Tag: Bermuda Triangle

Goyne Park

  • In Honor of the Biggest Rig

    5 dreary eyed labor day Donkeys gave Bermuda a run for her money. A whole weekend of fatty food and cold beers couldn’t hold these men down! We had planned for a 1-year Big Rig Celebration – but the honorable BR came down with the sickness at 2am the night prior. YHC did his best to honor the fallen Pax – prayers for his quick recovery. Through sweat burned eyeballs -I think I saw the following happen?

    WARMERAMA:

    • Mosy, Welcome, Disclaimer
    • Ukrainian soldiers, Hangs, Helis, LBC’s
    • Football style warm-ups around the court

    *Things got interesting – Shaw-Shank and Posh rolled in – said warm-ups were for softies and wanted an immediate beat down…

    THE THANG

    COP 1: Curb Crawl Relays

    • All Pax planked on Curb (20′ spacing)
    • Pax 1 – Curb crawls to Pax 2, both do 5 merkins
    • Pax 1 – Lunges to front
    • Pax 2 – Curb Crawls to Pax 3 – continue the chain
    • Merkins/Crawls/Lunges indigenous style ALL the way around the loop
    • 5 group tempo merkins

    Let’s Mosy.

    COP 2: Stadium Stair Four Corners

    • Using each set of stadium stairs as the “Corners” – running sideline to sideline across field
    • 5 Incline Merkins
    • 10 Copperhead Squats
    • 15 Dips
    • 20 Overhanging Flutter Kicks
    • 2 times through!

    Mosy to the playground

    COP 3: “B-I-G   R-I-G ” Group Session – in honor of our man!

    • Work through 2 times through as a group
      • Bear Crawl (around playground)
      • Imperial Walkers – 20ea
      • Gravediggers – 20ea
      • Run to Streetlamp
      • Inverted Rows – 20ea
      • Groiners -20ea

    *Hot Potato’d over to Mudslide for some last minute Triple Check

    COP 4: Mudslide’s TRIPLE CHECK

    • Hold a Pull-Up Hang on bars
    • 200m run
    • Bulgarian Split Squats

    Finisher

    • MBTTF
    • Posh ran the clock with the Mary Ring of Fire

    COT:

    • Counterama #5
    • Namerama
    • Announcements: Big Rig 1 year Q at R&R Saturday, 9.16.2023 Love for Live, 10.17.2023 Rugged, 9-year reunion at The Crucible. SEE SLACK!
    • YHC Closed out in Prayer: Prayers to heal Big Rig from his sickness. Prayers for Liv. Asking for strength and some energy for our Pax back at work after a long well deserved weekend of fun!

    NMS:

    Props to all for pushing it this morning. Would have been easy to fart sack after a long weekend. Good reminder of what F3 is about – picking up your brother when he is down. Hoping our dedication to the Big Rig workout brought him some needed cheer while he recovers. @BigRig, big love homie! SYITG boys.

    -State Farm

  • Mini-Murph Maniacs

    5 Southside beefcakes gathered in the 99% humidity for a fun Mini-Murph surprise YHC had in store. After getting whooped by Team Twin Team a few weeks ago – I thought a partner style Murph would help my ego! Unfortunately Chunder (Downrange, MD), spent his load on the Morning Wood Run – but 25 years young, he can handle it! According to the swarm of swamp bugs – here’s what happened…

    WARMERAMA:

    • Mosy to Court
    • Welcome and Disclaimer
    • Various IC Warm-ups
    • Hold Plank – Name the PAX to your right – 5 merkins if you miss!
    • F3 Credo

    THE THANG

    Modified Partner Murph: Partner Up

    • ~1-mile run
      • 1 PAX 75% around track
      • Other PAX doing SSH or Shadow Box
      • Accumulate a mile (ish) – move onto the playground!
    • Partner’s Tackle together (Perfect form!)
      • 100 Pull-ups
      • 200 Merkins
      • 300 Squats
    • ~1-mile Finisher
      • 1 PAX Bernie half of track, sprint back
      • Other PAX doing various Abs

    MBTTF

    Tank was empty and time was up!

    COT:

    • Counterama #8
    • Namerama
    • Announcements: Labor Day Convergence, 10/17 Rugged Maniac, 9/16 Bootcamp for Liv
    • YHC Closed out in Prayer: Praying that Chunder gets some patience and guidance as he’s exploring some new job opportunities within the Navy. Thankful for our time together.

