Author: Swirly (F3 Corporate)

  • The training continues !

    2 strong posted for the Wed evening hill run and here is how it went down…

    Hillcrest Loop : 5:30 PM – run the loop – nice and easy pace 4 laps .

    YHC and TYA had a great run yesterday afternoon post BRR.. A beautiful evening for a run we set out to tackle Hillcrest .. Both of us felt great – 4 laps was the right amount – not too little not too much.. We are going to keep the Wed evening runs going so come on out after work and enjoy some hills and fellowship. We did not hit TYA’s patio or ET’s for a cold one or two last night but I am sure that we will continue that tradition as well in the near future.. Look forward to seeing members of the pax out there next week and the weeks to come.. BRR 360 days out !

  • Swirly’s Birthday Beatdown

    13 strong came to YHC’s birthday party beat down and here is how it went down.

    Warm ups: 20 SSH, 10 windmills, 10 IW, 30  Arm Circles, 10 APD’s 20 LBC’s

    Rusty Cage :  3 sets of 10 over hand – 3 sets of 10 underhand. Partner holding feet pull ups (Honeydo special) each partner does 3 sets of each.

    Steps : Stay with same partner – Wheel barrow up the steps – with a twist (Merkin) at each step up to the top then lunge across – run back down switch partners – 2 times each..

    Pole Smokers : Indian run style – 5 pole smokers while pax holds feet @ 6 inches to the end of the poles..

    Dips ladder – top of steps down to the bottom – 18-1

    Ring of Fire : 10 merkins each while holding plank

    YHC arrived to a great surprise this morning – as I pulled up to the AO – TYA was waiting on YHC with birthday wishes… Atta baby TYA – thanks for securing the AO this morning. Bleeder arrived shortly after and as the 3 of us began our morning mumble chatter and as soon as EF Hutton arrived – the bottom dropped out of the sky…. The good news is it stopped shortly after and it cooled things down a bit for sure..

    The rusty cage got our blood pumping and forearms burning …. Moving on to the steps the wheel barrow merkin up each step was brutal on the shoulders especially on that second round – wow – YHC decided to modify that exercise down from 3 to 2 cause we needed to be able to work in a few more party favors before the bell rang… Indian pole smokers as always was a crowd pleaser and it’s extremely hard not to hit the amp theatre when @ WDOG/DOGPILE – therefore a dips ladder was in order..

    Thanks to the pax for all of the birthday well wishes – YHC appreciates it and can’t think of a better way to spend a birthday….

    Announcements : Evidently there is a race at the end of the week 🙂 Seriously we are ready boys – way to put in the work over the last year – the time is now – game day approaches ! Thanks to those in the pax not doing the BRR for holding the fort while we are gone and for your well wishes as we run and represent F3RVA! Sign up for Reese strong race if you have not already – we want a good turn out at this..  As always it was a pleasure to lead this morning fella’s – great work !

    Swirly –

  • Showing of Barclays

    10 runners – 13 total guys came out for the Wed afternoon hill run and here is how it went down..

    Hillcrest Loop  – run 4-6 laps…….. Boom!

    On the schedule this was the final afternoon hill run in preparation for the BRR…. However  YHC would like to continue this event throughout the year – stay tuned..   The pax put in a good solid effort in hopes for some cold ones at the finish line…Thankfully cold ones and burgers along with great fellowship and a showing of The Barclays Marathons followed our run… Thanks to TYA for hosting and organizing the Wed hill run/ fellowship/ BRR – well done brother… The pax received packets of info regarding the BRR along with their drinks / food / movie…  In the packets there was a special gift designed by Honeydo that was very well received by the pax – can;t wait to wear mine – Corporate baby! Special props to Junkyard who locked his keys in his car before running – dude did not freak out – he simply called for help and began what he came there to do – well done dude..

