Tag: Coupons

  • Busy Morning at the Park

    It was one fine morning in the gloom at Rockwood Park, and YHC wasn’t the only one out enjoying it. Just as I was getting back, from some pull ups, Chaplain and Touchdown were pulling in. Touchdown headed for the basketball court, and Chaplain and I hit the trails. Conversation was plentiful. It’s always good to catch up with Chaplain. Mudslide was getting some laps in as well. Morning Wood once again is full of options.

  • That’s Happened before, that’s why we have a name for it

    4 beasts from the east in SOJ made for the latest Bermuda Triangle Beatdown.  It was seasonably warm (finally) a perfect 70 and sunny in the gloom at Goyne Park. Here’s what went down.

    Mosey lap to the lower parking lot and back to the flag to get the cindies ready at the pavilion. But first to the yoga mat for the standard warmarama, mission,  credo, and core principles.

    Back to the pavilion for a Dora

    100 merkins
    100 Goblet Squats
    100 chair dips
    Timer runs to the gate at the parking lot and Bernies back

    Farmer’s Arm Day

    Cindy curls to failure then Skull Crushers
    Partner Farmer’s carries one Cindy to the tree and back, switching hands on the way back. Switch then repeato.

    Return cindies, then Broadway took us for a mosey to the lower lot.

    5 merkins and 5 SSH at alternating parking lot lines, descending to 1.

    Bernie mosey back to the flag.

    Names, numbers, prayer requests, and announcements.

    Welcome back Eastbound who went into hibernation for the winter, and Welcome to Dr Doolittle!  He has 4 dogs, and works with YHC, Eastbound,  and Pool Boy. There may have been some merlot spilled, but all parties pushed through! Hopefully we’ll be seeing more of them both in the gloom!!

  • I thought winter was over…

    6 brave HIMs rolled out of their fart sacks to face the frost and flex some grit at this mornings chilly Green Mile beat down. Some say it’s a dying AO, but the dedication and consistency of these guys say otherwise!

    A special shoutout to the RT/ NM guys who made it out; I laud your Herculean endeavor of traversing an interminable expanse of asphalt to grace us with your presence this morning.

    Warmup:

    Mosey to bus parking lot and back

    • side straddle hops
    • arm circles- forward and backward
    • trunk twist
    • deadman hangs
    • cobra
    • merkins

    Thang 1:
    Ascending Reps (5-10-15-20): 2 rounds, (round 2 turned into 5-10-5-10)

    • overhead press
    • curls
    • squats
    • merkins
    • thrusters

    Suicide after each segment: cone 1 after 5 reps, cone 2 after 10 reps, cone 3 after 15 reps, cone 4 after 20 reps.

    Turned out to be 80 reps total of each exercise. YHC intended to do 4 rounds of this, but quickly realized that was out of reach.

    Thang 2:

    Quick mosey to bus lot for a Triple Check/ Bermuda Triangle (except it was straight)

    Run to cone 1

    Cone 1: one burpee, bear crawl to cone 2

    Cone 2: two burpees, lunge to cone 3

    Cone 3: three burpees, broad jump to cone 4

    Run back to partners. Partners did flutter kicks and WW2s

    Quick mosey to pick up cones and back to parking lot and that was time.

    COT:

    • Numbers/ Names (got it right this time, Crabgrass you would have been proud)
    • Annoucements: CSAUP May 2nd- sign up!/ Hardywood and Hermeys Bridge coming up/ Fishing Trip to Jackson River- shooting for last weekend in May. More details to come. Reach out to TSG- will get more details on slack soon.
    • Wins/ Prayer Request: Pray for Hardywoods buddy who’s going through a rough patch in life, reassure him of the presence and love of those around him./ All PAX, friends and family. Give everyone direction during times of challenge and help them understand it’s a apart of Gods bigger plan.

