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
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
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 !
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 –
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
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
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
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..
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…
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