Tag: Coupons

  • She’s So Heavy

    9 members of the fabled Rock&Roll band tuned their instruments for an album of pain rarely appreciated by the common palate. An additional member join the PAX today, endearingly named YOKO, bringing with her an invitation to physical transcendence. Here is how these SOJ HIM’s threw caution to the wind and cried out in one voice “I want you!” 

    The THANG:

    INTRO YOKO:

    • Circle up in front of the DTH coupon wagon where the PAX meet“Yoko”, a 75 pound full size punching bag (State Farm lunged at the opportunity to wrap his arms around her)
    • GOAL – Yoko remains held by the PAX for the duration of the 1 hour workout – added steps or squats encouraged by whomever has the honor of holding her
    • HAND OFFS – Yoko may be passed to another PAX at any interval needed by shouting “She’s So Heavy!” The recipient PAX shouts back “I want you!” then assumes the honor of carrying Yoko. 
    • PENALTY – x10 Burpees awarded for the entire PAX should Yoko touch the ground (or put down in any way)

    WARMERAMA: 

    • Mosey onto the basketball court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Yoko was passed around during the warmup, the holder doing squats/etc

    COP #1: 

    • INDIGENOUS YOKO MOSEY
    • Front man carrying Yoko, last man completes x3 Burpees then sprints to the front to take over carrying Yoko
    • Make it around the outer loop to the annex parking lot

    COP #2:

    • Circle up for “I WANT YOU”
    • While the Beatles 7:48 (very long) song plays, the PAX is led through a variety of painful exercise combos
    • Plank Jacks, Merican with “I want you”
    • SSH’s, Burpee with “I want you”
    • Flutters, WWII with “She’s so… & Heavy”
    • Lunges, Squats with “I want you”, and then continued leg burnout through the end of the extremely long instrumental ending

    COP #3:

    • Mosey to the Snack Pavilion
    • WALLORAMA
    • Hoedowns x10 IC
    • Donkey Kickoffs – up to 20
    • Hip Slappers x10 IC

    COP #4:

    • Mosey nearby for some HILLORAMA
    • x3 Rounds of backwards bearcrawl down, then bear crawl back up, and do x5 mericans at the top
    • x3 Rounds of forward crabwalk down, then reverse back up the hill, and do x10 crabcakes at the top (single count)

    COP #5:

    • Mosey across to the baseball field and circle up
    • RING AROUND THE YOKO
    • PAX do squats while passing Yoko around the circle, x3 circuits
    • PAX complete a variety of exercises while each PAX runs Yoko around the outside of the circle

    COP #6:

    • PAX line up on one end of the outfield
    • THE YOKO WAVE
    • PAX completed WWII’s while last man passed Yoko down the line then runs to front of line
    • Traverse the Field

    COP #7:

    • Mosey back out to the big lot and partner up
    • WHEELBARROW
    • Partners wheelbarrow across the lot and back

    COP #8:

    • FOUR CORNERS, ADDITIVE
    • C1 – x10 Burpees
    • C2 – B’s + x20 WWII’s
    • C3 – B’s + W’s, +30 Jump Squats
    • C4 – B’s + W’s + J’s + x40 Smurf Jacks

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BROADWAY took the PAX out in Prayer

    NMS:  There was a wholelotta nasty cold wet reason to fartsack today, so YHC was very thankful to have a solid band of brothers to conquer the jester this morning, especially with the FNG no-show. But that’s OK, cause we all felt a little warmer holding Yoko close this morning. She was indeed heavy, and we did indeed all want her (though maybe Mudslide wanted her the most). Also, YHC is proud to report there were NO PENALTY BURPEES awarded for dropping Yoko today! Yoko will have a surprise return to a DTH sweat fest sometime again soon, so if you missed her today, just keep posting to the pain train and you’ll have a chance to wrap your loving arms around her. Next time she’ll have some better love handles to grab ahold of. Let’s GO! Yours, DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Broadway’s daughter with Migraines
    • Big Rig coworker death in family
    • DTH father in law with possible cancer
  • TGIF – Satanic Circle + Assisted Stretching

