Always 70 and Sunny
Always 70 and Sunny

Week Two and the Kak-a-Laky choo-choo


Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did:

Cicle of Pain (COP)
Side Straddle Hop (SSH) x 20
Imperial Walker (IW) x 10
Squat x 10
Merkin x 10

Mosey to Soccer Field for….
The Beast — Run to 1/3 line, exercise of choice x 6, run to 2/3 line, exercise of choice x 6, run to end line, exercise of choice x 6, repeat exercises on each 1/3 line on way back (6 reps X 6)
Exercises of Choice — Merkins, Sumo Squats, Freddie Mercury, Jumping Lunges, Diamonds and Plank Jacks
Plank until all PAX complete

Kak-a-laky choo choo — all PAX line Up along the end line, with everyone side-by-side in the plank position. Last man in line gets up and hops over the legs of each PAX in the line and then planks at the end. Continue with each man until the plank line reaches the end of the field.

Disney Q

Tabata Time
20 seconds exercise / 10 seconds rest x 8 reps (4 minutes for each exercise)
Exercises of Choice — Merkins, Jump Squats, Russian Twists

Mosey to Middle School Bus Lane for some Partner Exercises
Patner Up: Partner #1 run the bus loop, Partner #2 20 Maktar Jai, 10 LBC and 10 Dips, flapjack and repeato X2
Plank until all PAX complete

Mosey to soccer field for final COP
Mary with low flutter x 10, dolly x 10 and rosalita x 10



Despite only being the second week for the RVA launch, this group came out of the gates like a veteran crowd. Some good #mumblechatter prior to and during the workout, and no one held anything back. All 19 pushed it hard, with #Larrybirds going to Toga and Conspiracy, who kept the Q’s honest. A special shoot out to the 4 PAX from Raleigh, who awoke at zero dark thirty and carpooled 2-3 hours up I-95 to show support. T-claps, brothers!

At some point during one of the loops on bus lane, YHC found himself next to FNG Window, who admitted that this was his first true workout in almost a decade. Like many PAX within the nation, Window played sports when he was a #hatehate but had fallen into that well-known rut. Brother, stick with this, and YHC promises you will see amazing results in no time.

The COT produced one of the best name-o-rama’s YHC has seen across the nation. One lucky FNG tried to discreetly take a dive into a port-o-jon during the workout and surprisingly found himself saddled with YHC’s new favorite name in F3 — Welcome Stifler’s Mom! #classic. Honorable mention goes to FNG Chum Bucket, whose rich fishing tradition almost landed him glorifed names such as Big Tuna, Marlin or Wahoo. But alas, good friends like Johnsonville were there to save the day.

It was a distinct privilege to lead these men as they begin a new chapter within F3. YHC expects big things from this group, and the LEAP team fully expects to see the F3 Richmond flag planted at many events in the years to come.

Thanks to Earthworm for the great take out and to all the PAX who joined us for some great 2F at the Daily Grind.

See you in the Gloom!


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  1. I am sore on this Monday — thanks for putting us through the paces here! I have to agree with Disney when he said his new favorite nickname is “Stifler’s Mom”

  2. Did anyone notice that the guy named after a kids’ train show busted out the “Kak-a-Laky choo-choo?” That can’t be a coincidence. Thanks for the leadership and new workout ideas.