Author: Swirly (F3 Corporate)

  • Rock Falls

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

    4 milers – out of campus across the bridge and back.

    5 milers – out of campus across bridge to rock falls and back

    6 milers – out of campus across the bridge to rock falls up the hill and back.

    Nice humid morning for a run. We were missing some of our regulars because of last nights game – Congrats to all our UVA alum and fans !

    Send positive thoughts Toto’s way as he goes through his review today and his mom looks for employment.

    Great work today guys – enjoyed it !

    Wedding Singer took us out !

    See y’all in the gloom..

  • Two Roller Coasters

    2 dudes posted for Roller Coaster this evening in two different locations.

    Swirly : Trail run 7 mile loop = boom!

    TYA : Hillcrest – 2 long loops = Boom!

    Beautiful evening for a run – way to get some miles in buddy! Kubota we missed you and Husky out there. Next weeks Roller Coaster is @ a different location with a Happy Hour to follow – see BB or Kubota for details !

    See y’all in the gloom

  • Let’s go get it !

    13 strong posted this morning at WDOG and here is how it went down.

    10 burpees = boom ! Mossy…

    COP: SSH’s, Helicopters, Windmills, IW’s, American Hammers, Flutter Kicks, APD’s, Hitchhikers

    Rusty Cage : 3 sets – 5 pull ups, 5 burp ups, 5 hanging crunches, 5 chin ups.

    Partner up – 3 sets of 5 Jerkins – 3 sets of 5 – partner dips – mossy….

    Amp Theatre : 2 incline merkins at each step to the top

    Circle 1 : partner up 3 sets of 20 – Wilson’s boxing clown cockroach – mossy..

    Circle 2 : partner up 3 sets of 10 boYah merkins and WW11″s

    Hill : run to the middle tree 20 SSH’s run backwards back – run to light pole at bottom of the hill 20 SSH’s run backwards back.

    Circle : Burpee shuffle

    Native American Run back to the flag.

    Ring of Fire – 10 merkins.

    The scoop ….. A 30 degree morning got warm quickly… Great to see 13 strong @ WDOG this morning. Both the American Flag and the F3 Flag were planted this morning (Thanks to Circle K for helping me get these back in my truck). This morning we got to experience how awesome Dogpile is – what an AO! Great job by all! Felt good to get some cage work in..

    Announcements : April fools is coming up (what could happen ) ?? Faceplant has a VQ coming up next week – gonna be a brutal run at least for those of you that can keep up with him …. Vinny is heading to the Homestead (nope he hasn’t gone yet – leaves Friday morning 🙂 have fun brother we will miss you at Breakfast club and dogpile – I assume you will be running Friday morning ! Big day tomorrow – come to Mary and see…. Thanks to Bodo’s for taking us out this morning – well said brother. Thanks for allowing me the opportunity to lead this morning fella’s – it was a pleasure.

    See y’all in the gloom…

  • Three’s Company

    Three studs attacked the hills of Roller Coaster last night and here is how it went down.

    Offshore – Ruck loops = Boom !

    TYA – 2 long loops, 1 short loop.

    Swirly – 1 long loop, 1 medium loop, 1 short loop.

    Well done guys – beautiful night for a run!

  • Mexico

    F3 – Mexico version .

    6 miles everyday on the beach followed by a few swims in the pacific ocean.

    Boom !

    Swirly is back – see y’all in the gloom…

  • Three Amigos

    I hope this works – seems the page has changed – Anyway here we go …

    3 studs posted this rainy Monday morning and here is how it went down.

    Warm up : SSH’s Helicopters, Windmills, IW’s

    Three Sets : 10 derkins – run up steps – 10 V’Up’s – 15 incline merkins – run steps 15 WWII’s – 20 dips run steps – 20 Flutter Kicks.

    Three Sets : 10 Boulder curls – 10 crabcakes. 10 Boulder overhead press – 10 Boulder squats – 10 Boulder bench press – 10 Boulder WWII’s.

    Playground : 5 pull ups – 5 merkins – 1- swing planks – repeat 3 times.