    TGIF – Satanic Circle + Assisted Stretching

    YHC was unable to decide what today’s theme should be – so TGIF at Satan’s Hill had a variety of elements for all PAX to enjoy. The Warmarama – all Partner stretches. The Thang – Satan’s Circle of weights.  The tunes – 90’s rock and hip hop. The finisher? Coffeerama on the banana truck tailgate. Random grab bag of YHC’s favorites – but somehow it worked. Thanks to this group of Friday Freakbeasts for always being down for the nastiest beatdowns while having some fun. As @boberry and @heist tenderly partner stretched – they saw the following…

    • Warmarama
      • Mosy
      • Disclaimer
      • Partner Warm-ups: Stretch. Booyah Merkins. Leg Tosses. People’s Chair.
    • THE Thang – Satan’s Circle
      • 45 seconds reps, 15 seconds rest/rotate
      • 12 stations, 12 PAX, all 12 stations w/ some sort of weight involved
      • Complete 6 minutes of stations –
        • Take a “break” –  by Sprinting up Satan’s Hill
      • Repeato until death 🙂

    Stations were as follows

    1. 60# KB – Swings
    2. Cindy – OH Press
    3. Heavy Sandbag – rows
    4. Cindy – WW3’s
    5. Light Sandbag – Snatch
    6. Cindy – Curls
    7. Rogue Ball – Squat Toss
    8. 45# Plate – Mario Kart
    9. Cindy – Blockee Burpees
    10. 45# KB – Renegade Rows
    11. Cindy – American Hammers
    12. Cindy – Plank Jax (Feet off and on Cindy)
    • After a few rounds – Finish with BURNOUT ROUND!
      • 20s Reps, 10s rest/rotate – complete all 12 stations
      • One final partner “Catch me if you can” – 3xBurpee + Bernie up Satan’s Hill
    • MBTTF
      • Finish with some partner stretches
      • Called time 1min early for some 2nd F Coffee on the tailgate
    • Names, Numbers
    • Announcements: R&R Ruck, Sunday evening ruck w/ DTH, Sign-up for GTE47!
    • Prayers: Get Purple Rain and Hermie healed up. Thankful for those that could make it out

    Really enjoyed bringing some of the old crossfit tricks to F3. With the focus on rucking/running these last 2 months it’s nice to move a little bit of heavy shit around. So thankful to have a group of guys to start off the Friday/Weekend on the right foot. Nice to get to know Leche and NTB more during coffee time. Shout out to @mudslide for helping bring the sand bags to this beatdown – thanks brother. Great job men! SYITG!

    -State Farm

  • Special Guests

    5 SOJ ruckstallions converged for a 45min OTB ruck at The Forge, but quickly escaped the AO into the hills of Oxford. After a half-mile loop, the PAX found themselves at YHC’s house being introduced to our special guests, a collection of 8’ logs, procured specifically for such GTE#47 purposes. Two logs were selected and shouldered, and YHC was sure to include the big hill in our little log-training circuit. This was not easy, and yet the PAX made it look easy. YHC felt better once the logs were returned and the complaining commenced (phew! I’m not the only one who found that challenging!). These now extreeeeeemely experienced ruckers covered a little over 2.5 miles, and returned to find an HHS admin scoping our shovel flag and cars. Apparently Wednesday morning gets attention but being there at the same time every Thursday for the last FIVE years doesn’t get noticed? It was odd, “Mike” was invited to join F3, he backed away slowly. Purple Rain felt pretty sure (slathered with sarcasm) that he was a HC for coming out tomorrow… ha! Well, we’ll be there anyway. Thanks for letting me lead fellas! 🔥💪🙏

    ANNOUNCEMENTS: The Crossing (new AO) kicks off this evening at 6pm at WEAG. Also, DTH and others are tackling a PRE-FrozenTriangle ruck this Sat AM (leave from Dogpile at 0600). See Slack for all other ruck options.
    PRAYER REQUESTS: Pray for NTB as he and his M are grieving the loss of a loved one.

