Tag: Bermuda Triangle

4 amigos came out on a frosty 70 and sunny morning, these strange occurrences happen when you’re in the Bermuda Triangle. It was a small PAX, but they put in some SOLID work! Here is what they got done.

Started out with a standard warmarama at the basketball court. Nothing special here. Mosey over to the playground inside the track for a slightly modified Murph with no weighted vest.

Each PAX would perform 5 sets of each and then do a lap around the track.

5 pull ups, 10 merkins, 15 squats

Repeat 4 times. Total 100, 200, 300, 1 mile.

I underestimated this PAX as we completed this version of a Murph (only about 1 mile of running instead of 2) in I believe was under 25 minutes. Who knows how fast Posh would have been done, had he not slowed down to keep from leaving us in the dust.

We moseyed back to the basketball court for some Broad Jump/Bernie suicides.

Then moseyed over to the entranceway for some walking lunges. We all were trailing Florence for these and got to admire his always perfect form.

Then a short jog around to stretch legs out after all the lunges.

Back to the flag for the COT.

YHC took us out.

4 Fitness Enthusiasts came to Bermuda to learn the Florence At-Home Workout. VHS Tape footage showed the following :

Mosey to workout station behind school

Disclaimers and F3 Mission Statement

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

THE FLORENCE AT-HOME WORKOUT :

4 Sets of Pull Ups AMRAP until Failure. Switch Grip in between sets

Mosey to pavement for 3 Sets of One Legged LBC’s AMRAP until Failure

Walking Lunges for about 75 yards until you reach Florence’s truck

Grab a coupon for the following : 2 Sets of Bicep Curls AMRAP, 2 Sets of Thrusters AMRAP then straight into 2 Sets of Overhead Press AMRAP.

Mosey to football field

Four 100 yard sprints without stopping (when you reach the opposite goal line, you immediately turn around and sprint back)

Four 100 yard sprints with brief breaks in between sprints

Mosey to benches for 40 Dips

Mosey to grass hill for Front Facing Crab Walk uphill one time then mosey back down and do one set of Crawl Bear up the hill to the top

Mosey to Flag, Do 2 Sets of Merkins AMRAP then 2 Sets of LBC’s AMRAP

Mosey to gazebo for 2 Sets of Incline Merkins AMRAP

Mosey to Florence’s truck, grab a coupon and do 4 Sets of Bent Over Lawnmower Pulls AMRAP

Mosey to workout station behind school for 2 Sets of Jerkins AMRAP

Mosey BTTF for 1 minute of Calf Raises

DONE

Numbers, Names, YHC took us out

Prayer Requests :

-Healing for Big Rig’s mom to be able to travel and be more active

-Healing for State Farm’s dog George who is recovery from intensive surgery after getting into it with a porcupine

-Prayers Florence’s college transcripts show up in the mail today to bring them to interview tomorrow

NMMS : This was a longer version of what I do at home on off-days when I’m not posting at F3. Figured I’d share with the group. Everyone loved the sprints without stopping part….hehe

5 Turkeys gobbled their way across Bermuda in this Thanksgiving themed AO. Altar Boy (Downrange, Columbia SC) was a nice surprise addition to the group this morning. He was a chatty Southern Gentlemen (is there any other kind?!) and was a pleasure to get to know him. We served our Downrange guest the following thanksgiving nummies.

