Author: Swirly (F3 Corporate)

  • A Hokie @ a Spider Run !

    8 Strong posted this morning @ Spider Run and this was the route…

    Run out of  campus – through TYA’s bat cave – up and over the bridge down the ramp to rock falls road – back up the ramp over the bridge through the shopping center – through campus and back to the flag! The 6 milers added a nice new hill to this route which I’m sure the 5 milers will get the opportunity to experience soon:)

    Mumble Chatter : The Corporate truck was full of laughter this morning. YHC and TYA noticed Saab running in the gloom towards the truck and he joined us as well as Splinter. Once Splinter arrived we had a quorum and the corporate meeting could begin.. The topic was Saab and his 1% body fat – TYA said Saabski’s member is what made up the 1% and as you can imagine things escalated from there !!! YHC was thrilled to see EF Hutton post @ Spider run and he did a fantastic job for his first time out – well done dude – come on back.. TYA is in the best running shape I have ever seen him in – dude looked like he could have run another 20 miles this morning – keep it up TYA – awesome work man!  Bleeder left the pax instantly as he sped away on his bike saying to YHC – don;t wait for me bro I gotta get some miles in – atta baby Bleeder! Not sure where my buddy BT was this morning but never fear corporate will find out 🙂 The 6 milers crushed it this morning even finding a new hill to run thanks to Splinters GPS…

    Great job this morning guys – what a beautiful morning and a great way to start the day… Big thanks to Saab for taking us out…

    Announcements : Splinter has the March HDHH – stay tuned on details for that ( Splinter usually sends out a spread sheet – and you know he loves to explain the instructions 🙂  it’s sure to be a good time- big thanks to Splinter for hosting! There are some runs coming up and you can still participate if you have not signed up for an event yet please do so – we have Bel Monte – Smokey Mountain Relay – and Ragnar…

    See y’all in the gloom – Swirly out…

  • Swirly’s Super Bowl After Party!

    4 dedicated players showed up in the gloom this morning for Swirly’s Super Bowl After Party and here is what went down.

    Warm up: Windmills, Helicopters, IW’s, SSH, LBC’s, AC’s, Flutter Kicks

    Bench work :  5 sets – 10 dips – 10 Incline Merkins – 10 (bench style) lock feet under table WW11 sit up’s …

    Playground: 3 Sets – 5 pull ups , 5 chin ups, 10 up/down merkins

    Tennis Court: up and back lunges – Suicides – Russian Solder up and back – backwards Suicide.

    Curb Crawl : curb crawl ladder – 1-5 back down to 1 – bear crawl –  incline / delcine merkins ..

    Triple Check : run the loop – 3 exercises – Flutter kicks – Captain Thor’s , Squats

    Partner Leg Toss : 3 sets of 20.

    Mary : Cross leg Lifts, APD’s, Flutter Kicks, Rosalita’s , LBC’s

    Ring of Fire : 10 merkins – holding plank

    Moleskin: Mumble chatter as you can imagine was all about the incredible game last night.. Wow what a Super Bowl – and what an after party 🙂 great job pax.. Also congrats to Pats fans TYA and Wedding Singer – can’t believe you dudes didn’t show up for the after party ..

    YHC tried to cut the after party short but the pax revolted cause we were just having way to much fun…. Thanks to Sippy Cup for watching the game clock! It was a beautiful morning and a great way to start the week. Thanks for allowing YHC to lead this morning fella’s – way to push it… YHC learned after Qing the day after Super bowl last year – (NO Balls to the Wall )!! Glad I remembered – although YHC believes this years pax could have handled it just fine…

    Things to remember : Smoky Mountain coming up – get with TYA if you are interested – it’s sure to be a blast! Lockjaw has the Q for HDHH @ Ardent – 15th..Belmonte coming in March – Ragnar in April – see Toga if interested.. F3RVA podcasts are up take a listen if you have not already…

    See y’all in the gloom..

  • Happy New Year!

    22 brave pax made it out this morning in the cold gloom to celebrate the final day of 2016 – and celebrate we did!!!

    Warm Ups: LBC’s, APD’s, Flutter Kicks, Windmills, Helicopters, Imperial Walkers, SSH.

