Tag: Bermuda Triangle

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. 

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

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

5 Cyborgs activated for an epic rager this morning at Bermuda. Half way through the ass beating Posh provided some hilarious motivation “We’re building Cyborgs here at F3!”. Hell yes. The team of terminators did not disappoint. Props to @NTB for the EMOM 15 idea – adding coupons to this was a hellish curveball.

• Warmarama
  • Farmer’s Carry Cindys From Shed down to median area
    • Reps of XO’s when dropped by any Pax (MTN Climbers, Cherry Pickers, Depth Charge Merkins)
  • OYO Stretch – enough of that
  • Tunes activated – LFGO!
• EMOM 10
  • “Every Minute on the Minute”
  • Start at Curb w/ 2 coupons each
  • Perform 1 rep of Each XO, run around the Curb
  • Rest until the top of the next minute – increase to 2 reps, repeato until death
  • XO’s
    • 1 Depth Charge Merkin
      • Not sure if Exicon named, but each hand on a cindy, bring your chest PAST the cindy level for an extra depth on the down stroke, great chest workout
    • 1 Cindy Thruster
    • 1 Cindy Curl
  • The rest period evaporated by reps 5 and 6 so we shortened the run. By the 10th round we never stopped moving.
  • Love this circuit will absolutely deploy in the future
• CURB CRAWL BLOCKEE SUICIDES
  • Another sinister COP inspired by the insane amount of Curb Crawls we’ve doing in previous Posh and Pool Boy Q’s.
  • Cindy’s staged at the beginning of the median
  • Treat the curb at the median like the “basketball court length” (overall length was probably 50 yards)
  • 1st leg
    • 2 Blockees
    • Curb Crawl 1/4 of the way
    • Lunge Back
  • 2nd Leg
    • 4 Blockees
    • Curb Crawl 1/2 of the way
    • Lunge Back
  • 3rd Leg
    • 6 Blockees
    • Curb Crawl 3/4 of the way (Here’s where the Cyborg rallying cry was dubbed)
    • Lunge Back
  • 4th leg
    • 8 Blockees
    • Curb Crawl all the way
    • Finish together with a final sprint back to the coupons
• Finisher
  • Farmer’s carry coupons back to flag with various XO’s along the way

• Numbers, Names, Announcements, Prayers
• Announcements
  • Saturday – THE BRIDGE! Please reach out to YHC if you want to attend. I’ll be leading with Broadway attending
  • Pool Boy has Goyne hard/Iron Bridge
  • Convergence on Labor Day at new Short Pump AO
  • 10 year convergence 9/21
• Prayers – lifting up Pool Boy’s cousin through a way to young cancer diagnosis

Who needs AI when you have these badass robotic rock stars! Love this group of men and the grit and effort they bring. It’s a pleasure trying to dream up new and cruel ways to challenge them. Thanks for letting me lead. SYITG!

-State Farm

4 HIMS enjoyed the absolutely beautiful temps this morning. It was advertised as 36 minutes of broga but that didn’t pan out.

WARMARAMA: mosey to the bball court for the usual

-Don Q’s

-SSH

-WW2’s done wrong

The THANG: From there we walked over to the island for a lovely curb crawl. That led us to the cow pasture fence, it’s been long talked about but unused. Stay with 1 merkin, 1 step up, 1 Turkish getup and add reps until 10.

A Pool Boy Q would be anything without a little swimming. Arm circles and high knees as we made our way through the morning dew and tall grass. 4 cindies got a lift to the Pavillion for a quadruple set. Farmer carry two cindies to the tree and sprint back for the timer. Oblique dips with a Cindy, lbc’s and modify with toe taps and oblique lbc, chair dips. 2 rounds of this until time to take Cindy home. Mosey BTTF for a ring of fire with merkins. Ranger,spiderman,no cheat shoulder taps, and diamond.

Finished with names, numbers, announcement, and a prayer. Check slack for updates.

WARMUPS at the tennis court:

• Side straddle hops
• Don quixotes
• LBCs
• The Merkin

Renained on the tennis court for 4 corners:

• 5 Burpees
• 10 Merkins
• 20 LBCs
• 30 Jump Squats

Reapeato, Reverso

Mosey to the hill began with 20 Dips on your own to prepare for The Wheelbarrow up the hill to a crab walk back down the hill, triple set.

Mosey to the far left parking lot for my signature… THE BERMUDA TRIANGLE ~3 markers ~3Oyds apart in shape of a
triangle. Pax performs one burpee at first
marker and bear crawls to 2nd marker, 2
burpees and bear crawl to 3rd marker, 3
burpees and bear crawl back to 1st marker, 4 burpees… took it easy because those is usually a rinse & repeat x3.

Hand walked the curb for about 50 yards with a temporary modification of Lunges. Then a Reverso!

Mosey’d back to the flag to finish off with some Broga…. thanks to State Farm for leading that for us!

Announcements:

Pickle ball this Saturday for whomever would like to join State Farm & EF Hutton.

THIS SUNDAY WILL BE THE LAST DAY OF POOL BOYS WORKOUT AT THE POOL…it’s a blast if you havent been, unfortunately I will be out of town… check with Poll Boy for the location & time.