Tag: Bermuda Triangle

Goyne Park

  • The Stupidest Mile

    With the Summer Tour and SOJ Takeover in full effect, YHC packed my day bag and headed east to hang with the Bermuda Boys. The PAX were ready to put in some work! As is customary, I have included a brief summary for your viewing pleasure.

    Mosey to the parking lot for Warm Up:
    Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Windshield Wipers, Biodomes, Hand Release Merkins, Freddy Mercuries, Alabama Prom Dates

    Mosey to the Track that apparently does not exist:

    Exercise One the Stupidest Mile:
    400m Bernie Sanders around the football field
    200m Lt. Dans
    200m Crawl Bear
    100m Reverse Frog Jumps

    Bernie Sanders Raise the Roofs across the parking lot, then back to the flag.

    A couple of minutes of Grow Ruck situps and Flutter Kicks until time is called.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: The Stupidest mile is actually less than a mile, but proved to be a time consuming, leg burning son of a bitch. Great job by everyone for pushing through! Always enjoy getting down to Bermuda Triangle – this definitely needs to be a stop for all this summer! Nice seeing Shaw-Shank back out. Respect to the teens for getting up early and getting after it.

    Check Slack for details on the new Saturday AO at this location – starting in a few weeks.

    SYITG

  • The Cindy’s have arrived!

    Three Bermuda big boys gave Goyne park a run for its money today. We’ve recently planted some cindys at the AO – so we broke those in! At 5:31am we realized Q might be MIA – so YHC might have cooked up the following on the spot.

    • Warm-up
      • Curb Work, Stretches
      • Ukrainian Soldiers
      • Okay we’re warm!
    • COP 1
      • Triple Check
      • Dips
      • Pullups
      • 200m run
    • Mosy with squats in between
    • COP 2
      • Triple Check
      • Shoulder raises
      • 1-legged Cindy Squats
      • Run/Bernie up Quad Hill
    • COP 3
      • Double Check
      • Swings
      • Merkin/Plank Jack / Bearcrawl combo
    • Finisher
      • Big Rig led out with 5 minutes of Mary
    • Names, Numbers, Announcments
    • Prayers for Big Rig M job, and YHC M new group

    Gave an F3 Rva card to the dad/son doing some grounders on the bball field. Hope we can continue headlocks in the region! Props to pool boy for getting in some extra credit w/ Big Rig before the main event. SYITG!

    -State Farm

  • Pool Boy Breaks his first Cindy

    3 HIMs enjoyed a sunrise beef with this KB/Cindy focused workout. We were hoping some FNG’s would show – but alas – another day. Big Rig, Pool Boy, and State Farm grunted through the following mish mash.

    • Warmarama: Various IC XO’s
    • Grab the weights – 62lb KB, 45lb KB, Cindy
    • COP 1 – Rifle Carry
      • Rifle Carry Weight around the median
      • If you drop – 10ea I.C. Ab Xo’s
      • 2 Laps
    • COP 2 – SALLY!
      • Sally Up – Upright Row
      • Sally Down/Song – Deadlift
    • COP 3 – Triple Check
      • Jump Ropes
      • Run Median down, bernie back
      • Curls/Skull Crushers/Obliques (Changed each set)
      • Pool Boy busts his first Cindy, congrats! Right of passage
    • COP 4 – Escalator
      • 5 Rows OYO, 5 LBC’s In Cadence
      • 10 Curls OYO, 10 LBC’s IC
      • 15 Swings OYO, 15 LBC’s IC
    • Turned over to Big Rig for Some Mary
      • Suitcases, Big Rigs, American Hammers
    • MBTTF
    • Names, Numbers
    • Announcements: June 2 family day, 6/22 The Iron Bridge AO starts
    • Prayers: Big Rig M Starting new job

    So happy to see Pool Boy embracing the SUCK this last week. I see big things for him this year. Wonderful intensity from our trio this morning. Honored to lead.

