Tag: Bermuda Triangle

Goyne Park

  • Gettin Swole

    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!

  • Discovering new areas and neighborhoods

    3 amigos from the Bermuda boys(Posh, Shaw-Shank and yours truly) decided to do a little rucking this morning(I needed something after the week I had). We took off from the lot, ventured behind the football field where there’s a trail with a bridge. The trail once it gets warmer will beat great spot for sprints and farmers carries cause it gradually goes uphill so the legs will get a nice burn. After that we were in a neighborhood that the homes were very nice(probably in that 400-700k range). Walking around the neighborhood, seeing a couple little dogs yelping early in the morning as they saw us, nice and quiet good mumble chatter about the neighborhood, weather, the guys NASCAR adventure this Sunday. It was a nice stroll as we made our way back, spotted another trail for future investigating.

    We returned, then we were figuring new things on our Garmin watches(Shaw-Shank had a Fenix 7, Push and I have the Instinct 2x solar). He and I received our Frosty badge for this morning, I will say we have a lot of things to still check out but when you can get a ton of battery life(right now I have 38 days left), I am sure the possibilities are endless plus wait as we get more sunlight and it fully charges on its own. 2.5 miles, we departed for our day ahead

    i encourage those to either go to Dogpile or come to RNR(do the single or double ruck/workout) weather will not be raining (finally no offense but I can train in it after a while though I don’t want to see anymore). I would like to come out more, yet it’s hard working at Amazon with the hours I can post 3-4 times(5 on occasion) I am content. I think I am allowed a little give since I average 6-8 miles on an average night(hit over 10 Tuesday) I still get movement in. I have the Q tomorrow at RNR(the mind had new things and variations plus make sure I bring the right speaker). Close up and enjoy the day time, see you tomorrow

  • Restrictor Plates and Cindy Laps

    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!

  • If it bleeds, we can kill it

    As Big Rig and State Farm were hitting some pre-workout pull ups, I arrived getting gear ready for another insane session. 6 came out what looks to be the start of warmth( no rain, I am tired of it) to see what laid before them. After a little WARMARAMMA(SSHs, Don Quixotes, Helicopters, Arm Circles, Merkins) it was time

    I set up a circle of pain and pleasure: the goal for everyone to finish 3 rounds of it, plus a little run around the parking lot as a break. The exercises: 100 battle ropes, 5/side clean and presses, jump squats w/ 25 pound sandbag, WW2 with 20 pound slam ball, tire slams, kb swings then a lap around.

    After we finished the 3 rounds of that, down to the football field for Build a Beast with a twist: the twist was battle rope pulls with a 50# sandbag at the end to pull towards you. The build was Merkins, lunges, Freddy Mercurys, 4 count mountain climbers. Once everyone has a chance to pull, one final run down and back the whole field. The end was near so back to the start for a quick dead mans hang and done.

    Numbers, names, prayers for State Farm’s M, Broadway’s daughter and Posh getting used to a new medicine, prayer lead by YHC to close it out

    Saturday I have the Q at Rock and Roll, I have a new, sadistic idea or 2 ready plus the weather will be nice so no skipping out see you soon

  • Almost Another “Muddy” Shoe

    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.

  • Are you sure that’s mud?

    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.

  • The Devil’s and Mudslide Playground

    Good morning…..70 and sunny(more like 25 and I thought I saw a penguin from the corner of my eye). A day like today, it allows me to try thingsv plus some gear I haven’t brought out in a while was used. It was just 2 of us((Broadway and myself). After a quick warmup(SSHs, Don Quixotes, Arm Circles, Imperial Walkers) time to get it going.

    The first notes from Cult of Personality hit, we were off and running. First part was a 5 exercise station, 3 times thru: 50 2-count battle ropes, 10/side clean and press with a 16kg/35 pound kettlebell, tire slams(10), 10 WW2 with a press(25 pound sandbag) at the top, and jump ropes(in brought 2, 50 with the regular and if you felt up for the challenge 25 with a 5 pound rope). After that down to the football field

    What was up next: how about sandbag drags with bear crawls(WTF). A 50 pound sandbag drag, reach back, grab a handle and pull thru. As it moves up, bear crawl to where the bag stopped switch hands. This morning one corner of the end zone to the other side, then turn back around. As the person is doing the drags, the other is running down to the end zone at the other end, come back pick up where they left off at. You have to remember, sand moves inside this requires everything from head to toe to work together so a challenge no doubt

    As time was getting closer, one final mini triple check: run up and down the hill with the sandbag on your shoulders, the other person does 10 incline Merkins, 15 tricep dips. We went back to the street, closed it out, loaded gear into my vehicle and called it a day

    This will be done again, hopefully with a few more people cause I could literally use 2( I’m have 4 sandbags ranging from 25 to over 100 pounds), what I can come up with will be fun plus the battle ropes fact in my head just now something for next time. I lead again Saturday at Rock and Roll, be ready.

