Tag: Coupons

  • Low carb workout, high carb breakfast

    Iron PAX of 4 gloom warriors came to Swift Creek Middle for the latest edition of The Graveyard Shift. We only had 2 coupons, but luckily there are some sandbags holding down the soccer nets on the football field. I see some possibilities in the future.

    We were already into the meat of the sandwich when Boberry realized the bread is supposed to be 3 rounds not 1. We tried to make up for it in on the back end, but YHC fell short. My Brenton Sandwich was a little light on the bread, but I made up for it with 4 pieces of toast for breakfast.

    Brenton Sandwich

    Format

    • Complete the workout for time

    Equipment

    • Cones or markers set 30 yards apart from each other
    • Coupon is needed for this workout

    The Thang

    Bottom Slice of Bread

    Brenton WOD – (3 rounds)

    • 30-yard bear crawl to the cone
    • 30-yard standing broad jump back
    • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

    The Meat – 3 Rounds – Descending Rep Structure – 21/15/9

    Exercises

    • Burpee Block Jump Over. (lay block flat side down)
      • Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
      • Perform burpee on the other side, and jump over the block laterally.
      • Reminder – Each time you jump over the block = 1 rep
    • Thrusters
    • Bonnie Blairs
      • Right leg-left leg = 1 rep (the hard way)
    • Hand Release Merkins
    • Big Boi Sit-ups
    • 400m run

    Format

    • 21-15-9 Style
    • Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

    Top Slice of Bread

    Brenton WOD – 3 rounds

    • 30-yard bear crawl to the cone
    • 30-yard standing broad jump back
    • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

    Workout ends after you cross the line after completing the last portion of Brenton.

    Great to have Crabgrass for his first Graveyard Shift. He, Warby, and Boberry all said they were going for a double dip at Timberwolf for Boberry’s 5 year Q! Congrats Bo!

    If you missed this week’s IPC you can still get it in at Goyne Hard (6am @Goyne Park)

    DTH has his 6 year Q at RocknRoll on Saturday. Word has it he’s bringing out some big wood for Morning Wood!

    SYITG!

  • 36 Birthday Burpees!

    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

  • Human Centipedes and Peanut Butter

    11 centipedes crawled into the gloom for a State Farm beat down. YHC wanted to bring a tasting menu that included selections from each of the last few weeks of Iron Pax. The Timberwolf PAX, while apprehensive at first, were great sports about it and pushed hard through the pain train. “Karen’s” SUV almost road raged through the following production…

    • Warmarama
      • SSH, UK S, Stretch
    • Human centipede
      • Line up 6 cindies in long parking lot (15 Yards apart)
      • Bear Crawl to first Cindy –  Incline Merkin, Decline Merkin – crawl and repeato to next
      • Side Crawls to first Cindy – 1 armed merkin on each side – crawl and repeato to next
    • Partner Cindy Catch me
      • 1 PAX does MOT (Mode of transport) with Cindy across lot, 1PAX runs to end of lot and Bernie back. Swap. Repeato until end of lot.
      • ROUND 1
        • Pax 1 – Lt. Dan Magic Legs (Lunge, Lunge, Thruster)
        • Pax 2 – Run Down and bernie Back
      • ROUND 2
        • Pax 1 – Bricklayers
        • Pax 2 – Run down and Bernie back
      • ROUND 3
        • Pax 1 – Rifle Carry
        • Pax 2 – Runs around lot
    • DORA
      • Pax 1 – Cindy Work
      • Pax 2 – run to end of lot and back
      • 50 Blockees
      • 100 OH Press
      • 200 Curls
    • Finisher (2 rounds)
      • Pax 1 – Coupon plank Jax
      • Pax 2 – Toe touches

    Names, Numbers, Announcements (10 year convergence, 5am, 6am, and 7am options. Coffee to follow. 3pm cookout).

    Prayers for Tank and the guys at the bridge as well as Dumars dad going through cancer surgery.

    I always love making the trek up to Twolf to mess around with with a solid group of PAX. Motivated by Peanut Butter, everyone pushed hard while having some fun. Props to crabgrass for throwing down hard during the Cindy workout. Thanks to Heist for bringing the additional Cindy. Good luck to Rudy and team getting their first taste of iron pax with @boberry at Satan’s Hill tomorrow! Pleasure to lead. SYITG!