    -State Farm

  • McGruff changes his name to “Dogman”

    YHC was absolutely amped to have a crowd of 20 (including an FNG) to cap off the 1-year F3-Versary/ CSAUP. Really amazing to see the fellas make the trip for part/all of the triple dip of pain we went through this morning. As an ode to the GTE fitness tests and various armed forces PFT’s, YHC decided a little team competition for 2 minute maximums was in order. The shady math by Big Rig’s team came up with something like the following…

    • Warmarama: (Lower Lot), Disclaimer, Various IC Warm-ups, F3 Mission, Principles, Pax Plank/Name circle
    • NOTE: IF YOU SEE MCGRUFF – PLEASE ADDRESS HIM AS DOGMAN GOING FORWARD. Hilarious joke to ask Cookie about. Know your PAX’s name!!!
    • Team-Up: Team State Farm vs Team Big Rig
      • 2 minute Max
      • Team score – SF/BR to tally scores after each round
      • GOOD FORM
      • Each Round Loser – 10 Burpees, Winner – 10 easier Xos

    TABULAR ANALYSIS BELOW!

    Even after verifying the math it DOES seem to appear team Big Rig edged out 3 winning rounds vs 2 rounds for team SF. Form may have been suspect… 😉

    PAX – TEAM Big Rig1 – HR Merkins2 – Hill Bernie3 – Polesmokers4 – Sideline Sprint5 – Burpees
    Big Rig59675828
    Orange Crush53853841
    Heist58979930
    Dealer (63 1st rd)41750928
    Broadway25647925
    Futon41670829
    Woodsman40658825
    Yeehaw46958828
    Swoop50971930
    Boberry40679825
    Total Reps4537264084289
    PAX – TEAM State Farm1 – HR Merkins2 – Hill Bernie3 – Polesmokers4 – Sideline Sprint5 – Burpees
    DTH561178943
    State Farm52657834
    Sable42845921
    Shawn/FNG – Pool Boy6362549
    Warby45677820
    Rudy59977839
    Purple Rain49873826
    Crabgrass44763727
    McGruff45875829
    Cookie38960821
    Total Reps4937863077269
    • Names, Numbers
    • Welcome FNG – “Pool Boy” – Shawn works with Big Rig at Xcel and is a diesel tech. His wife is president of their community pool, while banana hammock was a close second, “Pool Boy” for the win! Excellent work today brother. Post again soon!
    • Announcements
      • Saturday May 25th – Big Rig leading “The Murph” at Rock n Roll, 7am
      • Monday Memorial – 7am convergence at Tredegar Iron Works
      • June 2nd – Family Day – Contact Swoop
      • June 10/11? – Contact DTH/Snuff – backyard pool 2nd F fun
    • YHC took us out in prayer – love and protection for those traveling/celebrating memorial day
    • Note: Over $250 raised for Team brightside! Likely more once the matches start rolling in. Freaking love it!

    2nd F – Coffee and Donuts on the tailgate!

    NMS: My body is thrashed but my cup is full! Thanks again for those HIM’s who came and traveled the 20+ minutes to our little area for a good beat down. Particularly proud of the 8-9 who made it for the triple decker 4:30am run, 5:00am pull-ups, then the finale bootcamp. Special shout out to Big Rig for helping plan this, and happy to have your co-worker Pool Boy finally make it out! Been a transformative year for me, I really hope we all remember that feeling so we can spread this group to the men that need it. An honor to lead this morning. SYITG.

    -State Farm

  • Soggy Biscuit

    4 Beasts took to the soppy football field and surrounding areas of Goyne Park to tackle the Florence routine :

    F3 mission statement and disclaimers 

    Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to football field

    18 sprints from back of the endzone to other back of the endzone (First 3 sprints done without stopping, the rest of them with brief breaks in between)

    Mosey for a quick drink at the cars then mosey to exercise station behind school

    4 sets of AMRAP pull ups/chin ups : switch grip each set

    Mosey to YHC’s truck

    Two PAX grab 35 lb dumbbells for 3 sets of AMRAP curls while the other two PAX do 3 sets of AMRAP walking lunges; Switch exercises and repeato

