Author: Swirly (F3 Corporate)

  • 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!

  • Tempo

    20 Strong attacked MM in the gloom!

    COT: SSH, Windmills, EW, Flutter Kicks, LBC’s AC.

    Curb Crawls : Bear crawl to the curb incline merkin – crawl bear back decline merkin up the ladder to 10.

    Pavilion: 50 pole smokers

    Triple Check : teams of three – run to the fence and back – merkins – squats – repeat three times.

    Four Stations : break up into the 4 stations – 5 pull ups – 5 chin ups – WW11 sit ups Dips – twice around.

    Tennis court : Sprints across three courts – 2 @ 75% and 2 @ 100%

    Burpee Shuffle : circle up run in place until burpee is called out then pax drops and does 1 burpee – repeat 20 times as the burppee call out passes counter clock wise.

    Indian Run : Back to the flag

    Mary: APD’s, Rosalita’s, Hello Dollies, 6 inches

    Moleskin:

    As the pax began to gather in the gloom this morning YHC saw TYA walking up in the shadows and was shocked! Way to represent TYA (just coming off a kidney stone issue) beast mode baby … The small mumble chatter during warm ups ended rather quickly as we moved right into curb crawls and the grunts continued during the pole smokers in the pavilion.

    That may have been the darkest Triple check YHC has ever seen @ MM –  that black top was a bit slick too – glad to see there were no injuries during that exercise… The 4 stations slowed the pace down just a bit and then we turned the dial back up with some sprints, the burpee shuffle and the Indian run ! No 10 counts –  it’s all about tempo baby…. Apologies to Bleeder for not giving him a heads up before the sprints (woops) way to quickly hop on that monster bike Bleeder!  Saab, Utter, and Tramp Stamp crushed the pull ups and chin ups way to work fella’s ! Flashdance was booking during the Indian run – what an improvement – way to push it Flashdance!  BT and Toga flew by the pax during that Indian run back to the flag as well – way to show the speed guys!  The grunts seemed to come back during Mary – especially during 6 inches – but no pain no gain right fella’s – aye!

    BT appropriately approached YHC (Corporate) to make me aware of his absence next week as he will be out of town – well played BT – absence excused – have a great trip!

    Marv as usual did a beautiful job taking us out – problem was after his prayer I was ready to go again – aye !

    Great work today guys- corporate sees you!

    Announcements : be on the look out for a Viral Q – EF Hutton VQ next Tuesday… Be thinking about assisting with the start up of F3 Hampton – if interested in helping out with this  get with Toga – there will be some clown car road trips to Hampton in the future. LabRat will have a Mechanicsville AO up and running soon – stay tuned! Labrat asked if anyone could assist him with his heat pump problem – and a loud hell yeah we can came from Bleeder and YHC – Woodfin Your Home Team will take care of you Labrat! See info below on the suicide prevention golf event that Fudd as mentioned to the pax – please consider participating in this good cause..


    Info Link

    Lockjaw/ Bleeder on for Qing RAMM tomorrow – see y’all in the gloom!null

  • 3rd Swirly Q ?

    10 brave men turned out for Dogpile this very cold morning…

    COT: Windmills, EW,  Russian Solders, APD, Flutter Kicks, AC.

    Track with a Twist : run track – stop at each obstacle  5 merkins, next obstacle  10 LBC’s  repeat at each obstacle all the way around the track accept for pull up bars, rings, monkey bars (there do 5 pullups) @ the rope climb (climb the rope).. Mossy…..

    Bridge run: Run the bridge up the hill to the first street – 10 burpees – run back down the bridge up the hill – 25 LBC’s. Mossy….

    Amp Theatre : Dips ladder on the steps  – 1-18 and back down to 1

    Ring of Fire – 10 merkins each while pax planks . Mossy to the flag.

    Yep lot’s of running….

