Tag: Bermuda Triangle

Goyne Park

  • 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.

  • Curb Crawl Blockee Suicides

    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

  • False advertising

    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.

  • Dusk til Dawn

    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.

  • State Farm and Pool Boy can’t seem to count past 12

    3 Compadres made their way to The Bermuda Triangle for another test of strength and endurance. It was a steamy morning, and we had coupons aplenty.

    We moseyed over to our coupon storage and grabbed a coupl cindies, then moseyed back to the grill next to the pavilion for a standard warmarama. State Farm, and Pool Boy really need to work on his counting past 12. For some reason, they gets lost after that point.

    Next over to the restroom building for some donkey kicks before we get to use our toys. Sets of 5, 10, 15, and 20.

    Next for a triple check

    1st exercise: WW4s (WW2 situps with a 20 lb slamball, and an overhead American Hammer)

    2nd: Goblet squats with kettlebell

    Timer: Farmer’s carry 2 cindies to the tree and back. 10 Deficit Merkins between cindies every time you have to drop the cindies

    After a couple of the Farmer carries, just holding the kettlebell became difficult. Killer grip workout.

    Return cindies home and bttf.

    31s until time expired

    21 merkins and 10 V ups

    20 merkins 11 vups Etc. Etc

    I must admit I was smoked and had to modify the merkins to failure very early on. State Farm was proudly stuck his chest out after he made it through the reps. Pool Boy continues to get stronger, and pushes himself harder each time out.

    Love these Bermuda Boyz, even if they have trouble counting.

  • 2pack abs all around

    7 wannabe Hasselhoff’s gathered in the gloom in an effort to improve our physical appearances for the beach. YHC pulled in to find Broadway, Pool Boy, State Farm, & Big Rig doing pull ups prior to the beatdown. TClaps to the extra effort boys!

    Mosey to the football field for COP: SSH’s, DQ’s, Dead Man Hang, Merkins, Planks, several Mary exercises, more planks, side leg raises. Mosey to the end zone for 20’s. Run down the field stopping at the 25, 50, and 75 yard lines to do merkins and WW2’s……5 and 15, 10 and 10, 15 and 5. Plank in the endzone for the six. R&R coming back with burpees and crunchy frogs. 20 ct from Big Rig and mosey to the playground. 10 pull ups and run a lap. 10 leg raises & 5 pullups then bear crawl a lap around the playground. Plank for a while and do some yoga and mary. 5 more pullups and then mosey back to the flag for round robin Mary…..each PAX picks an exercise.

    Numberama, Namerama, YHC took us out.

    The PAX performed admirably today, embracing the many minutes in plank and mary work in an effort to increase our core strength and beach body appearance. YHC will be sure to take a pic of my 2 pack when it appears and send it out!

    Announcements:

    • Homegrown Half this Saturday at Robious Landing Park. See Slack for details.
    • pool workout this Sunday, 6-8am at Anirav down near Rockett’s Landing. Contact Pool Boy with questions.

    Thanks for the opportunity and privelege to lead gentlemen. Keep your chins up, shoulders back, and never stop chasing the wabbit!

    Fudd

  • Where’s that weight vest?

    7 High Impact Men ready for the day. Ready for some Burpees, Ready for this sun to rise. Where you at Sun? Let’s go!!!

    Warmarama: Mosey to the back parking lot, SSH, Arm Circles, DQ, Cherry Pickers, Merkins, LBC, Flutter Kicks.

    The Thang:
    Round 1 – Eye of the Storm – Chester edition
    5 Burpees
    Corner 1: KB Swings x 20**
    5 Burpees
    Corner 2: Heals to Heaven x 20
    5 Burpees
    Corner 3: KB Sumo Squats x 20**
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees
    ** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.

    Round 2
    5 Burpees
    Corner 1: KB Swings x 20**
    5 Burpees
    Corner 2: Heals to Heaven x 20
    5 Burpees
    Corner 3: KB Sumo Squats x 20**
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees
    ** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.

    Round 3
    5 Burpees
    Corner 1: KB Swings x 20**
    5 Burpees
    Corner 2: WWII x 20
    5 Burpees
    Corner 3: KB Sumo Squats x 20**
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees
    ** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.

    Round 4: Triple Check
    Run the loop
    Flutter Kicks
    Heals to Heaven

    BTTF
    Numberama: Namerama
    Announcements
    YHC took us out.

    Moleskin: Things are just a bit different out in Chester. The temperature is 2 degrees higher; the humidity is 100% higher, and the sunrise is an hour later. The commute not so bad. Well done today, boys. YHC planned to use the football field but noticed the closed field sign. It’s nice of them to get this field in shape for us to use for a future beast.

