Author: Swirly (F3 Corporate)

  • 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

     

  • Was There a Game On Last Night ?

    14 strong went ahead and  got out of the fartsack this morning to take on No Toll!

    Mossy  to the back parking lot – COT: 20 SSH, 15 Windmills, 10 IW, 50 LBC’s

    Mossy to the field – Triple Check : Teams of 3 –  Run forward to the sideline and backward back to the side line – Flutter kicks, Dips on the bench – 3 rotations..

    Mossy to the parking lot – Four Corners in the parking lot: Split up in groups starting in each corner. Corner 1- 15 Pole Smokers – Corner 2- 20 Merkins – Corner 3- Jumper Squats – Corner 4 10 Burpees.   4 rotations..

    Indian run around all of the fields and back to the flag.

    Ring of Fire : 10 merkins each – holding plank – Superman song with a  a long 20 count!

    Moleskin:

    When the second car pulling into No Toll was a cop @ 5.22 YHC thought well it may just be me and Bleeder this morning but as usual the flood gates opened at 5;25 and the pax rolled in… Rosie still rockin the shorts in 26 degree weather and others bundled up like they were in the North Pole..

    As you all know YHC is a member of the F3 Corporate Executive Team and I know who shows up to workout and who does not – make no mistake – I keep a record/file of this info in my head 🙂 and oh  yes TYA and Bleeder have a spreadsheet as well !! F3 Corporate Baby!

    The pax quickly waremd up with the quick triple check and moved right into the 4 corners (no breaks in a Swirly Q).. Very proud of the pax for attacking the 4 corners burpee’s and all…

    The Indian run lead by Bleeder and his Bike was exactly as challenging as YHC thought it would be…. Bleeder started out at a nice crisp pace and the pax really had to push it to get up in front… Many thanks to Splinter for checking back and recovering our buddy FlashDance . It was so dark out there if a man went down we would have had a hard time finding him..

    In typical Swirly Q fashion we ended with a nice ring of fire and the pax crushed it – well done fella’s!

    Announcements :

    BRR – It’s coming up soon – time to commit,  prep, and plan – if you are interested see TYA!

    HumpDay Happy Hour : DK is taking the lead and says he will be arriving @ 4 – and will most likely be 3 beers in before the  pax arrive  see him for details…

    New AO ? : If you are interested in starting a new AO (Like In Mechanicsville” LabRat/Circle K” Fudd @ UofR  go for it – questions see Bleeder)

    Great work today guys – see y’all in the Gloom!

    Swirly

     

     

  • Find a Tree !

    14 strong showed up in the foggy gloom to take on Dogpile.

    COT :  20 SSH, 20 Imperial Walkers, 20 Windmills, 20 LBC’s, 5 burpee’s

    Shuffle steps – run up steps touching each one – 10 merkins at the top run down steps touching each one 10 WW2 sit ups – repeat 3 times.

    Find a tree : Circle up – sprint to find a tree in the dark – sprint back to the circle and plank. 1st set find 4 trees, 2nd find 6, 3rd find 8, 4th find 10.

    Pull up station : 5 overhand 5 underhand 5 hanging crunches 5 dips – 3 sets

    Amp Theater steps : Incline merkin ladder going up the ladder add 1 merkin  each step finish at the top with 18 and touchdown Al Gore at the top. Decline merkin back down 1 decline merkin on each step going down. Bear crawl back up the steps and plank.

    Triple Check : Partner 1 runs up and back the length of the Carillon  field, partner 2 slow bending squats, partner 3 leg lifts. 3 times…

    Mary : 20 LBC’s 20 cross legged lifts 10 each leg, 10 APD’s

    Ring of Fire : 10 Merkins run around the circle – finish up with superman.

    Great work today fella’s way to bring it I love the effort!

    At first YHC thought there would only be 13 of us today – I just couldn’t believe that BT hadn’t shown up yet but thankfully he slid in just in time to not miss another  Swirly Q – Atta baby BT!

    Thankfully there were no injuries while the pax sprinted to find trees in the dark.. Props to Bleeder for sprinting to those trees on his Bike and not wrecking – there was a bit of a traffic jam out there in the dark…

    Proud of everyone for banging out those pull ups – ( BT and I were talking at the end – that was 3 times this week we had some pull ups in the work outs) Love it!

    I’m not sure what the deal is with Fudd and following freaken directions but at least he did go back and correct his error with more merkins during the merkin ladder.  Pay attention Fudd!!

    The pax pushed hard on the triple check – Aisle 5 mentioned to YHC that he heard YHC Q’s are sure to be mostly upper body – as the pax can see from the last 2 Q’s YHC like to mix in a little running too… Yeah never know with a Swirly Q..

    Solid overall workout guys – great way to start the weekend.

    Announcements : Do you want to challenge yourself, push yourself, take it to the next level physically and mentally, be a part of a great team and compete?  Well then fella’s  –  be thinking about the BRR it’s around the corner… Any questions get  with TYA. You can bet I’ll be there – Hey Christmas van if your out there – I’m coming – we are coming – F3 Corporate baby – Boom Shakalaka!!

