Author: Swirly (F3 Corporate)

  • 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!