Author: Swirly (F3 Corporate)

  • 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 !

  • Kubota’s hole

    5 strong posted for Roller Coaster this evening and here is how it went down.

    Kubota and Husky – rocked out a loop or two..

    Circle K – TYA – Swirly – ran a new route for roller coaster which was a mixture of RAMM/Friday run and roller coaster – yep we ran by Kubota’s hole – 4 miles ….

    What a beautiful night for a run – wow – so nice to be able to breath !!

    Great job guys – enjoyed the route and looking forward to running it again soon.

    See y’all in the gloom…

  • Refreshments at the end.

    5 strong posted for Roller Coaster this evening and here is how it went down…

    Husky and Kubota – 1 shorty loop

    TYA – 1 long loop – 1 short loop

    Circle K – 1 long loop – 1 medium loop

    Swirly – 1 long loop – 1 medium loop – 1 shorty loop

    Well done guys ! Especially coming off BRR – strong work!

    Nice to see TYA’s doggie Bagel – great to have Circle K back out with us on a Wednesday night – always a pleasure to see Husky and Kubota. It was surprisingly warmer than expected out there this evening and the ole legs were feeling it!

    Retreat coming soon – you know the date – sign up for corn hole – let Vinny know your coming – come celebrate 5 years of F3RVA!

    See y’all in the gloom…

  • A day late…not a dollar short

    9 studs posted for a Tuesday Spider ran.

    Nobody had the Q, so TYA called Mount Henrico. Most runners headed that way, Swirly, Saab and TYA took a slow jaunt around UR to taper for BRR (Lockjaw would have been proud). Marv came back with his dog, Brave, in tow. Brave is a good runner, she was putting in some 630 pace miles. Master Marv was having a hard time keeping up. Brave never got named, so I am looking for a creative name for the pooch. Suggestions?

    TYA OUT

  • Almost 50

    13 strong posted for a WDOG beatdown this morning and here is how it went down.

    COP : plank – scorpian kicks flutter kicks – LBC’s SSH’s 50 birthday merkins

    Rusty Cage : Pull up ladder – overhand 7 back down to 1 – underhand 1- 7

    Jerkins – 3 sets of 7 – partner dips – 3 sets of 7

    Steps : Down – 18-1 Dips – 3sets of 20 Wilsons boxing cockroach at the bottom – back to the top 1-18 incline merkins

    Circle up : 6 inches – mossy to the flag!

    Great job guys – thanks for letting me lead – nice to get one last Q in before I turn 50 ! I appreciate the birthday wishes – big thanks to Saabski for the birthday gift left in big blue – I will certainly enjoy these brother !

    As you can see Arms and Ab’s today cause it’s close to (Christmas) err… BRR time Baby! A group from F3RVA will be heading out tomorrow to represent and attack some hills – looking forward to it fella’s. Those of you not going – hold the fort – we will be back soon – see ya in the gloom!

    Swirly’s Board today : The distance between failure and success is only one mile “THE EXTRA MILE”.

  • Shorties/BRR Meeting

    15 hit Roller Coaster Wednesday evening – 6 ran some short loops on Hillcrest before the BRR meeting and the rest of the pax filtered in…

    Short loops are tough – not much recovery time and it was crazy humid out there last night. Great job to all the runners..

    Big thanks to TYA for his hospitality last night. Cold beers and Waters along with Watermelon and chips and salsa all topped off with BRR info!

    It was an excellent night – the BRR Team is ready – we are one week out boys – looking forward to taking the hills with you guys !

    See ya in the gloom

  • Running from Bees!

    6 strong posted for Punisher this evening and here is how it went down.

    Quick visit from TYA – what up dude – (TYA) Hey shake I think I have something of yours in my car – any guesses pax – yep a knife 🙂 Let’s Mossy…..

    COP : Plank – Wilson’s wife – windmills – IW’s SSH’s

    Triple check : teams of 3 – run around the school – cap thor’s – LT Dans – repeat 3 times.

    Benches : 3 sets – 10 incline merkins – 10 dips – 10 step ups. This is where the bees come in – our buddy Shakedown was stung – and that come to find out ain’t good cause dude is allergic …. So he let’s us know he’s good but he has to roll and get medicine quick – we watch him run off and listen for any crashing cars but hear nothing and assume all is well. Thankfully Shakedown texted us – he’s good – just has to take those things seriously – so glad to hear you are ok man – take it easy Shake.. So back to the Bees – my man Chum grabs a stick and as we begin to mossy he whacks that nest which was up under the bench and we all run like hell towards the playground – luckily nobody else was stung – but you know Jville was scared cause he beat Rosie running away from those damn bees….

    Pullups : 1-5 overhand – 5-1 underhand

    4 corners – 5 clerkins – 10- hand release merkins – 20 workins – 25 merkins – back around – 10 burpees – 20 merkins – 10 burpees – 20 merkins.

    Benches : 10 dips -10 decline merkins – 3 sets

    Curb Crawl : bear crawl 5 merkins – crawlbear back 5 merkins

    Way to work guys – enjoyed it – thanks for letting me lead. Once again happy you’re ok Shakedown !

    Chum took us out.

    Don’t forget Labor Day Convergence – Twinteam 7am

  • 15 Studs

    On this beautiful morning in the gloom 15 studs took on WDOG and here is how it went down.

    COP : Plank – Wilsons wife (yep right into it), merkins, helicopters, windmills, IW’s SSH’s.

    Bear crawl – Native American style – up the hill !

    Wilson’s boxing cockroach – 3 sets of 20

    Rusty Cage : 7-1 overhand pull ups – 1-7 chin ups

    Jerkins : 3 sets of 5

    Amp Theatre: 1 step incline merkin second step 2 dips 3rd step 3 incline merkins 4th step 4 dips – etc. etc. up to the top to 18.

    Pole smokers – Native American style – 4 pole smokers while pax holds 6 inches run to the end of the line.

    Mary : cross leg lifts – APD’s.

    Great job guys – thanks for allowing me to lead this morning – way to push.

    Thanks to Bodo’s for taking us out, and thanks to Dr. Try Hard for recording namorama .

    Announcements : HDHH tonight Kuba Kuba 2. Please be in prayer for Helix and his daughter – we are with you Helix!

    Swirly’s Board / thought for the day ; ( There isn’t enough time for everything. But there is enough time for the most important things)!

    What are the 5 most important things in your life ? Think about those today when your making your decisions / choices and know this – if those decisions and choices fall in line with the any of the 5 most important things you’ve listed in your life – then you made the right call! – if they don’t/didn’t – then reevaluate that decision/choice regroup and move forward. Live, learn, and give thanks everyday fella’s for it is all by the Grace of God!

    Thanks again for allowing me to lead this morning – see y’all in the gloom !

  • ET’s start and finish

    Well I can’t remember who all was there for Breakfast club – since the BB was not published – I did my best to recall…. I know this Flipper took us out – and it was very humid running back. If I left you out – let me now I’ll get you on there… Great job guys – see y’all in the gloom.