    Steps : Partner up – wheelbarrow up the steps – lunge across the top – jog down. Bear crawl up steps – polar bear across top – jog down. Merkin each step – Russian Solder across the top – jog down.

    Rusty Cage : Sandbag 5 curls, 5 overhead presses – 5 merkins – 5 overhand pull ups – 5 underhand pull ups. Repeat 3 times! Shoulder to shoulder assembly line – stack the sand bags.

    Triple Check : Teams of 3 – partner 1 runs the field and back – partner 2 – Captain Thor ( WW11 situp with an american hammer)- partner 3 – squats. Repeat 3 times.

    Amp Theatre : Dips ladder down steps = 18-1 – Incline Merkin back up 3 incline merkins each step.

    Circle : Burpee Shuffle and Ring of Fire

    First let me say Happy New Year to each of you and thanks for coming out this morning it was a pleasure to lead this fine group. Great job ! Curve ball at the start with the LBC’s instead of SSH – also thanks to Honeydo for reminding me that this was not WDOG but Dogpile this morning 🙂 We jumped right into it attacking the steps – well done.. YHC enjoyed the sandbags from WDOG so much that they made a brief but powerful appearance at the rusty cage this morning. (Great call on these Honeydo – love it brother).. The mumble chatter began during the triple check. Fudd told Dory just run as far as you can and come back and Saab and Toga jumped allover that saying that’s what your dad does….. Toga was wondering if we should call 911 because when Wilson ran down the field he seemed to never come back – it was dark out there we didn’t know if Wilson just decided to lay down and take a nap?? Toga also asked where the mouth of the south was this morning ?? We missed you LabRat.  We seemed to have lost Winston’s during the mossy from the field to the theatre – he twisted his anckle and tapped out. Hope it’s better real soon Winston’s sorry about that bro – not sure why Lockjaw pushed you and Gumbo didn’t yell Goldberg?? Flipdog ripped through the dips ladder with lightning speed short burst dips – atta baby Flipper.. Dory (FNG) crushed the merkins during the ring of fire – well done Dory glad you joined us today! Anybody else see that dad running with his kid this morning – that was awesome we gotta EH those two… Unfortunately Circle K was not feeling well today – YHC had a little surprise for the pax in the form of Cirlce K’s tire – oh well I’m sure that will make it to an AO soon….. Feel better Circle K we missed you out there brother.

    2016 comes to a close in the next few hours. Let’s remember to be thankful for the many blessings we have received. Let’s go into this new year striving to be a better man, better husband, better father, better friend, better boss, better employee. Let’s remember those less fortunate and do what we can as individuals and as a group to make this world a better place. Let’s have a positive YES attitude, let’s choose Love over Hate, and let’s pray that God will help us be the men that he has called us to be! I know one thing I’m gonna give every second of every day every freaken thing I got – cause the way I see it – that’s what living is! There is no way I could do this on my own and so I say thank you to each of you for what you mean to me and the blessings that you are in y life – I am truly grateful and inspired by y’all each and everyday. I look forward to F3RVA 2017!

    Announcements : LBC challenge starts tomorrow – spreadsheet is up! CSAUP – Jan 21 – see  Sippy’s pre blast for details. Circle K is looking for volunteers to man the cookout station/prep the food/drinks/fire if you don’t want to participate in the full workout.

    Thanks to Saab for taking us out this morning. ET’s was a blast – we are taking over that place – love it!

    Happy New Year.

  • Old School in the teens.

    13 fearless tackled RAMM in the gloom and here is how it went dow.

    Old School route : 4 Milers Grove – Malvern – Three Chopt – back to Mary Mumford – 5 milers – Grove to Roseneath – Three Chopt – back to Mary Mumford – 6 milers – Grove to Boulvard – three chopt – back to Mary Mumford.

    First off : Most everyone stayed in their warm vehicles until 5:27 this morning. Props to Honeydo, Saab, and Swirly for rocking the shorts – beast mode baby – what the heck were y’all thinking ?

