Tag: Bermuda Triangle

Goyne Park

  • Foggy Mayhem

    Started with a mosey to the football field,

    starting at one end, ran to the 25 yard line-15 bicycles- run back to start

    run to 50 yard line-20 squats-back to start

    run to 75-10 burpees-back to start

    run to 100-20 American hammers

    bear craw back to 50, forward lunge back to start.

    next we did 4 corners, starting at first corner-10 merkins

    2nd corner-10 merkins, 20 squats

    3rd corner-10 merkins, 20 squats, 30 WWII sit ups

    4th corner-10 merkins, 20 squats, 30 WWII sit ups, 40 side straddle hops

    next we mosey to the hill to do 11’s

    starting at the bottom with 1 merkin, backwards lunge to the top, 10 skull crushers running back down the hill and so on.

    to finish up we did a round of “bring sally up” with merkins

  • Taco Truck Hill

    4 Gloom Warriors made it out to Goyne Park for the latest edition of The Bermuda Triangle. The mornings continue to get colder as winter fast approaches. But the cold was no match for these PAX and YHC would get them warmed up swiftly.

    Mosey to the basketball court for the standard warmarama at mid court.

    Over to the wall for some
    Hoe Downs
    Donkey Kicks
    3 sets each

    Mosey over to Polesmokers alley for 50 Polesmokers OYO

    Mosey to the football field for 3/4 of a Quarter Pounder. We’ll call it a McTriple.

    25 Merkins at each stop
    Run to the 25 and back, 50 and back, and other 25 yard line and back. Skipped the run to the other endzone to be sure we had time for the grand finale.

    Mosey over to Taco Truck Hill for an homage to State Farm’s going away Q last week. Since none of these guys could make it last week, I thought I could bring a taste of what they missed out.

    It was the toughest version of Elevens I could think of.

    11s
    Reverse Lunge up Taco Truck Hill
    10 Decline Merkins Down to 1
    Run down the hill
    1 Captain Thor (1WW2 and 2 American Hammers, perform all situps, then all Hammers) Up to 10

    Mosey bttf for a quick Ab Ring of Fire.

    Great effort this morning by the PAX!

    Announcements

    Daddy Daughter Dance on Saturday from 7-9 at WEAG church. Check Slack or get with myself, Rudy, or Meatball to sign up.

  • Disrupting the gloom!

    4 PAX headed to the deep and dirty south. After a monster pull up session led by Big Rig, YHC had the Q for Bermuda. Broadway had the idea of using the QSOURCE as a theme for beat downs. I started at the beginning with Disruption. Here are links to the article and the podcast :

    https://f3nation.com/disruption

    https://on.soundcloud.com/McuPQzegSAaCtZ1DA

    Slaughter start to disrupt the PAX. 10 burpees OYO. Mosey to the picnic benches for a Dora. PAX choice: merkins, ww2s, and Carolina dry docks. Mosey to the posts for some indigenous pole smoking bears. YHC thought this was an original, but just like the simpsons, “chaplain did it!” Pole smokers in a line, last man bear crawls to the front. Mosey to get coupons and back to the picnic area for some coupon work, pax choice , compounding. Shoutout to Tiger King who called blockees for both rounds! We did 40 total, just of those… and it’s not even ironPAX!
    great work fellas, here are some of the notes I took from reading the Disrution QPoint:

    Ge right

    Live right lead right

    Leave right

    F3 mission

    F3 credo

    F3 principles

    What is leadership? Movement towards advantage. Towards its articulated purpose. 

    Levels of leadership:

    1. movement while he’s in the room
    2. Movement after he leaves the room
    3. Movement after he dies

    Legacy comes from the leaders love for those who follow him

    The great leaders focus is always upon his followers, not upon himself. 

  • Wet Beasts in the Gloom

    After a 5am pull up session it was time for the main event. Recovery a few minutes before 5:30 hit and we hit it with a mosey to the bottom parking lot for a little warmerama. We hit some of the usuals, including SSH, Zombie kicks, Apple bottom poppers, flutter kicks, and Michael Phelps. We ended it in plank with taking turns name the core principals, credo, and mission of F3. No misses so we did a few celebratory merkins. Then mosey to the field for The Thang:

    A Beast where we spelled out 

    B.E.A.S.T.S.

