Author: State Farm

  • Bermuda Spartan Race

    The boys were back in town for another version of the Bermuda obstacle course! This AO has over a dozen features (steps, playgrounds, picnic tables, track, curbs, etc…) that sort of make it feel like a PAX Playground. Was nice to have our numbers up to 7 today – great energy and effort by all. Props to Big Rig who hit his 1-mile PR of 6m:44s during morning wood! Here’s what the early voting poll workers at Ecoff might have seen…

    • Warmarama: Welcome and Disclaimer, Imperial Walkers, SSH, Plank + Credo, Principles

    BERMUDA SPARTAN RACE COURSE

    1. Indigenous Curb Crawl, Group Merkin after each makes it to the front
    2. Pole Drills: Sprint forward and bernie back around each pole, burpee after each pole
    3. Playground 1: 20 Toes2 Bar, 20 Mountain Climbers
    4. Gazebo Picnic Tables: Crawl over each table side to side, 20 yard sprint (x 2)
    5. Coupon Circuit: 1 PAX Rifle Carry end of lot and back, 1 PAX Curb Toe Touches
    6. Hill Circuit: 1 PAX doing dips, 1 PAX bernie up the hill and back (x3)
    7. Football Field: SPRINT! 100 Yards
    8. Stadium Step Burpee Crawls: Crawl up the stairs 1 merkin and mtn climber, climb down reverso (headfirst if you’re insane)
    9. Playground 2: Group 1 Obstacle course through playground (Monkey bars, Wall climb, Pull-ups, Jump overs) Group 2 1/4mile run around track (x2)
    10. MBTFF FINISHER: Pax 1 Coupon Curls Burnout, Pax 2 LBC’s,
    • Names, Numbers
    • Announcements
      • Saturday Ruck for food! Few of us starting at SOT at 6am and doing 2.5mile down and back + bootcamp (Can’t hack the 4 hours hall pass). Will bring plenty of food!!
    • Prayers
      • Shank and continued good health for his new baby, Big Rig’s mom’s recover, Mudslide new career prospects, Florence continued exams for Police

    Thanks for a little bit of sunlight at the end of today’s AO! Something about a sunrise after a beatdown with the PAX is really uplifting. All did great today challenging the body and moving in some new sequences and variations to keep us fresh. This AO and these PAX are awesome. SYITG!

    -State Farm

  • Stolen Kettlebell Safari

    YHC + 2 enjoyed some off the books beef with a “kettle bell Safari”. Venturing across the Sahara of Bermuda to hunt down the kettles hiding in the brush around Goyne Park. Krikey! CAUTION TO ALL: Unfortunately YHC placed his 50# KB out of eyesight and it was gone upon completion of the AO… Someone in Chester who is now 1 kettlebell richer probably saw the following…

    • Warmarama
      • Disclaimer
      • Mosy Warm Up
      • Stopped every couple hundred meters for various IC warm-ups and stretches
    • THE THANG – 3 XO Circuit at each station – Mosy ~1/4 mile to next station
      • GAZEBO – 60# KB
        • Timer: KB Rows (15/side)
        • LBC’s
        • MTN Climbers
      • NORTH SCHOOL LOT – 50# KB (Rest In Peace 50 pounder 🙁
        • Timer: KB Swings (25 EA)
        • Flutters
        • Navy Seal Burpees
      • BBALL COURT – 25# KB
        • Timer: Shoulder Raise (25 EA)
        • American Hammers
        • Mankillers
      • JUNGLE GYM – 20# WallBall
        • Timer: Wall Balls (25 EA)
        • Toes 2 Bar
        • Toe Touches on Railing
      • TACO TRUCK – 20# Cindy
        • Timer: Curls (25EA)
        • Picnic Dips
        • Freddy’s
      • Bernie Walk up Hill
      • Gazebo Finisher – 60# KB
        • Timer: Upright Rows (25EA) – Youch!
        • Incline Merkins
        • Step-ups
      • Gather up your big game!
        • Each PAX sprinted to the various corners of the plains to gather the fallen game
        • Rifle Carry back with the weight they retrieved
      • MBTTF: Announcements, Prayers, Closeout

    Minus getting one of my FAVORITE KB’s jacked – this was an awesome morning. Posh and Mudslide pushed hard as always through one of the colder mornings we’ve had. Nothing like that first AO with the cold air hitting your lungs. Stay warm, stay healthy, and come join us soon for another Big Game Hunt on the plains of Goyne Park!

