Author: Swirly (F3 Corporate)

  • Strong Breeze

    4 studs posted to Roller Coaster this evening and here is how it went down.

    Honeydo – 1 medium – 2 short loops

    Vinny – 1 medium – 1 short loop

    TYA – 2 mediums – 2 short loops

    Swirly – 1 long- 1 medium – 3 short loops

    Great job guys – really enjoyed it. Started out smoking hot on the first couple loops – but a very nice breeze there at the end to help cool things down.

    BRR is coming soon – if you need to get some hill work in get yourself to Roller Coaster – Spider Run or River Run and get that work in…

    Roller Coaster next week will be at Kuba Kuba 2 – Kubota has the Q.

    See y’all in the gloom.

  • Punished

    4 strong posted for Punisher tonight and here is how it went down.

    COP: 30 Elbow plank up downs. 20 Burpees, 20 side planks each side, 40 2 count mountain climbers, 50 merkins, 40 2 count flutter kicks, 20 count boat hold. Repeat 3 times !

    Benches : 15 dips 15 up downs 3 sets !

    Pull ups – Ladder Overhand pull ups – down the ladder 5-1 – Chin ups ladder back up the ladder 1-5

    Curb Crawls – 1-6 bear crawl merkin – crawl bear back merkin

    Mary : cross leg lifts – APD’s – plank hold 3 inches.

    Great job guys – way to work – thank for coming out and thanks for allowing me the opportunity to lead tonight. That was not easy in that heat !

    See y’all in the gloom…

  • Breakfast Club Solo!

    1 dude showed up in the heat for Breakfast club this morning and here is how it went down.

    Park at Dogpile 5AM (Unable to do ET’s today unfortunately) . Run from dogpile to ET’s – once at ET’s wait for other pax members – negative on that so proceed with launch from ET’s 5:30 am run from ET’s back to dogpile – towel off – greet the early risers pax and get ready for some dogpile.

    See y’all in the gloom!

  • A tour anyone ?

    7 strong posted this morning for a tour of Batteau and here is how it went down.

    Hot Potato Q – Swirly : COP – SSH’s Helicopters , Windmills, IW’s, Merkins , LBC’s. Exercise : 20 dips 10 derkins run from the pit to the top of the hill – repeat 3 times.

    FacePlant : run around the lake – alternating 5 burpees – 5 WWII’s at each light post.

    Sippy Cup : bear crawl up steps – run flat surface – pick up boulders – back down the steps. Lunges with boulders press shoulder to shoulder – walk with boulder overhead – boulder on shoulder back up the steps – deposit boulder.

    Posh – Ring of Fire – chose your style of merkin =10. Upgrade 40 flutter kicks – Doozy – 20 squats – Sippy – one foot hops – each foot.

    Back to the flag – Sippy took us out !

    Great job guys – way to work. Tried my best to recall all of what we did this morning – excellent way to start the week !

    Thoughts and prayers are with Exit Row at this time.

  • A week at the beach

    Okay well let me begin by saying the majority of people at the beach need F3 – they need Swirly ! For the love of god cover yourself – sorry judge not less ye be judged right – I get it – but holy mother of god have some respect for yourself – put it down (whatever it is ) and bang it out baby ……. Woooo!!

    So here is the deal – first morning running the 2 miles to the pull up bars and benches and 2 miles back to the beach house I see a dude in a shirt that looks like one I have which happens to be the Red F3 lexington (Cheech) shirt… So I’m running – dude is coming towards me – (walking)!!!!! and I kinda say hey( in the way Swirly says hey) – which is hey man – F3 – dude says yea – Swirly say walking ??? Anyway nice due Jekel tells me where he’s from that he did BRR once… – that he did Palmeto couple times – all this time I;m in running in place of course and letting him know this is our 5th BRR and we are doing a 6 and a 12 man team – not that F3RVA is competitive or anything – boom!!! So dude says well Swirly you seem real involved in F3 really (in to it) – ah yea dude you could say I’m kinda involved and into it 🙂 – so he says you must know Dredd – I say who ? Naw I know OBT (cool dude) – but I bet Dredd knows Swirly 🙂 End of jogging in place fist bump (want to join me for a quick pull up – merkin – dip – beatdown)? Jekel – no.. Swirly – later man take care F3RVA will be hitting that palmeto race – maybe next year – what do you say fella’s you with me ??

