Author: Swirly (F3 Corporate)

13 brave men attacked WDOG in the gloom and here is how it went down.

COP: Regular Merkins, Right leg high merkins, Left leg high merkins, fist merkins

Curb crawl : start on curb  5 decline merkins –  bearcrawl to next curb 5 incline merkins crawl bear back repeat 3 times.

Polarbears: polarbear (5 step bearcrawl then merkin) to the center of the circle – crawl polar  bear back – repeat 3 times.

Field: On the end line run backwards to the middle of the field – 5 merkins – sprint back to the start 5 merkins – repeat 3 times.

4 corners on the brick patio: 10 merkins – 10- hand release merkins – 10 workins – 10 clerkins – repeat 4 times

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

Indian run merkin style : runner at the end goes to the front once he reaches front pax stops and does 2 merkins

Ring of Fire : 2 rounds  10 fist merkins – 10 regular merkins – 1 round  10 regular merkins all together .

The story: If you have not guessed it yet YHC was wanting to make sure the pax knew that today was the start of the November Merkin Challenge!  YHC also wanted to make sure that everyone had the opportunity to get off to a good start and it seems we certainly did that by completing 400 merkins – well done guys ! Although there seemed to be lot’s of complaining – grumbling – calls and pleads for side straddle hops – there was not much mumble chatter as the pax locked in on banging out some merkins this morning.  Those of you that are only doing the breathing challenge this month – my apologies 🙂 but you did know this was a Swirly Q!

Speaking of challenges allow me to clarify the rules of an F3 RVA challenge. When a member of the pax puts out a challenge for the group it is obviously open to everyone – you choose to participate however if you choose to participate you must complete the minimum # on the challenge or increase the number you are not to sign up and write in less than the standard unless you are injured – recovering from an injury or have special permission/consideration from corporate. (if you want to do an independent challenge with your own number or exercise  – go for it) but an all out pax challenge has a standard minimum # which if you sign up for is your goal unless you would like to increase it . These challenges are there to push us and I encourage everyone to participate and push yourself while involved in some friendly competition . Example : YHC may consider the breathing challenge – cause( you don;t just participate in the challenges you are good at) – if that were the case YHC would not be doing this 100k in a month Labrat  – boom !

All this is to say – keep pushing yourselves fella’s – a great way to continue to do this is continue to come to F3 everyday because when you do –  you will be inspired / encouraged by those men around you that give it their all everyday, and this will allow you to accomplish things you did not imagine you could.  I’m so proud/blessed  to be part of this group of amazing men – you each inspire me in some way all the time – I am grateful for that and for your friendship.  Way to bang out some freaken merkins today !

Whether it’s merkins, breathing, running, reading, time with the family – whatever – challenge yourself – dig deep and make it happen put the effort in – (Growth does not happen by chance) and if you desire to be a winner – know this – Winners don;t sleep when they are tired – Winners sleep when they are done!

Swirly out!

16 strong warriors posted in the gloom to WDOG and here is how it all went down.

Mossy to the Jacob’s ladder bowl for warm up = IW’s, Helicopters, Windmills, AC’s, SSH’s, APD’s, LBC’s.

Love Hill : Partner up – run from the sign to the gate – 3 exercises = polar bears, LT. Dan’s, Russian Solder’s

Amp Theatre: 1st step =   1 dip 1 incline merkin –

2nd step 2 dips 2 incline merkins – 3rd step 3 dips 3 incline merkins then 3 burpees . repeat 6 times to the top of the steps.

Pole Smoker Indian Run : 4 pole smokers run to the end of the line while pax does Freddy Mercury’s and Flutter Kicks .

Wheelbarrows: Partner up wheelbarrow to the middle of the circle – 2 merkins wheelbarrow backwards 2 merkins – switch up partners and repeat. 2 times each partner.

Curb Crawl Ladder: 1- 5 and back down – incline and decline merkins

Indian/Native American Run – back to the flag .

Highlights: According to a number of pax members  YHC takes these workouts pretty damn seriously 🙂 Dang right we are there to work baby ! It’s no secret YHC loves to lead the workouts. It’s hard to beat a beautiful morning and intense exercise combined with committed and dedicated men. Doing this 7 times a week makes YHC a better man – no doubt about it. News flash – it makes all of the pax better men too – so keep coming out keep pushing yourself and keep surrounding yourself with strong, solid dudes – cause I guarantee you – emotionally , Physically, Mentally you will be better equipped to handle what life throws at you.  OK I’ll get off my box now – on with the story….

On the mossy towards love hill 3 nice size deer ran right in front of YHC which made me come to a quick stop. Circle K was right there with me but missed the deer – again … Thankfully nobody was hurt and we proceeded with the workout. Men’s Health had a story a few months back that said the Amazon look was back in style for women – yep YHC read this article in utter disbelief…. YHC is not a fan of having to use a machete – but we sure could have used one this morning cause the amp theatre was a jungle… Dude Hardywood – first question where were you this morning and second – the pax was saying you were the one that was gonna trim this bush….. YHC is here to tell you that bush needs trimming -( Not that there is anything wrong with that)… Thankfully we all made it out of the jungle alive. Sippy cup had a quick scare right at the end as he was going down for his burpee’s a morning dove shot out of the tall grass – it gave a few of us quite a jolt – especially cause we were all waiting for the first guy to land and come up with a snake..

Lot’s of moans and groans as usual on the pole smokers… The wheelbarrow up and back were a real crowd pleaser – YHC partner Goldberg crushed it – well done dude … Some of the pax were being dragged back by their partners – hey whatever works baby – love the effort.  Bootleg pushed hard on the Indian run back to the flag – way to work man – keep pushing your doing great.  EF Hutton – glad to have you back man – our thoughts and prayers  are with your family at this time brother.

