4 brave Gents beat the heat to explore what the Goyne has to offer. No law enforcement had to be called for the random guy rifle carrying a sledge hanger through the neighborhood. Quick water break halfway through, then on to the plastic frisbee wanna be golf course. We made it back to the jungle gym for dips, pull ups, jerkins, and a quick mosey BTTF. 2.5 miles to start the morning off.
Tag: Bermuda Triangle
Goyne Park
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The Broadway Train
The four man crew started with a quick warmup: side straddle hops, arm rotations, merkins, and WWII. The workout consisted of 20 Squats, bear crawl up hill, 20 merkins, 100m dash, 20 Carolina dry docks, crab walk down hill, 20 WWII, Berny sander 100m, indigenous run w/ shoulder taps, WWII, and squat’s repeat all 3X. Sets of dips, step ups, wide arm merkin, and elevated merkins.
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Namesake Shenanigans
5 gloom stallions assembled at Goyne Park for a guest Q of Bermuda Triangle, courtesy of the summer tour. With State Farm gushing about feeling some Wildcat love in his chesticles, here’s the latest and greatest brand new Q material from yours truly:
The THANG:
WARMERAMA:
- Mosey up to the entrance field and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- Mosey to the Football Field for the BERMUDA BEAST
- Total of 7 stops including field-end with x7 reps of each exercise at each stop
- B – Burpees
- E – Elbow Slides
- R – Rosalita Dips
- M – Merkins
- U – Ukrainian Soldiers
- D – Dippers (Ball, 2-ct)
- A – Am Hammers (2-ct)
COP #2:
- Mosey to the Tennis Courts for GROINER PARKOUR (see what I did there?)
- Groiner Countdown, starting at x20 Groiners, then run across the court hurdling the tennis net, then x18 Groiners at the far end,, then run/hurdle back, then x16… etc, down to zero
Mosey BTTF:
- Circle up for the CHESTER CHALLENGE (quite dissapointedly abbreviated due to time)
- x10 Werkins
- x10 Merkins
- x10 Diamond M’s
- x10 Carolina DD’s
COT:
- Counterama # 5
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Absolutely LOVE this group of HIM’s – do any other F3RVA PAX push as hard as these guys? Tclaps to Pool Boy gettin AFTER it – with Big Rig and State Farm and Posh by his side there’s nothin this guy won’t be able to achieve! Was glad to bring some namesake shenanigans to Bermuda – the Beast was initially modified from being the Hard Way so other COP’s could happen, then modified again for time from the ending letter “A” standing for “All the Above” on the last round. Next up, the parkour hurdles were a group favorite, but while groiners feel easy at first, they get hard real quick. And finally, poor old Chester Challenge got the short end of the stick with only a brief review of the components without any of the variable movements and multiple rounds. State Farm’s chesticles were happy to have a break though. Thanks again for having me gents. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- SCHOOL OF ROCK (kids’ bootcamp) this Sat, 8am Rockwood
- July 4th FIELD DAY Convergence, 7am at Forrest Hill Park
Prayer Requests:
- Big Rig’s M seeking new job
- State Farm’s M health
- Posh’s son with a bad rash
- Pool Boy’s friend Tommy recovery after recent vehicle accident
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Bermuda Boyz
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 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.
Rinse and Repeat x 3. Named Bearmuda
Triangle as it has been known to
mysteriously lose some pax along the wayAttempted something new setting up cones in 4 corners for a relay race where partnered pax members raced to fill their opponents corner with 3 cones and the 1st to finish gets kudos! As always trying something new doesn’t work out as planned the 1st time around!
Mosey’d over to the disc golf course to do an over & under Indian style for about 50 yards. Mosey on to another spot of the disc golf to circle up for some interchangeable LBC’s in cadence.
Back to the flag for a merkin ring of fire, pax chose their own style of 10 merkins.
COT: Namorama
Anoucements: Meatball & Rudy are looking for a DJ for the Dad & Daughter dance if anyone knows one!
Float in the James Aug, 11th. 12-5 timeframe. I (Posh) has additional Kayaks and paddle boards if needed
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The Stupidest Mile
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 Dates
Mosey to the Track that apparently does not exist:
Exercise One the Stupidest Mile:
400m Bernie Sanders around the football field
200m Lt. Dans
200m Crawl Bear
100m Reverse Frog Jumps
Bernie Sanders Raise the Roofs across the parking lot, then back to the flag.
A couple of minutes of Grow Ruck situps and Flutter Kicks until time is called.
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: The Stupidest mile is actually less than a mile, but proved to be a time consuming, leg burning son of a bitch. Great job by everyone for pushing through! Always enjoy getting down to Bermuda Triangle – this definitely needs to be a stop for all this summer! Nice seeing Shaw-Shank back out. Respect to the teens for getting up early and getting after it.Check Slack for details on the new Saturday AO at this location – starting in a few weeks.
SYITG -
The Cindy’s have arrived!
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 of Mary
- Names, Numbers, Announcments
- Prayers for Big Rig M job, and YHC M new group
Gave an F3 Rva card to the dad/son doing some grounders on the bball field. Hope we can continue headlocks in the region! Props to pool boy for getting in some extra credit w/ Big Rig before the main event. SYITG!
-State Farm
- Warm-up
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Pool Boy Breaks his first Cindy
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 set)
- Pool Boy busts his first Cindy, congrats! Right of passage
- COP 4 – Escalator
- 5 Rows OYO, 5 LBC’s In Cadence
- 10 Curls OYO, 10 LBC’s IC
- 15 Swings OYO, 15 LBC’s IC
- Turned over to Big Rig for Some Mary
- Suitcases, Big Rigs, American Hammers
- MBTTF
- Names, Numbers
- Announcements: June 2 family day, 6/22 The Iron Bridge AO starts
- Prayers: Big Rig M Starting new job
So happy to see Pool Boy embracing the SUCK this last week. I see big things for him this year. Wonderful intensity from our trio this morning. Honored to lead.
