Author: Swirly (F3 Corporate)

  • 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..

     

  • 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…