  • Elfs in training

    10 Elfs showed up to get in some last minute training before the big day. YHC had a plan to get them ready!

    Warmarama- Dead man hang, arm circles, imperial walkers, flutter kicks, LBCs , merkins

    Mosey up the hill and around the neighborhood- 10 merkins at every house along the way with Christmas lights – stopping in Nancy’s cul de sac. Surprisingly not that many houses were festive this year.

    Triple check at the cul de sac- Runner ran to nancy’s house 2 burpees before returning, exercises were freddie mercury & squats

    Mosey down heist street and back to the parking lot. Stopping at every house for 10 of called exercises. (werkins, monkey humpers, alabama prom dates, plank jacks, mountain climbers, heels to heaven)

    In the parking lot we did some coupon work 10 , 20, 30, 40 (curls, skull crushers, WWII, Squats) followed by 10, 20, 30 ,40 ( squats, WWII, skull crushers, Curls)

    With still time left we hit the hill for a suicide style run up the hill stopping along the way for some exercises. 1/4 way up 20 dry docks…back to the bottom, half way up 30 squats…back to the bottom, 3/4 way up 40 lunges…back to the bottom, all the way up 5 burpees (christmas present from swoop was not doing 50 burpees to finish)

    mosey back to the parking lot for a quick round of mary then time was called

    announcements- sign up for the ruck and great news from yeehaw about Liv

    Prayers- continued prayers for swoops friend that was in a paragliding accident in brazil and is in a medically induced coma and for patience and staying present and enjoying the holidays with family and friends.

    Merry Christmas!!

  • (singing) Happy Birthday to meeee, I brought 3 FNG’s!!

    10 Forge regulars + 3 DTH raw recruits gathered in the frigid pre-dawn gloom of DTH’s 41st Birthday to catch a ride on the pain train, and have a damn fun time doing it! Some anticipated a canoe hiding behind every light pole, but there was something better in store…

    WARMERAMA:

    • Mosey around to a lower lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom …8-count Opus reps did the trick toward the end

    The THANG: 

    Mosey on down to the end of South Coleman Lane to the culdesac, stopping twice to stretch then sprint a distance

    Pair up and select a CABER (heavy oak limb), all lined up ready and waiting, to the PAX’s great chagrin. Step onto the perfectly indestructible turf field and line up along the end zone. 

    #1 – Caber Squat Flips – P1 squats to lift and flip caber end over end down field while P2 runs to end and back to switch

    #2 – Caber Kicks (PLT’s) & Curls – x25 PLT’s each while stand partner curls caber

    #3 – Murder Cabers – P1 drag/hops the caber down the field while P2 runs to end and back to switch 

    #4 – Posthole Diggers – completed in place by P1 while P2 runs length of field and back to switch 

    INTERMISSION

    • Plank up in a tight circle
    • Down to 6”
    • FLORENCE recites to F3 Mission
    • back up, hold, back down
    • SNUFF recites the Core Principles 
    • YHC adds some You VS You wisdom
    • Recover

    #5 – P1 Caber Twists while P2 x25 WWII, switch

    #6 – Bernie Caber Drags – partners alternate length of field AND back

    #6 – Burpee Caber Jumpovers – completed in place by P1, while P2 runs length of field and back to switch

    #7 – Caber Crabs – caber balanced on hips while P1 crab walks down field, P2 runs to end and back to switch …this was hard …some lunged with cabers instead …crabbers got halfway down field and PAX ran out of time

    Toss cabers into woods edge

    Mosey BTTF

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Another year around the sun thanks be to Jesus, and as expressed in COT, YHC is extremely thankful to have the community of you guys adding such extraordinary flavor to my life! It is an incredible honor to run this race alongside you, and I so much appreciate ya’ll humoring my ridiculously challenging Q’s. There is NO way any of us would have done all that caber work on our own, let alone in the freezing cold dark. Special thanks to our FNG’s saying yes to the headlock – what a special Birthday gift! FIGO (AKA Artur Alvez) and BIODOME (AKA Stephen Dale) are brothers from YHC’s church small group, and BUGGY (AKA Grant Stewart) is another awesome Dad from my Peds practice who just welcomed his second daughter into the world. All of these guys absolutely CRUSHED this tough workout – look forward to seeing you all regularly in the gloom! You get out what you put into it! Yours, Dr Tryhard

    Announcements (SEE SLACK!)

