Four almost frozen men spent 45 minutes trying to stay warm. To achieve this objective they started with a slow mosey to ignite the initial flame. Then we completed a short warmup of 10 Don Quixote, Ukrainian Soldiers, and WWIIs. A little mosey to complete 100 Merkins suicide style then A nice mosey to the wall of pain (WOP) where we completed a total of 40 hoedowns, 15 Carolina Dry Docks, 60 Elevated Merkins, and 50 Elevated Rocky Sit-ups. A short Mosey to finish off with 5 minutes of Mary consisting of 25 American Hammers, 25 ear-to-shoulders, and 25 neck rotations.
Tag: Bermuda Triangle
Goyne Park
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101 for 2024
After the usual pull up session no WARMARAMA was needed, got right into. While looking for the headlights off in the distance of the fart packers this is where it started.
triple set of WW3’s, offset merkins on the slam ball, jump rope. The timer was the runner and we ran between each workout.
Next up we did calf raises with cindies in hand while time ran a lap. 3 laps and each lap change for position. Straight leg, pigeon toed, duck footed.
If the calfs weren’t sore heres some SSH’s while timer farmer carries cindies across parking lot and runs back.
next up 3 rounds of (6)deficit merkins on the parking curbs, (12) ranger merkins, (25) block chest press.
with a few minutes to kill command or abs. Heels to heaven and alternating stiff leg LBC’s.
What a way to finish off 2024. 5/21/2024 I started F3 at goyne park, today was 101 posts. My goal was to get 100 posts for 2024 and I just got it. I can’t thank Big Rig enough for getting me out there, and everyone else along the way. I’m looking forward to 2025.
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Christmas Eve Beatdown
3 Goyne Gloom Warriors came out to Goyne Park for a Christmas Eve Edition of The Bermuda Triangle. It was a frosty 70 and sunny, but that didn’t stop this trio from putting ourselves to the test, with a State Farm Classic. Here’s what the UFO drones reportedly saw.
Warmarama
SSH x34 In Cadence for the amount of points the Green Bay Packers scored last night!
Burpees x0 times for the amount of points the Green Bay Packers allowed last night!!
Helicopters, Don Quyotes, Imperial Walkers, LBCs.
The Thang
2 Minute Maximum Reps or carry for each exercise
Merkins
Sit ups
Thrusters
Jump Squats
Ball Dippers Double Count
Curls
Skull Crushers
Polesmokers
Imperial Walkers Double Count
Double Cindy Farmer’s Carry
Rifle CarryWe all chose to do each exercise in different orders. Pool Boy disputed YHC’s form on the Polesmokers.
Announcements
YHC has a 100 Qs for 2024 Q at Rocknroll on Saturday,
Pool Boy, Choo Choo, and Beaver are all hitting 100 posts at about the same time and are celebrating with a CSAUP at The Lumberyard on Saturday!! Congrats Boys!!
Merry Christmas everyone!
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Always Better Late Than Never
I was starting to think I’d be a one man wolf PAX when 531 rolled around and there was no one to be seen. But thankfully at 532 the headlights of Broadway appeared at the Ecoff entrance and we were a 2 man wolf PAX. So we didn’t waste anytime and got started.
Mosey lap around the parking lot, followed by a brief warmarama.
SSH, Imperial Walkers, Don Quyotes.
Mosey over to the pavilion for the Thang.
COP 1Take turns alternating Double Cindy Farmer’s Carry to the tree and back, while the other performs ab exercises. Each would do 3 laps and the exercises were
Oblique LBCs
Heel Touchers
Polesmokers
COP 2
Super Squats (Squat Super Set with 5-10 seconds rest between each sub set)
6, 12, 25
6 Double Clutch Goblet Squats w Cindy
12 Regular Goblet Squats
25 Jump Squats
3 Super Sets with about 3 minutes between each Super Set
Finish with some stretching, then mosey back to the flag.This was a mix of old and and new, as I haven’t done the farmer’s carries in awhile, and the 6, 12, 25 workout has recently turned into a favorite of mine.
I was definitely grateful Broadway didn’t end up fart sacking this morning. A late fellow PAX is always better than one that doesn’t make it. Especially when he was the only other PAX to post that morning. -
Cut and Paste
5 of Bermuda’s roughest, toughest, gloom warriors came out to Goyne Park for a hot potato Q. As far as workout bargains go, you can’t beat 5 Qs when we usually get 1. We definitely got our money’s worth on this one. Here’s how it went down.
YHC started with a mosey lap down to the lower parking lot then back to the cushy playground surface near the pavilion for a warmarama.
Warmarama
Nancy Kerrigan’s IC
Imperial Walkers
Don Quyotes
Helicopters
Plank for Mission, Credo, and Core Principles
On your 6 for X’s and O’s
Then pass it off to Broadway for
Broadway COP
15 and cadence dips, 15 or 20 leg raises, 20 Merkins, 11s Merkins and LBCs
Posh COP
Those weird merkins, and 4 corners (Merkins, American hammers, jump squats, Monkey Jumpers)
Pool Boy COP
Alternating Imperial curb crawl with swingers in rotation.