    Burpee

    Earl Fonda (cross between a Suzanne Sommers and a sleeping hillbilly)

    American Hammers

    Squats

    T-bones ( kind of an upside down plank jack?)

    SSH

    Sprinklers were in so we had to audible to beside the field. We weren’t smoking or golfing so I don’t think we broke any rules. 

    After that we went back to the parking lot for:

    Cocaine bears

    Bear cocaines

    Bear crawl from one island to the next, one merkin at every line, then reverso. 

    Indigenous people run back to the flag with 2 burpees at the back. 

    Perfect time for 5 min of Mary. Everyone took a turn leading and Eastbound had cadence down pat by the end!

    Numbers, names, YHC took us out. Prayers for Broadway’s daughter, and for my brother and his community, and all those affected but the recent hurricanes. Next weekend is camping trip, following week is the daddy daughter dance. Further details are on slack

    NMM 

    Great morning to get after it.  The Bermuda boys bring the heat and really hit it! The slight drive is worth it to get the chance to help push each other better. 

  • Poolboy gets DP’d

    Last night the group chat was unable to determine the appropriate Q – so Big Rig and State Farm team’d up for a little DP (Double PAX) Q leadership. Excellent morning to push with this group. The banded sprints and the double clutch squats were particularly nasty! The double team ensued as follows…

    • Warmarama – Mosey, Curb Drills, Toe Taps, Mtn Climbers, Football Drills
    • Intro, Disclaimer, Stretch, Mission, Credo, Core principles
    • COP 1 “The Bank”
      • 2 Pax do banded sprints to end of parking lot and back (Rotate at end of lot)
      • 4 remaining pax collectively achieve the reps in the bank below (Switch when banded partners return, rotate through multiple times)
        • 100 Coupon Curls
        • 200 Swings
        • 200 Brick Layers
        • 200 Hand release merkins
        • 200 Clean and Press
    • COP 2 – Big Rig comes for phase 2 – Mankiller
      • First part – mankiller cadence jumping around the parking lot square
      • Second Part – Traditional “baby cow killers” down from 10
    • COP 3 – 4 Corners (Escalating)
      • 10 Merkins
      • 20 Double Clutch Squats
      • 30 Heels to heaven/Pulses
      • 40 American Hammers

    Closed out while Tiger King had to Elvis himself to the shitter, but made it just in time! Excellent morning with some real hard pax out there pushing through the DP. Thankful for all the sharpening we’ve done this year. Upcoming stuff (Camping trip, etc…) on Slack. YHC will be sparse here soon as the move to PA nears, love these guys so much. Honor to lead. State Farm going away Q coming soon! SYITG.

    -State Farm

  • Finish Strong

    After a State Farm led pull up session and with and FNG in tow(!!) we prepared for week 4 of IronPAX 2024. TCLAPS to Big Rig for mapping out the 200 meters in the parking lot, and to Pool Boy for bringing his most excellent work light so we could see what exercises we were doing. After it was explained, timer was set up, music going and we were off with the following:

    ADD ALL BURPEES FROM ALL ROUNDS:   TOTAL BURPEES =  TOTAL SCORE

    Round 1)  0:00 – 5:00 

    • Run 200 m
    • 30 Freddy Mercury’s
    • Run 200 m
    • Burpees until 5:00 mark

    Round 2)  5:01 – 10:00 

    • Run 200 m
    • 30 Pickle Pounders
    • Run 200 m
    • Burpees until 10:00 mark

    Round 3)  10:01 – 15:00 

    • Run 200 m
    • 30 Low Flutter Kicks
    • Run 200 m
    • Burpees until 15:00 mark

    Round 4)  15:01 – 20:00 

    • Run 200 m
    • Plank Jacks
    • Run 200 m
    • Burpees until 20:00 mark

    Round 5)  20:01 – 25:00 

    • Run 200 m
    • 30 Monkey Humpers
    • Run 200 m
    • Burpees until 25:00 mark

