Author: Swirly (F3 Corporate)

  • Spray Painting Punks – Swirly is coming!

    9 brave arrived for WDOG this morning and here is how it went down….

    COP: SSH, Helicopters, Windmills, Imperial Walkers, Arm Circles, LBC’s, APD’s.

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

    Indian Run Pole Smokers :  5 pole smokers while rest of the pax holds @ 6 inches run to the end of the line – everyone repeats 4 times.

    Amp Theatre – Dips Ladder – start at top step work are way down to the bottom 18-1

    Pull up Station : 5 overhand 5 underhand 5 derkins – 3 sets..

    Amp Theatre : Incline merkin ladder – start at the bottom work are way up – 1-18.

    Native American Run – back to the flag

    Ring of Fire : 10 merkins while holding plank – 2 sets..

    NMS: Way to work this morning guys…… YHC has to apologize for being distracted this morning. When YHC get’s pissed it’s very hard to let it go….. The workout came at a great time though and certainly helped relieve some tension ….  Should any of you have a bunch punks spray paint your cars – Blue Monster wipes does the trick – came right off. The cop was telling YHC this morning after returning from WDOG that it looked like kids got a number of blocks in the neighborhood and that they would increase patrol it being summer and all – and YHC said no need I’ll take care of it to which YHC’s M said NOOO let the police do it to which the officer said sir from the looks of you i’d say feel free to join us anytime – to which I responded – AYE and then was immediately  told to go inside while YHC’s M asked the officer not to fire me up like that 🙂

    Now to the beat down : not much running but we focused on upper body and abs with the goal being we all have a hard time lifting our arms to drive the car home or move at all without feeling it in our stomachs …  The pax did a great job banging it out this morning.

    Thanks for allowing me to lead – even when distracted …. It’s always a pleasure .. Se y’all in the gloom..

    Anybody interested in a long bike ride on the capitol trail this Saturday  – get with Hardywood.

  • Burpee Shuffle x 3

    13 faithful came out in the gloom for a WDOG beatdown and here is how it went down..

    Warmup : SSH, Windmill, Helicopter, EW, LBC’s..

    Stairs : Bear crawl up – lunge across the top run down touching each step, 10 WW11 sit ups @ the bottom – repeat 3 times..

    Pull up station : 5 overhand, 5 underhand, 10 sec hold, 5 hanging crunch – repeat 3 times.

    Amp Theatre : Dips ladder down 18-1 – Incline merkin ladder back up 1-18

    Curb Crawl : up the ladder only 1-5 bear crawl up crawl bear back.

    Burpee Shuffle : Pax runs in place 1 @ a time each member of the pax calls out burpee – each time burpee is called out the whole pax does 3 burpees – 13 times…

    Mary : APD’s, Cross leg lifts 10 each leg, Flutter Kicks, 6inches

    The Skinny : YHC was glad to see such a solid turnout @ WDOG this morning. The discussion before mossying was whether to wear long or short sleeve shirts @ dogpile (That grass in some places is brutal).. We got are hearts pumping @ the stairs rotation where Toga and Hardywood rolled fast out of the gate.. Then on to one of YHC’s favorites the pull up station.. The pax has made great progress with pull ups – all of us are pushing hard and that was evident this morning – way to go guys.. The pax seemed to cruise down the dips ladder and then realized we were going back up – yikes… The incline merkin ladder was no joke – that thing reaches up and smacks you around 7-8 and you gotta dig deep to make it to the top ( lot’s of grunts coming back up the ladder) well done guys. A quick curb crawl just to make sure we did enough shoulder, arm, chest  work 🙂 and the best for last a burpee shuffle with a twist… YHC jumped the burppee count to 3 and at first  was not sure we would make it through but the pax battled their way through and we completed the shuffle finishing strong with a nice warm down with some Mary – (recover from the damn burpee shuffle)..

    A pleasure to lead this morning fella’s – way to push it! I was hoping we would run into that group who was pretending to workout out there this morning but I guess that was not meant to be.. YHC loves to fly by other groups with his fellow pax members covered in sweat, dirt, grass and F3 gear baby – Been here and hour already whats up !!! Actually YHC has been there an hour and a half cause YHC needs to secure the perimeter before we begin 🙂  See y’all in the gloom…

    Announcements : Spider run and DaVille shirts – get them while they are hot ! Bleeder will be coming around to make sure you them 🙂

    Fudd has an Amish shed building event @ his house Sat morning after Dogpile. Amish food and beer will be served 🙂 See pre blast … Let’s go help a brother – continue to sweat and participate in fellowship…

    Hardywood is taking the lead on a new AO which will begin in a couple weeks @ Forest Hill Park on Monday mornings @ 5:30 – 6:15. Please stay tuned for details and that AO’s official name.. This will be another awesome AO guys so please come check it out – thanks for stepping up Hardywood!