    -State Farm

  • Sweet Potato Q

    With the annoyances of modern life (downed internet) ruining Florence’s plan for the Q, the remaining 3 Bermuda boys said let’s Yahtzee this Q. Since it’s the fall – we enjoyed a Sweet Potato Q. And with a nice tight group – some cinderblocks, and even dumbbells fell out of the trucks and into the AO. Yikes!…

    • Warmarama – Big Rig
      • Various IC xos
    • COP 1 – Triple Check – Mudslide
      • Cinderblock Thrusters
      • Dr. W’s (Thanks DTH for this idea from rock n’ roll saturday!)
      • Farmer’s Carry Dumbbells 100m
    • COP 2 – Crossfit Nightmare – State Farm
      • 9 Toes2Bar
      • 15 Bench jump overs
      • 21 Super Inclined Merkins
      • 400m run
      • 4 rounds (Vomit face)
    • COP 3 – Triple Check – Big Rig
      • LBC’s w/ Dumbbells
      • Bernie + Broad jumps to end of lot (we were smoked so ended up more like bunny hops!)
      • Ball Dippers

    MBTTF

    Close out with some stretching and cool down. Great 45 minutes with some classic bruiser PAX.

    Prayers for Posh to heal up from Rugged, for Mudslide and him to be safe at Tough mudder, and for Big Rig’s mom’s surgery upcoming. SYITG!

    -State Farm

  • A Cinderblock Cindy

    2 HIMs enjoyed a starry morning tossing the Cindy around. While I missed our normal entourage of Bermuda bros, it was a pleasure chattering with ma dude Florence . He remains a friend and mentor that helped welcome me into F3 a few months ago – not to mention working out with him “pushes my capacity” to say the least – iron sharpens iron. I pulled out the old Crossfit Exicon for this one…

    Warmarama, Intros, Mosy to Playground

    COP 1: Cinderblock “Cindy” (+ RUN)

    • 5 Cinderblock Pull-ups (Hold Cindys w/ feet)
    • 10 Inclined Merkins
    • 15 Cindy Weighted Squats
    • 200m Run
    • AMRAP in 15minutes

    Rifle Carry with various exercises when you drop over to the TACO TRUCK

    COP 2: Murder Bunny Hills

    *YHC was inspired by the Ironpax activities – gnarly

    • Murder Bunny Up Hill
    • 10 WW3 (BDE Situps)
    • Reverse Murder Bunny down hill
    • 10 Toe-Taps
    • (Rinse and Repeat) x 5

    MBTTF for a quick burnout/finisher

    Great morning push some weight around. Both PAX got better. Good luck to Posh, Florence, Mudslide, and the rest at Rugged this weekend! Continue to pray for healing and peace for Florence’s Aunt that passed. STYITG!

    -State Farm

  • Chad and Jessica’s Wedding

    13 warriors posted for a grab bag beat down fresh off the press from YHC’s mix. Songarama hits included Chumbawamba and the Lil Jon/DJ Snake timelass classic “Turn Down for What” – Hardywood dubbed these tunes “every 2000’s wedding I’ve ever gone to”. Hence the title :). After starting early with some lovely broga (Courtesy @mudslide), some dude in a creepy white van rolled in circa 7am and we got going. Went down like this…

    WARMERAMA: (Start slow – 10 monkey humpers)

    • Mosy to tennis courts, Welcome, Disclaimer
    • Various IC Reps
    • Name the PAX to your right! If you miss – 5 merkins as a group
    • Note: We did extremely poorly on this 🙁 – redemption came later
    • Mobile football style warmups around the tennis court

    THE THANG

    COP 1: Songarama “Tub-Thumping”

    • Verse – Lunges around Tennis Court
    • “I get knocked down” – 1 hand clap merkin
    • Repeat until you piss the night away