Eastbound COP
4 corners- 10 merkins,20 sit ups,30 ball dippers,40 side straddle hops
Mosey BTTF for a few minutes of Mary until time.
Great work by the whole crew this morning, and each COP in this backblast was authored by it’s creator. YHC loves to cut and paste! -
It’s Hot Out Here!
3 Polar Bears skipped the fart sack and braved the cold on a frosty 70 and sunny morning in Goyne Park. Today’s edition of The Bermuda Triangle was going to keep everyone moving to avoid any frostbite from setting in.
We started with a long mosey lap through the majority of the parking lot that ended with us in the lower lot near the Taco Truck.
From here was the standard warmarama with the following exercises in Cadence
SSH, Don Quyotes, Imperial Squat Walkers, Box Cutters, LBCs, Merkins
COP 1
Baby cow killers (Doozy calls these Mankillers) from 10 to 1
COP 2
4 Corners Prostitute Style around the lower lot, long run to the 1st corner!
10 Rosalita Dips
20 Ranger Merkins
30 Ball Dippers
40 Earl Fonda (20 Each Side)
About halfway through, layers were coming off and Tiger King even said “It’s hot out here!”First to Twenty
Next up YHC called on Tiger King for an exercise and he didn’t disappoint
Prison Cell Pushups
Since most of us don’t know what a pushup is, it is better known as a Navy SEAL Burpee. Performed until someone gets to 20! That someone was Tiger King.4 Minutes of Mary
Mosey to the picnic pavilion for a few minutes of MaryAlternating straight legged LBCs x35 Double Count
WW2s until timeGreat work by all! Check Slack for announcements.
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Merkin Madness
Five lonely souls start their day with an effort to improve their bodies. They start with a little warmup which included 20 in cadence Merkins. Then moseyed around the football field to end with five Merkins on each step of the bleachers (about 30 Merkins). Feeling pretty good, they mosey their way back to base camp where they obtained five coupons, which they affectionately named Cindy. Everyone having their own coupon, they began a little workout with Cindy: 15 military press, 15 squats, 10 Merkens with one hand on Cindy both sides, 15 military press, 15 squats, 10 in cadence Merkins with feet elevated on a picnic table and both arms on Cindy. Two men transported four coupons about 100m away and moseyed back while the other three men relaxed with 10 elevated Merkins and 15 dips. When the first two men returned, they were able to relax in the same fashion and two of the three men moseyed to retrieve the coupons while the third guy rifle carried the remaining coupon down and back.
Once everyone returned, they moseyed until the discovered some poles and began to do 10 in cadence Merkins on the pole, 15 Pole Smokers, and 20 pole squats. Again they moseyed for about 30sec and did five Merkins (this was done twice). When they reached their destination they did 10 in cadence Merkins and moseyed to a wall where they utilized the people’s chair and completed 20 Hoe Downs, 10 Carolina Dry Docks standing, then we moseyed back to base camp to end the formal portion of our workout.
We had one FNG who hung in there all the way, so everyone please welcome Mario Kart to F3
____________Homework for the group, do at least 75 Merkins before the day is out._________ -
Guilty of Conspiracy
5 conspirators came together in agreement to act in harmony toward a common end. That end was not a crime however, it was simply a conspiracy to Advantage in Fitness. The following was the means to that End.
We started with a wandering mosey that ended with us on the basketball court. YHC led the PAX through the standard warmarama, then passed the leadership on to Eastbound.
Eastbound led us through the longest Ab/Core Ring of Fire that was as long as the ring of light that encircled the moon in the sky above, and left the PAX feeling smoked to the core on multiple levels.
COP 1
Core/Ab Ring of Fire
The exercises included, but weren’t limited to
Crunchy Frogs
American Hammers
Spelling the Alphabet
Box Cutters
Mountain Climbers
Planking
Penguins
Rollover Crunches
Captain Thors
After Eastbound felt our Ab and core muscles were sufficiently spent, he passed the lead on to Pool Boy who opted to stay on the basketball court for some suicides.
COP 2
Suicides
PAX would travel exercise to each side of the court to perform escalating burpees, starting at 1 and ending at 4.
Bear crawl
Lunge walk
Mario Jumps
Broad Jumps
Pool Boy would then lead us over to the wall for some wall work
COP 3
Wall Work
Hoe Downs and Donkey Kicks
Then Broadway took over at about this point.
Chicken Peckers
Carolina Dry Docks with the feet on the wall followed by a mosey lap around the basketball court
Then what seemed like a 5 minute People’s Chair or Al Gore.
Broadway then passed the baton over to YHC who took the PAX back to the basketball court for an escalator version of 4 Corners
COP 4
4 Corners
10 Jump Squats
10 Jump Squats, 20 Merkins
10 JS, 20 Merk, 30 LBCs
10 JS, 20 Merk, 30 LBCs, 40 SSH
Then last but certainly not least, Posh led the PAX, to complete the circle of Shared Leadership
COP 5
Run through the woods
Posh led the PAX on a run right into the woods on the other side of the football field, across the bridge, and back. Then past the taco truck, and back to the flag as time ran out.