    Round 6)  25:01 – 30:00 

    • Run 200 m
    • 30 Squats
    • Run 200 m
    • Burpees until 30:00 mark

    Round 7)  30:01 – 35:00 

    • Run 200 m
    • 30 LBCs
    • Run 200 m
    • Burpees until 35:00 mark

    Round 8)  35:01 –  40:00 

    • Run 200 m
    • 30 Side Straddle Hops
    • Run 200 m
    • Burpees until 40:00 mark

    ADD ALL BURPEES FROM ALL ROUNDS:   TOTAL BURPEES =  TOTAL SCORE

    That sucked…

    Total sores:

    Boberry 167

    State Farm 186

    Eastbound 112

    Pool Boy 79

    Tiger King 98

    Big Rig 146

    Broadway 225 

    Big ups to everyone who participated in IronPAX this year. It’s such a great challenge and way to push yourself, whether you do one work out or all 5. Prayers for Pool Boy’s family as they have someone dealing with childhood leukemia, and for all those affected by the hurricane and flooding including my brother and his family. Way to go Broadway, rolling through those burpees today. Also welcome Tiger King! He works with Pool Boy and Big Rig. He crushed an ironPAX on his first post!

  • 36 Birthday Burpees!

    8 gloom titans took Bermuda by storm this morning. I asked myself – “have I been good this year? Should I splurge on a present for myself?” The answer was yes – so during the workout 36 burpees was my gift to myself. I shouldn’t have!! Great crowd and honored to lead for my belated 36th bday Q. Thanks to Boberry and Warby for making the trip, props to Dipstick for his 2nd workout (1st one was at the Saturday at convergence), and what a surprise treat with an FNG coming out! Trip (dubbed “Eastbound”, looks like Kenny  Powers from Eastbound and Down) joined us from the Xcel truck shop pipeline, great job to Poolboy and Big Rig for continuing to EH Guys.

    • Mosy – Intro – Disclaimer – Mission – Credo
    • Warmarama
      • SSH 36 Ea OUCH!
      • UK’s
      • Plank – Name that PAX!
        • 3 misses for 3 sets of merkins! Do better guys!
    • THE THANG – 36 REP-Athon
      • 36 Reps of an XO followed by 360m Sprint to the next station. Reps done together then plank for the 6 at next location. Including 36 burpees at station 3 brought plenty of groans.
      • 1 – Coupon Curls – SPRINT
      • 2 – Picnic Dips – SPRINT
      • 3 – Burpees!!! (36 burpees sucked butt) – SPRINT
      • 4 – Pull-ups (partner style) – SPRINT
      • 5 – Pole-smokers  – SPRINT
    • Curb Crawls
      • 36 Merkins
      • 36 Step Curb Crawl
      • 24 Merkins
      • 24 Step curb Crawl
      • 12 Merkins
      • 12 Step Curb Crawl
      • Go back to other side – lead with other hand – repeato!

    Finished with some names, numbers, announcements and prayers. Try to sign up for the bridge! Great experience. Also – YHC shared some news with the group that the M and I will be relocating to Pennsylvania to be closer to family and start one of our own. YHC will still be traveling back for work most weeks and posting a few times a month, but my leadership presence over the weekends especially will be sparse. I want to thank EVERYONE for such an amazing 14 months with F3 here. Keep an eye out for State Farm ‘going away’ Q coming soon! SYITG.

    State Farm

  • IPC WEEK 2:  THE MARCH TO THE ARCH

    4 Bermuda Triangle Gloom Warriors came out to Goyne Park for this week’s Iron PAX Challenge

    As usual, it sucked. According to the walker who refuses to be deadlocked, Here’s what happened.

    Set-Up: 

    • Measure out 800 meters or utilize a 200/400 meter loop.  PAX should finish 800m at cone grid.

    • Measure out 15 yards in a straight line with cones at the start and end.

    • A standard coupon is needed for this workout.

