Author: Swirly (F3 Corporate)

  • 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…

  • Thank you all !

    Well guys this has been the scariest week of my life because I felt so helpless – but I am happy to report that my M is now home from the hospital recovering . The good news is that the big life threatening things have all been ruled out after multiple tests and procedures. The plan now is to find a specialist that can pin point the problem and develop a plan to solve/ contain it. I can assure you this – and y’all know me – when I lock in on something I see it through – we will figure out what is wrong we will see this through no matter what it takes.

    I just want to thank all of you that have called , texted, prayed on our behalf – we feel the power of your thoughts and prayers and they are much appreciated. To those of you that have brought flowers, came by the hospital, brought food or have made plans to bring food – please know how grateful we are. It is such a blessing to have good friends and people who care about you. I’m pretty worn out so I hope this is all making sense – I just wanted to reach out to my brothers and let you all know that I love you and we are so thankful for you all.

    Please go hug your wife and kids – please don’t sweat the small stuff – please don’t think you are alone if you are battling something – please know that this is a special group and we take care of each other.

    I certainly miss seeing all of you each morning – and know this I will be back – but my focus right now is getting my family back to normal .

    See y’all in the gloom !

    Swirly

  • Hills Please

    2 studs posted this afternoon for Roller Coaster and here is how it went down.

    TYA – 1 long loop 1 medium loop

    Swirly – 1 long loop 1 medium loop 1 short loop

    TyA did a great job especially just coming off his 50k this past weekend – well done dude.

    Although we both had some heartburn from lunch…. It felt great to be out running the hills on a beautiful evening!

    See y’all in the gloom .

  • Back to the Hills

    4 strong posted for Roller Coaster this afternoon and here is how it went down.

    Kubota and Husky – 1 long ruck loop = Boom!

    EF. Hutton and Swirly – 1 long loop , 1 medium loop, 1 short loop = Boom !

    Great to see Kubota out there right after battling the flu – atta baby ! Always a pleasure to see my buddy Husky! Enjoyed running with EF. Hutton – excellent job let’s do it again soon brother. Missed our man TYA out there this evening but hope his daughter TSB had a great run !

    See y’all in the gloom!