• Warmarama: OYO Stretch and disclaimers
• Turkey Trot
  • ~3/4 Mile
  • Sprint 15 seconds
  • Trot for 60
  • Repeato
• TURKEY Bank
  • 1 Pax Bernie to light pole and run back
  • Remainder do following XOs and “bank” all reps together for 100 of each
  • T – Toes2Bar
  • U – Underhand Pullups
  • R – Reverse Rows (Jerkins)
  • K – Kraken Burpees (modified down to 50 – ouch)
  • E – Elbow 2 Knee Crunch (Freddy M’s)
  • Y – Yurpee (modified down to 50 – ouch again)
• Turkey Trot intervals for another 3/4 Mile
• Thanksgiving Stations (2x thru)
  • 1 Pax runs to get groceries (to the taco truck) – Timer
  • 2 – Pumpkin pop-overs (curb jumps)
  • 3 – Pilgrim Plank Jax (Plank w/ shoulder taps + 2 plank jax)
  • 4 – Turkey in the oven (lift cindy from ground to truck bed)
  • 5 – Stuffing sit-ups (Big boy situps w/ an added american hammer at top)
• One more Turkey Trot to finish up!
  • Sprinkled in 20 Pole Smokers up front
  • Threw in 20 bench Dips (In Cadence)
  • Sprint final leg BTTF!
• OYO Stretch and cool down for final two minutes

• Names, Numbers, Announcements
• Prayers: Safe holiday travels, health and recovery for Big Rig’s mom, guidance and patience as Florence is working to find a home for his dad

I had fun today. The Fart sack was calling me hard this morning – but making up names/XO’s to fit the thanksgiving theme was something I couldn’t skip out on! Shout out to Big Rig for PERFECT form on the polesmokers, and to Posh/Florence for crushing the sprint intervals. I think we earned some Turkey this week! Thankful for all you brothers.

-State Farm

With Posh stuck in the 3rd Dimension tending to his kids’ needs and State Farm posting out of town, Big Rig and Florence stepped into the 4th Dimension known as the Bermuda Triangle. Only squirrels were there to witness the following potato recipe :

Florence starts skinning potatoes :

Warmarama : Lap around parking lot, 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC

THE THANG :

Mosey to exercise station behind school

3 sets of 8 pull ups, then 3 sets of 10 Jerkins, then sideways swing across monkey bars from end to end 3 times

Big Rig starts mashing potatoes :

Mosey into grass

2 rounds of the following : Move uphill doing 1 WWII followed by 1 Crab Walk step to the top of the hill. When you reach the top, run a lap around gravel track

Florence adds cream and milk to potatoes :

Mosey to basketball court

Lunges across both courts to the end then Repeato back

10 One Legged LBC’s on each side, 5 One Legged LBC’s on each side, 10 Flutter Kicks IC

One set of Merkins AMRAP

Big Rig adds spices then heats up the potatoes :

20 SSH IC

Line up on sideline

2 Rounds of the following : Bunny Hops to mid court, do 20 Mountain Climbers DC, Reverse Bunny Hop back to starting line, Bunny Hops to opposite sideline, 40 Mountain Climbers DC, Reverse Bunny Hop back to starting line

Suicide sprints across both courts with stops for 10 IW’s SC at quarter length, 20 IW’s SC at halfway, 30 IW’s SC at three quarters length, and 40 IW’s SC at opposite end (Bernie Sanders every time you go back to starting line)

Florence serves the finished mashed potatoes :

Mosey to parking lot where our cars are for 1 set of AMRAP Merkins

Mosey to football field for 4 sprints from goal post to goal post

Mosey to benches for 50 dips

Bear Crawl up the hill to the top then mosey BTTF

20 LBC’s IC

DONE

Numbers, Names, YHC took us out

Announcements :

-Shaw Shank’s M had their baby last month. Contact YHC or State Farm if you’d like to drop off a meal for them at their house in Chester

-Thanksgiving Day convergence at Mary Munford. Keep an eye out on Slack for an announcement for Start and End Time

Prayer Requests : Big Rig’s Mom healing and ability to travel ; Florence’s Dad ongoing assisted living search and frustration with the Senior Living Consultant in Florida

NMMS : Fart Sack was strong this morning but glad I came. Thanks for joining Big Rig. Brought us back to our Graveyard Shift days!

