Author: Swirly (F3 Corporate)

  • Four Years !

    20 studs posted for WDOG this morning and here is how it went down.

    COP : SSH’s, Helicopters, Windmills, IW’s, Cross leg lifts, APD’s, Merkins

    4 corners on the field : 10 merkins – 20 Cap Thors, 30 LT Dan’s , 40 Burpees

    Indian run followed by Indian Run pole smokers – 4 pole smokers while pax holds 6 inches run to the end of the line.

    Steps : 4 incline merkins @ each step up – 4 dips each step down.

    Modified Love Hill : Partner up run to the fence – 2 exercises – broad jump burpees – lunges up the hill as a team.

    Wilson’s boxing cockroach – partner up 4 sets of 20.

    The scoop :  Great work this morning guys – thanks for allowing me to lead. 4 years goes by fast. I can’t begin to tell you all how much this group means to me.  I wish my shoulder felt a bit better cause I had some big plans for the 4 year anniversary – but hopefully the beatdown was good enough…. 5 years will be an hour!

    Thanks to Vinny for taking us out – really appreciate the thoughtful words brother.

    Thanks to Bleeder for inviting me out to F3. Thanks to TYA for always encouraging/ challenging me to keep  pushing  towards new goals! Thanks to all of the pax for inspiring me each and every day.

    Swirly’s board for today reads – Are you tough enough for your dreams ? Go Get it!

    See y’all in the gloom..

     

  • Short Loops

    4 studs posted for the Hill run this evening and here is how it went down.

    Husky – 1+miles – short loop

    Kubota – 2+miles short loop with a ruck!

    TYA – 5 short loops – was flying this evening – way to go dude = 4 miles

    Swirly – 5 short loops – 4 miles

    Great job guys – beautiful night for a run. Thanks for bring me some water TYA! Thanks for taking us out Husky – awesome job.

    See ya in the gloom…

  • A roller coaster @ Mary

    4 studs posted for roller coaster this evening and here is how it went down.

    Change of plans – meet @ Mary (for safety reasons) Hillcrest still pretty slick…

    Kubota and Husky 2 laps (Ruck Style) around the school.

    TYA – Swirly – Old School 4 mile loop on grove – Grove to Malvern back to Grove up Three Chopt back down grove to Mary = Boom!

    Great job guys beautiful night for a run. A little crazy with the left over snow and the 5 pm traffic on Grove – but all in all a solid run.

    See y’all in the gloom..

  • Lone Wolf

    As I ran to the AO in complete silence this morning (which was awesome)  I already knew that there were a few regulars that would not be there. Running in boots through a foot of snow I was breathing fairly heavy as I arrived. There was a black truck headlights facing the opposite direction of how we usually park so I could not be sure it was one of us. Come to find out it was my buddy Flange! OK I thought – party of two ! Errrrr… Flange jumped out of the truck an informed me that he had forgot to bring his shoes which fit inside his hunting boots. So the right call was made – dude get back in the truck. After a brief enjoyable cold conversation Flange hopped back in the truck and rolled. So solo Q it is….

    Run back the way I came  through the neighborhood( total miles = 2)  – which as you can imagine was no joke this morning…

    Clean off two cars – clean off a pathway on the steps = boom ! Nothing too special or creative but I worked up a good sweat. Looking forward to seeing how Spider run will work tomorrow ??

    Yes Flange you get Big Data credit – cause you showed up buddy. I know you were willing to stay and plow through but you made the right call – better to keep your toes 🙂

    See y’all in the gloom..

  • Tree Work

    18 Studs posted this morning in the crisp cold gloom and here is how it went down.

    COP : SSH’s, Helicopters, Windmills, IW’s, Flutter Kicks, APD’s, LBC’s.

    Tree Work : one the short side of the field – 5 hand release merkins at each tree – long side of the field 5 merkins each tree – short side of the field 5 Chuck Norris merkins at each tree.

    Wilson’s Boxing Cockroach – 3 set’s of 20.

    Triple Check : run the perimeter of the black top – LT Dans, Cap Thor’s

    Polarbears to the fence – donkey kicks run back – Karaoke to fence – heals to heaven run back – Karaoke to the fence mountain climbers run back – bear crawl to the fence 10 clerkins run back.

    Native American Run around school back to flag.

    Mary : 6 inches

    The scoop : The pax stayed in their vehicles until 5.27 this morning (Good call).. . We got moving and stayed moving for 45 min. YHC apologizes to those without gloves this morning (TYA – Kubota) way to tough it out fella’s most of us except Hardywood (Stud) were bundled up  and ready to shed some clothes 10 min in.. It’s still shorts weather though guys – whats the deal with these pants I’m seeing ?? Handshake crushed the treework – atta baby – Hardywood totally smoked Wilson’s boxing cockroach 🙂 Conspiracy flew through the triple check, Dr Try Hard killed the polar bear / Karaoke/ bear crawl, Greenbow pushed hard on the Indian run – and Kubota and TYA did it all with out gloves (not there is anything wrong with that 🙂 ) Great to see all of the pax out there this morning way to push – holding the 6 inches at the end on the cold ground is no joke !  Great partnering with Seymour and Pucker on the triple check.  Thanks to my man  Bleeder for calling me in in relief today.. I appreciate the pax allowing me to lead – great work guys.