    To my F3 brothers, I want to pour out my heartfelt gratitude and unwavering support you’ve shown me these past few months. At my first Q I opened up a little about about my journey- I laid bare the chapters of my life I wasn’t proud of. For years before 2020 I wandered down a dark path tangled in an unhealthy lifestyle and surrounded by a rough crowd. This was my world until marriage and fatherhood began to rewrite my story. Even for three years, I drifted lost searching for an anchor- until July 2024 when F3 found me. A special nod to Heist whose relentless encouragement became the nudge I needed to step into this brotherhood. Since that day, every corner of my life, mind, body, and spirit had blossomed in ways I couldn’t imagine 8 months ago. F3 has been a lifeline and a gift I’ll carry with gratitude forever. I pray that God guides me to find others like me that may be lost and want to be found. Thank you all for lifting me up and showing me what it means to belong. see you guys in the gloom!

  • SMACK TALK – State Farm Returns

    7 bad boys brought down the house at Bermuda this morning. YHC had some business in Richmond today and had to come in a night early to see THE BOYS again. I brought the worst beatdown I’ve experienced while up in PA so far. Everyone loved it… ha. This WOD is supposed to be an “equalizer” as there is no running, so it’s good for all PAX. It’s a good “PFT” Type WOD to do each quarter to test your fitness. For your viewing pleasure… SMACK TALK.

    • Warmarama: 1 Mile Mosy
    • Welcome, Disclaimer

    THE THANG – SMACK TALK

    • For time – complete all XO’s in sequence, 10 reps each, followed by 9 reps each,… down to 1 rep
    • EMOM – Break for 3 burpees
    • S – Coupon Squats
    • M – Merkins
    • A – Arlos (Coupon High pulls)
    • C – Curls
    • K – Coupon Swing
    • T – Thrusters
    • A – Alternating Rows (Law mower pulls, reps/side)
    • L – Coupon Lunges (reps per side)
    • K – Knees to Elbow (From plank position)

    The first few rounds are AWFUL -once you get down below 5 it becomes manageable. The burpees are always a good “F YOU” during your progress. Challenge yourself to get below 35 minutes.

    -State Farm – 29Minute (New PR)

    -Heist/Swoop – 31 Minutes

    -Bo, Big Rig, Pool Boy, Broadway – got down to about 4 reps round remaining due to time. Were on track for about 35-36 minutes to completion

    CLOSEOUT

    • Names, Numbers, Announcements, Prayers

    NMS

    I freaking love these guys! I shared how important and impactful it’s been for me starting a new region in Central PA. it’s really accelerated the love and passion i have for this thing called F3. Reminder to all if you are getting “comfortable” with the success of F3 Richmond – pick something to get out of your shell (EH Someone who needs it, print business cards and hand those out, Volunteer for 3rd F, do a CSAUP). We are changing hearts, minds, bodies, and lives with every headlock.

    Always a pleasure to get back in these parts and try to challenge some of the hardest MOFOS out there. SYITG again soon!!

    -State Farm

  • The Ghost At Grandma’s House

    3 strong for the latest edition of the Crossing. No Wed night activities at the church – so we had the place to ourselves. The following is a brief summary for your viewing pleasure:

    Mosey to the center parking lot for Warm-ups: Don Quixote’s, Jazzercise, Copperhead Squats, Shoulder Taps, Australian Snow Angels, Hand Release Merkins, Freddy Mercuries, Flutter Kicks, High Knees, Butt Kicks, Karaoke, Lunge Walk.

    Mosey to the Monkey Dome for Exercise One:
    Grab a block and complete Chest Press, Curls, Tricep Extensions, One arm Shoulder Press, Block Swings

    Exercise Two: Triple Check
    Runner carries a log to the end of the field and back. Others do WWII’s and Bobby Hurleys

    Mosey to the parking lot for Exercise Three: Man Harmers
    10 Side Straddle Hops, Forward Straddle Hops across the parking lot, 20 SSH’s………repeat pattern up to 80.

    Exercise 4: Wall Work
    Balls to the Wall, Chicken Peckers, Wall Climbers, Donkey Kicks, People’s Chair.

    BTTF for 1 plus minutes of Monkey Humpers.

