Tag: Bermuda Triangle

Goyne Park

  • 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 1

    Take 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 Mary

    Alternating straight legged LBCs x35 Double Count
    WW2s until time

    Great work by all! Check Slack for announcements.

  • 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.

  • 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 Dancers

    Lunge 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!

  • 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.