    Friday evening grass cutting @ Dogpile in the Amp Theatre – 5:30 if you can make it come on out and let’s get that grass cut before dogpile Sat morn…

    Swirly

  • Lost & Found

    14 Strong men posted this morning in the foggy gloom for Dogpile and here is how it went down.

    COT: SSH, Helicopters, Windmills, partner leg toss, Arm Circles

    4 Corners on the field : 20 merkins, 20 flutter kicks, 20 workins, 5 burpees – repeat 4 times.

    Pull up station : 5 overhand, 5 underhand, 10 second hold bring the knees to chest, 5 dips, 5 derkins. Repeat 3 times

    Jacobs Ladder : Run down hill bear crawl up back and forth  1-7 WW11 situps

    Amp Theatre : 4 dips at each step working are way from top to bottom. 2 incline merkins at each step working our way back up.

    Find a tree : touch 5 trees @ 5th tree do 25 pole smokers – repeat but find 5 different trees from the first.

    Native American Run back to the flag

    Ring of Fire : 10 merkins while holding plank.

    The scoop :  A beautiful morning @ dogpile although there was about 3 inches of dew on the ground which had us all soaking wet from the start. We all smelled great during ball of man and @ ET afterwords…… Goldberg had a massive headache strike during 4 corners that benched him for and inning or two but he bounced back strong and plowed through – way to push it Goldberg – maybe next time don’t go over and drink scotch with fudd the night before a Swirly Q 🙂 just kidding that’s not what happened just a plain old headache for my man Goldberg.  BT had his fancy heat monitor gear on this morning again and I have to say that thing is sweet . He got this thing cause his business partner was talking about all the calories he burns doing this orange peel thing and so BT not because he is at all competitive 🙂 but just cause he wanted to prove a point hooked himself up to one of these suckers to show what he burns @ an F3 workout – atta baby BT!  Bleeder crushed it today with only a few hours sleep coming back from DC last night – well done Bleeder.. DK showed up cranked through and then double dipped – atta way DK! Hardywood wore his sandals again which is really unbelievable … Circle K rocked through most of the workout but had to roll early to go kick some butt in his tennis match – Go Circle K! Garbage Plate and Malpractice came to ET but had to split once they ordered their F3 special :). Rosie and Gumbo after crushing this mornings workout had to roll right after – missed you guys @ ET. Flashdance had to go right after the workout to a recert class so he can keep his credentials that allow him to work on all of our backs 🙂 But the big news is FNG Hank F3 name Lost & Found. He showed up this morning after being EH’d by Flashdance and pushed hard through the workout. At the end of Jacob’s ladder he mentioned to the pax that he lost his key… For about 30 seconds YHC was in a bad place cause there are no breaks in a Swirly Q – but Goldberg in no time at all found the key and we were back on track – and all was well @ Dogpile ..

    Way to work today guys it was a pleasure to lead. Thanks to BT for keeping time this morning. If your not doing Punisher Monday – go the the new Monday River run. Make sure you check with DK about a very important community project coming up soon – he has a Preblast up with details. Gumbo requested we keep his daughters classmate in our prayers – so please do so. Have a great rest of the weekend. Welcome Lost & Found. See y’all in the gloom..

  • Keep’em Guessing

    14 loyal and strong men gathered this morning @ dogpile and this is how we rolled….

    Warmup : SSH, Helicopter, Windmill, EW, AC

    Love Hill : Partner up – partner 1 runs to the top of the hill and back partner 2 does exercise up the hill- switch when partner 1 gets back. Exercises are lunges, burpee broad jump, Russian Solder – keep repeating until your team makes it to the top of the hill.

    Pull up Station : 5 overhand, 5 chin ups, 10 second hold run to tree and back repeat 3 times.

    Curb Crawls – Merkin Ladder; Bear crawl to the curb incline merkin crawl bear back to curb – decline merkin – up to 5 and back down to 1.

    Amp Theatre : 5 dips on each step to the bottom – 2 incline merkins on each step back up to the top.