-State Farm
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McGruff changes his name to “Dogman”
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 – PLEASE ADDRESS HIM AS DOGMAN GOING FORWARD. Hilarious joke to ask Cookie about. Know your PAX’s name!!!
- Team-Up: Team State Farm vs Team Big Rig
- 2 minute Max
- Team score – SF/BR to tally scores after each round
- GOOD FORM
- Each Round Loser – 10 Burpees, Winner – 10 easier Xos
TABULAR ANALYSIS BELOW!
Even after verifying the math it DOES seem to appear team Big Rig edged out 3 winning rounds vs 2 rounds for team SF. Form may have been suspect… 😉
PAX – TEAM Big Rig 1 – HR Merkins 2 – Hill Bernie 3 – Polesmokers 4 – Sideline Sprint 5 – Burpees Big Rig 59 6 75 8 28 Orange Crush 53 8 53 8 41 Heist 58 9 79 9 30 Dealer (63 1st rd) 41 7 50 9 28 Broadway 25 6 47 9 25 Futon 41 6 70 8 29 Woodsman 40 6 58 8 25 Yeehaw 46 9 58 8 28 Swoop 50 9 71 9 30 Boberry 40 6 79 8 25 Total Reps 453 72 640 84 289 PAX – TEAM State Farm 1 – HR Merkins 2 – Hill Bernie 3 – Polesmokers 4 – Sideline Sprint 5 – Burpees DTH 56 11 78 9 43 State Farm 52 6 57 8 34 Sable 42 8 45 9 21 Shawn/FNG – Pool Boy 63 6 25 4 9 Warby 45 6 77 8 20 Rudy 59 9 77 8 39 Purple Rain 49 8 73 8 26 Crabgrass 44 7 63 7 27 McGruff 45 8 75 8 29 Cookie 38 9 60 8 21 Total Reps 493 78 630 77 269 - Names, Numbers
- Welcome FNG – “Pool Boy” – Shawn works with Big Rig at Xcel and is a diesel tech. His wife is president of their community pool, while banana hammock was a close second, “Pool Boy” for the win! Excellent work today brother. Post again soon!
- Announcements
- Saturday May 25th – Big Rig leading “The Murph” at Rock n Roll, 7am
- Monday Memorial – 7am convergence at Tredegar Iron Works
- June 2nd – Family Day – Contact Swoop
- June 10/11? – Contact DTH/Snuff – backyard pool 2nd F fun
- YHC took us out in prayer – love and protection for those traveling/celebrating memorial day
- Note: Over $250 raised for Team brightside! Likely more once the matches start rolling in. Freaking love it!
2nd F – Coffee and Donuts on the tailgate!
NMS: My body is thrashed but my cup is full! Thanks again for those HIM’s who came and traveled the 20+ minutes to our little area for a good beat down. Particularly proud of the 8-9 who made it for the triple decker 4:30am run, 5:00am pull-ups, then the finale bootcamp. Special shout out to Big Rig for helping plan this, and happy to have your co-worker Pool Boy finally make it out! Been a transformative year for me, I really hope we all remember that feeling so we can spread this group to the men that need it. An honor to lead this morning. SYITG.
-State Farm
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Soggy Biscuit
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 each set
Mosey to YHC’s truck
Two PAX grab 35 lb dumbbells for 3 sets of AMRAP curls while the other two PAX do 3 sets of AMRAP walking lunges; Switch exercises and repeato
Two PAX do 3 sets of AMRAP overhead press while the other two PAX do 3 sets of AMRAP one legged LBC’s; Switch exercises and repeato
Two PAX do 3 sets of AMRAP bent over lawn mower pulls on each arm while other two PAX do air squats; ran out of time before switching
DONE
Numbers, Names, YHC took us out
Prayers for PAX recovering from injuries at GrowRuck : Chaplain, Purple Rain, Fun N Gun from Pittsburgh
Prayers for YHC’s MIL who is having brain scan today. Please pray no cancer is there and for miraculous healing of her lung and
Thyroid cancer
DTH hosting 2nd F on 2nd Tuesday evening 5/14
Big Rig leading Murph Sat 5/25 at Rock N Roll
NMMS : Enjoyed having Biscuit post with us. The sprints this morning seemed much harder than when I did them last week. Probably because I had PAX pushing me and the humidity was hiiiiigh
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Active “rest”
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 – 1 Burpee High Jump, then run to front
- Stop 1 (Playground)
- Hollow Rocks – IC
- Seated Front Leg Raises – IC
- Stop 2 (parking lot)
- Curb Calf Raises – I.C.
- Booyah Merkins – I.C.
- Stop 3 (lower Lot)
- Side Shuffles – IC
- Prom Dates – IC
- Stop 4 (Poles)
- Pole Smokers – IC
- Squat Hold w/ Pole (60s)
- Stop 5 (Upper Lot)
- Single Side Split Squat – IC
- Bernie around median
- Perfect Merkins 8Ct – IC
- Finisher – 600meter sprint as hard as you can
- Finish at the flag – great effort!
Names, Numbers, Announcements (See slack). GTE, Dogpile 7am on Saturday
Prayers: Posh medication, Broadway’s daughter, Florence’s M/MILaw, Big Rig M career
NMS: I thought indigenous run would be a good break – however I always underestimate doing that with the Bermuda boys! Hard Pax turn a leisurely jog into a full time run! Props to BIG RIG for doing some AMRAP morning wood for extra credit. Thanks for joining today fellas.
- Warmarama