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F3RVA
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»Posts Tagged "Bermuda Triangle" (Page 7)

Browsing: Bermuda Triangle

Goyne Park

Bermuda Boyz

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By on Richmond, VA
  • When: 06/18/24
  • QIC: Posh
  • The PAX: Posh, State Farm, Big Rig, Pool Boy, Broadway

5 of the Bermuda boys came out to play in the gloom! Welcoming back Broadway Warmups: Side Stadlle Hops Don Q’s Helicopters LBC’s To the newly discovered tennis courts for some at Goyne Park we started with ascending 4 corners 10,20,30,40 of Burpees, Merkins, LBC’s & Monkey Bumpers. Mosey’d to the open field by the flag where comes were set up for my signature at Bermuda… Yes “THE BEARMUDA TRIANGLE” ~3 markers ~3Oyds apart in shape of atriangle. Pax performs one burpee at firstmarker and bear crawls to 2nd marker, 2burpees and bear crawl to 3rd marker, 3burpees and bear…

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The Stupidest Mile

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By on Richmond, VA
  • When: 06/11/24
  • QIC: Chaplain
  • The PAX: Big Rig, Shaw-Shank, Pool Boy, Posh, Fin, Boba Fett, Chaplain

With the Summer Tour and SOJ Takeover in full effect, YHC packed my day bag and headed east to hang with the Bermuda Boys. The PAX were ready to put in some work! As is customary, I have included a brief summary for your viewing pleasure. Mosey to the parking lot for Warm Up:Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Windshield Wipers, Biodomes, Hand Release Merkins, Freddy Mercuries, Alabama Prom DatesMosey to the Track that apparently does not exist:Exercise One the Stupidest Mile:400m Bernie Sanders around the football field200m Lt. Dans200m Crawl Bear100m Reverse Frog Jumps Bernie Sanders Raise the…

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The Cindy’s have arrived!

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By on Richmond, VA
  • When: 06/4/24
  • QIC: State Farm
  • The PAX: State Farm, Pool Boy, Big Rig

Three Bermuda big boys gave Goyne park a run for its money today. We’ve recently planted some cindys at the AO – so we broke those in! At 5:31am we realized Q might be MIA – so YHC might have cooked up the following on the spot. Warm-up Curb Work, Stretches Ukrainian Soldiers Okay we’re warm! COP 1 Triple Check Dips Pullups 200m run Mosy with squats in between COP 2 Triple Check Shoulder raises 1-legged Cindy Squats Run/Bernie up Quad Hill COP 3 Double Check Swings Merkin/Plank Jack / Bearcrawl combo Finisher Big Rig led out with 5 minutes…

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Pool Boy Breaks his first Cindy

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By on Richmond, VA
  • When: 05/28/24
  • QIC: State Farm
  • The PAX: State Farm, Pool Boy, Big Rig

3 HIMs enjoyed a sunrise beef with this KB/Cindy focused workout. We were hoping some FNG’s would show – but alas – another day. Big Rig, Pool Boy, and State Farm grunted through the following mish mash. Warmarama: Various IC XO’s Grab the weights – 62lb KB, 45lb KB, Cindy COP 1 – Rifle Carry Rifle Carry Weight around the median If you drop – 10ea I.C. Ab Xo’s 2 Laps COP 2 – SALLY! Sally Up – Upright Row Sally Down/Song – Deadlift COP 3 – Triple Check Jump Ropes Run Median down, bernie back Curls/Skull Crushers/Obliques (Changed each…

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McGruff changes his name to “Dogman”

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By on Richmond, VA
  • When: 05/21/24
  • QIC: State Farm
  • The PAX: State farm, Sable, Big Rig, Rudy, Swoop, Broadway, Warby, Heist, Boberry, Dr TryHard, Orange Crush, Yeehaw, Dealer, Futon, Woodsman, Pool Boy, Purple Rain, Crabgrass, McGruff, Cookie