The boys were back in town for another version of the Bermuda obstacle course! This AO has over a dozen features (steps, playgrounds, picnic tables, track, curbs, etc…) that sort of make it feel like a PAX Playground. Was nice to have our numbers up to 7 today – great energy and effort by all. Props to Big Rig who hit his 1-mile PR of 6m:44s during morning wood! Here’s what the early voting poll workers at Ecoff might have seen…

• Warmarama: Welcome and Disclaimer, Imperial Walkers, SSH, Plank + Credo, Principles

BERMUDA SPARTAN RACE COURSE

1. Indigenous Curb Crawl, Group Merkin after each makes it to the front
2. Pole Drills: Sprint forward and bernie back around each pole, burpee after each pole
3. Playground 1: 20 Toes2 Bar, 20 Mountain Climbers
4. Gazebo Picnic Tables: Crawl over each table side to side, 20 yard sprint (x 2)
5. Coupon Circuit: 1 PAX Rifle Carry end of lot and back, 1 PAX Curb Toe Touches
6. Hill Circuit: 1 PAX doing dips, 1 PAX bernie up the hill and back (x3)
7. Football Field: SPRINT! 100 Yards
8. Stadium Step Burpee Crawls: Crawl up the stairs 1 merkin and mtn climber, climb down reverso (headfirst if you’re insane)
9. Playground 2: Group 1 Obstacle course through playground (Monkey bars, Wall climb, Pull-ups, Jump overs) Group 2 1/4mile run around track (x2)
10. MBTFF FINISHER: Pax 1 Coupon Curls Burnout, Pax 2 LBC’s,

• Names, Numbers
• Announcements
  • Saturday Ruck for food! Few of us starting at SOT at 6am and doing 2.5mile down and back + bootcamp (Can’t hack the 4 hours hall pass). Will bring plenty of food!!
• Prayers
  • Shank and continued good health for his new baby, Big Rig’s mom’s recover, Mudslide new career prospects, Florence continued exams for Police

Thanks for a little bit of sunlight at the end of today’s AO! Something about a sunrise after a beatdown with the PAX is really uplifting. All did great today challenging the body and moving in some new sequences and variations to keep us fresh. This AO and these PAX are awesome. SYITG!

-State Farm

5 zombies ventured into the cold mist of the Bermuda Triangle. It was a great morning for the living dead to put this AO to some good use on Halloween.

Mosey over to the picnic pavilion for a typical warmarama

SSH IC, Don Quyotes IC, Imperial walkers IC, LBCs IC, American Hammers IC

Multi tasking

Slow and fast calf raises while doing arm circles

Dora

run to the parking lot and Bernie back and complete the following

100 chair dips

100 squats

100 merkins

100 ball dippers

Mosey to the playground inside the running track for a clunky triple check

PAX does the following

Toes to bar

Walking jerkins (walk hands to each end of one dip bar and do a jerkin)

timer does a lap

Mosey to the Graveyard (basketball court) for zombie suicides

Sneaky lunges (walking lunges on tippy toes wit hands out like zombies) for the duration of Thriller. Stopping at each quarter of the yard for mountain climbers, then kick throughs on the second round.

State Farm had to jet so we chased him back to the flag. He made his departure as the PAX headed for the wall of the bathhouse for the people’s broken chair (one legged wall sits) followed by a standard people’s chair.

Made a short run around the parking lot with multiple Burpee stops to finish off with 5 burpees.

Names and numbers

Announcements

Ruck for food on November 11th. No Rocknroll. Meet at Twin Team at 6 am

Prayers for Florence that he is guided on his career path. And Prayers for Shaw-shank and his family with his newborn.

Have a Happy Halloween!

3 men woke up out of their fart sacks to join the Bermuda gloom in the 2nd coldest morning for F3RVA this season!

Warm-ups:

• Side straddle hops
• Don Quiotes
• LBC’s
• Merkins

We brought our coupons and kettlebells and F3 shuffle cards, each had to pick a card that named the workout, and we modified that workout to use with coupons and kettlebells. While the timer ran around the parking lot island. Rinse & Repeat for 45 minutes!