    YHC took us out

    Final Thoughts: Strong work by the PAX this evening. Great to see Ghostbuster out for a second straight week. Birdman shook off an early foot cramp and was leading the way as usual. Highlight was seeing a random car in the back parking lot leave as soon as we started doing Monkey Humpers. Works every time.

  • Leg Day, turned into Ab Day

    3 Bermuda Blockheads met at Goyne Park for the latest edition of The Bermuda Triangle. Pool Boy and YHC were able EH another one of our coworkers to our friendly beatdown.

    We started with a mosey lap around the parking lot, then over to the yoga mat for the warmarama, disclaimer, Core Principles, Credo, and Mission.

    Then back to the flag where a collection of Cindies were waiting for us.

    Triple check

    Farmer’s carry to the picnic pavilion, then run back while other PAX perform

    Double Clutch Goblet Squats
    Cindy Curls

    Mosey to pole alley for a 100 rep Ab Circuit
    20 reps each
    Butt Surfers double count
    Polesmokers
    Oblique LBCs each side
    LBCs

    Leg circuit

    Bulgarian Split Squats x10 each leg
    Pole dancers x20
    Jump Squats x25

    Then as if we haven’t done enough abs, back over to the yoga mat

    Ab Ring of Fire
    Penguins, Mountain Climbers, Flutter kicks, Alabama Prom Dates, and a few others

    Time, names numbers.
    Welcome to Rip Torn!  He aggravated a back injury somewhere along the way, but pushed through and is talking about coming back next week.
    Prayers for healing 🙏

  • Soiled our britches

    5 savages showed up for the first Lumberyard beat down of spring. This is how it went down….

    Warmarama

    • Flutters in every direction OYO
    • Arm Circles
    • Hot dog down the hallway
    • A bunch of wife stuff

    The Thang

    COP 1

    • 5 Merkins and 5 Squats at every light post in the parking lot going one direction

    COP 2 Gorilla Complex

    • Grab a Cindy from the sheds and carry back to that Bermuda grass about 300 yards.
    • 8 thrusters
    • 8 ww3 with a press
    • 8 Rows
    • 8 incline or decline merkin
    • 50 yard run
    • 8 rounds of this!
    • Finish up with carrying Cindy’s back to the shed!

    Numbers, Names, Prayer Request and see slack for announcements

    Good to see Thin Crust coming out to get ready for basketball season. Not much chatter during this beatdown, it usually isn’t with the gorilla complex. We all got a little wet and beat down on this one.

    Beaver took us out!
    Don’t waste the day!

  • Pie Day!

    11 grown-boys ran around the parking lot at Satan’s Hill today. With songs from American PIE playing in the background, here’s what went down…

    COP #1 – EMOM with coupons. QTY (3) exercises with a run length of (14) parking spaces.

    • Round #1
      • QTY (1) OH Press, QTY (1) Lateral Raise and QTY (1) Merkin – run to the marker and back
      • QTY (2) OH Press, QTY (2) Lateral Raise and QTY (2) Merkins – run to the marker and back
      • Repeat to failure. The PAX completed QTY (16) rounds
    • Round #2
      • QTY (1) Squat, QTY (1) Swing and QTY (1) DC Lunge – run to the marker and back
      • QTY (2) Squat, QTY (2) Swing and QTY (2) DC Lunge – run to the marker and back
      • Repeat to failure. The PAX completed QTY (8) rounds

    COP #2 – Ring of Fire

    • Each PAX member chose an exercise/run for everyone to complete. QTY (10)
    • Some were more generous than others.

    ANNOUNCEMENTS

    • Monday, 3/17 – Fandango’s 1-year at The Alamo
    • Saturday, 3/22 – Hangout at L Woods. Hit him up for deets
    • Monday, 3/24 – Happy 2nd Birthday, Alamo!

    PRAYERS/WINS

    • WIN – Futon’s family weekend to celebrate his mom’s 70th birthday!
    • WIN – Boberry will be a father to a teenager tomorrow!
    • WIN/PRAYER – Ponch going to see LA v Chicago in Japan!
    • WIN/PRAYER – Ponch participating in his first half-marathon next weekend!
    • WIN – YHC is officially putting in a 2-week notice today and is PUMPED for the next chapter!

