Author: Swoop

  • The Smallest 4 Corners

    17 HIMs came out for what planned to be an easier, low cardio start to the week. YHC started off with a little mosey and some warmarama ( SSH, Cherrypickers, Dead man Hang, Merkins, Freddies, LBCs).

    With there being 17 YHC thought “the pain cage” would be too small for the group to do a 4 corners so had to audible to do a 4 corners in the parking lot. Our resident women’s famous golfer of the group immediately commented that it was the smallest 4 corners he had ever seen and YHC took note….we completed the 4 corners.

    on to increase the cardio… we moved on to pumpkin alley for a Dora ( merkins, squats and LBCs) some quietly commenting the run was now too far! over to the cul de sac for some speed work as the pax all tried to take down wildcat as we ran from the beginning of the cul de sac to the green house after each called exercise. After all 17 HIMs had called an exercise of 10x and we ran to the end each time the Pax wiped and we mosey’d back to the flag.

    announcements / prayers …..Thanks for letting me lead this group!

  • Return of Swoop

    9 HIMS showed up to see if YHC was actually back on the Q sheet. It has been a while and I was excited to bring it back in the right fashion. The colder temperatures may have keep 1 or 2 away this morning under their warm covers but it was 530 and time to roll.

    mosey up satans hill and a quick horseshoe run over to wilson’s cul de sac for some Warmarama ( SSH, Imperial walkers, incline merkins, decline merkins, LBC, Freddies, cherry pickers and dead man hang)…..then mosey back down to the parking lot for the action

    Grabbed 3 sandbags and the rest of the pax grabbed a rock for a rock and sand bag triple check. Followed up with some rock work via Mary and then on to finish it off at the hill

    triple check runner to the top of the hill , second man sand bag going half way up the hill and third member doing called excercise ( plank jacks, lbcs, WWIIs)

    Annoucements / Prayers

    Thanks for the opportunity to lead!

  • Find the Snowmen

    14 HIMs came out on a wet Monday morning to see what YHC had in store. I had prepared a nice easy workout to ease @ntb back into F3 after his time off but I think the fart sack got the best of him. so here is what went down…

    Slow mosey around the cul de sac and then Warmarama – SSH, Merkins, dead man hang, Ukrainian soldiers, Freddie Mercurys…some minor grumbling that the exercises were outside the typical also order but we moved forward.

    TRIPLE CHECK- LBC’s / Squats and runner runs to find a snowman each time looking for a different one. not many snowmen in the neighborhood yet !

    Off to ” the cage” for some 4 corners prostitute sale- YHC had the pax pin their pain – Merkins, Mountain climbers, jump squats , SSH

    Finished up with 11’s – decline merkins and monkey bumpers- karaoke across the parking lot.

    ANNOUNCEMENTS- Chili cookoff @ the Alamo, Hermey bringing people to the bridge at the end off the month!

    YHC took us out in prayer

  • Satan’s Dora

    18 Leaders came out today for the return of Swoop to Satans hill! 70 and sunny and Nancy was anxious to get things started!

    Mosey up Satans hill and back for some warmarama- SSH, dead man hang, imperial walkers, merkins, LBC, Freddie’s

    The Thang

    Mosey over to the rock pile for a triple check- runner takes the rock and runs around the island, others were doing curls and skull crushers

    Ring of rocks- All HIMS called an exercise and we rotated rocks around the circle- 18 different exercises with different rocks

    Mosey over to the hill for a Satan’s Dora- 66 burpees, 166 merkins and 266 LBCS- the groans were alive and well from the pax!

    Mudslide closed us out with some broga

    Announcements – upcoming dad / daughter dance and chili cook off- check slack for details

    wildcat took us out in prayer

  • Jailbreak!

    14 Strong showed up this morning at the Alamo to better themselves. YHC had a plan in store for them…

    Warmarama- quick mosey over to the other side of the parking lot for some – SSH, Imperial Walkers, LBCS, Merkins, Werkins, heels to heaven, cherry pickers….after some light complaining about the warmarama we headed off

    The Thang- Ran down to modern row for a DORA- Merkins, Lunges and squats – run to the end of the street.

    off again running to the other side of the neighborhood to explore some new scenery. TRIPLE CHECK- american hammers, monkey humpers and lunge to the street light

    finished up with some tunnel work- with time running short we lined up for some pax work in the tunnel- dry docks and lbcs as two runners took on the hill. ended it with a jailbreak run back to the flag.

    announcements- NEW AO wednesday at Magnolia green

    prayers for heist’s friend Denise, the kids going back to school and the pax on IR

  • Ghost in the Graveyard – Run, Run, Run

    4 HIM’s decided to push themselves this morning and arrived at Swift Creek Middle for an early morning workout. Much to their surprise they arrived to find the Ghost flag. YHC had a plan in store to bring back the ghost flag when it was least expected and I couldn’t think of a better time than 4:30 am at the graveyard.

    Big Rig had a great plan in place but was a pro and turned the Q over to YHC. Here is what went down…

    Grab a cindy and head to the track…

    Warmarama- SSH, Dead man hang, Imperial walkers, merkins, LBCs…lets get to it

    The THANG- 2 laps around the track then a round of Gobblet squats, Hand Release merkins, Overhead Press, Spider Mans, Times 2 curls…you see what I did there GHOST! Starting with a set of 5 and increasing by 5 each round. The team of beasts put in 5 rounds. farmers carry back to the flag

    announcements- check slack

    Prayers for the kids heading off to school and their parents !

