Author: Swirly (F3 Corporate)

  • Three’s Company

    3 studs posted this morning to batteau and here is how it went down.

    Hot Potato style

    Bleeder : COP – Mossy

    Agility drills : Tennis courts – run forward – side shuffle – backwards – repeat 5 times

    Sippy Cup : Triple Check with rocks on pickle ball court – run with rock forward – side shuffle – backwards along with sit up press with rock cross over merkins on rock.

    Swirly : Let’s stay with the rocks ! 20 bench press – 1- American Hammers with rock mossy down steps to the bench with rocks 15 dips back to the top – 20 squats – 10 american hammers 15 dips – 20 overhead press 10 american hammers 15 dips – 20 curls 10 sit up press 15 incline merkins – 20 overhead press 10 squats 15 incline merkins

    Mossy to the flag :

    Great work guys – lot’s of boulder work this morning – mixed in with some agility – excellent job . Another full moon morning it was fantastic out there. Thanks for taking us out Bleeder.

  • Moonlit run

    Started with 4 and ended with 5 – great run guys – enjoyed it !

  • All you Hitch

    10 studs posted this morning for Mary and here is how it went down. Two dudes walked . One nursing an injury the other not leaving a man on his own. The other 8 attacked Mary. We thought it was 7 but Flipper appeared out of nowhere as Hardywood was talking to the pax about Flash being the best chiropractor he’d ever seen 🙂

    Warm ups : 10 burppees – windmills, helicopters, Iw’s RS’s plank.

    Incline merkins while one does 7 pull ups at the rings and switch – 3 sets

    Mossy – Decline merkins – 3 sets of 10 – regular, close grip, wide grip .

    Mossy – Dips 3 sets of 10

    Mossy – pax plank – one does 5 chin ups – switch – 3 sets

    Tennis Courts : Bernie Saunders to end of each court then burpee up to 4 – run back ladder down 4-1 – 3 sets .

    Triple Check : run to fence – 10 mountain climbers – exercises WW2’s and 6 inches.

    Native American run back to the flag.

    Ring of Fire – 10 hand release merkins.

    Great job guys – thanks for the opportunity to lead this morning. Enjoyed the work and the mumble chatter. Hitchhiker mentioned as we were wrapping up we should pray for folks in China. When your in a meeting with Swirly and you offer a suggestion /excellent idea – be prepared to carry the ball – and remember – it’s not about how many times you get the ball – it’s what you do with the ball when you get it ! All you Hitch Well done brother – great prayer – thanks for stepping up and taking us out this morning .

  • Party of 3

    3 studs posted this morning for Batteau and here is how it went down.

    Warm up : SSH’s, Helicopters, windmills, IW’s merkins, flutter kicks, LBC’s

    Rock work (Swirly) ” 20 curls carry rock down the steps – 20 dips – 6 rounds different – exercises – include over head presses – incline merkins – WWII’s – decline merkins – burpee press – dips

    Curb crawl (Posh) – 1-10 – bear crawl – incline merkins

    Box jump – long mossy – Pull ups (Sippy Cup) 1-5

    Wasn’t sure how we left it regarding writing the BB fella’s so went ahead. Short and sweet !

    Great work this morning – thanks for taking us out Sippy – well said my man.

    Swirly Board 12/23/19 – Hey remember that guy who gave up ? Neither does anyone else ! = Boom…

    See y’all in the gloom…

  • Wintery Mix

    8 studs attacked WDOG this morning and here is how it went down.

    Mossy – warm up : SSH’s, IW’s, helicopters, windmills, squats, plank, merkins.

    Partner up : 1 run get the block the other SSH’s until return. Partner 1 run to mid field and backwards back – while partner 2 does curls with the block – switch up. Next run backwards up and forwards back while other partner does overhead press – switch. Next Karaoke across field other partner does squats with block – switch. Mossy – return blocks.

    Rusty Cage : 5 pull ups – 7 jerkins – 10 dips – 4 sets – sets 2,4 switch from pull ups to chin ups .

    Mossy to Theatre : 2 incline merkins at each step up – 4 dips each step back down.

    Stage : Ring of Fire – your choice of 10 merkins pax does them – around the circle.

    Mary – Superman – Hold it

    Mossy to the flag..

    Announcements : See Tweet from Hardywood – Born to Run Author will be in town Sunday – great opportunity for a greet and meet..

    Thanks for allowing me to lead this morning guys – tried to keep us fairly dry… The snow coming down in the light this morning was a beautiful site. Extra points in the files for those who showed up this morning – well done. Some things we learned this morning – Bodo’s has trouble following direction and he enjoys graphic novels – Hardywood was confused on what a graphic novel actually was – he’s good now 🙂 According to Bodo’s the best graphic novel out now is by Detrick Bonhoffer – The faithful Spy – sounds like a good one – like we said to Corned Beef – dude you gotta read ! Seriously we have a great source of books within our group I encourage you all to share because we are all working towards getting better everyday right – and to get better we need to hit the three key areas – Body – Mind- Spirit . There are a few good books floating around through the pax – ask if interested. Heads up an F3RVA book club will be coming soon as part of our 3 F’s – stay tuned and let me know if your interested in being part of leading this !