    Burpee Shuffle : Run in place until burpee is called out by the pax counter clock wise then do one burpee and back up to the shuffle.

    Ring of Fire : 10 merkins/hold plank counter clock wise. 10 workins/hold plank reverse..

    Native American  Run : back to flag

    Mary : 20  APD’s. 30 6 inches, cross leg lifts 10 each leg, 15 Rosalita’s, 20 Flutter Kicks 50 LBC’s – Superman – 20 count hold.

    The flag was a bit soggy in the headlights this morning but the pax was up and ready to roll.. YHC thought warming up in a new spot would be a good idea – did’t turn out too great as most of the pax were on a small hill – my bad guys – luckily there were no turned ankles during warm ups.. We hit love hill first and that got the heart rates up right away. YHC is not sure whether he likes love hill in the dark, in the light, or neither – but going first felt good! There was a little twist to the pull up station with the addition of running to the tree in between sets. This seemed to make some of the pax happy and others groan.. The mumble chatter this morning was rather light except for the occasionally “damn Swirly does not take time for even a 10 count” nope no breaks fella’s – aye… The curb crawls as always sucked as did the burpee shuffle – way to push through it guys.. The (Native American Run) always makes the pax happy and it did not fail to do that today. Gumbo had an intense cramp but pulled through and Aisle 5 tried to give up less than 100 yards from the flag but Sippy would not let him ( he yelled at him shook him smacked him across the face and said for God sakes get a hold of yourself you can do this Aisle 5 !!! And Aisle 5 did it – well done buddy.. Love the pep talk Sippy – although it may not have happened exactly like that 🙂

    It’s always a pleasure to lead this group of fine men. I am truly blessed to be a part of this pax and I look forward to it every morning – literally 🙂

    Thanks to SAAB for being the official time keeper this morning.

    Wilson’s Golf event – May 20 – let’s get some teams signed up – this is a great cause and a super event – I’m looking forward to it!

    HoneyDo has found another awesome challenge for us – it’s next spring he will be talking it up – something about a 50k – bring it !!!

    BRR : Guys it’s 139 days away – if you have not yet signed up see TYA.

    Have a great weekend – Swirly/Corporate – out………

  • Where the heck is Fudd?

    8 loyal pax posted for the first WDOG workout this morning and here is how we rolled…

    Warmup : DK, EW, SSH, AC

    Streetlight Burpees : run the block – 1 burpee each street light.

    Bear Crawl big hill – burpee @ the bottom repeat 3 times.

    Repeat : Streetlight burpee back towards the park – 1 burpee each light.

    Pole Smoker Indian Run : 4 pole smokers while rest of pax holds @ 6 inches

    Amp Theatre : Dips ladder – working our way down the ladder 18-1.

    Pull up station : 5 overhand, 5 underhand, 10 sec hold – repeat 3 times

    Ring of Fire – 10 Merkins

    Fire Drill stop drop and roll 1 Merkin each side – 8 times..  Followed by 20 Carolina Dry docks.

    Mary : Cross leg lifts 10 each leg – 20 APD’s, 20 LBC’s, 20 American Hammer.

    The scoop: As we headed through the park to warm up the pax saw Fudd coming in hot as usual… Thinking he probably saw us and would catch up to us soon we proceeded with our exercises.. Half way through the workout Fudd shows up winded from running the perimeter of Dogpile – (dude went everywhere we weren’t)… Way to keep searching Fudd love that determination but sorry that half of the workout you did by yourself – nice morning for a run though…

    45 minutes @ Dogpile was tough for YHC – (so much fun stuff to do) but we squeezed it in. It felt like a winter Q this morning but we warmed up fast with the street light burpee’s and bear crawls up the hill… The pole smokers we did this time were not as dangerous as before but just as hard – lot’s of grunting during that exercise… The pax rolled through the dips ladder and attacked the pull up station where more grunts were heard… We saw the seals during a mossy towards the circle and showed them how a ring of fire was done. They watched for a few minutes then ran off – all except  1 dude who stayed and watched us complete the ring – he then ran off behind a tree to watch our Fire drill.. Either that dude is a peeping Tom or he was taking notes on how to run a group  workout ?? YHC is still hoping to coordinate an F3RVA v Seal team soon – it’s a bit difficult though cause the seals seem to begin 30 minutes after we do :)..

    Thanks to the pax for coming out to the first of many WDOG workouts – great way to start the day – way to push it! Thanks also to BT for taking us out this morning.

