Author: Swirly (F3 Corporate)

  • Excuses will always be there Opportunity Won’t!

    16 strong fought off the excuses and accepted the opportunity that Dogpile brought with it today and here is how it went down.

    Mossy – Warm up exercises .

    Coupons : Partner up – exercises with blocks are – Cinder block burpees – sit up presses – curls – over head press – while partner 2 – bear crawl – crawl bear back – deep lunge – Russian Solder – Karaoke.

    Rusty Cage : 3 sets – 10 burp ups and 10 American Hammers – 3 sets 7 jerkins 10 deep squats .

    Amp Theatre : Dips up the steps 1-18

    Field : run to the 25 – 50 – 75 and back exercises at each stop are 10 – 20 – 30 – SSH’s – Burpees – Merkins – Squats

    Native American Pole Smokers : pax holds 6 inches – 5 pole smokers run to the end of the line 2 rounds .

    Ring of Fire : each pax member chooses 5 merkins all pax does around the circle.

    Mary : cross leg lifts – APD’s

    Kubota took us out !

    Prayers for Upchucks mom and family – Praise for Snuff’s daughter on the scholarship to St. Catherine’s !

    Thanks for allowing me the opportunity to lead guys – great work today!

    Please sign up for Consistency Daily if you have not already – thank you!

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  • 5k The Hard Way

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

    Team up for a 5k the hard way 25 merkins 25 squats at the start – run down grove and repeat exercises at Lexington – at Matoacca and at Three Chopt run back towards Mary and repeat – exercises at Mattoca at Lexington – back at Mary.

    Curb Crawl ladder – 1-5 and back down.

    Ring of Fire – 5 merkins – each pax member calls one out for the group to do.

    Garbage Plate took us out.

    Way to work guys thanks for letting me lead today – been awhile since we have done a 5k the hard way – great job.

    In case you missed it TYA was really locked in on a women golfer who likes puppies – Hitch bought a house but does not know the address 🙂 Handshake had a record month in sales at Woodfin. Singer had to many layers on. Faceplant wanted Saabski to check into a certain thing on google and he refused – – cause he was not willing to have such content in his browser history 🙂 And we all felt some spring in the air this morning !!!

    See y’all in the gloom !

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  • A Blustery Dog

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

    Mossy to the former police statue for warm up exercises !

    Mossy to the steps on the hill to the water plant – one guy runs up and back twice on the steps while others do exercises which are – LT. Dans – American hammers, LBC’s, Crabcakes. Each pax runs the steps twice .

    Mossy across the street to the field for some four corners.

    10 20 30 40 merkins – lunges and karaoke in between

    5 10 15 20 burpees – Russian solder – Bernie Saunders in between

    Mossy to you poles for some Native American Pole Smoker Run

    5 pole smokers while pax holds 6 inches – work your way down the poles.

    Mossy for quick ring of fire – 10 hand release merkins.

    Shiplap took us out. Well done guys enjoyed it – missed you out there Hitch hope you feel better buddy.

  • Field Trip

    15 studs showed up at Mary this morning in the crisp clear gloom and here is how it went down.

    Native American Run down Grove to the Church at Malvern – warm up in parking lot.

    Triple Check : Run across the lot and back – exercises Burpees and LT. Dans.

    Parking Lot Ladder : run forward to light poles – exercise at each pole – 10 – 20 – 30 run to finish line – Bernie Saunders back to each pole and repeato back to the start – exercises are SSH’s , Merkins, LBC’s.. One round same thing – 5-10-15 Burpees .

    Native American run back down Grove to Mary.

    Curb Crawl Ladder – 1-5 and back down to 1 – bear crawl up incline merkin crawl bear back decline merkin .

    Burpee Shuffle : 1-15 around the circle

    Plank stretches and exercises finis off with 10 hand release merkins.

    Great job guys thanks for letting me lead. Big thanks to Handshake for running a 1/2 mile to go get his phone so he could assist the Q in recording names – appreciate it brother… Big thanks to Wedding Singer for taking us out. Glad Coxswain could join us from Carpex – thanks to Bodo’s and Honeydo for giving him a ride to and from the AO.

    Swirly’s Board 2/4/21 – Discipline is choosing what you want now versus what you want the most!

