Tag: Bermuda Triangle

4 Pax got out of their fart sacks, wouldve been 5 but ShawShank admitted to fart sacking! 💨 We went to explore some of the surrounding neighborhood and ended up making a few wrong turns and couldn’t find our way back! Lost in the Bermuda Triangle!

Starting with some warm ups at the basketball courts…blah blah blah, and off for a little run to the neighboring neighborhood, ran around a few roundabouts onto a few cul-de-sacs where we performed some burbees, merkins, LBC’s, American Hammers, World War II’s … And some moree burpees. One cul-de-sac had a pile of small boulders which performed – which I like to call the “Stoners burpee!” State Farm had a cool name too but I forgot it!

on the way trying to get back to the flag we got lost! Broadway said to make a left and ran into another cul-de-sac so yes we did burpees… Then we ran some more and made a right onto another cul-de-sac! And yes some more burpees… This time we went straight (mind you it’s pitch dark) with us in headlamps scared this guy messing with his car in another cul-de-sac! So we did 1 burpee to keep it moving because this guy thought we were running up on him…lol.

Finally we went up a street that took us back towards the flag still with 10 minutes remaining we did 21’s in the parking lot doing WWII’s and American Hammers. Audibled to cut it short to run back to the flag.

Annoucements:

Frozen triangle 2 Saturdays from now (do not show up to R&R that Saturday.

Prayers went out to Big Rigs mom and Broadway had prayers for someone too but I forgot what it was! Sorry man!

The 6 hardest men south of Ironbridge eschewed the fart sack for a State Farm beat down! As my favorite Vermont Senator would say “Either every PAX receives a fair share of burnout Merkins, or none do!” In that spirit – everyone got a little taste this morning 🙂 I’ve noticed when doing numbered reps, PAX can tend to tailor their form, effort, or cadence to finish whatever reps are issued. Today’s XO’s focused on complete failure – “berning” out each muscle group in tandem via reps to failure or tabata style circuits. The Southside 6 was rewarded with some State Farm Coffee Fellowship after they conquered the following…

• Waramarama
  • Start Slow – 10 Tempo Merkins
  • Mosy
  • Speed Drills around Cones
  • Ukrainian Soldiers, Disclaimer
  • Other various I.C. Warm-ups
  • Partner Stretch (@Shaw-Shank and @Posh seemed quite comfortable with each others’ touch)
• THE THANG
• COP 1 – Burn-out Merkins
  • Partner Up
  • Pax 1 (timer) – Merkins with excellent form – GO TO FAILURE
  • Pax2 – Runs around bball court
  • (3 Rounds)
• COP 2 – Burn-out Kicks
  • Swap Partners
  • Pax 1 (timer) – Donkey Kicks – GO TO FAILURE
  • Pax 2 – bernie the bball court
• COP 3 – Burnout Pull-up Circuit
  • Here we did pull-ups IN CADENCE – did the following as a group…
  • 5 I.C. Pull-ups
  • Run 200m (to other playground)
  • 4 I.C. Pull-ups
  • Run 200m (and back)
  • 3 I.C. Pull-ups
  • Run 200m
  • 2 I.C. Pull-ups
  • Run 200m
  • 1 I.C. Pull-up – ADD 30 SECOND HOLD
• MBTTF
• COP 4 – Finisher Calisthenics Burn Out
  • Group does burpees
  • 2 Pax sprint to dumpster and back
  • Repeato through the gang
  • Group does Mtn Climbers
  • 2 Pax Sprint to dumpster and back
  • Repeato through the gang
• Numbers, Names, YHC Took us out
• NMS

Enjoyed some coffee time on the tailgate of YHC’s truck. I received a nice carafe/thermos for Xmas and it has motivated me to make 5-6 extra cups in the morning before F3. Nothing like sipping on some hot coffee even for a few minutes after a beat down and actually catching up with the Bermuda squad. I have to say – the 6 PAX who posted today are arguably some of the hardest PAX in the region (you heard me SOJ 🙂 ) – so we sharpen the iron in a serious fashion every Tuesday – it’s an honor to lead them and it makes me smile!

Shine the light this week – SYITG

-State Farm

3 men woke up this morning expecting to do some butterflies in the snow but unfortunately it was just another cold & wet gloomy morning instead!

Warmarama: Mosey’d on to the far left parking lot to do some Don Quixodes, Side Straddle hops, helicopters…

Started with 11’s in the parking lot¹ with LBC’s & The Merkin. After Snaked the parking lot with a Bernie Sanders with a stretch afterwards.

Mosey’d to the bench for a triple set of Dips, American Hammers while the other ran to the flag to do 5 burpees and back to relieve the pax.

It can’t be a Posh Q in Bermuda triangle without doing The Bearmuda! So yeah it was tough. 3 markers 3Oyds apart in shape of a
triangle. Pax performs one burpee at first
marker and bear crawls to 2nd marker, 2
burpees and bear crawl to 3rd marker, 3
burpees and bear crawl back to 1st marker.
Unfortunately we did not Rinse and Repeat x 3 as we should have …. Next time! 🙂

To end it we did a ring of fire with our own choice of Merkin & Ab workout then State Farm finished us off with some fancy yoga moves!

Numeruma: The brave 3 that lived super close to Bermuda & didn’t have to worry much about icy roads while ShawShank still on diaper duty!!! (Get it Diaper Duty!!!… Dad jokes!)

1. ^* ↩︎

After taking it easy for a couple months, watching my new born daughter, it was time to step back into the role of the Q. Four hard chargers gathered in the early morning to get the work on.