    NMS:

    Props to @BigRig and @Preach for really pushing through the pull-ups, not their favorite XO – but they got better the entire time. I still stand amazed that even a truncated Murph can crush your soul – but it finds a way – glad the HIM’s present could support each other through it. Missed @shaw-shank but rumor is his phone is at the bottom of Pocahontas! Let’s do it again soon guys.

    -State Farm

  • Royale W/Cheese and a Side of Sprints

    YHC traveled east to hang with the Triangle Mafia. We had a nice sized crowd of 11! The following is a brief summary for your viewing pleasure.

    Mosey to the basketball court for Warmarama:

    Side Straddle Hops, Jazzercise, Mummy Kicks, Freddy Mercuries, LBC’s, HR Merkins, Shoulder Taps AND High Knees, Squatting Side Shuffles, Mummy Bernies, Broad Jumps, Mario Jumps all across the court

    Exercise One: Curb Crawl, indigenous peoples style. Worked our way around the island with man in the back breaking off for 3 WWII situps, then run to the front.

    Mosey towards the football field, stopping for 25 pole smokers

    Exercise Two: The Royale w/Cheese – the somewhat confusing cousin of the quarter pounder.

    100 yard – Forward Straddle Hops, run back, 5 burpees
    75 yard – Side Lt. Dans, run back, 5 burpees
    50 yard – crab walk, run back, 5 burpees
    25 yard – Jumping Herpees, run back, 5 burpees.

    Exercise Three: Track Workout

    3 x 300 meters

    first 100 – 50% effort, second 100 – 75% effort, final 100 – 100% effort
    *Mandatory motivational speech thrown in before the final set.

    Back to the flag for some Monkey Humpers.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: Great work by all the PAX this morning! This AO has really grown with strong local leadership – Keep it up, fellas. Enjoyed meeting Chunder (MD) and awesome to see Mr. Kimble continuing to post.

    Took awhile for YHC’s shoulders to loosen up after Bodo’s brutal beatdown yesterday.

  • Bear Down Under

    Five hard chargers including one visitor (Chunda from Maryland) gathered to get their sweat on.

    The warm-up: Mosey to the basketball court. The Side straddle hops, imperial walkers, Don Quixotes, Ukrainian soldiers, LBCs, super Mario jumps, Karaoke, Bernie Sanders.

    The Workout: Mosey to the football field. Four Corners Prostitute style. Corner one 5 burpees, Corner two 10 Merkins (not push-ups, thank you Chunda), Corner three 30 jump squats, Corner four 50 side straddle hops. Total: 35 Burpees, 60 Merkins, 60 Squat Jumps

    Mosey to the parking lot. The OG, always emulated, but never duplicated, CHAPLAIN’S Indigenous pole smokers.

    Circle up for the MERKIN WAVE. All but one hard charger in the down position of the Merkin, with chest 4-6 inches of the ground, alternating everyone in the up position and back down.

    Finish with a TTC, curb kickers, mountain climbers, 100 yard run. (I once again ran short on my workout with five minutes to go. Thank you, Mudslide, for suggesting the TTC for the final five minutes.)

    After a couple weeks of decent (for Virginia) weather, I really felt the humidity this morning, and the sweat was flowing before the warmup even started.

    Glad to have a visitor grace the Bermuda Triangle.

    Prayer requests. Pray for Big Rig’s Mother who is dealing with health issues, safe travels for Chunda and his group when they travel back to Maryland.

  • Bermuda Triangle

    9 Citizens of the RVA were sucked into the vortex of the Bermuda Triangle. They had to perform various exercises before they could make it out. Here’s what may or may not have happened.

    Mosey over to the basketball court for a warmup right into an Ab session to prepare for the Fall Beach Season.

    Standard warmup with SSH, Don Quyotes, Ukrainian soldiers, Helicopters,Merkins

    Into the ground session

    LBCs, standard, one legged, both legs out performed In Cadence

    WW2s

    Penguins (heel touchers)

    Imperial walkers 30 double count increasing the pace as we go.

    Mosey back over to the pavilion near the flag.

    Triple check

    1 PAX planks while another does toe taps on or near the planker, as the timer runs to the short fence and back.

    3 rounds of each exercise for each PAX

    One more triple check

    1 PAX does chair dips as another does Merkins as the timer runs to the far end of the parking lot and Bernies back

    3 rounds.

    Mosey into the field at the entrance for some football training camp Up Downs inspired by Remember The Titans.

    Circle up

    Every PAX either runs in place, does Skaters or squats until the Qs call to do a Burpee or Power Roll. Did this for a few minutes. I think it was about 10 burpees.