    Swirlys’ Board for today 12/11/19 – Sacrifice is a prerequisite for growth! follow – @swirlyboard

    Thanks to EF Hutton for taking us out today – wise words my friend.

    See y’all in the gloom..

  • Field Trip

    14 studs posted for Mary this morning and here is how it went down.

    Long mossy to the church – warm up – helicopters – windmills – scorpion kicks – flutter kicks.

    Benches : 10 Abyss merkins 10 dips – 10 close grip incline merkins = 3 sets.

    Triple Check : run to the circle – once at circle bear crawl around circle the bernie sanders to the end of the road – run back to partners. Exercises – WW11’s LT. Dans.

    Mossy back to Mary : plank while each pax member does as many chin ups as they can. Mossy to the other bars – merkins around the bars while 2 pax at a time do 5 pull up crunches.

    Mossy back to the flag.

    Announcements : Wear your Hawaiian shirt for Dogpile Magnum PI day ! See Labrat if you want in on the mile a day challenge.

    Slippin Jimmy took us out.

    So most of the mumble chatter revolved around TYA not being able to let go of the FACT that Thanksgiving began in Virginia . I give the dude credit he won’t give up – he sticks to his guns YHC certainly appreciates that but it’s also kinda sad cause he’s just dead wrong – oh well maybe someday he will see the light 🙂

    Thanks to the pax for allowing me to lead this morning and for going along with me on a little field trip.

    Swirly’s Board 12/5/19 – Tough isn’t born it’s built one rep at a time !

    See y’all in the gloom..

  • Frosty Mary

    13 strong posted to Mary this morning and here is how it went down.

    Mossy – warm up – SSH’s Iw’s, scorpion kicks , LBC’s.

    Black Top : Polar bears to the fence – 10 donkey kicks lunge back – bear crawl to fence 10. donkey kicks sprint back. Teams of three for a triple check run the perimeter of the black top – merkins – LT. Dans .

    Track: partner up – run opposite ways meet up – 10 booyah merkins – run to finish line 10 booyah merkins . Repeat run opposite way – exercise 10 plerkins – run to finish line – 10 plerkins .

    Pull up bars/ rings : partner up – 1 start at pull up bars 5 pull ups other partner at the ring bars – 5 pull up crunches – repeat for 10 minutes .

    Benches : partner up : partner 1 Abyss merkins partner 2 run to the dip bars – 10 dips run back to partner – two times.

    Curb : 20 Rocky style foot taps – drop – 20 merkins

    Mossy to the flag.

    Great job guys – thanks for letting me lead. Glad to see Saabski back in RVA! Best wishes to Lugnut in his upcoming race – you’re ready buddy go gettem! Thanks to Bodo’s for taking us out this morning and to Bleeder for recording the pax.

    See y’all in the gloom

  • Fall Frost

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

    Mossy – warm up – SSH’s Windmills, IW’s Merkins, planks.

    Pump house hill : partner up – 1 partner run the hill – other partner exercise – repeat 3 times – exercises – LBC’s , Merkins, LT. Dans

    Mossy to pipe loop entrance : Partner up – 3 sets of 20 Wilson’s boxing cockroach .

    Hike up the pipe loop – Sippy lead the way with the dong light – Vinny @ the six with the headlamp – proceed to the Rusty Cage .

    Rusty Cage : 5 pull ups – 7 jerkins – 10 dips on the tire – 3 sets

    Mossy – Amp Theatre : 2 incline merkins at each step to the top

    Mossy to the Flag – Ring of Fire : 5 merkins each pax member choose a style – everyone does them all the way around the circle.

    Beautiful cold morning – been a while since we have been out in that kinda weather – felt great ! Awesome to see my man Vinny back out in the gloom today – keep getting better buddy.

    Thanks for allowing me to lead this morning guys – way to push !

  • Hey who’s writing this up ?

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

    I’m gonna do my best here – this was a microwaved hot potato – things happened fast !

    Swirly – COP : stretching and warm up exercises 🙂

    Tennis courts : bear crawl to fence 10 donkey kicks bear crawl back – repeat with Lunges – repeat with polar bears – repeat with High knees and 10 derkins – repeat with Karaoke and derkins .

    Sippy Cup : ring around the water bottle shoulder crusher with planks, 6 inches spiderman. Starting block sprints on the tennis court total of 20.

    Faceplant – Hill of ill repute – run to first light post 4 burpees – run back to start – next light post 3 burpees run back to start – repeat at each light post to the steps. At the steps run to the top of the hill at the light post 1 SSH run back to steps – repeat with 5 SSH and repeat with 9 SSH. Mossy to the circle – laps around the circle while others do flutter kicks and WWII’s.

    I apologize if I missed something guys – way to work – great job.

    Sippy took us out.

    See y’all in the gloom..

  • BT back in action !

    4 Studs posted @ Roller Coaster and here is how it went down.

    Swiper : a whole bunch of short loops = shorties !

    TYA : short loops = shorties !

    BT : back in action baby – dude ran a little walked a little – great to see you back. Easy does it buddy…

    Swirly : Windsor Farms 4 miler.

    Great run guys – enjoyed the fellowship afterwords – see y’all in the gloom !