    16, 17, 18, 19 degrees – whatever it was cold out there dudes – great job to the pax for taking on old school this morning… Saab was freaken on fire running like a man on a mission he ran 6 and passed everyone that did the 4, 5 routes – dude way to crush it.. Shout out to Bleeder and No Tools for walking 2.5 in that weather – way to stick with that rehab Bleeder.. Sippy had a great run but his eye teared up and about froze shut on him – way to battle through Sip… What a beautiful cold morning for a run – way to push it fella’s …

    There is sure to be some colder Friday runs coming our way – let’s see who sticks with the shorts… Everyone jumped in the car after ball of man – and yelled out – see y’all in the gloom.

    Man that was fun! See y’all in the gloom…..

  • Tobit ? Or Two Bit?

    11 strong started this beautiful day off @ WDOG and here is how it went down..

    Mossy to the open field by the poles 🙂 Warm up with some LBC’s, Helicopters, Windmills, EW’s, Mountain Climbers, AC’s, SSH.

    Indian Run Pole Smokers : 5 pole smokers while pax holds 6 inches run to the end of the line – keep going till there are no more poles..

    Amp Theatre : Dips Ladder – 18-1 begin at top of steps work your way down the ladder.

    Rusty Cage : 3 sets of 5 overhand pull ups – 3 sets of underhand pull ups  then jerkins – partner up on dips bars – 3 sets of overhand pull ups and 3 sets of under hand pull ups.

    Find a Tree : run find 4 trees @ each tree do 4 burpees and run back to starting point and plank. run find 5 trees @ each trees do 5 WW11 sit ups run back to start and plank, run find 6 trees @ each tree do 6 merkins run back to start and plank.

    Native American Run – back to the flag – circle up – quick ring of fire 10 merkins together.

    So the mumble chatter in the gloom today began with TYA trying to call out which exercise YHC would begin with – YHC through a curve beginning with LBC’s  but the pax reacted well as did TYA… Then as YHC called out Windmills Swirly style – reach down and grab that toe – Splinter called out to TYA “Not That Toe dude “.. As we laughed through the warm ups the laughter stopped as we began the pole smoker Indian Run – lot’s of grunting and moaning.. While the laughter stopped the chatter didn’t cause Saab was beside himself about Tobit’s name – is it two bit or Tobit what the hell does Tobit mean is this some kind of JRR Tolkin reference ? As TYA and Saab continued to just shred Tobit because of his name Offshore said well we sure are making him feel welcome aren’t we – Welcome Tobit:) Saab will find out who the Q was that named you I’m sure… Was that you Rosie ?? Beware..

    Two Can dominated the Indian run – well done bro – keep up the good work… Offshore cranked out the pull ups – Sippy found those trees in lightning speed… It was a great job by all of the pax this morning for sure..

    Make sure you sign up to Q if you have not done so already – we want to fill up all the slots as we move into the new year. Be on the lookout for the F3RVA podcast coming soon – (this will be awesome) hey- you could be asked to join us as a special guest (Be Ready 🙂 ) Reminder – Wed night Hill run – Hillcrest come on out join TYA and Swirly for an afternoon hill run… First F3RVA CSAUP coming Jan 21st details will be coming out soon on this event. This will be a great beatdown and a time to hang out afterwords – plan on working out  3-4 hrs that morning…Questions ask Sippy Cup, Circle k or Swirly.

    Thanks to Saab for taking us out today – well said my friend!

    It was a privilege to lead this morning guys – great job – See y’all in the gloom.

     

  • Happy Thanksgiving !

    25 dedicated posted this morning to begin celebrating the Thanksgiving Holiday and here is how we rolled…

    Warm ups : Mossy – SSH, Helicopters, Windmills, Imperial Walkers, Mountain Climbers, LBC’s.

    Partner up : Partner 1 Run the track – Partner 2 Merkins = 500 merkins per team.

    Polar bears : On the line @ the blacktop polar bear to the fence and back. (polar bears are a bear crawl with every 5 steps add a merkin).

    Native American run around the AO to the front bus loop.

    Partner UP/Down Merkins on the curb. Parnter 1 holds partner 2’s feet while partner 2 does a merkin on top of the curb and at bottom. Each partner does 3 sets of 10.