Big thanks to Viral who took us out..

Always a pleasure to lead fella’s – see you dudes in the gloom..

17 strong attacked WDOG this morning and here is what was playing in the theatre ….

COP: 10 burpees, Imperial Walkers, Windmills, Helicopters,  Russian Solders, Flutter Kicks, APD’s, Arm Circles, SSH’s.

Up the steps: Incline merkin Ladder 1-18

Down the steps : Dips ladder 18-1

Dora : Partner 1 run out and around the theatre back to the bottom  – partner 2 start the first  exercise – 100 Captain Thor’s  – 2nd exercise 200 knees – toes sit ups, 3rd exercise 300 LBC’s.

Ring of Fire : 10 clerkins 10 workins each – around the horn..

Mossy back to the flag.

Moleskin:

YHC is not sure what was the  most amazing thing  this morning – the cool weather – Flashdance  being on time – or Upchuck being back at a workout?  TYA and Labrat seem to think it’s Upchuck being back cause they both thought that dude quit … Welcome back Upchuck… Hey Flash – keep it up man (see it’s better when your on time ) weather man we love you keep it coming baby!

The morning was spent in the Theatre – YHC felt the pax needed some culture 🙂 ….. Little mumble chatter during the warm up – something about Saab being real careful during the windmills 🙂 take it easy Saabski .. As the pax was beginning the dips ladder Labrat noticed some lights on in a car – he thought it was Hardywood’s ride so word made it’s way to the other side of the theatre to Hardywood – who somehow got over to check it out while we were all on the same set/step (dude is fast) good news is it was not his car – nor was it Conspiracy’s, Saab’s, Flashdance’s, or anyone else’s – must have been someone from the running group – (bummer) looks like they will be running home….

The Dora took longer than expected – YHC had at least two more fun things planned that we could not squeeze in today – oh well – next time fella’s.. Not much running this morning since there is a WED HILL run tonight ! But we got some good arm/shoulder and Ab work in – well done dudes..  Thanks for letting me take the lead this morning – it’s always a pleasure !

Announcements : BRR 1 week away baby ! – Wed Hill run / meeting tonight 5:30 -RUN/ Beers/ Water/Food/Fellowship – if your not doing the BRR you are still welcome to join in – so come on out – @ TYA’s  house ..

Reese Strong – Crab picking – please respond the the 2nd Preblast Circle K posted – we need head counts so we can order the crabs/ oysters / beers etc…. So please sign up – all are welcome. Please sign up for the run too – do the 5k the hard way – a regular 5k – the 2.0 run whatever – just do it – and support a great cause !

Convergence : Sept 30th – out at Gridiron 6-8 come on out and celebrate 3 years of F3 in RVA!

See Conspiracy if you are interested in joining a group from his church heading down to Houston on a recovery mission – and please keep those folks in your thoughts and prayers at this time.

1 more day in the 100 mile monthly challenge – go get it boys !

See y’all in the gloom..

A team of 8 hit WDOG this morning and here is how we rolled..

COP: SSH’s, Windmills, Helicopters, IW’s, Copper Head Squats, LBC’s, Flutter Kicks, APD’s

Dips on the wall :  Partner up – 5 sets of 10 dips on the wall while partner holds feet.

Rusty Cage : Partner up – 5 pull ups 5 overhead press with sandbag 5 sets   – 5 jerkins – 5 overhead press with sandbag .

Partner leg toss :  3 sets of 20

Hardywood Special ” Partner up – bear crawl to the middle – 5 BoYah merkins crawl bear back – pax in plank

Plerkins : 3 sets of 10 partner up feet on back of partner who is in elbow plank 10 derkins

Indian Run – back to the flag

Mary : Cross leg lifts, Freddy Mercury’s 6 inches

The Story: YHC arrived to the AO with the temperature gauge reading 70 and thought man we have had some great weather for workouts these last few days… YHC was glad to see some folks roll in this morning. We had a small crowd for WDOG but that did not deter us from showing the rather large Seal Team group what we are made of. Nope Nope Nope – there was no fight or competition (unfortunately) but Oyster was ready – atta baby Oyster – points for your file buddy.. Oyster was leading the way on a Indian Run Mossy and the Seal team was coming right for us – instead of moving Oyster stayed strong lowered his stance and plowed right through them – YHC had flash backs of his coaches screaming follow your block Hardy!!! YHC lowered his shoulders and center of gravity grabbed the back of Oysters shirt  and split that whole through the Seal defense – freaken awesome….

Bootleg gets the lion heart award for the day – that dude was pushing – giving it everything he had this morning – very well done dude! Sippy Cup is back – just in case you all were wondering – dude is a beast! Flipper crushed today’s upper body beatdown as one would expect – atta baby Flipdog!

Don’t know if any of you have ever partnered up with TYA during a partner leg toss but holy sh%5$3t!!! That dude will take your legs/feet whatever the hell he can grab or push and freaken destroy you – it brings partner leg toss which is a good ab workout to a whole new level… Well done TYA – my abs are aching..

Shout out to Depends and Dexter – way to bring it today guys – keep up the good work.

Announcements : Wed Hill run tonight 5:30, OBT in town tomorrow night 6PM The Veil, Lot’s of stuff happening in Sept- BRR, Reese Strong, Crab Picking, Convergence. 100 miles is the challenge in August – sign up and go get it !

Flipper took us out with some thoughtful and encouraging words !

A pleasure to lead this morning guys – See y’all in the gloom…