Author: Swirly (F3 Corporate)

  • Old School Mary

    9 strong posted for Mary this morning and here is how it went down.

    Warm up = stretch it out baby !

    Bench work – 3 sets 10 incline merkins, 10 dips, 10 step ups

    Mossy to the blacktop for triple check – run across blacktop, WWII’s. Squats

    Mossy to Tennis courts – begin at the end line – run (3 lines each court 4 courts burpee – reverse run backward repeat burpee. Next round lunge (3 lines – 4 courts Merkin – reverse lunge back repeat merkin.

    Pull up bars : 3 sets of 5 pull ups pax does situps in between

    Native American run back to the flag

    Ring of Fire all together – Chuck Norris style.

    Way to work guys – it was a beautiful morning – thanks for letting me lead! As always I enjoyed the early morning mumble chatter 🙂

    Thoughts with Slippin Jimmy today – hope it all goes well my man – Thoughts with everyone associated with UVA after this terrible tragedy . Forest hill loops Friday after thanksgiving come on out if you are in town. Big shout out to Anthrax for knocking his huge run out last weekend and props to TYA and Shakedown for running along with him and supporting him.

    Go make it a great day fella’s – see ya’ll in the gloom !

  • Owl Free Zone

    7 strong posted at Mary this morning and here is how it went down.

    Mossy to the blacktop for warmup’s

    Track work : partner up 10 boyah merkins run track in opposite directions when meet again repeat exercise run back to the start repeat exercise. Repeato but the exercise is Wilson’s boxing cockroach, Repato but the exercise is decline merkins.

    Mossy to the pull up bars : Pax does exercise while one does 5 pullups then switch off till everyone is through. Total of 15 pullups per pax member – exercises during pull ups are incline merkins, dips, plank.

    Mossy to the blacktop for triple check : team up – runner runs forward to the fence, bernie saunders back exercises are hand release merkins , balls to the wall.

    Native American run back to the flag

    Ring of Fire – dealers choice 10 merkins – Mary – cross leg lifts and six inches

    Excellent job today guys. Great to have The Mayor back joining us for the second time in a row – atta boy keep it up ! Glad to have Grady from F3(Raleigh) joining us in the gloom – come on back any time man! The best news is that while we heard an owl in the distance there was no owl sighting. Which was as you all can imagine a huge relief to Sabbski – poor dude has been attacked 6 times lately – (yep he holds the record for owl attacks).. Hey remember Faceplant has the beer mile coming up Saturday night.

    Great way to start the days guys, thanks for allowing me to lead. Now we are ready for the day – GO GET SOME!

  • Love Hill Returns

    5 strong posted for WDOG this morning in the rather warm fall gloom, and here is how it went down.

    Mossy to the theatre for warm ups .

    Steps : 3 incline merkins at each step focusing on mechanics – 18 steps – work are way back down with 3 good dips each step.

    Love Hill – partner up – partner one runs to the gate – partner two burpee broad jumps then switch – next exercises are lunges and bear crawl until the team reached the top of the hill.

    Native American Pole Smokers – 5 pole smokers run to the end of the line and leap frog to the end of the posts.

    Native American Run back to the flag.

    BT brought an FNG – ( The Mayor) – welcome Mayor we are glad to have you, and hope to see you back out in the gloom soon.

    Faceplant has the beer mile coming up this Saturday at his house – come join in the fun if you can.

    Enjoyed it fella’s – great way to start the day – now we are ready – GO GET SOME !

  • Three’s Company

    3 strong posted for WDOG this morning and here is how it went down.

    Mossy to the brick patio for warm ups – then down to the hill of ill repute – 3rounds first round – polar bear to the end of the street – run down the hill at bottom 20 WW II’s run up hill – next round lung to end of street run down 20 LBC’s run up hill – next round bear crawl to the end of the street -run down 20 cross leg lifts – run up hill.

    Mossy to the stage : Grab your coupon – 3 rounds of – 10 overheard press, 10 curls, 10 triceps – 1- block merkins.

    Mossy to the Amp Theatre:

    18-1 Dips on the way down – back up 1 incline merkin at each step.

    Mossy to the flag – short Mary..

    BODO’s took us out.

    Thanks for showing up guys thought I might be solo today but three’s company 🙂 way to work out there this morning – it was a great way to start the day ! See y’all in the gloom ..

  • Hey you’re not TYA

    8 strong posted for Mary this morning and here is how it went down.