Great work by the PAX this morning, as we all took our turns leading. The conspiracy was certainly a success, as we were all 1% better after leaving the confines of Goyne Park. -
Legs Burned, Arms Shaken, Pride Shattered: My First VQ
9 brave HIMs peeled themselves out of bed on a soggy Friday morning to support my VQ. After a quick mosey down to Old One Hundred, we circled back up for the mission of F3 & a quick disclaimer that I have no idea what I’m doing and not to hurt yourself. That’s when the fun began.
Warmarama: Terminology and cadence was a little shaky, but we got through it with limited commentary from the gallery
- Side straddle hops 10x
- Sun Gods 10x forward 10x backward (Sun gods)
- Washing Machine 10x
- Don Quixote 10x
- Squats 10x
- Shoulder Taps 10x
I was supposed to do 10 Outlaws and 10 Flutter kicks, but my nerves decided to abandon all preparation. Also, my hesitation—and a fear of angering the guys by getting too wet too soon—won out in the end.
The Thang 1: The Leg Dora
We kicked things off with a Dora-style partner workout, but with a twist, all legs.
- 100 Ukranian Solders (I called it Frankenstein’s, Heist said these must be Alabama terms)
- 200 Side Straddle Hops (I said side hops, but didn’t realize they misunderstood my southern mumble until halfway back from my run. I just kept my mouth shut, plus I was breathing too hard to say anything. Not a good look coming from the Q on the second leg)
- 300 Squats
Thang 2: Dark and Dank Arm Burner
- Moseyed down to the rock pile to grab a rock big enough to make you work, but small enough to run with. Probably not the safest idea to run down a dirt trail in pitch black, but we did so anyway. Heist reminded everyone to watch their step. But what he really meant was this is bad idea. After quickly realizing it was going to be much harder than planned, the Q juice started to flow. Here’s how it went. Run to first stop (Gazebo) 20 curls OYO, run to second stop (opening in trail) 20 overhead press OYO, run to third stop (Trail meets fire road) 20 tri-extensions OYO, to the back cul-de-sac for 20 Saltshakers OYO. Ran it back to with 10 reps at each stop. Ended at rock pile with 5 reps of each exercise.
Thang 3: The Not So Bermuda Triangle/ Triple Check
- Moseyed over to the bottom of Satan’s Hill. Got in groups of 3s. After explaining the exercise and several confused looks, everyone seemed to catch on quickly.
- 1 person on Bermuda Triangle, but instead of a triangle, straight up Satan’s Hill; 1 Burpee at first stop, bear crawl to second stop, 2 burpees at second stop, lunge to third stop, 3 burpees at third stop with a run to end and back to tag a partner
- Partners 2 & 3 performed flutter kicks and LBCs until the other returned from Bermuda.
The final 3 minutes of the workout were reserved for Broga—led by Mudslide, because someone needs to save us from muscle failure. Finished up Broga in the Happy Baby Pose because Futon insisted.
CoT: Tried starting announcements and wins right of the bat, but Wildcat was quick to remind me that the count and names came first.
Announcements:
- Chili Cook Off- November 26th 3-6pm. Sign up!
- The Bridge November 30th
- DTH B-Day Q at Rock n Roll- Lets show out!
- DTH upcoming Mission Trip to Papua New Guinea- passed out cards with information on how to help. Ask DTH for info.
Prayer Requests:
- Futons Mother-in-Law battling Stage 4 cancer
- TSG’s Father-in-Law had a mini stroke- going for tests at cardiologist this week
- Heist’s Man cold
Thoughts: Shout out to everyone who showed up to support my VQ, but more importantly, thank you for bringing me into F3 and allowing me to lead such a strong group of men. I really look forward to continuing to grow as a man with the support of F3.
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Why is it called Nancy Kerrigan?
Party of 5 PAX showed up for the latest and greatest installment of The Bermuda Triangle. It was a rather chilly 70 and Sunny, but things would warmup quickly. Mosey lap around the parking lot then to the top of Taco Truck Hill for the warmarama.
SSH, Don Quyotes, Imperial Walkers, Nancy Kerrigans, LBCs, Plank for mission, credo, and core principles. Some of the guys had no idea who Nancy Kerrigan and had to be given the Broadway version of Wikipedia.
50 Mountain Climbers Double Count
50 Rollover Crunches
50 Diamond Merkins on the pole
50 Pole DancersLunge walk lap or Run Quarter Mile
Add Monkey Humpers Drop to 40 reps
Lunge walk lap or run Quarter Mile
Add Merkins Drop to 30 Reps
Lunge walk lap or run Quarter Mile
Add Burpees Drop to 20 Reps
Mosey back to the flag for Names and Numbers
Broadway took us out
This was a workout that stole from Meatball with a few modifications. I used it at the Graveyard Shift once before and really loved the format, so I decided to bring it to Bermuda!