    Thanks for a fun morning! The ghost flag is now with Big Rig…be prepared!

  • Ultimate Frisbee Tournament – Replay Booth needed?

    29 HIM’s including 2 FNG’s showed up this morning to will their team to a championship in the first annual ultimate frisbee tournament. Here is what went down…

    Warmarama- quick F3 mission and warmup ( SSH, dead man hang , merkins and light stretching) and the teams were selected.

    First game was a shorter warmup game where the Foreskins prevailed over with some superior passing and long range caches on the back field. Meanwhile the team with an extra man decided to use them as a sub and prevailed with some short quick movement down the field.

    Second game- The foreskins turned our to be to strong and took the championship. MVP performance from Snip with some insane passing skills.

    YHC is thinking we need to run this back again sometime in the fall. We may need to start recruiting coaches and allow them to draft / recruit teams…NO NIL MONEY! thoughts?!

    Announcements-

    Sign up to go to the bridge. Small commitment and big reward of helping others get back on their feet. Contact Upchuck for details.

    New AO coming to Magnolia green 8/28- tell your friends

    Pickleball tournament- contact Oyster ( the king of pickleball)

    YHC took us out in prayer

  • Middle school champs!

    4 HIMS showed up to a damp court this morning hoping to get some basketball in. With a light team we called an audible and made the most of it.

    warmarama- SSH, Imperial walkers, dead man hand, merkins, lbc’s

    Lap around the school and the courts and the game of PIG began ( 4 rounds ). missed shot is 5 merkins and for every letter its 5 burpees. Futon and Crabgrass battled to the end with mid range jumpers.

    Suicides – at each line we had excercises 10 burpees, 20 squats , 30 merkins, 40 SSH

    Back to the court for 4 rounds of knockout. YHC needs some practice with his lay ups ….futon stole the show adn we can see why his middle school team went undefeated!

    back to the flag for a ring of fire and time was called.

    announcements- ultimate frisbee tourney, crabgrass, VQ

    prayers for futon’s co worker and also his mother in-law. Prayers for OC’s co worker

    YHC took us out in prayer.

    YHC really appreciated the mumble chatter and small group this morning!

  • Billy Madison – Flex Friday @ SH

    Warmarama – SSH, ukranian soldiers, grass grabbers, merkins , LBCs

    13 beasts came out this morning to see if they had enough in them before the holiday weekend to graduate from the school of Billy Madison. the pax had been asking YHC for some coupon work so i thought it would be a timely Q to lead. The pax delivered and we all graduated!

    Exercises ( 12 count per exercise, each round stacking a new grade on top)

    1st grade – Halos, 2nd Grade -Squats, 3rd Grade – Bench Press, 4th Grade – Lunges, 5th Grade – Swings, 6th Grade- Curls, 7th Grade – Overhead Press, 8th Grade – big boy sit-ups, 9th grade- Skull crushers, 10th grade- Merkins, 11th Grade – LBC’s, 12 grade – Burpees

    Announcements- Murph tomorrow at rock and roll 7 am, convergence monday ( ruck beforehand), family cook out june 2nd horner park

    YHC took us out in prayer

  • It’s about the people- Swoop 1 year

    30 beasts showed up for the 1 year anniversary for YHC. YHC was taken back by the showing from this group and immediately began planning some audibles due to the size of the group. here is how it went down.

    Slow mozey up and down satans hill to get the blood flowing then

    warmarama- SSH, Dead man hang, Ukranian soldier, copperhead squats, merkins, LBCs, stretches

    THE THANG

    2 rounds of 5 burpees, 10 WWIIs, 15 squats , 20 monkey humpers

    mozey to the entrance of the neighborhood for some 11’s – runner to the sign and back. exercises were diamond WWII’s & HR merkins

    Mozey back through the parking lot and trail and over to the cul de sac near Wilson’s house for a triple check. mountain climbers, mike tyson pushups and runner up the hill.

    mozey to the top of the hill for a dora- 100 merkins, 200 APD’s and 300 jump squats ( called early for time)

    mozey back to the flag with one minute to spare… 5 burpees OYO….time called

    Announcements

    1. State farm one year
    2. Memorial day convergence
    3. 2nd F lunch @ firehouse north of the River

    PEDIATRIC CANCER FUNDRAISER – DONATE TO HELP KIDS WITH CANCER. SHARE WITH EVERYONE YOU KNOW… https://pages.donately.com/teambrightside/fundraiser/john-schroepfer-f3-rva

    YHC gave a quick speech full of emotion for this group of beasts. I heard Gomer say ” It is not about the AO its about the people” this morning to another member of the pax and it home with me for the whole workout. YHC was taken back by the showing of love this morning and this group has meant a lot to me over this year. I have seen a group of men who step up to help others in many ways and will do anything to help a brother out. Growruck was a great way to finish out year one for me and to see first hand a group of this PAX coming together to pull each other across the finish line. MUCH LOVE AND RESPECT TO F3 RVA. Lets continue to show the sad clowns how F3 can change their lives!

    Wildcat took us out in prayer.