    Make it a great day fella’s and know this – You can do it – and you’re not alone !

  • Old School Dogpile

    20 strong hit dogpile for an old school beatdown this morning and here is how it went down.

    Warm up exercises to get the heart pumping and the muscles loose ..

    Love Hill – 1st version partner up run to the top before the turn in the road – exercises walk out merkins – lunges – broad jump burpees – 2nd version run to the top gate – exercises polar bears – Russian Solders – crab walk.

    Amp Theatre : dips ladder down 18-1 – back up 1-18 incline merkins

    Burpee Shuffle.

    Native American Run back to flag

    20 hand release merkins ring of fire.

    Hardywood got the pax count – EF Hutton took us out.

    Way to work guys – thanks for allowing me to lead and for letting me bring back a legendary dogpile workout .

    Have a great rest of your weekend.

  • I like Mary

    BB title is credited to Shiplap – first to show up this morning and said not gonna miss a Swirly Q and I like Mary – freaken beautiful !

    9 strong posted got Mary and here is how it went down.

    Warm up a little differently than usual.

    Mossy to each tree on the field for an exercise – Bernie Saunders back to each tree for an exercise .

    Pull ups – 5 while pax planks – 3 rounds

    Chin ups 5 while pax does WWII’s and American Hammers two rounds

    Triple Check L run the perimeter of the black top – exercises Cap Thor’s – squats

    Polar bears across the black top

    Curb crawl ladder – 1-7 and back down.

    Announcements : Bone Thugs 10k Aug 21st !

    BoDo’s took us out !

    Ronnie showed off the engine in his new electric car that is basically a hopped up golf cart 🙂 Never seen a guy pop the engine on a hybrid and say look at this sucker 🙂 That thing does have some zip though be careful Ronnie !

    Great work guys – thanks for allowing me to lead…

  • Holden Beach

    The daily workouts on vacation included a 4 mile beach run with 6 rounds of 10 reps – – Pull ups – Incline merkins – Dips !

    Beach running sucks on these ole legs but much cooler down there than on the road… Was a quick week but certainly relaxing with way too much ice cream. Look forward to seeing you dudes in the gloom – sucks working out alone…

  • 26

    11 strong posted this morning @ Mary and here is how it went down.

    Field trip over to the church :

    COP – SSH, IW’s, Windmills, Helicopters, Plank – merkins – flutter kicks – LBC’s.

    Benches : 26 Abyss merkins 26 dips run to the end of the parking lot 26 WWII’s repeat 3 times .

    Double Check : Partner up – 1 partner run to the circle – bear crawl the circle – run to the end of the parking lot and back to partners. Partners are doing LBC’s and LT. Dans !

    Lunge across the parking lot – then mossy back to Mary.

    5 pull ups – pax doing incline merkins around the horn – swithc to dips and repeat .

    Mossy to the flag – 26 merkins = Boom !

    Great job this morning guys thanks for allowing me to lead. Shout out to Splinter for the extra miles this morning. Nice to see double digits at Mary again ! Always good to have TYA join us at the end – he is right my M is a Saint for hanging with me for 26 years – I’m truly a blessed man! Thanks to Handshake for recording the pax. Thanks to Circle K for taking us out.

    Swirly’s Board today : Do just once what others say you can’t do and you will never again pay attention to the limitations that they put on you. Believe – Succeed !

    See y’all in the gloom…

  • New Market back at the club

    2 of the 3 market guys ran with us and Flipdog was back looking strong after his 5k a day in May = Boom !

    Great to see some guys we have not seen in awhile – missed you dudes… Glad Wilson was able to drop Duke and Recall off to run with us – and that he was able to find his way back to Dogpile 🙂

    Great to have TYA run back to ET’s with us – my man is getting some miles in !

    Thugs – you are crushing it dude – keep it up – Thugs sprinted in at the end of the run atta baby!

    Hitch I hope your ankle is better buddy !

    See y’all in the gloom…

  • Who’s the Q

    Spider Run – splits – out of campus up two big hills over to Honacker to Patterson down Patterson and back = Boom ! Thanks to Sabbski for explaining the route – TYA launched early but made the route call .

    Great morning for a run – good job guys way to push !