    Moleskin :

    The wind was popping as YHC planted the flag this morning in the gloom. With the parking lot being taped off YHC planted the flag to the side where it was planted last week… YHC blew his horn to notify Oyster he was parked in the wrong place. (Way to be paying attention Oyster)… Splinter got out of his car which I believe was Mrs Splinters car bobbing his head – walking like a man who just crushed his budget numbers 🙂 and reported to YHC that he was rocking out in the car to some rap music so he could get jacked up for the morning workout! YHC was jamming some rap himself and after hearing the news from Splinter  knew the pax was going to attack this workout – love it!

    Sippy crushed it on the track with YHC, BT, Saab, Splinter not to far behind… On the bridge run BT reported that we almost lost Lockjaw because the wind was wiping those 1987 workout pants so hard that they became more like a parachute than pants… Luckily he was able to keep his feet on the ground. Viral had some bad Chipotle last night – so he had to take a pass on the bridge run – Viral do you not get Wilson’s tweets ? He has been warning everyone daily about the dangers of eating Chipolte dude… (Glad you recovered buddy) ..

    The dips ladder hurt a lot more than expected – lots of moaning and groaning during that exercise.. Great job banging those out guys.. My triceps are throbbing as I type this…

    Splinter took us out and some of the pax headed to Ellwood’s for coffee and a delicious breakfast where they got the chance to meet Mrs Swirly who it seems is always shopping @ Ellwood’s…. For a moment BT thought we were being to loud and were about to get slammed by another women this week, but Mrs Swirly politely introduced herself as Chip’s wife and nobody knew who the hell she was talking about…  We also ran into our good friend TYA @ Ellwood’s – imagine that – dude lives @ that place man – it seems Elwood’s is the place to be in RVA … As we were leaving Saab mentioned something about telling us a nude beach story – so stay tuned for that one….

    Great job by the pax this morning – much more running  in this Swirly Q. Shout out to Flashdance for pushing hard – way to go Flashdance – Corporate see’s you man – keep it up! This is the first time YHC has Q’d three times in a week – that’s no joke – my hat’s off to those of you that have done that duty before..

    Announcements :

    100 mile challenge – 200 for bikers – Lockjaw leading the charge…

    BRR – see TYA if interested..

    Interested in Qing – reach out and we will help you get started ..

    I am blessed to be part of a group of such fine men. Thank you all for allowing me to be a part of F3RVA..

    Swirly/Corporate

     

  • What Happens in Cuba Stays In Cuba !

    5 strong posted this morning for SOT and Bleeder is back from his 3rd world country trip!

    COT: LBC’s, APD’s, Flutter Kicks, Windmills

    Triangle : 20 Merkins – lunge to the corner 20 WW11 sit ups, lunge to corner 10 Monkey Humpers – Repeat 3 times..

    Suicides on the Basketball court – Bleeder bike sprints across all three courts – Repeat 3 times.

    Curb Crawls : up to 5 and back down to 1 Bear crawl up Crawl bear back  – incline and delcine merkins

    Indian Run Pole Smokers : 5 pole smokers run to the next available pole hold it @ 6 inches until time to repeat the pole smokers until the end of the posts.

    Hill run Burpee : Run up the hill touch the fence – run back down and do a burpee –  repeat 5 times.

    Ring of Fire : 10 merkins – repeat 2 times

    Mary: Cross leg lifts 10 each leg, Flutter Kicks 10, Rosalita’s 10. Hello Dollies 10, APD’s, 20, LBC 50.

    Moleskin: 28, steady breeze  with a light snow this morning so YHC wore pants… Come to find out SOT had no snow and no breeze…. Weird…  Bleeder made his return this morning after being away for a few days in Cuba and he proved to Rosie that he could indeed speak some Spanish… Other than that it was a good and interesting trip YHC does not have any further info to report – that said What happens in Cuba stays in Cuba! Glad you made it back safely Bleeder.. Toga mysteriously appeared  right as we began the COT – glad he was able to find us down there on the BB courts – does he have a little Conspiracy in him ??