    • Shoe Drive! Bring extra/old shoes to DTH
    • 12/9 Magnum PI at Dogpile
    • 12/19 Rosie’s 12DOC at NoToll
    • GrowRuck is coming to F3RVA on May 3-5 !!!

    Prayer Requests:

    • SNUFF – daughter Novie in serious car accident yesterday, but walked away fine – praise and prayer for recovery

  • SOJ knows it is always sunny in the gloom

    The rumors were swirling that the north of the river men were saying that SOJ wouldn’t hack the cold weather. This morning 12 angry SOJ beasts showed up to prove them wrong…wearing jorts of course!

    Here is how it went down

    Warmarama- quick mosey to the front of the entrance and back followed by SSH, Don Q, Imperial Walkers, Cherry pickers, Merkins, LBC’s

    11’s – Decline merkins & jump squats- runner to the opposite end of the parking lot

    triple check with coupons- curls, skull crushers, runner to the other side of parking lot

    BUILD THE HILL- 1/4 way up the hill 5 burpees…back to the bottom ….1/4 way 5 burpees continue to 1/2 way for 10 mountain climbers….back to the bottom…followed by burpees, mountain climbers and 3/4 way 15 lbc…lastly climb one more time 5burpees , 10mountain climbers, 15 LBC, 20 SSH

    Still time left for more coupon work…circled up for a you call it around the circle of alternating excercises rotating coupons for each exercise ( curls 2x, skull crushers, squats, chest press, shoulder press, WW2, leg raise, coupon hold above head, calf raise, merkins,rock copters)

    announcements- ruck for food, thanksgiving Q at Mary Mumford

    YHC took us out in prayer

    Great work this morning guys. Always an honor to lead this group.

  • A Cinderblock Cindy

    2 HIMs enjoyed a starry morning tossing the Cindy around. While I missed our normal entourage of Bermuda bros, it was a pleasure chattering with ma dude Florence . He remains a friend and mentor that helped welcome me into F3 a few months ago – not to mention working out with him “pushes my capacity” to say the least – iron sharpens iron. I pulled out the old Crossfit Exicon for this one…

    Warmarama, Intros, Mosy to Playground

    COP 1: Cinderblock “Cindy” (+ RUN)

    • 5 Cinderblock Pull-ups (Hold Cindys w/ feet)
    • 10 Inclined Merkins
    • 15 Cindy Weighted Squats
    • 200m Run
    • AMRAP in 15minutes

    Rifle Carry with various exercises when you drop over to the TACO TRUCK

    COP 2: Murder Bunny Hills

    *YHC was inspired by the Ironpax activities – gnarly

    • Murder Bunny Up Hill
    • 10 WW3 (BDE Situps)
    • Reverse Murder Bunny down hill
    • 10 Toe-Taps
    • (Rinse and Repeat) x 5

    MBTTF for a quick burnout/finisher

    Great morning push some weight around. Both PAX got better. Good luck to Posh, Florence, Mudslide, and the rest at Rugged this weekend! Continue to pray for healing and peace for Florence’s Aunt that passed. STYITG!

    -State Farm

  • Some Agile MFers

    With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:

    Mosey behind the school for Warm Up:
    SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies.

    Exercise One: Indigenous People Run: Wall Sit Edition.
    PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school.