    YHC had a lot on the mind this morning so things may have been a bit scattered. Still managed to get the juices flowing and enjoyed being able to lead y’all!

  • A Monday Block Party

    10 Davillians including 2 youthful FNG’s arrived ready to go this morning

    This how it went down

    Warmup – Parking Lot Tracers

    COP (ALL IC) – SSH, DQ, Hillbillies, Cooperhead Squats, LBC’s, Flutter Kicks (arm’s above head), Heels to Heaven, ALT’s, Merkins, Arm Circles

    THANG

    Coupon Dora – Using the cinder blocks, 50 Swings, 100 Incline Merkins, 150 curls. Partner runs down the field to the first tree then runs backwards back

    Catch Me If You Can – One partner does Murder Bunnies down to the tree while other partner does 5 Burpees then runs to catch up. Switch, Rinse and Repeat up and back from the tree

    Love Hill Medley (without the hill) – Cinder Block bear crawl and Lunges. Partner runs to the flag pole then back to switch. Rinse and Repeat

    Catch Me if You Can (Part 2) – Overhead Lunges while partner completes 10 Merkins. Switch, Rinse, and Repeat back to the starting area

    Curb Medley – Time sets of toe tappers, calf raises into Monkey Humpers, and dip. 2 sets up of each

    1 MOM – Grown Ass Men Stretches

    Numberrama, Namerama, Announcements, Opus took us out

    MOLESKIN

    What a great showing at DaVille this morning. It had been a while since YHC had both posted on a Monday but also Qed but after Mailsack texted 8 pm the night before he was coming and bring his sons, HC with Qing was a must!

    Welcome to Drift and Kickstand! Both men are preparing to join the Marines this summer

    SPIT ON THAT!

  • Metamorphosis

    17 HIMs came out to workout and help YHC celebrate his one year F3 anniversary! Shortly after joining F3, I read The Comfort Crisis and became inspired to ruck, do GORuck events and take on challenges I had not previously in life. I listen to the authors Two Percent podcast and have incorporated some of his workouts into F3 Qs

    I’ve been thinking about what workout I wanted to do for my one year, and I hadn’t landed on anything, but then this week the head of F3 joined Michael Easter on his podcast to talk about what F3 is. Afterwards, he sent Easter an F3 workout, Kool Aid, and he posted it on Friday. To have the two things I have leaned on heavily in my fitness journey to intersect ironically at my one year was incredible! Funny how life has a way of doing that from time to time. So today, we did Kool Aid (Extra Sugar)

    • Quick warmup and then grab a coupon and circle up.
    • 800 meter run
    • 20 bench press with flutters
    • 20 WWIII
    • 20 Squat Thrusters
    • 400 meter run
    • 20 curls
    • 20 manmakers
    • 20 bent rows
    • 400 meter run
    • 20 squats
    • 20 calf raises
    • 20 kettlebell swings

    Complete that circuit, take a quick breather, then do it again in reverse. Finished up with a few seconds to spare!

    Whew, gonna feel that one tomorrow.

    announcements and prayers and YHC took us out.

    I want to thank everyone who has been a part of this journey since I started a year ago. The truth is, every time I chose comfort over effort, I was making a choice to settle. I chose to ignore things in my life, but eventually came to the realization that I had every opportunity to change, but yet I chose to stay the same. That’s a burden that no amount of time will change.

    The best time to plant a tree was 25 years ago, but the second best time to plant a tree is today. It doesn’t matter what you did or did not do yesterday, you can make the choice to change things at any time. The hardest part about F3 is showing up. If you can commit to getting out of bed, the rest is easy. I made the commitment to myself that I wanted to be better and I haven’t looked back since. Thank you for all the support, it’s meant the world to me!

    Enough sappy talk for one day, let’s get back to complaining about how much YHC made us run today…