    Mosy to the BBALL Courts

    COP 2: Merkin Jax Suicides

    <Note to Future Qs – this was demented, but delicious>

    • Baseline = 1 Perfect Merkin + 4 Plank Jax
    • (Bear crawl to Free throw)
    • Free Throw = 2 Perfect Merkins + 8 Plank Jax
    • (Bear Crawl back to baseline)
    • Baseline = 1 Perfect Merkin + 4 Plank Jax
    • Repeat this going up 1 merkin at each stage, bear crawling back for the single at the baseline – last loop at oppo baseline had 5 merkins and 20 plank JAX. OUCH
    • @hardwood saw Rage in concert in the 90’s #jealous

    Looooooooong mosy to nature center/workout center

    Intermission: Grab a bench – 20 IC Dips – YOUCH

    COP 3: Pull-up Dora

    Gotta stay focused on grip and pull strength – partner up

    • 75 Pull-ups
    • 150 Merkins
    • 200 WW2’s
    • Pax 2 Runs to the top of the hill/sign

    Mosy walk – feeling a little lightheaded – push thru

    COP 4 : Pickup the 6 Sprints

    • Start in bottom of long parking lot
    • 75% run to the next circle
    • 1st PAX there calls an XO
    • Perform XO until 6 gets in
    • Perform 5 reps as a group
    • Rinse and Repeat x 4

    Intermission: Hit the hill by concession stand for a bernie loop (x3)

    Let’s mosy – heading back toward Bball court

    Intermission 2: Grab a bench – 20 perfect flutter kicks IC

    COP 4: Let’s try this again – name the PAX

    • Plank up on BBall Court – only missed 1 PAX name out of 13
    • F3 Mission Statement, Credo, 5 Principles

    MBTTF

    • Finisher 1: Songarama – “TURN DOWN FOR WHAT”
      • Verse – SSH
      • “Turn down for What = Burpee
      • Repeat until you finally need to turn down
    • Finisher 2: Round Robin Mary

    COT:

    • Counterama #13
    • Namerama
    • Announcements: Coffee post R&R, Ruck in November, Rugged/Tough Mudder coming soon, next saturday school of rock. CHECK SLACK BABAY
    • YHC Closed out in Prayer: Safety for Meatball’s wife on mission to Nicaragua and praise for Cha Cha being a grandad (coming this May)

    NMS:

    My first Q at Rock n’ Roll was a blast. I love this group and I can’t get enough of the terrain at this AO. The courts, the hills, the different features – always make for a good challenge. Nice to see Leatherneck out there giving it his all – and shout out to Mudslide for giving his time early for some Broga. This activity has helped reduce my strain/soreness and I highly recommend even some stretching OYO prior to intense sessions. Much love – enjoy a beer while doing some yard work this weekend boys! SYITG!

    -State Farm

  • Too sweaty to Kettle

    4 Iron bell maniacs smashed through Goyne Park this morning. 2nd week of our Off the Books Thursday chester AO is going well – JOIN US! 35th Bday Q made this one feel extra special. We actually got Florence to sweaty to hold the kettlebell – the path there read something like…

    • Warmarama
      • SSH, Helis
      • Stretch with the Kettle (loosen up side and front body)
    • THE THANG
    • COP1 – Clock KB Carry
      • Rifle to 3 o clock
      • 5 No Cheat Merkins
      • Farmers Carry to 6 o clock
      • 5 NC Merkins
      • Repeat with various carry options (Front Raise, Lunges, 1armed)
      • Swap up 2nd round with 5 WW3’s
    • COP2 – Cross body triple check
      • PAX 1 – Cross body toss on curb + Merkin
      • PAX 2 – Kettlebell swings
      • PAX 3 – 1arm snatch carry around circle
    • COP3 – “BERMUDA” Bank (~300 reps as a group, 1 PAX always running)
      • B – Bulgarian Split Squats
      • E – Eccentric Curls (OUCH!!)
      • R – Raises (to the front)
      • M – Mosy to taco truck – 10 booyah Merkins
      • *Florence grabs gloves with 8 minutes to go haha
      • U – Upright Rows
      • D – Deadlift
      • A – Abs
      • *Modified down reps on the last half so we could get the rest of this JUICY Lift in
    • MBTTF
      • Announcements: Crucible Saturday, TBD on SitnSip
      • Prayers: Sending love to Florence’s family as Aunt is heading for the kingdom soon

    Absolutely love this group. Nothing the squad won’t try and tackle. Thanks for spending a great Bday morning sharpening each other. SYITG (next week, same time, same place!!)