    THE THANG:

    • Run800 meters

    • 80 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards. (LUNGE, LUNGE, THRUSTER WITH COUPON)

    • 14 Cactus Jump Squats (no cheat/no surrender)

    • Lt. Dan’s Magic Legs back to start

    • 80 Coupon Plank Jacks (toes down & up = 1)

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 60 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 60 Coupon Plank Jacks

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 40 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 40 Coupon Plank Jacks

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 20 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 20 Coupon Plank Jacks

    • Run800 meters

    Coupon Plank Jacks: Jumping Jacks while in the plank position with coupon under feet. 1) Starting position: toes on coupon in decline plank position.  2) Toes jump off coupon to ground on the sides of the coupon.  3) End with toes jumping back on coupon.  This equals 1 rep (a 2-count, down/off coupon & up/on coupon).Bricklayers (movement): Lateral MOT, PAX are moving towards cones while facing the left or right side of the grid. 1) PAX stands next to coupon and does sideways coupon jump, 2) move coupon from one side of you to the other side, 3) repeat side coupon jump, 4) rise & repeat.  PAX can change which way they are facing whenever they want.  Hands must come off coupon for jump.  PAX cannot toss or roll coupon for greater distance, coupon must have the same flat side up at all times.  Coupon is always in landscape position, with PAX jumping the width (shorter side). Cactus (No-Cheat) Jump Squats: Coupon is standing upright on ground, PAX puts hands behind head, similar to doing no-surrenders. 1) PAX sits on coupon, 2) then lifts both feet off the ground at same time, 3) PAX stands and then goes straight into a jump squat off coupon. Both feet come off the ground when sitting and both feet come off the ground when jumping.Done

    Great work!  I’m gonna hurl!

    Announcements

    Congratulations to Pool Boy on reaching the 40 pound weight loss plateau!! 

    F3RVA 10 year is on Saturday
    All starts at 5am at Dogpile

    State Farm Birthday Q next Tuesday 9/24 at Bermuda!

  • SpaceX and Iron Pax

    3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight.

    We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly minted F3 nation spotify Iron pax playlist! It was excellent, best check it out. The astronauts caught a glimpse of the following

    Times Below

    • State Farm – 21:30
    • Broadway – 22:00 (Modified)
    • Pool boy – 23:45

    Finished up with some Mary and Broga – what a beautiful morning. I will say this week’s rendition was TOUGH, the burpee broad jumps are never easy. This is one of those where you can make it as hard/intense as you can break off. Word to the wise, use good form and be cognizant of your back! Can be a few movements (Murder bunnies) that can be tough on the back.

    Great to keep the momentum going with the Iron Pax! Feeling strong already. Happy to see Big Rig and Bo hosting it at Goyne this weekend as well.

    Names/Number/Prayers

    -Healing for broadway

    -prayers for Pool boy’s cousins going through cancer screening

    -YHC needing some relief from recently aggravated tinnitus

    SYITG Boys!

    -State farm

  • Leg Day

    3 Dirty Southern beasts traversed their way into the Bermuda Triangle for what turned into leg day.

    Mosey to the basketball court for the standard warmarama
    SSH, IW, DQ, WW2s, stretch OYO

    Mosey over to the wall to put some work in.

    3 rounds In Cadence
    Hoe downs
    Heel grabbers
    Donkey kicks

    Mosey to end of the coupon cow pasture fence.
    Indigenous People’s exercise


    Lunge walk to the front skipping 2 posts after the last PAX
    Decline merkins/Turkish get ups

    Recover at the end of the fence, then on to Pole Alley

    Bear crawl
    Pole dancers and polesmokers
    To the end of pole alley

    Mosey to the pavilion for some baby cow killers, calf killers, man killers, or something like that.

    Count down from 10.

    Now that our legs are fully smoked, I took the boys out behind the shed to grab a coupon for 2 rounds each side of
    Pool Boy’s Oblique Cindy Lifts x10 IC

    BTTF for 1 minute of stretching


    I was truly blessed to lead Broadway and Pool Boy today. While my official 2 year anniversary Q is on Saturday,  today is the official date of my 2 years in F3.  I can’t put into words how much of a blessing this group has been for me, and hope I can help make it a part of something many more men’s lives in the future.

    Prayers for Bone Thugs, who’s having surgery today, and for Wildcat, who’s having an Xray.