    Mossy to the tennis courts for some warmup exercises

    Then over to the pull up bars for some rotations – 5 pull up cruntchs , 5 monkey humpers, 5 regular pull ups – then switch – incline merkins – dips – situps – rotate through 3 times .

    Triple Check – run the blacktop – exercises LT. Dan – SSH’s

    Polarbears to the fence – 10 donkey kicks polarbear back

    Mossy to the pavilion – 10 pole smokers – 10 incline merkins – 10 dips – 10 step ups – rotate through 3 times.

    Mossy to flag – ring of fire – 5 merkins dealers choice !

    Hitch took us out.

    Way to work guys – enjoyed it – way to push – grat to have Pacman from Knoxville join us !

  • The Dog !

    4 strong posted for WDOG this morning and here is how it went down.

    Mossy to the Theatre for warm ups and stretches then begin some step work..

    Steps going up – 1 incline merkin 2nd step 2 dips add one each step keep climbing to the top

    Mossy to the stage : Partner up – 6 exercises with the blocks – curls, over head press, squats, WW’II’s bench press, burpees. Other partner Bernie Sanders to the fence – run back.

    Mossy to the circle for some curb crawls – 1-5 and back down.

    Mossy to the poles for some pole smoker Indian run – 5 flutter kicks run to the end while pax holds 6 inches to the end of the poles.

    Mossy to the flag for some quick Mary.

    Beautiful morning – great work guys thanks for letting me lead!

  • Track Action

    6 strong posted to WDOG this morning and here is how it went down.

    Mossy down the street to the top of the park for some warm up exercises.

    Mossy across the street to the track. As a group we will run to each obstacle and do an exercise that will be called out once we arrive. All the way around the track back to the beginning.

    Mossy back over to the park to the circle .

    Curb Crawls – 1-5

    Mossy to the Flag.

    Beautiful morning fellas thanks for allowing me to lead. Fun to be back over at the track we have not done that in awhile. Great job way to work – see y’all in the gloom.

  • Full Moon Mary

    12 strong came out to Mary this morning and here is how it went down.

    Mossy – Warm up on the blacktop

    Polerbears on the blacktop to the fence – at the fence balls to the wall – polerbears back to the starting line 20 WW11’s – repeat !

    Tennis Courts : Suicides starting with 5 merkins and increasing 5 each line all 4 courts

    Track : Partner up – run opposite ways on the track when meet 20- PLT’s each run back to start 20 PLT’s – Repeat with the exercise being 10 Booyah merkins

    Ring of Fire – Dealers choice 10 merkins

    Mossy back to the flag.

    Beautiful weather this morning along with a full moon and a solid workout with friends – great way to start the day!

    Way to work guys thanks for allowing me to lead this morning .

    Thanks to Bodo’s for taking us out.

    Go gettim TYA – you are ready brother – you got this – we are all cheering for you ! Props to Saabski for being your wingman – way to help a brother out dude – (oh and thanks for sharing the delicious beverage can wait to try it )

    Have a great day fellas!

    Consistency Daily – Swirly’s Board message for today.

    (Your mind is the playing field where every challenge you face in life is won or lost).

  • Blustery Dog

    4 strong posted for WDOG this morning and here is how it went down.

    Warm ups – Mossy

    Practice field by the outdoor stage : team up groups of 2 – 1 partner run to the fence and back – the other begin the exercises with the coupon – exercises include – block burpees – overhead press – curls – bench press – squats

    Rusty Cage : 3 sets – burp ups – chin ups – pull ups

    Jerkin bar : 3 sets jerkins and dips

    Mossy

    Pole smokers : 5 leg lifts run to the end pax holding 6 inches – switch

    Ring of Fire – dealers choice

    Great work today guys – BT glad you found a spot in the woods to take care of business sorry you missed the pole smokers…..

    Thanks for allowing me to lead – see y’all in the gloom..

  • Back @ The Dog

    Great to be back at the dog this morning and we went at it Swirly style. 5 strong posted anf here is how it went down.

    Mossy to the Theatre – warm ups

    Steps : Going up 1-18 incline merkins – gotta come down 18-1 Dips

    Mossy to the outside stage : Grab a block – circle up – 3 sets 20 block burpees – 20 curls – 20 squats – retune blocks

    Mossy to the flag for some Mary.

    Great to be back at WDOG fella’s thanks for letting me lead . Awesome to have a guest Holy Roller from Kentucky in the house – come back any time dude.

    Way to work guys – we have been doing a good amount of running so this ground and pound was humbling for sure.

    See y’all in the gloom

    Retreat this Saturday – Be there !