    YHC would like to congratulate the pax for all of the hard work they have put in training over the last year. It’s hard to believe the BRR is only 6 days away from today – in fact YHC would be close to finishing up my first leg right about this time….. Not that YHC thinks about this much…

    Huge props to TYA and Bleeder for their leadership – these guys have put together a great event and we are sure to enjoy this coming weekend – thanks guys we could never pull this off with out y’all ! Every route is hard – just remember 1 foot in front of the other give this race your best effort – you can make it – your fellow pax and BRR team are with you every step of the way..YHC would also recommend remembering each time you run that cold beers, hot tubs, college football and some of the best stories ever told lie just ahead at the finish line..   It’s almost game time fella’s and YHC is  ready to take the field – are you with me??

    Swirly/Corporate

  • Labor Day Workout @ Dogpile

    Pax : We will have 1 workout on Monday September 5th (Labor Day) it will be @ Dogpile and will be from 6-7 AM … This will be a Hot Potato Q so be prepared should your name be called ! Look forward to seeing everyone there.  ET’s for coffee/fellowship post workout…

    Swirly/Corporate

  • Polar Bears – Again !

    20 strong attacked the workout this morning and this is how it went down..

    Warm Up : 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Arm Circles, 20 LBC’s

    Polar bears: Polar bear (which is a bear crawl every 5 steps 1  merkin) on the black top from the end of the black top to the gate. At the gate 20 pole smokers – Polar Bear back – 20 2 count American Hammers – Touch down Al Gore when finished – REPEAT 3 times !

    Track : Run track to the bars – 20 WW11 situps – continue running track to the dips bars – 20 dips. REPEAT 4 Times!

    Ring Of Fire : 10 merkins while holding plank.

    It was a nice cool morning compared to what we have had lately … As usual the pax rolled in right on time to begin the workout. The Polar Bears (first introduced by Hardywood @ Battuea ) were a big hit this morning YHC heard nothing but positive mumble chatter throughout that whole exercise 🙂 it was all smiles this morning 🙂 The PB’s certainly got are blood pumping and arms and shoulders smoked.. Good bit of ab work mixed in with the PB’s was a crowd please er as well …. Toga, Hardywood, Flipper showed that they each had experience with the Polar Bears as they rolled through them – it was great work by all of the pax – finishing strong – that whole exercise was no joke…

    We mixed in a little run after all that crawling around much to the pax delight … Everyone ran the loop 4 times and cranked out the WW11’s and dips except for Saab who did 5 (overachiever )… Atta baby Saab – love it! No 10 counts or breaks for the pax this morning – a typical Swirly Q…

    Excellent job by everyone – as always it’s a pleasure to lead this fine group of men and it was a great way to start the day. Go out there and continue to give it your best today  fella’s !

    Announcements :  Ramm – RammGears tomorrow  – Dogpile, Gridiron on Saturday, Trail Run Sunday.

    Thanks to Gumbo for taking us out this morning – very well said brother!

    See y’all in the gloom…

    Swirly/Corporate

  • It Takes Two to Tango !

    Two faithful hit Batteau this morning and here is how it went down..

    Warm up : 20 SSH, 10 Windmills, 10 Helicopters, 10 Imperial Walkers. 10 Arm Circles

    Bench work:  Dips on the bench while partner runs to the tree – repeat 3 times – switch to sit ups on bench – run to tree – repeat 3 times.

    Curb Crawl : Bear crawl to the curb incline merkin crawl bear back decline merkin 1-5 and back down to 1.

    Tennis Courts : 4 corners – 20 merkins – 20 – 2 count American Hammers – 2- Carolina Drydocks – 20 pole smokers… Repeat 4 times ..

    Steps: Incline merkins while partner runs up to the top of the hill – repeat 3 times.

    Find a tree : run to 5 trees while partner does WW11 situps

    Mary : 10 cross leg lifts each leg – 15 APD’s, 20 Flutter Kicks, 25 LBC’s

    YHC was sure glad to see Fudd rolling in this morning because a  lone wolf work out is never as good as when you have a partner or partners.. It takes two to Tango and we Tangoed in the gloom as you can tell from the description above..  Way to push it Fudd enjoyed it brother. Have a good trip to the RIVA this week ..

    See y’all in the gloom..

     

  • Today’s magic # is 4 !