  • Happy New Year !

    16 brave men arrived this warm New Years Eve morning to get their day started off right and finish the year strong! It was great to see a good turnout on a Holiday. I do have to mention it was weird not seeing Bleeder, TYA, and Brain Tumor – We usually see’s those dudes in the gloom – miss you guys travel back safely …

    COT : 20 SSH, 10 windmills, 10 IW, 20 arm circles, 5 burpees

    Four Corners : Full perimeter of MM running the sidewalks –  partner up with another guy of similar shape and strength corner 1 : 5 close grip merkins – run to  corner 2 : 10 derkins (partner hold feet at waist) run to  corner 3: 15 workins,run to – corner 4:  20 merkins – repeat three times.

    Double check : Staying with your partner – Partner 1 dips on the tire while partner 2 runs to the pull up bars does 5 pull ups and runs back to switch with partner 1 on the dips.  Two rotations..

    Mossy to the flag – 5 minutes of Mary : cross leg lifts 10 each leg. 10 Alabama Prom Dates, 2 rounds of superman.

    Circle up… Numberama – names, announcements .

    Marv took us out in style with a typical Marv style prayer with a thank you to God for the many blessings of 2015 and excitement and anticipation for the coming year as well as how grateful we all are for each other and for F3 (well said thanks Marv)..

    The pax felt like hanging around for awhile after the workout with the weather being so nice and all.. Goldberg mentioned to YHC that I could maybe next time mix in some different exercises into the 4 corners… YHC explained he was well aware of that option but that it was very intentional that we merkin @ each station with the goal being to hardly be able to lift our arms at the end of the work out.. (mine were certainly shaking especially after the last set of pull ups)…  Honeydo mentioned he might have a little something special for the run tomorrow so come out and see for yourselves.. Splinter back from Ashville did not go back to his mountain (BRR) – still to fresh!) YHC totally understands Splinter… Oh yeah and Rosie said after talking to his wife yesterday that evidently more than one couple is coming over to his house tonight so he said what the heck –  PARTY @ his house tonight ! JK…

    Great work this morning guys way to push it..  That four corners could be a full workout but YHC wanted to mix in a few more things 🙂

    Run tomorrow – 5:30

    Dogpile/Gridiron Sat morn 6 & 7

    I wish you all a Happy New Year and look forward to working out with you every morning in 2016!

    Swirly

     

  • Staying Alive !

    15 strong came out on this crisp December morning to take on Dogpile!

    COT

    20 SSH, 10 Hillbilly’s, 10 Russian Solder, 10 windmills, 10 arm circles, 10 burpees

    Mossy to the Pull up Station 🙂

    3 sets @ the pull up station –  5 over hand, 5 under hand, 5 hanging crunch, 5 dips, 5 decline merkins

    Mossy over to Love Hill 🙂 partner up – run love hill to the top  along with – walk out merkins, lunges, & burpee broad jump..

    Mossy over to the field for what was intended to be a triple check but turned into a discount double check !

    Run up and back on the field – LBC”s, and slow bending squats.

    Mossy to the circle for – Staying alive and a ring of fire

    partner up partner 1 on all fours partner 2 chest on partner 1 back and spin around 10 times.

    Finish up with a ring of fire – 10 merkins

    Mossy to the Flag!

    Moleskin:

    As in normal fashion YHC arrived early to Dogpile planted the shovel flag and waited in anticipation for the rest of the pax to arrive. YHC was thrilled to see such a good turn out. Big thanks to Circle K for being the official time keeper today as YHC no longer has his cheap work out watch and has learned not to carry his phone along during the workout!! Congrats to the pax for attacking the pull up bars (Splinter, Rosie, Fudd took it to those bars – atta way fella’s)!

    Love hill was about as dark as I have ever seen it (even with Sippy’s light). Very glad all of us made it up safely. Chum we gotta teach some of the pax what a walk out merkin is 🙂 Love Hill is no joke so props to everyone for taking the hill!

    Discount Double Check : All I have to say is – Wow way to push it Aisle 5 – I love the effort my man! You lead the way helping all of the pax finish that exercise strong..

    Okay so the Staying Alive did not really work as I had envisioned …. To many Basketball players there this morning 🙂 I am determined to bring this exercise back so y’all will see it again. YHC will prepare more time for demo and instruction. Chum I’m so glad to know there is another former wrestler in the group besides me – we will teach the pax Staying Alive together…

    Welcome Olsteen, and Rockfish we hope to see you both again soon.

    Great workout guys. I’m blessed to be part of such an exceptional group of men. I wish you all a wonderful Holiday season and I will see you out there in the gloom – (That you can bet on)

    Swirly

    Announcements : Offshore could use some help moving a piano – yep I said piano…. So contact him if you might be able to assist this coming Wed.

    Normal work outs – Monday – Thurs. Bring a kettle bell or dumbbell Monday – Bleeder is going to bring the pain @ The Punisher!

    Saab – VQ on Thursday – Christmas Eve – looking forward to it Saab.

    No Friday run this week – Merry Christmas!