    -State Farm

  • Who wants some candy

    6 Iron Bridge Farmers carried themselves to Goyne Park for the latest edition of The Iron Bridge. It was a little warmer this morning, felt more like a summer morning. But still 70 and sunny.

    Start out at the cushy playground surface, which for some reason was littered with tootsie rolls, for the standard warmarama. then over to the coupon cow pasture.

    PAX take turns Farmer’s carry 2 cindies to the tree then run back while the rest of the PAX complete this circuit on repeato until all PAX do the Farmer’s carry.

    16 Curls
    16 Overhead Presses
    16 Oblique Lifts Left
    16 Oblique Lifts Right
    Beaver decided to leave the cindies a bit further which made me decide to try something new for the next COP.

    Get Lost

    3 PAX take 2 cindies each and Farmer’s carry to burnout, then run back, while the other 3 complete a triple check

    Curls
    Double clutch jump squats
    Merkins to failure (timer)
    Each PAX of would do 2 rounds of Get Lost.

    Elevens
    10 Bear crawl pull throughs- 1 merkin
    Down to 1 and up to 10

    Rifle Carry cindies back to the shed.

    Mosey across the cowpasture to the the fence for some Indigenous People’s exercises

    PAX line up at each pole on the fence
    Leg raises around the posts while the PAX in the rear Crab walks or bear crawls to the front.
    About halfway change the exercise to Turkish get ups

    Move on down to Pole Alley for more Elevens
    10 down to 1 Pole Dancers and 1 up to 10 Incline Diamond Merkins

    Mosey back over to the cushy playground surface for some Broga led by Mudslide.

    Solid PAX this morning. Beaver drove his work van (aka the candy van) all the way from Alabama to make it in time for his second attempt (who does that?) at Week 1 of Iron PAX even before the bootcamp! 

    I was blessed to lead.

    Announcements

    F3RVA 10 year is now only 1 week away!
    It also happens to fall on State Farm’s birthday. If you see him out there, be sure to wish him happy birthday.

  • Iron Dog Gauntlet

    Great week of Q’s in SOJ, YHC felt he had to deliver a good one to close the week out strong. Caravans of clown cars rolled in and 19 HIMs emerged to take on a balmy Friday gloom. It went down something like this.

    Quick mosey to the first mailbox on the hill and back to the lot. SSH, Ukrainian Soldiers, Imperial Walkers, Arm Circles, Merkins, Alabama Prom Dates and light stretching honoring members of the PAX.

    Time to work!

    We began with the Iron Dog Gauntlet. Break out into 4 groups – 1 person begins the gauntlet, everyone else runs to end of parking lot and back. When they advance to the second exercise, a second member joins the gauntlet behind them, etc. Once done with all 5 exercises, you run until the group has finished.

    1. 50 LBCs
    2. 40 Squats with bands
    3. 30 coupon bicep curls
    4. 20 Merkins with bands
    5. 10 40# sandbag thrusters
    6. A lot of mosey’in

    Had some newer HIMs we wanted to intro to Satan’s Hill, so we did BLIMPS

    1. 10 burpees at the top
    2. 20 lunges at bottom
    3. 20 imperial walkers at top
    4. 20 merkins at bottom
    5. 20 plank jacks at top
    6. 20 squats at bottom

    Back to the parking lot for 2nd round of the Iron Dog Gauntlet.

    Closed out with 500 merkins as a group to honor Heist’s 500th post. Great job man!!

    Announcements – LURCH VQ Saturday at Rock N Roll. Bridge Saturday. VQ week 11/4-11/8. 3 Doors Down is doing Daddy/Daughter and Daddy/son events, check Slack for details. F3RVA 10 year next weekend, check Slack for details on events.

    Prayer Requests – Dumar’s dad his having surgery next week. Fandango’s son Dax will be meeting with an Endocrinologist. Schwab’s family had a recent and unexpected loss.

    Glad to see some of the news guys who have joined our Green Mile AO show up today! We had an FNG Justin, a.k.a. Schwab join us today, neighbors with Chipper who brought him out. Schwab grew up in Roanoke, went to high school with JJ Reddick and he eventually moved to Richmond. In the banking industry but that doesn’t come highly recommended. A very proud Highlander who graduated from Radford. A few names were offered up, but some just have a way of standing out above the others. Welcome, Schwab! Good to have you out there, look forward to seeing you at some more workouts!