    9 veterans and 1 FNG posted this morning for WDOG and here is how we rolled…

    Warm up: 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Helicopters, 10 forward and backward Arm Circles 20 LBC’s.

    Carillon Steps: Partner wheelbarrow carries up the steps – at the top lunge across run back down switch .. Everyone wheelbarrows 3 times up  for total of 6 and 6 lunges across per partner.

    Pull ups : 4 overhand – 4 merkins repeat 3 times –  4 underhand 4 merkins repeat 3 times

    Amp Theatre : Dips ladder going down 18-1 – Partner leg toss 3 sets of 20 – back up the ladder 4 incline merkins at each of the 18 steps.

    Burpee Shuffle : shuffle feet 1 burpee each time it’s called around the circle.

    Ring of Fire : 10 merkins each while holding plank around the circle.

    Mossy to the flag..

    Great job today guys – it was a pleasure to lead this morning. Welcome to  Back Bay..Good to see Flipper back out after a long vacation. Did you see the F3 signs this morning – thanks to Bleeder they were up @ Dogpile/WDOG… Signs look great and will be distributed to all of the AO’s around town.

    The partner  wheelbarrow carries up the steps was a great way to get warmed up this morning and the pax made it look easy.. TYA and Bleeder flew up the steps EF Hutton crushed it, and of course Hardywood laughed at the lunges 🙂  We are all getting stronger at the pull up station – great progress guys let’s keep pulling… YHC told Bleeder – no need for bike there will be limited running and plenty of upper body work so Bleeder came on out without the bike and crushed the upper body work as well as did a good job mossying from station to station  – atta baby Bleeder. YHC, TYA, Circle K, Splinter were all happy for less running and more upper body this morning since we run on Wed afternoon’s although Splinter commented after the workout that since he’s been back in action we have done pull up’s 3 out of the 4 days so he was feeling it… Atta baby Splinter!

    Everyone loves to finish a work out with a burpee shuffle and a ring of fire – YHC loves to hear the pax encouraging the pax on as we all push through.. Proud to be a member of F3RVA!

    Thanks to Circle K for taking us out this morning – well said bro!

    All are welcome to come out to Hillcrest 5:30 run this afternoon – beverages after the run @ TYA’s so bring yourself and some cold ones ..

    BRR – 43 days to game day – can’t wait to come out of that tunnel – aye!!!

    See y’all this afternoon or in the gloom…

  • Partner up !

    11 faithful and strong posted this morning @ Dogpile and here is how it went down!

    Warm up: 20 SSH, 10 Windmills, 10 Helicopters, 10 Imperial Walkers, 10 front and back arm circles, 10 Flutter Kicks, 10 Alabama Prom Dates.

    Pull up Station : Pull up ladder – overhand 1-7 with LBC’s in  between each one – underhand back down the ladder 7-1 with LBC’s in between.

    Partner Wall Dips – 3 sets of 10 dips partner holding feet – switch it up between sets.

    Incline Merkin Ladder – 1-18 up the amp theatre

    Partner Leg toss – 3 sets of 20 – switch it up in between sets ..

    Short Side Triple Check – Teams of 3 –  Run forward up the field  Run backwards back – Merkins – WW11 – 3 times..

    Native American Indian Run back to the flag

    Mary : 10 Cross leg lifts each leg, 20 LBC’s – 6 inches 25 count

    It must be mentioned that Oyster beat YHC to the AO this morning… Thanks for securing the AO Oyster well done.. TYA was very complimentary of the big blue relief modules @ Dogpile  – not only was he complimentary of  their cleanliness but of their locations all over the park – yep  he visited them again this morning before beginning the workout.. Probably because YHC called him last night to ask where and when did we relieve ourselves @ the BRR last year – for the life of me YHC could not ever remember going – I remember every other detail but that – did our bodies just shut down for 36hrs ?? Oh well – whatever it takes baby! By the way we are 50 days out from Game Day!

