Always 70 and Sunny
Always 70 and Sunny

Swirly’s Birthday Beatdown


13 strong came to YHC’s birthday party beat down and here is how it went down.

Warm ups: 20 SSH, 10 windmills, 10 IW, 30  Arm Circles, 10 APD’s 20 LBC’s

Rusty Cage :  3 sets of 10 over hand – 3 sets of 10 underhand. Partner holding feet pull ups (Honeydo special) each partner does 3 sets of each.

Steps : Stay with same partner – Wheel barrow up the steps – with a twist (Merkin) at each step up to the top then lunge across – run back down switch partners – 2 times each..

Pole Smokers : Indian run style – 5 pole smokers while pax holds feet @ 6 inches to the end of the poles..

Dips ladder – top of steps down to the bottom – 18-1

Ring of Fire : 10 merkins each while holding plank

YHC arrived to a great surprise this morning – as I pulled up to the AO – TYA was waiting on YHC with birthday wishes… Atta baby TYA – thanks for securing the AO this morning. Bleeder arrived shortly after and as the 3 of us began our morning mumble chatter and as soon as EF Hutton arrived – the bottom dropped out of the sky…. The good news is it stopped shortly after and it cooled things down a bit for sure..

The rusty cage got our blood pumping and forearms burning …. Moving on to the steps the wheel barrow merkin up each step was brutal on the shoulders especially on that second round – wow – YHC decided to modify that exercise down from 3 to 2 cause we needed to be able to work in a few more party favors before the bell rang… Indian pole smokers as always was a crowd pleaser and it’s extremely hard not to hit the amp theatre when @ WDOG/DOGPILE – therefore a dips ladder was in order..

Thanks to the pax for all of the birthday well wishes – YHC appreciates it and can’t think of a better way to spend a birthday….

Announcements : Evidently there is a race at the end of the week 🙂 Seriously we are ready boys – way to put in the work over the last year – the time is now – game day approaches ! Thanks to those in the pax not doing the BRR for holding the fort while we are gone and for your well wishes as we run and represent F3RVA! Sign up for Reese strong race if you have not already – we want a good turn out at this..  As always it was a pleasure to lead this morning fella’s – great work !

Swirly –


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  1. Happy Birthday Swirly!

    Great Q!

    Saab and I were thankful for the audible on the wheelbarrows.

  2. Way to blast the arms Swirly. You know it is tough when the Dips ladder is the easy part of the beatdown. Happy Birthday!

  3. Happy Birthday Swirly. Way to start it off with a smoke fest. Sounds brutal. I should have been there.

  4. Had every intention of making this outing but ongoing back issues kept me away. Happy Birthday Swirly, way to bring it buddy! If I don’t see you guys before the BRR, best of luck!

  5. A Swirly workout never disappoints. Wheelbarrows on the steps was a beast…a definite a keeper.

    Happy birthday dude…we’ll be celebrating throughout the weekend!

  6. Swirly (F3 Corporate) on

    My bad Splinter – forgot to put in the announcements- great cause and fun time – sign up if you can !

  7. Happy birthday bud, we are ready for the BRR. I had to renew my costco membership to get all that chow and enlisted Hasslehoff but we gotter done!!!