    Mosey back to the basketball court for a Merkin ring of fire. Each PAX planks while one chooses their own variety of Merkin

    Mosey back to the flag for some Broga compliments of Mudslide.

    Names and numbers

    Prayer request for Liv at the Alamo. She is a 7 month old girl who has had multiple surgeries and is having a hard time. Watch for a fundraiser, possibly a tshirt drive on Slack as well as other activities and events.

    The number of regular PAX for this AO has grown over the summer. Really great to see!

  • August….has begun

    First day….new month and it felt good. It wasn’t like last week where we would bake and sweat after 15 minutes….yet it did help warm the body up faster. A ready-to-train group of 7 came out to Bermuda to go thru a Mudslide session. A little mosey to start, then to the warm-up(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Merkins,LBCs, and a little runners lunge stretch for the hips).

    A good workout is where you don’t have a set plan…..it comes along. The first triple check consisted of bear crawls up the hill(mosey back down) with plank jacks and squats to the bench(butt touching to bench each time). The next round and this one we used the parking curbs to rotate from one to another. 10 incline merkins, 15 2 count toe taps, 20 cross mountain climbers(left knee, right elbow and opposite). After that and a little recovery, there had been a spot I saw that was prime.

    The next one consisted of step-ups, tricep dips and a little run down to the fence and back(if we bear crawl, it would have been about half way). After that, mosey to the playground/track area for reverse crunches, shoulder taps and L hangs. What are L hangs you ask…in obstacle races if you can hold your arms in the L/90 degree hold, keep the body still long as possible then it’s easier to get across instead of your whole bodyweight going side to side(also really hits the lower abs hard cause the core comes into play)

    The final part….I haven’t done this in a long while but there it’s perfect. The idea is you start at 100, each spot you drop 10 reps till you get down to 10. Here’s the list

    –100 jump ropes, 90 SSH, 80 High Knees, 70 Monkey Humpers, 60 second plank hold, 50 squats, 40 LBCs, 30 reverse mountain climbers(reverse plank, knees to chest, 20 decline merkins, and it’s not a Mudslide Q without some burpees(10).

    Mosey back to the flag, a little deadman hang, open the lungs and time

    Count-outs, announcements, prayers request(to both mother and mother-in-law of Big Rig), final prayer lead by YHC and done

    A nice start to the month…weather felt great, each time working to get a little better key is not only having a good training session, yet to get my body moving in a way that feels natural, not stiff or cumbersome. It takes a good, long while not an overnight thing but in time. Have a good one and see you next time

  • Dimensional Expansion

    The fourth dimension of the Bermuda Triangle continues to expand. 8 wary expeditioners embarked on the following journey. Beware :

    F3 Disclaimers

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

    THE THANG :

    Mosey to first playground behind school

    3 sets of the following : 5 Pull Ups, 10 Jerkins, 15 Calf Raises while balancing on bar, 15 WWII’s on bench, 15 incline Merkins, Side to Side swings across Monkey Bars, Climb up and over vertical bars

    Mosey to gravel track

    Lunges across the entire straight away (about 100 meters)

    Mosey to parking lot next to disc golf course

    Mary : 15 one legged LBC’s on each side, 10 LBC’s with both legs extended straight out, 20 Flutters IC

    Mosey into disc golf course, take a left then enter the grassy field

    BLIMPS (5 Burpees, 10 Lunges DC, 15 IW’s DC, 20 Merkins, 25 Plank Jax, 30 Squats

    Mosey to different playground

    10 Pull Ups OYO

    Mosey to benches by baseball field

    30 Dips

    Mosey to basketball court

    1 set of Suicides to foul line, half court, opposite foul line, opposite end line then back

    Mosey to parking lot down the hill next to football field

    Sprint to far side of parking lot, then Sprint back to beginning

    Bear Crawl up the grass hill

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Prayers for healing for Big Rig’s mom

    Announcements :

    -This Thursday lunch at 11:45 am at Rusty Taco in Midlothian (Westchester Commons plaza)

    -Sat 8/5 School of Rock family bootcamp for M’s and 2.0s at 8 am immediately following the Rock N Roll Q

    -Lots of other announcements on Slack

    NMMS : Great to see Broadway at Bermuda today after his post at Rock N Roll a couple weeks ago. Also great to see House Party make the trek today. It’s encouraging to start to see the growth of this AO. We now have 6 PAX who live in Chester : Broadway, Mr. Kimble, Preach, State Farm, Posh, and Shaw-Shank. Mudslide and YHC live very close to Chester also. If we had Big Rig and Shaw-Shank today then we would have had 10 PAX which is a good goal going forward if the stars align and we can all make it. Have a great day and rest of your week brothers!