    Fudd (lifo) found us much earlier into the workout this time – atta baby Fudd – last time he was a lifo it took him 4 miles to find us … The mold from the rain had some of us slinging snot this morning but we battled through – heading straight to the pull up bars.. Guys we are getting stronger – pull ups are tough – some days you feel strong on the bars others you don’t – it’s ok – just keep pulling you are all making progress…

    Lot’s of grunting from the pax on the incline merkin ladder as usual… Not enough time to go back down the ladder  so YHC slid some merkins into the triple check just so the pax would not feel cheated:)

    Strong showing today guys – as always it is a pleasure to lead and to participate with this fine group of men. Thank you all for allowing me to play a small part in F3RVA – which happens to be a huge part of my life!

    Announcements : Come on out to the HDHH @ DK’s – see the preblast – 6:00 PM this evening – we will run and have some fellowship afterwords …

    Saab has the Q @ 45MM Thurs – TYA has the Q for RAMM Fri and Honeydo has the Q @ Dogpile Sat..

    I know I will see you all this evening and in the gloom tomorrow  !

    Swirly/Corporate

  • Pack of Wild Dogs!

    8 strong and faithful posted this morning @ Batteua and here id how it went down..

    Warm ups: SSH, Helicopters, Windmills, Arm Circles, Imperial Walkers, LBC’s.

    Park Benches : 10 dips 10 incline merkins on benches = 5 sets.

    Down the steps : 20 Flutter Kicks, 20 WW11 situps – mossy – 20 merkins 20 workins – Run  up the Hill – 20 LBC’s  – 20 APD’s .

    Curb Crawl :  Bear crawl – incline merkin, crawl bear decline merkin – 1-5 and back down to 1.

    Tennis courts : Bear crawl from net to fence – 10 donkey kicks bear crawl back – lunge to fence – WW11 situps lunge back – Russian Solder to fence – box cutters Russian Solder back. Suicides across the court once forward once backward.

    Triple Check : Run up steps to the top of the hill – merkins – Dips – repeat 3 times

    Mary : cross leg lifts 10 each leg – Rosalitas, LBC’s – Ring of Fire : 2 sets – 10 merkins holding plank.

    As the pax arrived in the gloom and began to gather- loud barking erupted from the woods  as Last Time and Ice Dancer were getting out of their vehicles.. What looked like to be wild dogs must have been tied up to a tree because they did not give chase thankfully… That certainly got everyone’s heart pumping though…. A beautiful morning at Forest Hill Park and a great way to start the week. The pax pushed hard with little mumble chatter and no breaks cause this is a Swirly Q :).. Toga played official time keeper this morning and tried to fool YHC during the triple check so we could cut it short but thought better of it knowing deep down that once YHC saw that we indeed did have more time – it would get a lot worse and all hell would break loose – wise choice Toga! Great to have Ice Dancer join us again we have not seen him in awhile – come on  back anytime man..

    If you have not made it out to Batteua @ Forest Hill park yet I would highly encourage you to do so – what a beautiful AO – much like Dogpile.. Three workout’s to choose from tomorrow so hit one – you will be glad you did!!

    A pleasure to lead this morning fella’s – see y’all in the gloom.

    Announcements : Spartan Race – interested see Toga. – Reminder we have an F3RVA Linkedin page – get connected if you are not already. BRR – 73 days and counting !!

  • Wed Night Hill Run

    5 strong posted for the Wed night hill run on Hillcrest and here is how it went down…

    Run the loop – 5 times !

    TYA and Southern Bell got and early start on the hills (TYA had an evening commitment) way to go man TYA was not about to not get his run in – especially after  a long travel day – atta baby… Always a pleasure to see Southern Bell out there cruising up those hills nice and easy … Saab, Splinter, and YHC waited to see if Ailse 5 was gonna come rolling in hot right at the bell but there was no Ailse 5 to be seem so we  took off @ 5:30 and immediately broke into a sweat.

    After a good strong 5 laps we had a great conversation regarding cold beer. YHC is really looking forward to an F3 Brew which will be called (Corporate) and brewed by our master brewers Lab Rat, Splinter, and Honeydo…

    If you have not made yet to a Wed night hill run – come on out – it’s a good hard run and sometimes we do have beers afterwords 🙂

    See ya’ll in the gloom