    Announcements : MM tomorrow SAAB on the Q – Circus Maximus tomorrow as well @ Godwin – Jville on the Q.

    See y’all in the gloom.

    Swirly/Corporate

  • April fools run !

    11 faithful showed up in the gloom thinking they were going to run but April fools – Swirly is the Q and we had enough running during the March 100 mile challenge… April Fools – here is how it really  went down…

    Old School : 4 milers – run to Malvern back to Three Chopt and back to Commonwealth. 5 milers run to Roseneath – Three Chopt – Commonwealth 6 milers run to Boulevard – Three Chopt – Commonwealth.

    A beautiful warm morning before the rain…. Glad we got that in fella’s – way to push it ! The hard work you do in the dark will prepare you for both the joys and the challenges of the light! We were missing our RAMM Gears pax this morning – wish them all well as they compete in a race in Daytona.  Thanks for taking us out this morning Sippy Cup – well said buddy. Saab has dogpile in the morning – Honeydo has Gridiron. Reminder : new AO’s start this coming week. Please make sure you tell a friend, a neighbor, a co-worker about F3 and invite him to a workout – plenty to choose from… If you have not Q’d yet and would like to or are thinking about it reach out to one of us we would be happy to assist you. Thanks for joining us this morning Pigskin – come back and join us anytime your back in town..

    See ya’ll in the gloom…..

  • A Modified Swirly Q

    8 strong posted @ Dogpile this morning and  this is how it went down – right after  we all talked about Michigan State and West Virginia going down – wow… March Madness baby!

    Warm ups: Helicopters, EW, Windmills, SSH, RS

    Pole Smoker Indian Run : 5 pole smokers while pax holds @ 6 inches run to the end of the line. Half way through this exercise  the 6 inches went to 90 degrees …20min of pole smokers.. Mossy to Amp theater ..

    Incline Merkin Ladder – up the ladder 1 for each step 1-18..

    Dips Ladder down – 1 for each step – 18-1…  Mossy to the pull up bars.

    Pull up Station : 5 overhand, 5 underhand, 5 derkins, 5 dips – repeat 3 times… Mossy to the steps..

    Steps: Bear crawl up – lunge across, run down, 10 WW11 sit ups – repeat 3 times.. Mossy to Circle..

    Circle: Burpee shuffle – run in place until burpee is called out by a member of the pax – then 1 burpee and back to running in place..

    Ring of Fire : 10 Merkins – 2 rounds.. Mossy to the Flag for Mary.

    Mary: LBC’s, APD’s, Cross leg lifts each leg, American hammer..

    So YHC modified this dang workout for HoneyDo out of respect for the fact that he is running in a half marathon tomorrow and wouldn’t you know it dude did not show up… (OH Hell Yeah this is going in the file)!  The pax had to swallow a large amount of pole smokers instead of running this morning – think they may have rather run by the sound of the grunts as we plowed through 20 minutes of those suckers.. HoneyDo you got some splaining to do……

    While it was a light crowd this morning it was beautiful in the gloom @ dogpile.. and YHC is thankful for the guys who were able to make it this morning with the energy to  attack the day.

    That had to be the most dangerous pole smoker Indian run ever…. Maybe the longest too….

    The incline merkin and dip ladder got us nice and warm for the pull up station. Way to push it guys. I know I was giving it all I had on that last round of pull ups – wow my arms are smoked..

    Bleeder still recovering from his knee injury was right there with the pax the whole time. Way to push it Bleeder so glad to see you without the bike all week (except for RAMMGEARS).. Glad that recovery is coming along well – dude does not give up – keeps pushing forward (that’s Corporate) fella’s..  While a good portion of the workout was modified as noted earlier there still was a good amount of space covered @ dogpile mostly in mossy form . BT coming off a bum ankle after Splinters 2 on 2 midnight basketball tournament benefited from this.. BT has a nice new special sock from fleet feet to help with the ankle and that seemed to work well for him – way to battle through and comeback strong BT!

    Excellent job by all today guys – way to push it… And welcome back Kotter (Garbage Plate) great to have to back with us this morning..

    Announcements : Right at the start of announcements the pax heard a (Hi Roger)… Not really although we did hear a Hi Matt come from an fairly young attractive runner. Nobody could figure out who the heck Matt was until Sippy said oh hi… And we all stopped and looked towards Sippy Cup ?? Sippy sheepishly said what? That’s my wife;s friend – seriously it is….. Well played Sippy!

