Author: Swirly (F3 Corporate)

  • 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.

  • Strong Breeze

    4 studs posted to Roller Coaster this evening and here is how it went down.

    Honeydo – 1 medium – 2 short loops

    Vinny – 1 medium – 1 short loop

    TYA – 2 mediums – 2 short loops

    Swirly – 1 long- 1 medium – 3 short loops

    Great job guys – really enjoyed it. Started out smoking hot on the first couple loops – but a very nice breeze there at the end to help cool things down.

    BRR is coming soon – if you need to get some hill work in get yourself to Roller Coaster – Spider Run or River Run and get that work in…

    Roller Coaster next week will be at Kuba Kuba 2 – Kubota has the Q.

    See y’all in the gloom.

  • Punished

    4 strong posted for Punisher tonight and here is how it went down.

    COP: 30 Elbow plank up downs. 20 Burpees, 20 side planks each side, 40 2 count mountain climbers, 50 merkins, 40 2 count flutter kicks, 20 count boat hold. Repeat 3 times !

    Benches : 15 dips 15 up downs 3 sets !

    Pull ups – Ladder Overhand pull ups – down the ladder 5-1 – Chin ups ladder back up the ladder 1-5

    Curb Crawls – 1-6 bear crawl merkin – crawl bear back merkin

    Mary : cross leg lifts – APD’s – plank hold 3 inches.

    Great job guys – way to work – thank for coming out and thanks for allowing me the opportunity to lead tonight. That was not easy in that heat !

    See y’all in the gloom…

  • Breakfast Club Solo!

    1 dude showed up in the heat for Breakfast club this morning and here is how it went down.

    Park at Dogpile 5AM (Unable to do ET’s today unfortunately) . Run from dogpile to ET’s – once at ET’s wait for other pax members – negative on that so proceed with launch from ET’s 5:30 am run from ET’s back to dogpile – towel off – greet the early risers pax and get ready for some dogpile.

    See y’all in the gloom!