    Two PAX do 3 sets of AMRAP overhead press while the other two PAX do 3 sets of AMRAP one legged LBC’s; Switch exercises and repeato

    Two PAX do 3 sets of AMRAP bent over lawn mower pulls on each arm while other two PAX do air squats; ran out of time before switching 

    DONE

    Numbers, Names, YHC took us out

    Prayers for PAX recovering from injuries at GrowRuck : Chaplain, Purple Rain, Fun N Gun from Pittsburgh

    Prayers for YHC’s MIL who is having brain scan today. Please pray no cancer is there and for miraculous healing of her lung and

    Thyroid cancer 

    DTH hosting 2nd F on 2nd Tuesday evening 5/14

    Big Rig leading Murph Sat 5/25 at Rock N Roll

    NMMS : Enjoyed having Biscuit post with us. The sprints this morning seemed much harder than when I did them last week. Probably because I had PAX pushing me and the humidity was hiiiiigh

  • Active “rest”

    5 Flexible and fun F3 Fellas took a ride around Goyne Park this morning. GTE is coming up so YHC opted for a “moderate intensity” pace. I think we hit it right on the mark – though I was still out of breath and sweaty AF by the end… Getting pumped for GTE!

    • Warmarama
      • Mosy to lower lot
      • Line Tracers
      • SLOW lunge up hill
      • Squat stretch on the poles
      • Mosey/Bernie to Bball Court
      • Intro and Disclaimer
        • Imperial Walkers
        • Michael Phelps
        • Cherry Pickers
        • Plank/Merkins: F3 Mission, Principle, Credo
        • 1 Leg LBC’s
    • The Thang
      • Indigenous Run w/ various pit stops
      • Rear PAX – 1 Burpee High Jump, then run to front
      • Stop 1 (Playground)
        • Hollow Rocks – IC
        • Seated Front Leg Raises – IC
      • Stop 2 (parking lot)
        • Curb Calf Raises – I.C.
        • Booyah Merkins – I.C.
      • Stop 3 (lower Lot)
        • Side Shuffles – IC
        • Prom Dates – IC
      • Stop 4 (Poles)
        • Pole Smokers – IC
        • Squat Hold w/ Pole (60s)
      • Stop 5 (Upper Lot)
        • Single Side Split Squat – IC
        • Bernie around median
        • Perfect Merkins 8Ct – IC
    • Finisher – 600meter sprint as hard as you can
    • Finish at the flag – great effort!

    Names, Numbers, Announcements (See slack). GTE, Dogpile 7am on Saturday

    Prayers: Posh medication, Broadway’s daughter, Florence’s M/MILaw, Big Rig M career

    NMS: I thought indigenous run would be a good break – however I always underestimate doing that with the Bermuda boys! Hard Pax turn a leisurely jog into a full time run! Props to BIG RIG for doing some AMRAP morning wood for extra credit. Thanks for joining today fellas.

  • Bermuda 911

    3 of F3’s Finest came out for a chilly morning to celebrate our brother Florence’s official acceptance into the fraternal order of police. Here’s what they did to celebrate.

    10-41

    The official 10 code for the start of shift. PAX performed 41 reps of 10 exercises including but not limited to Side Straddle Hops, Merkins, Chair Dips, Folding Suitcases.

    9-11

    Of course this is the emergency number to dial when in need of Florence to come to your rescue

    PAX would run 9 laps and perform 11 merkins in between each lap.

    Cops and Robbers

    1 PAX would be the cop and the others would be the robbers. If the cop catches a robber before the finish line of the 100 meter dash the robbers have to do 5 burpees. If not the cop has to do 5 burpees.

    10-42

    This is the official 10 code for the end of the shift. You can guess what happened here.

    Called it a few minutes early so we could indulge in Florence’s new diet. (Coffee and doughnuts!)

    Thanks for bringing the coffee State Farm!

    Congratulations Florence!