     

    Partner leg toss : 3 sets of 20 each partner.

    Fire Drill : pax member yells out fire while pax is running in place – they hit the ground roll to the right 1 merkin roll to the left 1 merkin back up to shuffle. All the way around the circle.

    Ring of Fire : 10 merkins while pax holds plank position – all the way around the circle.

    Mary: Cross leg lifts, APD’s, Flutter Kicks, Rosalita’s, Freddy Mercury’s, 6 inches, superman.

    Moleskin: YHC was hoping that the pax would want some merkins for Thanksgiving cause that’s what was being served…… Great to see everyone out in the gloom this morning. Think we worked ourselves up a solid appetite – well done guys… Welcome to FNG’s Spackler and Crimson – come back out soon fella’s. Great to have some visitors from Charlotte with us – y’all are welcome anytime it’s a pleasure to have you work out with us.. Special thanks to TYA for taking us out this morning –  as always – very well said my friend! Thanks to Hardywood, Bleeder, and others who helped with coffee after the workout – think we have started us a tradition here boys…  Excellent fellowship after a nice beat down – what better way to start the day…

    YHC’s M is  calling from upstairs that we have to be at the in-laws in an hour so i need to cut this short or I’ll be eating thanksgiving lunch in the shed:)

    Seriously : I’m not sure I could ever express how much this group means to me. I am blessed to be able to say that through F3 I have made some friendships that could not be stronger and will certainly last a life time – I hope you guys know who you are – Swirly loves you.. Thanks F3RVA for allowing me to be part of this group of excellent leaders – for pushing me to continue to make myself better everyday, for laughing and joking, for serious heart felt conversation, for your overall support and encouragement.

    I sleep with on leg out on top of the cover so I can hop out of bed and hall ass to the AO every morning – not just to tackle the day and push myself – but to see you guys and watch you all do the same thing. It’s freaken beautiful man – I love it and I would not trade it for the world.

    Happy Thanksgiving Brothers – see y’all in the gloom….

    Swirly

  • Smokey Mountain Relay

    Preblast: Check your schedules boys ….

    There will be an F3 Corporate  team participating in the Smokey Mountain Relay April 21-23 2017.

    If you have interest in running or being a driver please see TYA or Swirly. Our goal is to have a 12 man team plus 2 drivers . This relay is similar to the BRR…  More details will follow..

     

  • Fall is here and so is Swirly!

    24 strong posted on this beautiful morning and here is how it went down.

    Warmup: 20 SSH, 10 Helicopters , 10 Windmills, 10 EW, 15 AC, 20 LBC’s

    Love Hill – partner up – run hill to gate 3 exercises – Polar Bears , Lunges, Burpee Broad Jump

    Amp Theatre : partner dips 3 sets 20 – LBC ladder down 10 each step – incline merkin ladder up 1-18

    Rusty Cage : 4 over hand 4 under regular grip. 4 over 4 under close grip- 4 over 4 under wide grip – opposites 4 over/under – reverse 4 over/under – partner up Jerkins on dips bar repeat same as above.

    Steps: Polar bears across brick path up the stairs – lunge across – run back to starting line.

    Ring of Fire : 10 merkins each while pax holds plank.

    Mossy to the Flag

     

    moleskin: Gumbo and Rosie arrived early and got their mile in ( good job fellas ) Fall was in the air and the pax was ready to roll and in good spirits as we gathered around the flag . YHC greeted the pax as usual with the intro to the workout saying I’m not a personal trainer or fitness instructor and Fudd blurted out (I disagree with that 😀) that got the pax laughing and the mumble chatter of a typical Swirly Q began …. The pax crushed love hill -Flasdances 2.0 Athena made it look east – atta girl Athena. .. Lot’s of grunting and moaning occurred in the amp theatre especially during the incline merkin ladder . YHC was glad to have been on the other side of where Wilson was – evidently he was sharing his meal from last night with everyone by giving them all the jimmy johns Free smells – yikes…. The rusty cage was the overall crowd pleaser and the pax really enjoyed the polar bears up the steps after spending a little time in the cage!