YHC was absolutely amped to have a crowd of 20 (including an FNG) to cap off the 1-year F3-Versary/ CSAUP. Really amazing to see the fellas make the trip for part/all of the triple dip of pain we went through this morning. As an ode to the GTE fitness tests and various armed forces PFT’s, YHC decided a little team competition for 2 minute maximums was in order. The shady math by Big Rig’s team came up with something like the following… Warmarama: (Lower Lot), Disclaimer, Various IC Warm-ups, F3 Mission, Principles, Pax Plank/Name circle NOTE: IF YOU SEE MCGRUFF…

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Soggy Biscuit

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By on Richmond, VA
  • When: 05/7/24
  • QIC: Florence
  • The PAX: Big Rig, State Farm, Biscuit (F3 Indy), Florence

4 Beasts took to the soppy football field and surrounding areas of Goyne Park to tackle the Florence routine : F3 mission statement and disclaimers Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC THE THANG : Mosey to football field 18 sprints from back of the endzone to other back of the endzone (First 3 sprints done without stopping, the rest of them with brief breaks in between) Mosey for a quick drink at the cars then mosey to exercise station behind school 4 sets of AMRAP pull ups/chin ups : switch grip…

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Active “rest”

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By on Richmond, VA
  • When: 04/30/24
  • QIC: State Farm
  • The PAX: State Farm, Broadway, Posh, Florence, Big Rig

5 Flexible and fun F3 Fellas took a ride around Goyne Park this morning. GTE is coming up so YHC opted for a “moderate intensity” pace. I think we hit it right on the mark – though I was still out of breath and sweaty AF by the end… Getting pumped for GTE! Warmarama Mosy to lower lot Line Tracers SLOW lunge up hill Squat stretch on the poles Mosey/Bernie to Bball Court Intro and Disclaimer Imperial Walkers Michael Phelps Cherry Pickers Plank/Merkins: F3 Mission, Principle, Credo 1 Leg LBC’s The Thang Indigenous Run w/ various pit stops Rear PAX…

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Bermuda 911

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By on Richmond, VA
  • When: 04/23/24
  • QIC: Big Rig
  • The PAX: State Farm, Posh, Big Rig

3 of F3’s Finest came out for a chilly morning to celebrate our brother Florence’s official acceptance into the fraternal order of police. Here’s what they did to celebrate. 10-41 The official 10 code for the start of shift. PAX performed 41 reps of 10 exercises including but not limited to Side Straddle Hops, Merkins, Chair Dips, Folding Suitcases. 9-11 Of course this is the emergency number to dial when in need of Florence to come to your rescue PAX would run 9 laps and perform 11 merkins in between each lap. Cops and Robbers 1 PAX would be the…

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S.E.A.L. Training V1

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By on Richmond, VA
  • When: 04/16/24
  • QIC: State Farm, Big Rig
  • The PAX: State Farm, Big Rig

Test your fitness! If you want to push your AO’s PAX and try something a little unique – I highly recommend this Navy SEAL’s fitness test. YHC and Big Rig were perusing some options to test our fitness and landed on the SEAL’s test with some modifications (burpees in lieu of swim). Did this twice through to fill the time. We plan on doing this again in 2-3 months to gauge progress. 2 hard charging SEAL wannabe’s scored the following… *Note: 30 second break b/w XO’s *Note: GOOD FORM, crappy reps don’t count ROUND 1 XOSTATE FARMBIG RIGMerkins (2minutes)74 Reps67…

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Big Rig meets Cliffhanger Jerkins

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By on Richmond, VA
  • When: 04/9/24
  • QIC: State Farm
  • The PAX: State Farm, Big Rig

YHC and Big Rig met up for another edition of the Morning Wood Pull-up parade! We are both preparing for the memorial day Murph (and maybe doing 1,000 pullups in a day some day?). Thanks for always pushing me to get some extra 5am work in. Side note – I’m pretty sure Big Rig also got a few miles in BEFORE the morning wood (Premature Run style). LFGO! Warmups Pyramid pull-up rotation – 8 minute Top and bottom stroke 5 reps at bottom half 5 reps at top half Switch 5 times thru Cliffhanger jerkins 5 sets of 12 Burnout…

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