    Announcements : Hardywood has pigs – anybody want one for Christmas – see him 🙂 Yo ! one of Hardywoods 2.0’s (oldest daughter) wrote a freaken book – yep that’s right she wrote a book – and there will be a book signing celebration next Friday – watch for a blast from Hardywood on that – and congrats on that dude – that’s huge! Dr. Try hard says there may be a Holiday Happy Hour sometime at Capital Ale House so just head there every evening after work  until you see some brothers 🙂 ah … actually stay tuned on that – he’s gonna get some more info !

    Thanks to Vinny for taking us out – very well said brother!

    See y’all in the gloom..

  • Party of four

    It was a party of four @ Roller coaster this evening – keep your hands a feet inside the cart at all times and enjoy the ride!

    Husky was bundled up but crushed it dude is a stud! Kubota with his ruck sack on  – trucked up those hills – atta baby Kubota I see you!!! TYA was on a roll quick feet –  short sleeves and all speeding up and down the hills. It was a beautiful night for a run cold and crisp- perfect for a party of four – but y’all come on out and join us. Looking forward to some more of those cold crisp evening runs…

    Great job fella’s enjoyed it.

    See y’all in the gloom…

  • Hot Potato

    3 studs showed up for a Monday morning beatdown and were served a nice hot potato – just what the doctor ordered baby !

    COP: SSH’s, Windmills, IW’s Helicopters, Flutter Kicks, LBC’s merkins.

    Swirly : Steps : 2 incline merkins each step  up – 10 curls with rock, 10 LBC’s at the top  – 2 incline merkins each step back  down. 1 incline merkin 1 squat each step up – 10 curls with rock – 10 LBC’s – repeat back down – 10 curls, 10 LBC’s at the top.

    Vinny : Triple Check – In the valley   clockwork merkins  clockwork – PLT’s – run up and back – those PLT were brutal

    Sippy – Kick Boxing  timed  – jabs – upper cuts, kicks crosses elbows knees – breath baby breath !

    Vinny took us out.

    Bearcreek this weekend – go gettem boys !

    Great job guys – awesome way to start the week – see y’all in the gloom…

  • Loud Mary Keep on Rolling

    23 studs and a visitor at the end – hit Mary this morning and here is how it went down.

    COP : Merkins – SSH’s, Windmills, Helicopters, IW’s, Copperhead squats

    Track work: Partner up run the track opposite ways – meet in the middle 10 merkins of some variation – run back to start 10 merkins of some variation – repeat 4 times for four full loops.

    Wilson’s Boxing Cockroach – partner up – 3 sets of 20.

    Triple Check : run the length of blacktop and back – SSH’s , captain thors

    Army crawl – across the front yard to the sidewalk 10 merkins – polarbear across the yard to the end 10 merkins.

    Partner leg toss – 3 sets of 20

    Curb Crawl ladder 1-5 and back down.

    The scoop: Big Blue was packed with fun this morning before the work out – perfect picture of a clown car – enjoyed it Lockjaw, Bleeder, TYA, and Labrat !

    Been a while since YHC has Q’d Mary – really enjoyed it fella’s. Seems we were a bit too loud there at the end – as a visitor Sarah came across the street in her PJ’s to let us know we were being extremely loud. I have to say I applaud the fact that she walked over waited her turn in nameorama and politely told us we were being loud. Oh well this happens at least once a year – no harm done – hope she passes her exam.

    Great to see everyone out there this morning – way to work –  thanks for allowing me to lead .

    See y’all in the gloom..

  • Back on the Roller Coaster

    4 studs posted for the Wed night hill run (Roller Coaster) and here is how it went down.

    Kubota and Husky – 2 short loops

    Swirly – 3 long loops

    TYA – 2 Long loops

    All at different launch times 🙂

    Great job guys – beautiful night for a run. See y’all in the gloom

  • Bikers, Runners, and a Rucker

    5 strong posted for the Wed Hill Run and here is how it went down.

    Husky and TYA – crushed it on there bikes. Husky attacked the hills – TYA rocked it over to Northside and back!

    Kubota – Rucked it – 30 pound pack jogging and walking the hills – atta baby Kubota – way to push dude !

    Shakedown and Swirly – run the hills – Shake = 1 long loop then had to split wasn’t feeling great – hope your feeling better dude! Swirly – 1 long loop – 1 medium loop – 1 short loop.

    Great work guys – enjoyed it !

    See y’all in  the gloom…