    -State Farm

  • Goyne Strong

    The Bermuda boys are doing focus group testing for interest in a Thursday/Friday AO on the SOUTHERN southside of the city. Beta test run today offered a little cindy beatdown for a trio of HIMs. Went something like this!

    • Warmarama with coupons, stretch, dead hang
    • 3 laps around the circle
      • Rifle Carry to burnout
      • Murder bunny to burnout
      • Farmer’s Carry to Burnout
      • Rinse and Repeat for 3 laps
    • Crab walk Cindy’s
    • Triple check
      • Cindy on back merkins
      • Ww2 w/ Cindy
      • Run
    • Bear Crawl Corners
      • Set Coupons on 4 corners of court
      • 10 reps of dealers choice  at your corner
      • Bear crawl to next Cindy/corner – 10 reps
      • 4th corner is run a lap
      • 3 rounds
    • MBTTF, Names, Numbers, COT

    I’ve loved to see growth in the Bermuda AO on Tuesday’s. We are hoping to expand membership in the Chester/Hopewell area via an additional AO later in the week. Ideally using Kettlebells or coupons (more appropriate for Southside Clydesdales). We’ll hold the informal Thursday Coupon gathering at Goyne while the PAX cook-up a permanent option. DM me if interested.

    State Farm

  • In Honor of the Biggest Rig

    5 dreary eyed labor day Donkeys gave Bermuda a run for her money. A whole weekend of fatty food and cold beers couldn’t hold these men down! We had planned for a 1-year Big Rig Celebration – but the honorable BR came down with the sickness at 2am the night prior. YHC did his best to honor the fallen Pax – prayers for his quick recovery. Through sweat burned eyeballs -I think I saw the following happen?

    WARMERAMA:

    • Mosy, Welcome, Disclaimer
    • Ukrainian soldiers, Hangs, Helis, LBC’s
    • Football style warm-ups around the court

    *Things got interesting – Shaw-Shank and Posh rolled in – said warm-ups were for softies and wanted an immediate beat down…

    THE THANG

    COP 1: Curb Crawl Relays

    • All Pax planked on Curb (20′ spacing)
    • Pax 1 – Curb crawls to Pax 2, both do 5 merkins
    • Pax 1 – Lunges to front
    • Pax 2 – Curb Crawls to Pax 3 – continue the chain
    • Merkins/Crawls/Lunges indigenous style ALL the way around the loop
    • 5 group tempo merkins

    Let’s Mosy.

    COP 2: Stadium Stair Four Corners

    • Using each set of stadium stairs as the “Corners” – running sideline to sideline across field
    • 5 Incline Merkins
    • 10 Copperhead Squats
    • 15 Dips
    • 20 Overhanging Flutter Kicks
    • 2 times through!

    Mosy to the playground

    COP 3: “B-I-G   R-I-G ” Group Session – in honor of our man!

    • Work through 2 times through as a group
      • Bear Crawl (around playground)
      • Imperial Walkers – 20ea
      • Gravediggers – 20ea
      • Run to Streetlamp
      • Inverted Rows – 20ea
      • Groiners -20ea

    *Hot Potato’d over to Mudslide for some last minute Triple Check

    COP 4: Mudslide’s TRIPLE CHECK

    • Hold a Pull-Up Hang on bars
    • 200m run
    • Bulgarian Split Squats

    Finisher

    • MBTTF
    • Posh ran the clock with the Mary Ring of Fire

    COT:

    • Counterama #5
    • Namerama
    • Announcements: Big Rig 1 year Q at R&R Saturday, 9.16.2023 Love for Live, 10.17.2023 Rugged, 9-year reunion at The Crucible. SEE SLACK!
    • YHC Closed out in Prayer: Prayers to heal Big Rig from his sickness. Prayers for Liv. Asking for strength and some energy for our Pax back at work after a long well deserved weekend of fun!

    NMS:

    Props to all for pushing it this morning. Would have been easy to fart sack after a long weekend. Good reminder of what F3 is about – picking up your brother when he is down. Hoping our dedication to the Big Rig workout brought him some needed cheer while he recovers. @BigRig, big love homie! SYITG boys.

    -State Farm

  • What’s in the bag man?!