    Oyster

  • 21’s are only good in Black jack

    Started with the quick mosey to the BBall court.

    WARMARAMA: circled up for my introduction. SSH’s, Ukrainian sliders, grass grabbers. Around the perimeter of the basketball court we started on the long side with lunges, then broad jump burpees, Mario hops, finished our lap with bear crawl.

    From there we mosied over to the entry way polls for some pole smokers and pole dancers. Quick stroll around the cow pasture to the Pavillion for some dips, incline merkins and decline merkins. At this point someone thought it would be a good idea to call 21’s with burpees and WW2. This was a bad call that I didn’t fully understand at that time. At this point I called a modify to finish off with something different. Did a cool down with Alabama prom dates, flutter kicks, hello dollies, and American Hammers until fail. Went behind the barn with Cindy for a rifle carry through the cow pasture and curled Cindy on the way back. Mosey BTTF for some overhead stretches, arm circles, and various leg stretches.

    Counterama-3

    Namerama

    Check slack for all current events going on

    PRAYERS for Big Rig and Pool Boy’s family members going through complications right now.

  • POOL BOY VQ

    9 HIM’S set sail in the treacherous waters to the Bermuda Triangle. I have made 26 posts with no rain so what better than washout VQ.

    WARMARAMA: Mosey to the basketball court for my welcome and disclaimer. Some fast counts, some slow counts, and some missed counts. Helicopters, Don Quixotes, Ukrainian Soliders, Side Straddle Hops, Imperial Walkers.

    From there was a mosey to the football field for some 4 corners. 10 burpees, 20 merkins, 30 pole smokers, and 40 squats. Leaving the field we curb crawled our way to the hill by the parking lot. Bernie up the hill and crawl bear back down 10 times. Quick mosey to the cow pasture for an triple set; rifle carry a Cindy to the tree and sprint back or vice versa depending where the Cindy was dropped for the timer, LBC’s and American hammers. From here the WILD PAX went feral and chased the county truck out of the park. Another triple set because I’m extremely original. Jerkins/pull ups, dips, and timer was running to the electrical box near the basketball court. As I’m still learning this is when Elvis showed up, someone mentioned porta john tipping and it turned into a jackass episode. Needless to say payback will be coming in some undetermined form. At this point i realized I underestimated time and and went to improvising with the help of the PAX. A variety of picnic bench activities to one last mosey around the parking lot. a few Broad jumps BTTF. Ring of fire pushups into a mini broga sesh to finish up THE LONGEST BOOTCAMP YET.

    COT:

    9 HIM’s

    Names and numbers

    Announcements and Prayers

    Holy water tomorrow come on out and bring a kettlebell or dumbbell if you can.

    Lots of events going on check Slack for the details

    Prayers for Big Rig’s family members health, prayers for Heist and Choo Choo in there safe travels, prayers for my M’s grandfather who is currently headed to VCU.

    Less than 2 months and 26 posts I can’t thank all of you enough for the inspiration, motivation and support that everyone has to offer. This group continues to push me and I am truly Thankful. A few days ago i read the story of Cardinal, an F3 brother who lost his life last year. His story was a little unsettling right before my VQ, but I wanted to bring honor to his story and legacy. Be Thankful for everyday and live life to the fullest.

  • Yeah… I’m not doing that

    3 HIMs made it out for the latest edition of the Bermuda Triangle. It was slightly less uncomfortable than it’s been the last few days but still 70 and sunny. Started out with a long mosey around the parking lot then back for a standard warmarama.

    Next for another long mosey to the field that for today will be known as the Coupon Cowpasture. We ran the perimeter of the field and it measured out to .22 miles.

    Next we went out behind the shed for the coupons.

    Let’s just say there were lots of triple checks including the following

    Murder Bunnies, Rifle carries, Farmer’s carries with 2 cindies, Thrusters, Leg raises w Cindy in Press, WW3s, Goblet Squats, skull crushers.

    We made it around the perimeter of the cowpasture to the pavilion. One exercise left to do, but there was a guy walking and Pool Boy decided to try and EH him(I think it was his first time) State Farm and I started doing Bear Crawl Pull thrus with the Cindies as Pool Boy made his move. It looked like Pool Boy was pointing at us to show the guy what we do and it looked like he said “Thats gonna be a hard No!” Needless to say, I don’t think he’ll be at Pool Boy’s VQ on Saturday.

    Anyway, proud of both of these guys. Both leaders, and both push me every time out. I was truly blessed to lead these guys today.

    Don’t forget about Pool Boy’s VQ on Saturday at The Iron Bridge (Goyne Park) at 7am. Come early for Goyne Hard 6am.