Always 70 and Sunny
Always 70 and Sunny

RVA takes on the North OBX


2 PAX arranged to meet at the Currituck Lighthouse in Corolla for a 7am beatdown on a beautiful July morning.  Here’s how it went down:

The Thang:

Mosey to the point on the Currituck Sound beyond the Walehead Club.

COP: 25 SSH, 15 Merkins, 20 Box Cutters, 20 Slow Bending squats, 25 Russian Soldiers

Mosey loop around Walehead Club back to the point.

10 minutes of Burpees: 10 burpees per minute

Mosey loop around Walehead Club back to the point.

6 Minutes of Mary: 20 Flutter Kicks, 20 LBCs, 5 Dr. W’s, 20 Plank-Ups (10 on each side)

Mosey to bridge in front of Walehead Club, avoiding the early morning crabbers.

Ascending Merkin Backward Bride Run: Run backwards up the bridge (about 30 yards), Run back down to starting position, drop and do a merkin…repeat while ascending merkins to 10

Mosey across bridge to taller portion of wooden walk for dips: 40, 30, 25, 20

Mosey to field across from Walehead Club for Bolts: 2 x 75%, 2 x 93%, 2 x 100%



Lovely morning.  Lovely AO.  78 degrees but breezy on the Sound.

During the 3rd or 4th round of 10 Minutes of Burpees, YHC remembered that we normally ‘only’ do 8 burpees per minute (not 10)…but Sippy wasn’t having 8…he wanted 10…and spurred YHC along to completion.

The COT was more of a Carpool of Trust, reflecting on how F3 has influenced our lives in the past year…and how we both value the camaraderie and friendships we’re fusing as much as the fitness we exert.

The 7am start was welcomed while on vacation.

We were hoping Wedding Singer could join us, as well, but he arrives Saturday…and Sippy Cup leaves the day before.  YHC will still be here, and is happy to travel to you if you’re up for more OBX F3 love.


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  1. Well done! I love that you guys got together while on vacation and will be utilizing the 10 minutes of burpees in the near future.

  2. Fantastic! I was also on vacation (elsewhere) and got a solo run in but certainly wish I had an F3 comrade to join. well done gents!