    Rosie and Toga were wondering why in the world YHC had the pax doing all those lunges especially after all of those LT Dan’s DK had us doing yesterday – and  YHC certainly heard some groans during the Monkey Humpers which are always a fan favorite. Agreed probably should have given that some more thought – my legs are smoked ..

    The Indian Pole Smokers were a big hit until Bleeder landed in a nice cold puddle where the field dips down some – that made for some slippery and cold pole smokers which as y’all know are always fun..

    Reminder : Corporate knows who was there and who has been participating consistently – this is for your own good and you know who you are – so see you in the gloom !

    Great job Pax – enjoyed the workout this morning way to push it…

    Saab has the Q tomorrow !

    LabRat/Bleeder have RAMM/Gears

    Swirly-Corporate Dogpile/ Earthworm Gridiron .

  • Post Game Punisher

    8 strong posted for the post game punisher and YHC is happy to report that  no merlot was splashed !

    COT: SSH, Wiindmills, Hillbillies, Russian Solder, Arm Circles, 5 Burpees

    Triangle:  -25 dips on the bench – sprint to concrete patio 25 merkins – sprint to swing sets 5 pull ups – repeat 3 times.

    Triple Check : Balls to the wall, WW11 sit ups, run the bus loop.

    Curb Crawls: Bear crawl to curb – incline merkin – crawl bear back to curb – decline merkin – up to 10.

    Field: Backwards run to mid field – 10 squats – backwards run to the end line – 20 LBC’s – sprint back to starting line. Repeat 3 times.

    Ring of Fire : 10 Merkins – run around the circle.

    Burpee Shuffle : run in place until burpee is called then do one burpee each time burpee is called out – 8 times..

    Mary :20 APD’s,  10 per leg Cross leg lifts,25 count 6 inches, 50  LBC’s, 10 flutter kicks, 10 Rosalita’s, 10 Hello Dollies.

    Moleskin: @ 5.22 BT rolled in and YHC was relieved to know it would not be a solo workout  @ The Punisher this morning. Thankfully the rest of the pax arrived shortly after and  all were  talking of what was on the radio this morning which was Cam Newton is a cry baby and Von Miller is the Man!

    Let me assure you all that Corporate knows who did not show up this morning and that  it has already been noted in their files… Corporate also knows who did show up and that has been noted as well ( good job fella’s) !! Those who received prior approval for not participating this morning thank you for following procedure we look forward to seeing you back in the gloom soon.

    Rosie made his first trip to The Punisher this morning – well done Rosie – hope to see you back out there – Corporate see’s you dude – atta baby! Splinter true to his word arrived ready to roll this morning – love the effort the energy and the dedication dude!  BT as usual crushed the curb crawls – way to push it BT! Wedding Singer went all out on the triangle finishing strong – nice job singer! Labrat was booking around the bus loop during the triple check way to kick it in gear Labrat!  Pelosi 50 and Flipper both were giving it all they had during the burpee shuffle – way to keep those feet moving guys! Think we burned off some of those Super Bowl calories..

    Great job by the pax this morning. Thanks to Splinter for taking us out. See y’all in the gloom !

    DK – has the Q tomorrow @ No Toll

     

  • Pants or Shorts ?

    7 faithful showed up to SOT in the rather warm gloom!

    COT: SSH, Windmills, Hillbillies, Arm Circles, Russian Solders

    Bus Loop : Partner up :run/bike  laps around bus loop while completing -100 Merkins, 200 Squats, 300 Flutter Kicks, 400 LBC’s.

    Snow bank curb crawls : Bear crawl up crawl bear back from snow bank to snow bank – merkin ladder  up to six and back down to 1.

    10 Burpees on your own.

    2 laps around bus loop – 4 laps/bike

    Ring of Fire – 10 Merkins

    Mary : Alabama Prom Dates, Rosalitas,individual  cross leg lifts, hello dollies, 6 inches.