Announcements:

1. Ruck for Food 11/11/23. Ruckers will carry a backpack full canned goods from Twin Team to SOT & back to Twin Team, also at each location we will do a 20 minute bootcamp!
2. Congratulations to @Shaw-Shank who just brought Sophia Marie into this world 🌎…. Welcome to fatherhood & a whole new aspect to life!

4 Obstacle Course Runners showed up to the inaugural Bermuda Triangle 5k OCR Course. The walker that Big Rig tried to EH witnessed the following :

No Warmarama or Disclaimers

THE THANG (We did the following without stopping for any breaks) :

Mosey to wooden poles. Do 20 Pole Smokers

Mosey to Workout Station behind School. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

Mosey to basketball court. Do Lunges across to other side and back again to the start.

Mosey to wooden poles. Do 20 Pole Smokers.

Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

Mosey to bottom of hill. Crawl Bear up to the top.

Mosey to benches. Do 50 Dips.

Mosey to football field and go straight into a 100 yard sprint.

Mosey to bleachers. Do 1 Incline Merkin on each step up to the top then mosey back down.

Mosey to benches. Do 25 Dips.

Mosey to bottom of hill. Do front facing crab walk up to the top.

Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

Mosey to wooden poles. Do 20 Flutter Kicks DC.

Mosey to workout station behind school. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

Mosey to basketball court. Do Lunges across to other side and back again to the start.

Mosey to wooden poles. Do 20 Flutter Kicks DC.

Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

Mosey to bottom of hill. Crawl Bear up to the top.

Mosey to benches. Do 25 Dips.

Mosey to football field and go straight into 100 yard sprint.

Mosey to bleachers. Do 1 Incline Merkin on each step up to the top then mosey back down.

Mosey to benches. Do 25 Dips.

Mosey to bottom of hill. Do front facing crab walk up to the top.

Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups. (State Farm had to head out here)

Mosey to wooden poles. Do 20 Flutter Kicks DC.

Mosey to workout station behind school. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

Mosey BTTF

DONE

Numbers, Names, YHC took us out.

Announcements :

-Big Rig has the Rock N Roll Q this Saturday.

-DTH leading Scott’s Addition Brewery Tour this Saturday starting at 3 pm at Veil, then Starr Hill, then Vasen

-See Slack SOJ Channel for Orange Crush’s announcement on 11/11 Ruck details

Prayer Requests :

-Big Rig’s mom healing from surgery

-YHC’s Dad’s health/assisted living needs, job search, and peace for Israelis and Palestinians

NMMS : To be honest, I didn’t want to get out of the fart sack today but I’m glad I did. Really struggling with motivation lately, probably due to a lot of trials going on right now. Thanks for coming out today and putting up with my twisted invention of doing an OCR during a Q

With the annoyances of modern life (downed internet) ruining Florence’s plan for the Q, the remaining 3 Bermuda boys said let’s Yahtzee this Q. Since it’s the fall – we enjoyed a Sweet Potato Q. And with a nice tight group – some cinderblocks, and even dumbbells fell out of the trucks and into the AO. Yikes!…

• Warmarama – Big Rig
  • Various IC xos
• COP 1 – Triple Check – Mudslide
  • Cinderblock Thrusters
  • Dr. W’s (Thanks DTH for this idea from rock n’ roll saturday!)
  • Farmer’s Carry Dumbbells 100m
• COP 2 – Crossfit Nightmare – State Farm
  • 9 Toes2Bar
  • 15 Bench jump overs
  • 21 Super Inclined Merkins
  • 400m run
  • 4 rounds (Vomit face)
• COP 3 – Triple Check – Big Rig
  • LBC’s w/ Dumbbells
  • Bernie + Broad jumps to end of lot (we were smoked so ended up more like bunny hops!)
  • Ball Dippers

MBTTF

Close out with some stretching and cool down. Great 45 minutes with some classic bruiser PAX.

Prayers for Posh to heal up from Rugged, for Mudslide and him to be safe at Tough mudder, and for Big Rig’s mom’s surgery upcoming. SYITG!

-State Farm