on this 20′ morning – the secretly pre-placed kettlebells whispered the following…

    • Warmarama
      • Get warm – 20 mtn Climbers OYO
      • Mosy
      • Inch worms, merkins, Ukrainian soldiers, dead man hang
      • Continue Mosy – football style warm-ups along the parking lot lines
    • COP 1 – Tennis Court Indigenous Crawl
      • Line up along fence – all crawl to the left in plank position
      • Rear Pax does merkin – sprints to the front
      • 1/2 way around the fence line
      • Stop – I.C. Xo’s
      • 1-legged squats (20/leg)
      • Repeato indigenous crawl back to the front
      • 1-armed merkins (10/arm)
      • Note: Doing supported 1-legged/armed work allows us to focus on building muscle in perhaps our less dominate side that we naturally tend to favor – great burn!
    • COP2 – CIRCLE OF BEEF
      • YHC had placed a clocktower full of weighted implements in the rear parking lot
      • 10 stations – each station was “tabata style” – perform 50 seconds/to failure – then 10 second break as we rotated to the next station
      • Each pax got to experience the love at each station along the circle…
      • 1 – 62#KB – Squats/Swings
      • 2 – Wide Grip Merkins
      • 3 – SSH’s
      • 4 – Cindy – Curls
      • 5 – Dr. W’s
      • 6 – Cindy – Skull Crushers
      • 7 – Burpees
      • 8 – 45# KB – Upright Rows
      • 9 – Mountain climbers
      • 10 – LBC’s
      • Finisher – 1 minute plank – F3 CREDO AND PRINCIPLES!
    • Indigenous Mosy back to the tennis courts
    • COP 3 – Merkin Jax Suicides
      • A crowd favorite from my last R&R Q – follows the suicides framework
      • 1 HR Merkin
      • Bear Crawl to 1st line
      • 4 Plank Jax
      • Crawl Bear back
      • Repeato to next set of lines with 2/8, and 3/12 of aforementioned XO’s
      • Timed out at the 3/12 set and MBTTF
    • Flag – Stretch – TIME!
    • Numberama, Namearama
    • Announcements
      • Frozen triangle 2/10
      • GTE Training
        • Before R&R
        • Pumphouse Sunday
        • ALSO – doing a 7am Sunday Longmeadow (chester) Ruck for those on southside – hit up state farm for details
    • Prayers
      • Healing for Cookie’s family friend
      • Wildcat surgery recovery
      • Doozy for new business/bidding opportunity
      • Staying safe from cold and flu season!
    • NMS

    What an honor to lead at Timberwolf. This AO was my 2nd ever posting for F3 back in May so I’ve felt welcome with this team. Great AO that always has some good mumble chatter and hilarious jokes. Props to several PAX (Mudslide, Heist, et all) who did not shy away from the 62# KB work – way to push it and gain some muscle! Make sure everyone stays safe and protected from the nasty colds and flus making their way around – SYITG!

    -State Farm

  • GTE Training – Barbarian KB Ruck

    After signing up for Grow-Ruck and also seeing “the Barbarian” workout posted on Slack – I decided some modified Ruck training (i.e. – Carrying heavy shit long distances) was in order. Not your traditional ruck – but excellent training for the walking with weight but added the bonus of grip strength and core that sometimes is missed with just the pack.

    I scooped the 62# iron and Big Rig hoisted the 45#er – went like this.

    • Warmarama: Jog, Various IC Xos at the jungle gym to warmup
    • THE THANG
      • 1 Mile Kettebell walk
        • 100m right hand
        • 100m left hand
        • 100m front curl
        • 100m rifle carry
        • Stop for Various XO’s for about 2 minutes after each quarter mile (Merkins, LBC’s, SSH’s, Squats)
        • *repeato 3 more times until you get to a mile

    Loved this for the oblique/core workout as well as the grip strength. We kept a brisk walking pace too and got the cardio in

    • 15 minutes left – FINISHER – Hill Sprints
      • Sprint Hill – Crab walk down
      • 50 Dips
      • Sprint Hill – Crab walk down
      • 50 LBC’s
      • Repeato down to 30 reps of both – then we MBTTF for time
    • Names, Numbers, and YHC closed out in prayer.

