4 studs posted for roller coaster and attacked the hills. It was an absolute free for all! Great BRR training – way to work guys!
Author: Swirly (F3 Corporate)
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Preparation
7 strong hit the hills of roller coaster Wed afternoon – dealers choice style – run for an hour – then see ya in the gloom…..
Great job guys – preparation is key !
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Old School Dog
7 strong posted for WDOG this morning and here is how it went down..
Warm up exercises – Dead man Hang – Reach for the sky – helicopters – windmills – IW’s SSH’s – Merkins – plank – flutter kicks – LBC’s
Love Hill in reverse – partner up run down the hill and back up to partner – exercises – Lunges and bear crawl.
Rusty Cage : 3 sets of 5 pull ups 5 chin ups
3 sets of 7 jerkins and 7 dips
Coupons : 3 sets 10 block burpees, 10 curls , 10 squats
Native American Run back to the Flag
Ring of Fire – Merkins
Mary
Great job guys – beautiful morning – great to have some of the original WDOG pax out there with us this morning.
Thanks to Hitch for taking us out.
Thoughts and prayers are with Bleeder’s nephew and family – with Doublemint, with EF Hutton and Puckers co workers family.
Shout out to Gomer who Q’d a week or workouts to celebrate is F3 anniversary and tomorrow joins the RESPECT club – welcome brother !
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See y’all in the gloom !
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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.
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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 !
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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.
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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…
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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…