    Tennis Courts : Lunge across – 10 Donkey Kicks – Lunge back – repeat with Karaoke – High Knees – butt kickers – bear crawls – polar bears and finish with a suicide.

    Mary : Cross leg lifts and LBC’s.

    The scoop : The rain held off for the most part so it was a nice cool morning. Glad to have Vinny and Sippy join me – thanks for letting me lead guys – way to push. Thanks to Sippy for taking us out. F3 shirts on the way see Dr. T.

    See y’all in the gloom…

  • Super Bowl Monday

    5 strong posted for a Monday morning  Hot Potato beatdown and here is how it went down.

    Swirly : SSH’s Helicpters, Windmills, Merkins, Fluttler Kicks

    Lunges across Tennis Court – 10 Donkey Kicks Lunge back – repeat with Bearcrawls – Russian Solders, Polarbears, Butt Kickers, High Knees.

    Flange : Figure 8 : Run the big loop and the small loop back to the start  with LT. Dans and Carolina Dry Docks – repeat 8 times.

    Sippy Cup:  Shadow boxing – run around the house between sets.

    Great job guys : Awesome to see Flange back out there – we missed you dude – glad you had a good trip celebrating your M’s birthday and that your wrist is better. That figure 8 with the 30 pound vest really sucks….

    Sippy – the boxing always gases me – it’s a great addition to our workouts – thanks for bringing it out!

    Hardywood and Face Plant were flying out there today…. We missed our buddy Vinny this morning and hope his 2.0 is feeling better!

    Sippy – thanks for taking us out – well said my friend!  Great way to start  the week guys – well done !

    Order your shirts guys if you have not already……

    See y’all in the gloom….

     

  • Tempo

    8 strong posted at Batteau this morning and here is how it went down.

    Flutter kicks, APD’s, Russian Solders, IW’s, Squats, SSH’s – 20 burpees.

    Teams of 4 – swing jacks – step ups, decline merkins until the runner gets back – everyone goes through rotation once. .

    3 Sets : 5 pull ups – 10 incline merkins – 15 sit ups.

    Indian run – around the park – to the circle in the bottom.

    Partner up : 2 sets of 25 Wilson’s boxing cockroach

    3 sets – 10 dips 15 incline merkins – run to the top of the hill – 20  partner leg toss – run back down.

    Curb crawl – 1-5 bear crawl – incline merkin crawl bear back decline merkin.

    As YHC ran up this morning Vinny was in his car jamming one of the songs the band he represented from  back in the day – YHC liked it of course  – country rock kinda tune = boom !  Great to see 8 guys out there – awesome to have a visit from BT – been awhile since he’s been to Batteau. We kept it moving today and other than a few times when the wind kicked up it was a beautiful morning and a great way to start the day. It seems the crowd favorites this morning were the swing jacks (a Vinny special) and Wilson’s boxing cock roach – both ab busters…  We had a nice tempoed mix of arms, abs, running…

    Excellent work guys – thanks for allowing me to lead.

    Announcements : Remember to go online and order your shirt if you have not already.  Stay tuned for a new date for Puppypile. Sign up for breaking bread.

    BT took us out – well said brother !

  • Shorty’s

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

    Kubota and Husky – ruck loops = boom!

    TYA – Late night run = boom !

    Swirly – 5 short loops = Shorty’s – boom !

    Well done guys – t -shirt weather run in January – can’t beat it!

    Anybody thinking about BRR this year – then come on out and join us for some extra hill work!

    See y’all in the gloom.

  • Solo on the Ice

    Lonely, dark, and slippery  @ Batteau this morning.

    Run to the AO – Run around the AO – Run back home. Scrape the ice of the cars = Boom !

    Got word that Vinny would not be there last night – figured Sippy might not be there because the bridge is closed – Bleeder might still be in Wintergreen – so when 5:30 hit and nobody else was there I was not surprised or deterred because you only need 5 letters to define the word commitment – ALL IN ! (Swirly’s Board)

    See y’all in the gloom..