  • S.E.A.L. Training V1

    Test your fitness! If you want to push your AO’s PAX and try something a little unique – I highly recommend this Navy SEAL’s fitness test. YHC and Big Rig were perusing some options to test our fitness and landed on the SEAL’s test with some modifications (burpees in lieu of swim). Did this twice through to fill the time.

    We plan on doing this again in 2-3 months to gauge progress. 2 hard charging SEAL wannabe’s scored the following…

    *Note: 30 second break b/w XO’s

    *Note: GOOD FORM, crappy reps don’t count

    ROUND 1

    XOSTATE FARMBIG RIG
    Merkins (2minutes)74 Reps67 Reps
    Sit-ups (2minutes)49 Reps50 Reps
    Pull-Ups (2minutes)21 Reps16 Reps
    Burpees (2minutes)27 Reps22 Reps
    3/4 Mile Run6:15 minutes6:15 minutes

    ROUND 2

    XOSTATE FARMBIG RIG
    Merkins (2minutes)75 Reps80 reps
    Sit-ups (2minutes)59 Reps60 Reps
    Pull-Ups (2minutes)20 Reps18 Reps
    Burpees (2minutes)23 Reps18 Reps
    3/4 Mile Run6:15 minutes6:15 minutes

    Finished up right on time – totally gassed! Names, numbers, and prayers to take us out.

    Super proud of Big Rig for really pushing the envelope every time we go out. Blessed to have him in our core group at Bermuda. COME OUT NEXT WEEK FOR THE BERMUDA CSAUP!

    -State Farm

  • Big Rig meets Cliffhanger Jerkins

    YHC and Big Rig met up for another edition of the Morning Wood Pull-up parade! We are both preparing for the memorial day Murph (and maybe doing 1,000 pullups in a day some day?). Thanks for always pushing me to get some extra 5am work in. Side note – I’m pretty sure Big Rig also got a few miles in BEFORE the morning wood (Premature Run style). LFGO!

    • Warmups
    • Pyramid pull-up rotation  – 8 minute
    • Top and bottom stroke
      • 5 reps at bottom half
      • 5 reps at top half
      • Switch
      • 5 times thru
    • Cliffhanger jerkins
      • 5 sets of 12
    • Burnout
      • One person holds at top of pull-up (timer)
      • One does toe touches
      • Switch until completion

  • F-L-O-R-E-N-C-E, 34 and old AF

    5 HIMs gathered to celebrate and honor our boy FLORENCE with a soul crushing workout. 34 reps might have been a stupid idea… But how else can we celebrate Florence’s 34th trip around the globe!? The various weights, toys, and implements experienced the following…

    • Warm-up: Mosy, 34 Reps of all (SSH, Suzanne Sommers, LBC’s)
    • THE THANG (34 Reps at each station, then recover, rotate together)
      • F – Flutter kicks (double count)
      • L – Lunges on YHC truck bed, single leg
      • O – Overhead Press (Coupon)
      • R – rope jumps (34 Double Unders, or modified to singles)
      • E – Extra Wide Grip (Perfect push-up tool) Merkins
      • N – Nine Foot Wall Ball Shots (school wall)
      • C – Crunchy Frogs
      • E – Elbow Plank Up Downs (hydraulic planks)

    **The PAX made it twice through! Great work

    • FINISHER (3/4 of a mile, max effort)
      • 3/4 is kind of like 34… each PAX gave max effort in a 1200m run to close out the beat down
      • Came in between 6-8minutes
      • Cool down, stretch, time!
    • Names
    • Numbers
    • Prayers
      • Florence continues his process for Richmond police and screening goes well
      • Broadway’s daughter’s migraine issues
      • Posh adjusting to new meds
      • Big Rig’s family healing from flu/sickness
      • State Farm’s M big job interview at Matoaca high school today
    • NMS

    A leader and mentor for us, Florence was not able to make it today due to fasting/health screening he had. It was an honor to do a fun Q that tipped the cap to all the ass beatings he usually gives us! He’s a great leader and F3 Rva HIM. Glad we can keep Bermuda stronger together. Thanks again to Unibrow for posting downrange.  SYITG.

    -State Farm