    Exercise Two: Coupon Circuit
    Round 1: Runner goes around parking lot, American Hammers w/Kettle Bell, Upright Row (KB), WWII Sit-ups with Medicine Ball, Agility ladder – PAX choice
    *We rotated between all of the stations
    Round 2: Hill sprints x 5, Goblet Squats (KB), Halo’s w/Medicine Ball, Agility Ladder, LBC’s (KB)
    Round 3: Bear Crawl up sidewalk, run back; Agility Ladder, Lt. Dans with Medicine Ball, Bench Press (KB), Lawnmower Pulls (KB)

    Wrapped things up with 50 Pole Smokers, 50 Dips, 75 jump squats, and 1 minutes of Monkey Humpers

    Final Thoughts: Lots of soreness from other workouts this morning, but the PAX powered through! Great seeing Senor Frog creep across the river to hang out with us. Enjoyed being back at Twin Team after missing pretty much the entire summer.

    SYITG

  • Goyne Strong

    The Bermuda boys are doing focus group testing for interest in a Thursday/Friday AO on the SOUTHERN southside of the city. Beta test run today offered a little cindy beatdown for a trio of HIMs. Went something like this!

    • Warmarama with coupons, stretch, dead hang
    • 3 laps around the circle
      • Rifle Carry to burnout
      • Murder bunny to burnout
      • Farmer’s Carry to Burnout
      • Rinse and Repeat for 3 laps
    • Crab walk Cindy’s
    • Triple check
      • Cindy on back merkins
      • Ww2 w/ Cindy
      • Run
    • Bear Crawl Corners
      • Set Coupons on 4 corners of court
      • 10 reps of dealers choice  at your corner
      • Bear crawl to next Cindy/corner – 10 reps
      • 4th corner is run a lap
      • 3 rounds
    • MBTTF, Names, Numbers, COT

    I’ve loved to see growth in the Bermuda AO on Tuesday’s. We are hoping to expand membership in the Chester/Hopewell area via an additional AO later in the week. Ideally using Kettlebells or coupons (more appropriate for Southside Clydesdales). We’ll hold the informal Thursday Coupon gathering at Goyne while the PAX cook-up a permanent option. DM me if interested.

    State Farm

  • You Rock

    How does one ensure they will not fartsack on a Monday you ask? Sign up for the open Hoedown Q. 5 studs of Tuckahoe got their week started with an early morning sweatfest. This is how things went down according to the runner in Christmas lights shouting at the passing PAX.

    Mosey to church VIP lot for introductions, signing of waivers and brief description of what we are doing. Warmups included SSH, Helis, DQ’s, Copperhead Squats, HR Merkins and Freddie Mercuries. All seemed loose with the sweat flowing, so lets begin.

    COP 1: Mosey to the parking lot edge for 11’s. Jump Squats and Merkins were the exercise of choice.

    COP 2: Mosey to the commoners church parking lot to grab some prearranged coupons. Quintuple Check ensued. Timer runs the loop, everyone else in on the blocks with swings, squat thrusts, curls for the ladies and chest press. 3 rounds were a plenty. Return the coupons to the wilderness and lunge walk to the road.

    COP 3: Mosey to the grassy fields of TES for a triple check. Timer runs to the monkey bars and performs 10 knee raises. Partner does Balls to the Wall (modified to LBC’s after 1st round) and Hoedowns. 3 rounds completed. BTTVF.

    Numbers, Names, Announcements Prayers

    Announcements: Pickleball tourney in 2 weeks at Batteau, see Oysters post for promotional material. Bring your headlamp and your rascal scooter. Orthopedic pillows and prune juice will be provided. Roger Roger is looking for a partner.

    Senor Frog has scheduled his exam at the advise of Upchuck. If you are of age, get checked fellas.

    NMS: Great to be back at Hoedown. For 3 weeks YHC has planned to come out but the Monday morning fartsack is a tough cookie to break, so YHC took to open Q to ensure attendance. Great mumble chatter about weekend travels, day drinking, summer ending and real estate. Good luck to all those students and teachers heading back to school this week. Great work today fellas.