    8 PAX eschewed the fart sack in favor of a kettle bell beat down. YHC grabbed his passport and overnight bag for the trek from Chester to N.O.J – well worth the haul. The kettlebells whispered the following…

    WARMERAMA:

    • Mosy, Welcome, Disclaimer
    • SSH, Hangs, Goblet Stretch

    THE THANG

    • Foreplay: Rifle Carry kettle around the circle, if 1 PAX drops – 5 WWII’s (Lighthouse BEGGED for burpees…)
    • YHC’s surprise bag contained a speaker – background tunes for the pain train were initiated

    COP 1: Curb Toss Triples

    • All Pax planked on Curb
    • 3 sideways plank Tosses, 3 merkins, 3 tosses back, 3 merkins
    • Run around the Circle Drive
    • Rinse and Repeat x 3

    Intermission: Rifle carry kettle around the circle, if 1 PAX drops – 5 merkins

    COP 2: “C-I-R-C-U-S   M-A-X” Group Session

    • Pax 1: Farmer’s carry to end of loop, murder bunny back (tag in the next PAX)
    • Rest of Pax – “Bank” 400 reps in total (all w/ Kettle)
      • Copperhead Squats
      • Incline Presses
      • Rows (on the curb)
      • Chest Presses
      • Underhand Curls
      • Swings
      • Mosy (around circle – 2 laps)
      • Abs (Heels to Heaven)
      • X-Factor (Cross body plank toss)

    Finisher

    • Mosy cool down run
    • Hold Plank
      • Name pax to your right – miss a name – 5 merkins!
      • F3 Credo (@Heist for bonus points with the mission statement)
      • 5 core Principles
    • Rifle Carry BTTF

    COT:

    • Counterama #8
    • Namerama
    • Announcements: Saturday Rock n’ roll, Labor Day Convergence, 9.16.2023 Love for Live, 10.17.2023 Rugged
    • YHC Closed out in Prayer: Good luck and safety to Offshore at his 100-mile trail bike ride. Safety and sanity for all F3 families traveling over the holiday weekend.

    NMS:

    This is my 3rd post at Circus – and it never disappoints! YHC recently did some light reading that confirmed his suspicions – kettle bell work (swings in particular) is one of the best posterior chain muscle building tactics there is. Hence the obsession with logging 45 minutes of windshield time to see this gang of bell bangers. Props to @Fireman Ed for beating that KB like it owed him money. Loving the cool weather to facilitate a proper beatdown – thanks to the Circus Maximus crew for bringing the effort – and some fun along the way. SYITG!

    -State Farm

  • Mini-Murph Maniacs

    5 Southside beefcakes gathered in the 99% humidity for a fun Mini-Murph surprise YHC had in store. After getting whooped by Team Twin Team a few weeks ago – I thought a partner style Murph would help my ego! Unfortunately Chunder (Downrange, MD), spent his load on the Morning Wood Run – but 25 years young, he can handle it! According to the swarm of swamp bugs – here’s what happened…

    WARMERAMA:

    • Mosy to Court
    • Welcome and Disclaimer
    • Various IC Warm-ups
    • Hold Plank – Name the PAX to your right – 5 merkins if you miss!
    • F3 Credo

    THE THANG

    Modified Partner Murph: Partner Up

    • ~1-mile run
      • 1 PAX 75% around track
      • Other PAX doing SSH or Shadow Box
      • Accumulate a mile (ish) – move onto the playground!
    • Partner’s Tackle together (Perfect form!)
      • 100 Pull-ups
      • 200 Merkins
      • 300 Squats
    • ~1-mile Finisher
      • 1 PAX Bernie half of track, sprint back
      • Other PAX doing various Abs

    MBTTF

    Tank was empty and time was up!

    COT:

    • Counterama #8
    • Namerama
    • Announcements: Labor Day Convergence, 10/17 Rugged Maniac, 9/16 Bootcamp for Liv
    • YHC Closed out in Prayer: Praying that Chunder gets some patience and guidance as he’s exploring some new job opportunities within the Navy. Thankful for our time together.

    NMS:

    Props to @BigRig and @Preach for really pushing through the pull-ups, not their favorite XO – but they got better the entire time. I still stand amazed that even a truncated Murph can crush your soul – but it finds a way – glad the HIM’s present could support each other through it. Missed @shaw-shank but rumor is his phone is at the bottom of Pocahontas! Let’s do it again soon guys.

    -State Farm