Tag: Bermuda Triangle

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

XO	STATE FARM	BIG RIG
Merkins (2minutes)	74 Reps	67 Reps
Sit-ups (2minutes)	49 Reps	50 Reps
Pull-Ups (2minutes)	21 Reps	16 Reps
Burpees (2minutes)	27 Reps	22 Reps
3/4 Mile Run	6:15 minutes	6:15 minutes

ROUND 2

XO	STATE FARM	BIG RIG
Merkins (2minutes)	75 Reps	80 reps
Sit-ups (2minutes)	59 Reps	60 Reps
Pull-Ups (2minutes)	20 Reps	18 Reps
Burpees (2minutes)	23 Reps	18 Reps
3/4 Mile Run	6:15 minutes	6:15 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

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

3 Expeditioners set out on their journey into the Bermuda Triangle. Legend has it this may have happened :

F3 Mission Statement

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

THE THANG :

Mosey to YHC’s truck where a 35 lb dumbbell awaits

Triple Check 1 : Goblet Squats, One Legged LBC’s, Timer runs to garbage dumps and back

Triple Check 2 : Curls, American Hammers, Timer runs to garbage dumps and back

Triple Check 3 : Overhead Press, LBC’s, Timer runs to garbage dumps and back

Mosey behind school to exercise station

10 minutes of as many sets of 5-10-15 as you can do : 1 Set = 5 Pull Ups, 10 Merkins, 15 Squats

Mosey back to parking lot

Lunges about 100 yards to YHC’s truck

2 PAX grab a 35 lb dumbell and do behind-the-back wrist curls on each side AMRAP while the 3rd PAX does WWII’s. Switch out when finished with wrist curls

DONE

Numbers, Names, YHC took us out

Prayers for Big Rig who’s out sick today

NMMS : Great to have Unabrow post with us 2 weeks in a row. He’s currently stationed at Fort Gregg-Adams. He said he’s coming to Rock N Roll this Saturday!

5 Bermuda regulars and 1 Cousin Eddie posted for what we hope is the last chilly morning in the gloom for awhile at Bermuda Triangle. YHC, Posh, and State Farm were already pretty smoked from another morning wood pull up session just a few minutes prior. Little did our Downrange friend, (Unibrow) who’s joining while working at Fort Gregg-Adams, know that we would be doing this post with restrictor plates (Rucks, weighted vests) Luckily State Farm just got himself a brand new shiny one and brought his old one. Here’s what he got to experience.

Mosey to the basketball court for the warmarama.

All performed in cadence.

SSH, Don Quyotes, Ukrainian Soldiers, Crunchy Frogs, Merkins, Arm Circles

Mosey to the playground to pick up Cindy. PAX will take turns doing laps around the track carrying Cindy as other PAX performs exercises almost the duration of the workout.

First set of exercises Merkin/Mountain Climber burnout

AMRAP Merkins at the bottom of the hill, Bernie to the top and do 50 Double count Mountain Climbers, then Crawl Bear down and Repeato 2 times

Back over to the playground for the next 3 sets

PAX will rotate between

Switch grip Jerkins 10 reps or walking Jerkins and Stiletto Squats 20 reps

Next PAX would partner up for a Dora. 1 PAX runs to the light near the basketball court while other performs exercise.

100 hanging leg raises

100 incline merkins

Mosey back to the flag with Cindy for 5 minutes of Mary.

Each performed In Cadence

LBCs

Seated Bicycles (Forward and Reverse)

Heels to Heaven

Finish off with a few Ric Flairs to allow Florence to show off his best Nature Boy!

Names and Numbers

Unibrow could be posting with us more in the coming weeks. Give him a warm F3Rva welcome.

Prayer Requests

State Farm’s M having sleep issues. Florence’s MIL, and Wildcat with upcoming cancer scans. Broadway’s daughter’s migraines. Pray that all these get swift resolution in the best way possible.

Also pray for all those affected by the Key Bridge collapse this morning near Baltimore.

Thanks for letting me lead today. It was a pleasure and a blessing!

Big Rig’s “Muddy” Shoe from last week is well documented in Big Data. Florence almost carried that torch for him today but thankfully crisis was avoided. Here’s what we did :

Disclaimers and Mission Statement

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

THE THANG :

Mosey to sloppy football field

3 sprints from goal post to goal post without stopping

3 sprints from goal post to goal post with brief breaks in between (At this point, YHC almost crapped his pants so had to walk over to the bathroom which was locked. Fortunately by the end of that walk, YHC was able to hold it in for the remainder of the Q.)

Mosey to exercise station behind school

5-10-15 : One set equals 5 pull ups, 10 Merkins, 15 Squats. We did 21 sets of this.

Mosey to parking lot

Lunges about 100 yards to Florence’s truck

Mary : 2 Sets of One Legged LBC’s AMRAP, 1 Set of LBC’s AMRAP

Each PAX grabs a 35 lb dumbbell from Florence’s truck

2 sets of Curls AMRAP with 2 sets of Calf Raises in between

1 set of Overhead Press then 1 set of Calf Raises

DONE

Numbers, Names, YHC took us out

Prayers for Big Rig’s friend Rico recovering from kidney transplant and prayers for Big Rig’s Mom. Pray that she would find healing for her back without the need of surgery.

NMMS : Really appreciate Big Rig coming out today on a wet and sloppy morning. He’s been tenacious with working on his form. YHC found the 5-10-15 exercise routine from a Facebook reel. It’s a great workout for building good form and endurance. I was surprised that I burned out on Merkins before I burned out on Pull Ups. I have been doing Pull Ups at home for a long time but turns out I have been neglecting Merkins so need to work on that.

So State Farm and YHC decided to do a little extra credit this morning and did a pull up session for morning wood. We were planking in between sets of pull ups when YHC felt a fart coming on. Decided to try and squeeze it out and realized it was not just a fart just a bit too late! YHC had to hot trot back to the vehicle where luckily, there’s always a supply of Huggies. We’ll spare the details between here and the start of the Q.

530 came as did Posh, and we moseyed over to the Taco Truck pad for the warmarama with our Rucks/weighted vests strapped on.

Started with the usual Side Straddle Hops then on to Don Quyotes when YHC noticed some mud on his brand new shoes. State Farm who was privy to what happened earlier asked “Are you sure that’s mud?”

Well we finished the rest of the warmarama and hit Bermuda’s version of Quadzilla’s Hill wit the Rucks on mind you.

11s

Start with 1 calf raise on an incline at the bottom of the hill and Bernie up to the top for 10 decline merkins

Another set with Incline merkins at the top and double count ball dippers at the bottom

Mosey back to the flag for 7s removing the Rucks.

1 Burpees then run to the bathhouse for 6 donkey kicks

We felt like we had super speed doing these after removing the Rucks!

Next we moseyed over to the picnic pavilion and did a long set of chair dips

Then some of Big Rig’s favorite Ab exercises in Cadence

Folding suitcases (think crunchy frogs on crack!)

Ric Flairs

Seated Bicycles Forward and Reverse

Big Rigs (Alternating Straight Legged LBCs)

Mosey back to the flag for a few minutes of Broga led by State Farm. YHC had to use the Huggies to wipe the uhh… mud off his shoe.

Announcements:

State Farm has the Q at Satan’s Hill on Friday, he’s also signed up for the 10k at Ashland’s Railroad Run if anyone is interested in joining on Saturday, March 23rd.

Names and Numbers

Prayers for Florence, who’s having a tough time shaking a bad cold, and to all the wounded warriors out there.

YHC was blessed as always to lead.