    Moleskin:

    The pax was split in attire this morning shorts v pants ….  LugNut woke up to the sounds of beeping and scraping as the trucks were plowing his neighborhood @ 4.45 (Chesterfield County)… His Phone temp said 40 and the car stat read 35 so there was some confusion on what to wear not only for Lug but for the whole pax and we ended up half shorts/half pants. YHC changed the plan from a snow filled workout to a let’s keep to a clear path work out late yesterday evening  and this did not fair well for Wilson as he did not wear his running shoes and brought his kick but snow shovel… Sorry Buddy… Way to battle through .. Aye!

    YHC had hoped that this change in plan would keep the pax somewhat dry… Not…. We were fairly dry for the most part  until the snow bank curb crawls (our gloves are sure to be wet for the next several days) and that last few minutes of mary when the water started running down our backs. YHC heard alot of noise from the pax on the last exercise( 6 inches) as we were all straining to keep those feet from hitting the ground.

    Way to push it fella’s time seemed to fly by as we took no breaks and battled through all the exercises.  YHC is happy to report that there were no spills running/biking around the bus loop as there were some patches of ice along the loop – way to stay alert guys…

    Honeydo on Q tomorrow – see y’all in the gloom!

    Swirly

  • The Beast Returns To Dogpile!

    13 strong showed up in the gloom this breezy Saturday morning ready to go!

    COT : 25 SSH, 20 IW, 15 windmills, 20 AC

    Mossy to the Carillon full field for :  The Beast – 6 reps of exercise 6 @ the 25, 50 and 25 yard lines up and back to the starting line. 1  Merkins,2  LBC’s,3 Squats,4 Workins,5 WW11,6 Burpees.

    Mossy to Love Hill : Partner up – partner up  run up to the top of the hill , partner 2 does exercise and then switch. Exercise’s : Lunges, Walking Russian Solder, Walkout Merkins.

    Mossy to Pull up station : 3 sets of 5 overhand pull ups and 5 dips

    mossy to patio : Ring of Fire – 10 Merkins

    Mossy to Flag for some Mary – 50 LBC’s 20 APD, 20 leg lifts, 20 6 inches, 20 Roselitas 10 flutter kicks.

    Moleskin:

    The pax showed up early and was ready to go this morning – even Fudd!

    YHC heard a huge sigh when calling out the first exercise as The Beast – but the pax attacked it and put forth great effort in order to conquer The Beast….That doqpile beast is no joke..  Love Hill was especially dark and gloomy this morning and we were greeted at the bottom by those not so friendly dogs – therefore the pax started off about 30 yards from the gate and the dogs… The Walking Russian Solder was a new exercise introduced into the love hill rotation and once Aisle 5 figured out opposite hand opposite leg he was rolling… Love Hill was her typical self ( a bitch) but the pax again pushed hard and made it to the top.. YHC was concerned we may have some trouble making it up there though –  not because of the dark, but because of Fudd’s head lamp that was freaken blinding us all…..

    It would not be a Swirly Q @ dogpile without some pull ups so as to not disappoint the pax we made our way over to the pull up station to everyone’s delight:) Lot’s of grunting and heavy breathing but the Pax banged them out in true F3 fashion – way to represent guys!

    Fudd let YHC know there was still a bit of time once we finished the ring of fire so YHC threw in a nice round of Mary @ the end to top things off – yep lot’s of moaning and groaning there too….

    Great job today fella’s – felt like we ran all over that park today – it was  a good solid workout.

    Announcements :

    Frosbite Challenge tomorrow – Go Honeydo and others who are participating in this event.

    Hump day Happy Hour – this coming Wed – DK taking the lead on that – let’s all try to catch up and have a few beers….

    Fudd Q – Monday Punisher

    Bleeder – Tuesday No Toll

    DK Wed – SOT

    Lockjaw – Thursday MM

    TYA – Friday RAMM

    Sippy Cup – Sat Dogpile

    See y’all in the gloom – Aye!

    Swirly