  • Wide-Back Bermuda Boys

    Bermuda boys brought 4 PAX to beef up the back and biceps – barbaric body weight brutality to brighten our Friday! #Alliteration. YHC has a love/hate relationship with pull-ups – but given the amount of “push” (Chest, Tris) we do during F3, it takes some focused efforts to target the back/bis/rear chain. Today was all about the pull-up! Nearly 100 were completed (PERFECT FORM! ha) during the following circuits…

    • 1 mile Warm-up JOG
    • OYO Stretches
    • COP 1 – Pullup Ladder
      • 1 P/U (all 4 Pax rotate thru, short break b/w each set)
      • 2 P/U
      • 3 P/U
      • 4 P/U
      • 5 P/U (at this point – burned out – START BACK AT 1!)
      • 1 P/U
      • Repeato going up the ladder and start back at 1 once the burnout sets in
    • COP 2 – EMOM Pullups
      • Every minute on the minute – do 3 pullups
      • In between – Elbow Plank
      • about 9 minutes
    • COP 3 – Hangman Conditioning
      • Pair of Pax – Run to Light Pole
      • Pair of Pax
        • 30 second chinup hang
        • 30 second straight arm hang
        • lunges
      • Repeato each pair through 3x
    • COP 4 – Push Pull Burnout
      • 1 Pullup + 2 Merkins
      • 2 Pullup + 4 Merkins
      • –> All the way up to 5 pull-ups and 10 merkins
    • MBTTF
    • Names/Numbers
    • Announcements: Saturday Ruck at 6, State Farm themed Q at R&R, Sunday ruck at 7 – see Lockjaw

    The crew seemed to enjoy today – great effort and totally smoked the rear chain of the body. As a plus we got to save the legs/hips/knees a little bit after all the rucking and running we’ve been doing. Hoping Bermuda team can start some OTB on Friday’s as that seems to work for our schedules and helps us avoid the drives to west end. Props to Mudslide for getting like 2 hours of sleep after his Amazon shift and hitting it anyway!

    Prayers for my KC community going through the all to familiar pain of a mass shooting in our city at an everyday event. Pray that the children especially heal physically AND mentally after such a traumatic event. Thankful for the PAX today though – to bring some bright light into my life.

    -State Farm

  • Wet, Wild, and Wonderful, but PAX stayed dry

    5 Bermuda gloom warriors stormed the Bermuda Triangle after the storm the night before soaked the grounds of Goyne Park and Ecoff Elementary. Call YHC a softy, but getting soaked was not part of the plan. We made our way to the (covered) main entrance to the school for the standard warmarama.

    All performed in perfect cadence.

    SSH, Cherry pickers, Don Quyotes, Imperial Walkers, Arm circles, LBCs, Merkins.

    From there, we moseyed our way around the school to the basketball court where there was a paved covered area near a wall. YHC was thinking of doing a triple check, or a Dora but with an odd number of 5 I got a little lazy and just did a Dora without partners. Each individual PAX would complete the following,

    4 sets 25 Mike Tyson pushups

    4 sets of 25 Apollo Onos (Super Skaters deadlift) alternating legs

    4 sets of 50 Calf raises

    Running to the other end of the basketball court and back.

    Followed by one minute of the People’s chair

    Next we moseyed over to the school bus pickup area

    All PAX would sprint a lap around the lot and perform 5 burpees back at the start/finish mark. Repeato.

    Mosey back to the parking lot and to the (covered) picnic pavilion for some ground work, Abs! (my favorite)

    All performed in cadence.

    Start off with some Big Rigs (Alternating Single straight legged LBCs)

    Ric Flairs (I got this from E.F. Hutton but didn’t get a name for it) Heels to heaven with one foot over the quad of the other leg.

    Seated bicycles forward and reverse (ouch)

    Mosey back to the flag for 1 minute of stretching.

    Great to lead this group of men today. YHC hasn’t posted at Bermuda in a few weeks due to life happening and was happy to be back.

    Prayers for Florence, who’s mending his ankle after the Frozen Triangle, as well as other PAX needing healing. Also prayers for a coworker, who found out he may have some spots that could be cancerous.

    Announcements

    Of course sign up for Grow Ruck and check Slack for training Rucks.

    YHC is blessed as always for this group we call F3

  • Never Left the Parking Lot

    With a late night text from Big Rig on Dad duty taking care of his sick 2.0, YHC volunteered for the Q. Posh and Shaw-Shank joined in for this fun and never had to leave the comfort? of the parking lot :

    F3 Disclaimers and Mission Statement

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

    Mosey to Florence’s truck tail gate where a 35 lb dumbbell awaited us

    Triple Check 1 : Squat Thrusters, One Legged LBC’s, Timer runs to the end of parking lot and back

    Triple Check 2 : Bicep Curls, LBC’s, Timer runs to the dumpsters and back

    Triple Check 3 : Bent Over Lawnmower Pulls, LBC’s, Timer runs to the dumpsters and back

    Triple Check 4 : Calf Raises, LBC’s, Timer runs to the dumpsters and back

    Triple Check 5 : Behind the Back One-Armed Wrist Curls, LBC’s, Timer runs to the dumpsters and back

    DONE

    Numbers, Names, YHC took us out

    Announcements : No Rock N Roll this Saturday. Go to DogPile instead for Frozen Triangle.

    NMMS : Enjoyed this workout. It hit all the muscle groups with cardio mixed in the whole time. Posh said we’ll be jacked if we keep doing it and Shaw-Shank was surprised how gassed he was never leaving the parking lot. Apollo planned on joining us today after his first post at RNR this past Saturday. He was awake texting with YHC but alas his baby girl 2.0 was crying and he had to rock her back to sleep. Totally understand brother. Family First