Author: Swoop

  • Do you remember how to Q?

    As we stepped off, Warby had a question for YHC to kick things off — and that set the tone for the beatdown that followed.

    Mosey to get loose, straight into…

    Warm-o-rama: SSH, Dead Man Hang, Cherry Pickers, Merkins, LBCs, Freddies.

    Thang:

    Four Corners, prostitute style, around the parking lot — Inchworm Merkins, Squats, Drydocks, LBCs.

    Lightpole Alley — worked down the street as a group, adding 5 reps to the called exercise at each pole. When we hit resistance, switched it up: Monkey Humpers, Sumo Squats, Burpees, Merkins.

    Back to the court for another round of Four Corners, prostitute style — Firecrackers, Merkins, Squats, Freddies.

    With a couple minutes left, closed it out with a suicide on the court to empty the tank.

    Announcements, prayer requests, and Wildcat took us out.

  • OTB- Cape Charles -4th of July

    Swoop wanted to ring in the 250th the right way — with a beatdown. Scoured the town the night before for anyone crazy enough to join, and found one willing soul: Woodman. Regular time, town park, 70s (or maybe a touch hotter) and sunny — America showed up for its birthday.

    Warm-o-rama: SSH, Dead Man Hang, LBCs, Merkins — got the blood moving before the real work started.

    Thang:
    DORA — LBCs, Merkins, Squats, split up and crushed it together.

    Lightpole Alley — Cape Charles apparently planted a lightpole every ten feet just for this. Ran pole to pole, 10 reps of a called exercise at each one. No shortage of poles, no shortage of suffering.

    Closed it out with a 2-man Triple Check — Shoulder Taps, Merkins, LBCs, partner-style until the legs gave out.

    Heat and humidity brought their own agenda today, no joke. But Woodman showed up ready to work on a holiday morning with little notice, and that’s what this is all about.

    Happy Birthday, America. 🇺🇸

  • No Crabs at the Woodshed

    YHC was back on the Q sheet and excited to lead! I left Rountrey to pickup SOJ’s fearless leader but all was dark…..Crabs need sleep too!

    5:30 hit and we were off…
    Mosey down to size up the hill and started warmarama
    (SSH,Dead man hang, Cherry pickers, Mountain Climbers , merkins , LBCs, Freddie’s)

    The Thang
    After noticing we only had 7 an early audible was called and we ran up to the parking lot for a 3 corners workout ( merkins, lbc, mountain climbers) and then reverso with ( dry docks , freddies, squats)

    down the hill for a light pole hill- 10 of called excercise at each light pole up and down the hill. pax participated in calling each exercise.

    back to the lot for 11’s with the blocks and then finished off with ring of fire

    Prayers for Rooney’s family

    great to be on the Q sheet again. thanks for letting me lead!

  • 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