    Finish strong tomorrow, great week of work. Until next time.

  • SpaceX and Iron Pax

    3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight.

    We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly minted F3 nation spotify Iron pax playlist! It was excellent, best check it out. The astronauts caught a glimpse of the following

    Times Below

    • State Farm – 21:30
    • Broadway – 22:00 (Modified)
    • Pool boy – 23:45

    Finished up with some Mary and Broga – what a beautiful morning. I will say this week’s rendition was TOUGH, the burpee broad jumps are never easy. This is one of those where you can make it as hard/intense as you can break off. Word to the wise, use good form and be cognizant of your back! Can be a few movements (Murder bunnies) that can be tough on the back.

    Great to keep the momentum going with the Iron Pax! Feeling strong already. Happy to see Big Rig and Bo hosting it at Goyne this weekend as well.

    Names/Number/Prayers

    -Healing for broadway

    -prayers for Pool boy’s cousins going through cancer screening

    -YHC needing some relief from recently aggravated tinnitus

    SYITG Boys!

    -State farm

  • F___ Thrusters

    6 Warriors came to The Iron Bridge, for an almost Decathlon. Some were already smoked from the Iron PAX Challenge full of Burpees and Thrusters, all will be cringing just from trying to grip the steering wheel for the next couple of days.


    Warmarama
    SSH, Don Quyotes, Helicopters, Plank and stretching with review of F3 Mission,  Credo, and Core Principles


    The Thang
    Another version of State Farm’s Olympic Decathlon. The CindyCathlon. 10 exercise stations over a 1 mile circuit around the AO. But what might have been the worst part was the carry exercise between the stations. Either Farmer’s Left hand,  Right hand,  rifle carry, or waiter’s carry


    Station 1
    Curls x20
    LH Farmer’s to the next station


    2
    Cindy Swings x20
    RH Farmer’s


    3
    Uneven Merkins x20
    Alternate hands on the block
    Rifle Carry


    4
    Bernie up the hill with the Cindy!x20
    PAX tried to do these without Cindy
    Down regular x20
    Farmer’s choose your hand


    5
    WW3s x20
    Rifle Carry


    6
    Blockees x20
    Farmer’s LH

    7
    Lawnmower pulls
    X10 each side (Unless your Beaver who did 20 per side) Farmer’s RH

    8
    American Hammers
    X20 single count. Rifle Carry

    9
    Thrusters (This got scratched due to time and because f@#% Thrusters after the IPC right before) Waiter’s Carry

    10
    Chest press and leg raise x20


    State Farm led us in some much needed Broga to finish.
    While not a high intensity workout like we are used to for a bootcamp, this was a steady burn that didn’t let up. The grip workout was killer. So much so, that it hurts just to pick up the remote control.


    Names, and Numbers


    Thank you F3


    The past two years have been amazing for me. The friends I have made in this brotherhood have been a Godsend.  There are so many guys that have inspired me, and pushed me to be better than yesterday’s version of myself.  I didn’t know it, but before I found F3, there was something that was missing. It wasn’t Burpees or Thrusters, or Farmer’s carries, or Bernies up a steep hill. It was Fellowship. Thank you all for your Fellowship. And if you are reading this, I’m sure that you have been Highly Impactful on me in some way.

    I was truly blessed to lead today

  • 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.

  • Me versus Me

    2 mile warmup

    Quarter mile farmer’s carry with 2 cindies
    1st carry was 1/8th mile
    10 depth charge merkins every time I stopped. Did 4 sets
    Quarter mile Rifle Carry with exercises every time I stop.
    10 Uneven Depth charge merkins 1 hand on Cindy One on the ground
    20 Cindy Swings
    4 sets each
    Wall work
    Hoe downs x20
    Heel grabbers x30
    Cindy Hoe downs!!! x10
    3 sets
    Rifle Carry BTTF
    Oblique Cindy Lifts x12 both sides each time I stop
    3 sets
    Finishing move
    Triple clutch goblet squats while Cindy x10
    3 sets


    Rodeo Clown, Melville, and Chaplain showed up for Morning Wood as I was finishing up.
    Been awhile since I did a solo workout. While nothing’s better than working shoulder to shoulder with fellow PAX, it’s good to try some new things without messing with someone else’s workout.
    The uneven Depth charge merkins were awful, but not as bad as the Cindy Hoe Downs!

  • 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