    Flash Dance has the Q for April HDHH @ Elwood’s stay tuned…

    WDOG – Wed @ Dogpile begins April 6 5:30… April Q slots are filled so if your interested in a Wed Q @ WDOG sign up today…

    Oyster took us out with a nice prayer..

    Swirly/Corporate

  • ” W DOG”

    YHC is so glad to see the expansion that is happening in RVA! Below is another opportunity for you…

    As I mentioned this morning during announcements – there will be a new Wednesday workout beginning April 6 @ Dogpile  5:30 – 6:15 AM   – (DK will you please put this on the spreadsheet – thanks bro).. We will meet @ the same spot we do for Dogpile on Saturday mornings..

    Also coming soon on Wednesday’s late afternoon-early evening – training for the BRR on Hillcrest (same as last year) … Stay tuned – TYA will make an announcement regarding this soon.

    F3 RVA – working to get better everyday !

     

  • BRR Update!

    Those of you that have made the commitment to join in on the Blue Ridge Relay here is a quick update….

    The hotel rooms (Thurs Night), vans, and house (Sat night) have been booked! (Thank you Bleeder)…

    TYA will register our team soon and be in touch with all of us about further details. (Thank you TYA)…

    Hey -BRR – Corporate is coming !!!

    Be prepared to begin training soon…. Yep this is you against you except for when we are running against Christmas and that other fairy cheater team…. Then it’s us against them – let’s go!!

    If you have not yet decided to join in on the BRR – please give it some serious consideration. It is indeed a physical and emotional challenge but I promise you will be glad you did it – not only because you were able to tackle it yourself but that your boys did the same… Remember Labrat’s African proverb ” If you want to go fast go alone – If you want to go far go together”

    Fitness, Fellowship, Faith oh yeah and there are cold beers with the pax @ the finish line!

    Swirly/Corporate

  • Like Hill

    7 very strong posted this morning @ SOT and here is how we rolled…

    Warm ups: Helicopters, Windmills, Imperial Walkers, SSH, LBC’s, Touch the sky.

    Like Hill : (The cousin of love hill) – partner up run up the hill and back – partner 2 does the exercise and switch.. Exercises : Broad jump burpees, Russian Solder’s, Walk out merkins. Repeat back down the hill…

    4 corners : 20 box cutters – grapevine – 20 Carolina drydocks – lunges – 20 flutter kicks (2count) grapevine- 20 merkins.

    Bus loop: Runners run the loop 1 time around – Bleeder rides bike 2 times around – challenge to runners – make it back to the start before Bleeder comes around twice..  25 partner leg toss after each lap – 3 laps..

    Curb Crawls : Bear crawl up crawl bear back up the ladder to 6 (Merkins)

    Mary: LBC’s, APD’s, cross leg lifts, 6 inches

    Ring of Fire – 10 Merkins.

    Great work today guys… A beautiful morning @ SOT and Bleeder was wondering why in the world YHC had on his jacket… ( Cause YHC’s $10 target watch broke awhile back and YHC needed a place to secure his phone so that he could keep time – YHC also is doing the weight loss challenge so figured sweat it out … YHC did end up ditching the coat before the bus loop exercise…

    There were a few small groans as YHC announced like hill and YHC reassured Wilson that it would be okay even though we had odd numbers – no worries bro 🙂 The pax did great pushing themselves to make it to the finish line @ the bus loop before Bleeder arrived – this didn’t always happen but every effort was given for sure..  YHC thanks Bleeder for his extra effort to push himself and the pax on that exercise. During the bus loop exercise the shovel flag fell and made a loud noise. The first thought was someone was trying to break in to one of our cars – nope not the case it was the flag..  Thanks Lug for going to replant it… It was dark and nobody really saw what happened but it fell near Wilson’s car – upon inspection @ the end of the workout it seemed all was well… YHC was sorry the flag fell on a car but was thrilled it was not the Audi or Porsche – cause YHC may have been running home from SOT 🙂 More grunts were heard during Mary as the pax was pushing hard to finish strong – well done fella’s..

    Splinter took us out and asked for God’s grace, mercy and wisdom not only for us but for our country’s political leaders(now and in the future)  – well said Splinter.

    Saab has the Q tomorrow @ MM

    LabRat and Circle K are working on a Mechanicsville AO – stay tuned..

    See y’all in the Gloom!