  • The story that really never ends

    Six men woke up out of their fart sacks to enter the gloom of the Bearmuda Triangle and found themselves Bear Crawling trying to make it home but ended back to the same base they started from! ?

    How it all began with Don Quixotes who entered into the Helicopter crashing down to LBCs and had to American Hammer they’re way out!

    The six men found themselves in a steep hill and had to challenge themselves to crabwalk up which a burbee stumbled the back down to tag there partner which was stuck doing some Merkins which took 3 times to finally make it all up the hill.

    The storm started to get rough and that’s when we ran into the Bearmuda Triangle…(back to beginning) Bear crawling to where they thought it would be safe they mosey’d on to an island which each person with a partner managed to lunge along side its perimeter while the other looked for help and found none to return back to have his partner give it a try until they got to the end of the island.

    Into the woods we went trying a different tactic switching partners one ran to find help again but again found none to return to his partner bear crawiling and others crab walking under brushes switching positions until they got to the corner of the woods.

    At the corner there was a body of water so we had to make a bridge across the creek so everyone lined up to a plank position while the other did an Over/Under repeatedly until they made it across.

    Almost at the end of their journey they decided to do a workout!!! Partner leg tosses out of all things!

    We saw a flag from a distance which signaled our circle of trust! No man was left behind… End of story! (Or is it)

    I do want to add while this was a tough workout it was a lot of fun!

  • We Love to Like to Hate

    7 strong, including an FNG at the latest round of the Bermuda Triangle! The fellas were ready to put in some work today. A brief summary for your viewing pleasure…….

    Mosey to the elementary school for Warm-Up:
    Don Quixote’s, Arm Circles, Ukranian Soldiers, Cherry Pickers, HRM’s, Choking LBC’s, Freddy Mercury’s.

    To the Basketball court for Exercise One: Leg Circuit.
    Out and back on the court doing to the following exercises:
    Lunge Walk
    Big Rig Jig
    Broad Jump
    Karaoke
    Appalachian Lunge Walk
    Bernie Sanders
    Flying Monkey Humpers

    Back to the Parking lot to retrieve coupons, then out to the football field for Exercise Two:

    Circuit: Each PAX completes the following
    Runner with parachute – sprint to end zone and back
    Upright row (kettlebell)
    Lawnmower Pulls (kettle)
    Merkins
    Shoulder Taps
    Jump Squats

    to the Parking Lot for Ab Circuit. Everyone picks a 50 count ab exercise.
    LBC’s
    Freddy Mercury’s
    Straight Leg LBC’s
    Side Straddle Hops
    Standing High Knees
    WWII’s
    American Hammers

    Back to Flag for two minutes of Monkey Humpers

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final thoughts:

    It was awesome hanging with the Triangle Mafia this morning. Big welcome to Mr. Kimble, who is a friend of Preach. He had a great debut – keep posting! Big Rig is so strong that he broke the parachute.

    SYITG

  • Bermuda Triangle Basketball?

    5 Bballers showed up for a Big Rig Beatdown at Goyne Park in Chester. It was Mudslide’s first time at this AO and I believe he was pretty impressed and he didn’t even get to see half of it. Here’s what YHC had in store for them.

    Start out at the basketball court where the school left out the basketballs.

    Warmup right into the workout.

    Started out with high knee kicks(not sure what else to call them)

    SSH, Don Quyotes, Helicopters,

    LBCs In Cadence, regular, one leg out, both legs out,

    American Hammers

    Heel touchers

    Merkins

    Mosey over to the playground for some abs for running. I got some funny looks when I said something about this before we started.

    A Dora. Partner up, YHC flew solo.

    Each team would complete the following while the partner ran to the transformer and back.

    100 hanging leg raises

    200 Toe taps

    300 Imperial walkers

    I call this Abs for running because the legs get heavy on long runs and this helps strengthen those muscles.

    Mosey back to the basketball court for a few games of knockout. Pretty sure most everyone played this in gym class. 2 basketballs, line up at the free throw 1st person shoots, then the second. If the second person makes it before the first, the first one is knocked out. Once you are knocked out you have to do 10 burpees. Winner gets to pick an exercise for everyone to do. Florence won the first 2, and I think State Farm won the 3rd.

    Stay on the court for a couple rounds of Suicides.

    Mosey back to the flag for some curb dips (chair) and Carolina Dry Docks x2 In Cadence

    Mudslide led us with a couple minutes of Broga.

    Names and numbers. Check Slack for announcements.

    YHC took us out.