    Beatdown everyday : 2 mile run to the bars and bench – 3 sets 5 overhand – 3 sets 5 chin ups . 3 sets 10 incline merkins – 3 sets 10 dips – run 2 miles back.

    Looking forward to being back in RVA with the pax !

  • How dedicated are you ?

    Swirly’s board 6/25/19.

    10 strong posted this morning for Spider Run and here is how it went down..

    Oak route 4.5.6 milers .

    The humidity was 100% out there this morning but that did not hold back the 10 that showed up to attack the day. Saabski and Kubota ran from their houses so they got some extra in – well done ! 7 – eleven set a personal best she ran farther today than she ever has 4 plus miles – awesome job!! 7 eleven gets credit for today’s BB title. She has been working extremely hard this summer to prepare herself for the next step (College Athletics) there really is no faster way to reach gold status in Swirly’s book than to give life everything you got. I am so very proud of 7 -elevens efforts and am confident that what ever lies ahead for her she will have the strength, fortitude, and desire to achieve her goals. My good buddy Circle K smiles alot – now you know why (it’s not only the coors lights ) 🙂

    Super job by all who ran this morning – Tobit freaken killed it up Boatright catching up with Saabski and Faceplant – well done dude.. Lugnut crushed it and he didn’t get lost (Unbelievable ) ! Singer and TYA made it look easy out there and could have kept going… It was a pleasure to be out there with all of you.

    Thanks to all for the anniversary wishes – i really appreciate that. I am truly blessed and have much to be thankful for !

    What is it you want ? How dedicated are you to achieving it ?

    See y’all in the gloom..

  • A Beautiful night

    3 strong posted for Roller Coaster and here is how it went down.

    An absolutely wonderful evening for a run. Sunny(Overcast) and 70 baby !

    Vinny : 2 medium laps

    TYA : 3 medium laps

    Swirly : 3 medium laps

    Vinny joined in after the first lap – so glad you could join us brother – enjoyed the run fella’s ! Game 7 tonight – TYA fired up he had a great run and he is Q for Mary tomorrow = Boom !

    F3RVA – Come on out the Roller Coaster – it’s an excellent ride !

    See y’all in the gloom..

  • Summer evening

    Can’t think of a better way to spend a summer evening than to spend it @ the Punisher – well done pax ! 14 strong tonight !

    Here is how it went down this evening : COP – SSH’s, Helicopters, Windmills, IW’s, merkins, LBC’s – mossy …..

    Four corners – around the school – 1st corner 25 hand release merkins – 2nd corner – 50 SSH’s, 3rd corner 75 squats – 4th corner – 50 LBC’s 50 burpees !

    Playground : Chaz Michael Michael’s 3 sets of 7 with partner – 3 sets of 20 Wilsons boxing cockroach with partner.

    Benches : 3 sets – 20 dips, 25 incline merkins 30 step ups

    Field : 20 donkey kicks – bear crawl to tree 20 WWII’s run back – next round balls to the wall – into chicken peckers 20.

    Ring of Fire – merkins of your choice 10.

    Excellent turnout tonight even in the rain! Thanks for allowing me to Lead!

    Great to see some new faces – and great to be back at punisher.

    Props to 7-eleven – she worked out 3 times today =Boom ! And props to Husky for coming after swim practice – yeah dude way to go – thanks to pops for bringing you – way to be Kubota !

    Well done guys who double dipped today as well – strong work dudes !

    Honeydo took us out – thank you and very well said my friend!

    F3 retreat coming in September !

    Sign up for Breaking bread !

    See Y’all in the gloom….

  • Wait where did the rain go ?

    2 strong posted for Roller coaster this evening which looked like it would be a rather stormy run. We launched at 5:30 – no rain but lot’s of humidity !

    3 medium loops = 5 miles = Boom !

    Hope to see more guys out @ roller coaster now that the summer tour is in full swing and BRR is not far off….

    See y’all in the gloom

  • Cloud Cover

    5 strong posted for Roller coaster and here is how it went down.

    TYA – long loop – medium loop – short loop

    Oyster – long loop – medium loop

    Upchuck – long loop , medium loop, short loop

    Offshore – long loop, medium loop, short loop

    Swirly – long loop, medium loop, short loop.

    We were all grateful for the cloud cover cause she was warm out there last night.. Great to have five guys out there… BRR not far away – summer tour is on us. Come on out to Roller coaster…