    Props to Big Rig for ALWAYS bringing the noise. We were both still a bit sore from Hardest mile Saturday. And he lit it up by doing a 5miler Morning Wood BEFORE the KB Ruck Training. Great morning to push one another and get stronger, start the new years week off right.

    -State Farm

  • Nancy Describes a Fart

    8 Friday freakshows swarmed Satan’s hill for a lovely beat down. Swoop was recovering from some winter gunk, so the PAX decided to toss it around for a hot potato pile up. While the Midlo breeze seemed still this morning – the brown wind was blowing hard around the New Market parking lot. Nancy provided a 5-10 minute diatribe of the worst booty toot he’d ever smelled – the rest of the squad farted through the following…

    • Warmarama
      • Oyster looped us around to the cul-de-sac for some various IC Warm-ups
      • SSH, Don Q, Helis, IW, Merkins, LBCs
    • We thought about doing 10 SSH and tossing it back to Oyster… but Cookie took the potato
    • Dora
      • 100 ball dippers
      • 150 Tricep Dips
      • 200 Squats
      • Timer runs to end of lot and back
    • Statefarm takes Q for a Quadrouple Check – grap the Cindys!
    • Quad Check
      • Timer – Bernie halfway up Satan’s Hill – Run Back
      • Pax 1 – Navy Seal Blockees (3 types of merkins at bottom of burpee, then Cindy goes overhead)
      • Pax 2 – Curls for the Girls (Bis for the guys)
      • Pax 3 – WW3 Sit-ups
    • Nancy closes us out – partner style
      • Station 1 – Chest Press
      • Station 2 – Tricep Skull Crushers
      • Station 3 – Cindy Swings
      • Station 4 – Run to Troll house
      • **2 times thru

    Names, Numbers, Announcements

    Prayers: I wanted to specifically give some praise for my little pup George making it through surgery after an encounter with a porcupine over the holiday. Big thanks to all my prayer warriors – God is good. Little dude is recovering just fine. Thank you again.

    I love making the trek up to Satan’s Hill – always a fun group and a good chance to push some weight around at a great AO. Everyone brought their A-game and started the weekend off right!

    -State Farm

  • T-U-R-K-E-Y Trot Triangle

    5 Turkeys gobbled their way across Bermuda in this Thanksgiving themed AO. Altar Boy (Downrange, Columbia SC) was a nice surprise addition to the group this morning. He was a chatty Southern Gentlemen (is there any other kind?!) and was a pleasure to get to know him. We served our Downrange guest the following thanksgiving nummies.

    • Warmarama: OYO Stretch and disclaimers
    • Turkey Trot
      • ~3/4 Mile
      • Sprint 15 seconds
      • Trot for 60
      • Repeato
    • TURKEY Bank
      • 1 Pax Bernie to light pole and run back
      • Remainder do following XOs and “bank” all reps together for 100 of each
      • T – Toes2Bar
      • U – Underhand Pullups
      • R – Reverse Rows (Jerkins)
      • K – Kraken Burpees (modified down to 50 – ouch)
      • E – Elbow 2 Knee Crunch (Freddy M’s)
      • Y – Yurpee (modified down to 50 – ouch again)
    • Turkey Trot intervals for another 3/4 Mile
    • Thanksgiving Stations (2x thru)
      • 1 Pax runs to get groceries (to the taco truck) – Timer
      • 2 – Pumpkin pop-overs (curb jumps)
      • 3 – Pilgrim Plank Jax (Plank w/ shoulder taps + 2 plank jax)
      • 4 – Turkey in the oven (lift cindy from ground to truck bed)
      • 5 – Stuffing sit-ups (Big boy situps w/ an added american hammer at top)
    • One more Turkey Trot to finish up!
      • Sprinkled in 20 Pole Smokers up front
      • Threw in 20 bench Dips (In Cadence)
      • Sprint final leg BTTF!
    • OYO Stretch and cool down for final two minutes
    • Names, Numbers, Announcements
    • Prayers: Safe holiday travels, health and recovery for Big Rig’s mom, guidance and patience as Florence is working to find a home for his dad

    I had fun today. The Fart sack was calling me hard this morning – but making up names/XO’s to fit the thanksgiving theme was something I couldn’t skip out on! Shout out to Big Rig for PERFECT form on the polesmokers, and to Posh/Florence for crushing the sprint intervals. I think we earned some Turkey this week! Thankful for all you brothers.

    -State Farm