The Warm-Up: Side Straddle Hops, Don Quixotes, Imperial Walkers, Cherry Pickers, Super Mario jumps, and Bernie Sanders.

The Work: Best I can describe as a NASCAR version of an indigenous run. Bear with me, on the basketball court, all four of us align on the corner. Person in the back runs a lap around the basketball court as fast as he can and repositions in the front. While the hard charger is running around the court the other three are doing a work out on the line. Once the hard charger repositions himself in the front, the next person in the back takes off running around the court. As soon as all four hard chargers complete one lap, the workout changes and the laps continue. The order, Merkins, WWII, Flutter Kicks, LBCs, Merkins, Lunges/Squats, American Hammer, Monkey Humpers, Alabama Prom dates. If it sounds confusing, come out next time I have the Q.

Next up: Broad Jump suicides, with a Bernie Sanders back to the line. Just how it sounds. Regular suicides except instead of running, Broad Jumps

Next: Line up at one end of Basketball court in high Merkin position. Hard charger on the right sprints to one end to the basketball court and sprints back, gets back on the line. Switch to low Merkin position and hold, next hard charger sprints from one end of the court and back, switch back to high Merkin position. This kept up until all hard chargers did three sprints a piece.

Since I hadn’t shown up to a whole lot workouts past couple of months, I thought it would be a fun time to get in some of Chaplain’s World Famous Indigenous Pole Smokers. We all know what those are by now.

Sprint to the finish: All hard chargers doing burpees while one hard charger ran around the entire parking lot. Exercise was complete when each person ran the parking lot once.

One minute left: Merkin Ring of Fire

COT

There were no prayer requests (just a general thanks for being able to get together, and to workout in the crisp morning air. And to watch over all of us and our families.)

Frozen Triangle is set for February 10.

I want to say thanks to everyone who reached out to me when my daughter, Sophia was born. It’s been an exciting couple of months, and I don’t think I’ve had this lack of sleep since the military, but it’s easily been the best months of my life, so far. I am also thankful that I decided to have a child well into the 21st century where men also get Parental Leave.

It was good to get back into the role of being Q.

After signing up for Grow-Ruck and also seeing “the Barbarian” workout posted on Slack – I decided some modified Ruck training (i.e. – Carrying heavy shit long distances) was in order. Not your traditional ruck – but excellent training for the walking with weight but added the bonus of grip strength and core that sometimes is missed with just the pack.

I scooped the 62# iron and Big Rig hoisted the 45#er – went like this.

• Warmarama: Jog, Various IC Xos at the jungle gym to warmup
• THE THANG
  • 1 Mile Kettebell walk
    • 100m right hand
    • 100m left hand
    • 100m front curl
    • 100m rifle carry
    • Stop for Various XO’s for about 2 minutes after each quarter mile (Merkins, LBC’s, SSH’s, Squats)
    • *repeato 3 more times until you get to a mile

Loved this for the oblique/core workout as well as the grip strength. We kept a brisk walking pace too and got the cardio in

• 15 minutes left – FINISHER – Hill Sprints
  • Sprint Hill – Crab walk down
  • 50 Dips
  • Sprint Hill – Crab walk down
  • 50 LBC’s
  • Repeato down to 30 reps of both – then we MBTTF for time

• Names, Numbers, and YHC closed out in prayer.

Props to Big Rig for ALWAYS bringing the noise. We were both still a bit sore from Hardest mile Saturday. And he lit it up by doing a 5miler Morning Wood BEFORE the KB Ruck Training. Great morning to push one another and get stronger, start the new years week off right.

-State Farm

5 Brothers assembled for another edition of the Florence At-Home Workout video turned F3 Q. They endured Florence’s endless lecture about form for the duration of this workout :

F3 Disclaimers and Mission Statement

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

THE THANG :

Mosey to workout station behind school

4 Sets of AMRAP Pull Ups/Chin Ups

Mosey back towards parking lot

3 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP

Lunges for about 100 yards until you reach YHC’s truck

Grab a cinder block or a 35 lb dumbbell for the following : 3 Sets of Bicep Curls AMRAP, 3 Sets of Thrusters AMRAP straight into 1 Set of Overhead Press AMRAP (If you’re waiting for a coupon then do LBC’s until one becomes available)

Mosey to football field

3 sprints without stopping from end zone to end zone

5 more sprints from end zone to end zone with brief breaks in between

Mosey to bench area

2 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP

2 Sets of Merkins AMRAP

Bear Crawl to the top of the hill then Mosey BTTF

Take turns sharing the 35 lb dumbbells for 2 Sets of Behind the Back one armed wrist curls on each side

DONE

Numbers, Names, YHC took us out

Announcements :

-Hardywood’s Hardest Mile this Saturday 12/30 at Rockwood Park starting at 6 am (1/4 mile Lunges, 1/4 mile Bear Crawl, 1/4 mile Broad Jump Burpees, 1/4 mile Run). The regular Rock N Roll Q will start at 7 am as usual led by DTH.

-New Year’s Day Convergence most likely at No Toll (check Slack this week)

-Grow Ruck May 3 – 5

Prayers for Big Rig’s Mom who is still dealing with health challenges. Prayers for YHC’s interview tomorrow.

NMMS : I could do this Q every day. I enjoy the full body workout with a mix of cardio and weights. Big Rig got in his usual extra credit pre-run. Broadway, Posh, Shaw-Shank and YHC enjoyed coffee at Starbucks after.

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