    ET’s as always was excellent – great food and fellowship ! Circle K was in the parking lot waiting for us when we got there which confused all of us cause nobody could remember seeing him @ the workout …. Hey just goes to show you how important the 2nd F is – dude did not want to miss breakfast !!

    Great job guys that was a solid upper body beat down – way to push through and finish strong. Thanks for taking us out Gumbo.

    Annoucements : Hampton Roads – Find a Sat you can do it and join in on the clown car heading down to va beach to help get that AO going …

    congrats again to Gumbo and Hardywood for their awards great job guys

    be thinking about Garbage plate – he’s got a procedure coming up..

    A pleasure to lead this morning guys – have a good rest of the weekend !

    Swirly

  • Preblast – Convergence Oct 8 @ Dogpile

    Pax: Please come out and invite a friend to the Convergence ( Our 2 year Anniversary)  on Saturday  Oct 8 @ Dogpile. We will go from 6 – 8 AM and this will be a Hot Potato Q – so be ready should your name be called! Look forward to seeing the pax out in full force for this 2hr beatdown !

    Swirly

  • Special Guest @ Dogpile !

    YHC was delighted to see all of the pax this morning along with a special out of town F3 guest OBT ! A beautiful morning indeed – and here is how we rolled..

    Warm ups : 20 SSH, 10 windmills, 10 helicopters – 10 Arm Circles – 10 Imperial Walkers – 10 APD”s 10 LBC’s.

    Rusty Cage : 3 sets of 5 overhand pull ups – 3 sets of 5 under hand pull ups

    Rusty Cage 2 : on the dips bars – partner holding feet. 3 sets of 5 overhand pull ups 3 sets of 5 under hand pull ups.

    Dips Ladder : 18-1 down the amp theatre – work it back up 2 incline per step 18- steps.

    Short side beast : width of the field – run to 25 yard line 6 exersice  – 50 yard line  6 exercise  – 25 yard line 6 exercise – return the same way. 6 reps @ each yard line – exercises were – Jump Shot Squats – WW 11 situps – Merkins – LBC’s- Seal Jacks – Burpee’s

    Pole Smoker Indian Run : 4 pole smokers while pax holds 6 inches till the end of the poles…

    Burpee Shuffle : Shuffle feet – a member of the pax going clock wise says burpee or go – everyone does a burpee .

    Ring of Fire : 10 merkins while pax holds plank all the way around!

    Mary : Cross leg lifts 10 each leg – 10 rosalita’s – 10 Flutter kicks, 20 LBC’s

    YHC loves to see the energy of the pax on a Sat dogpile morning… BT announced to the pax that YHC was full of piss and vinegar (IE: A typical Swirly Q) .. The rusty cage was a huge crowd favorite – lot’s of grunting and moaning – YHC and Sippy were giving it everything on those last reps – 1-3 ok – 3-5 rough.. I hear from the rest of the pax this is what they felt as well…. YHC gave the pax a small gift working our way up in the theatre after the dips ladder and heard gumbo and Wilson mumble chatter – Swirly gift – yeah we will be paying for this later…

    The short side beast – was not short 🙂 the pole smoker Indian run was long and everyone just loves to finish up with a burpee shuffle and a ring of fire..

    Great job today guys – It was a pleasure to lead such a fine group of men. Huge props to those in the pax that went out and ran the 5k in the heat F3 style           ( Merkins Squats every 5 min)  that’s F3 style – also thanks to everyone who came out to support such a worthy cause…

    Bear Creek – sign up now  F3RVA baby10 mile trails – food cold beer – fellowship 12/4/16

    Keep BT and Toga in your thoughts as they tackle the Spartan this coming weekend – you guys will do great !

    Hampton Roads : we will be asking a few of the pax to help lead a workout in Hampton Roads – Dreamliner is taking the lead down there – atta baby….. Your brothers in RVA will be there buddy..

    YHC is exhausted – BRR – ran to Battuea – did no toll – WDOG – Wed hill run- Mary Mumford – RAMM and Q’d dogpile today… Swirly is taking tomorrow off..

    Excellent week guys – y’all are the best – have a great rest of the weekend.

    Swirly out