Always 70 and Sunny
Always 70 and Sunny

What kind of bucket? Be sure to annunciate the “H”…


15 Faithful RVA PAX & 1 FNG gathered in the high rent district between Cary & Grove to better themselves on a glorious summer morning.  Sunny & 70…low humidity. Here’s how it went down.

The Thang:

Mosey around track to Soccer field for COP: 25 SSH, 25 LBC, 15 Merkins, 20 Crab Cakes, 25 Slow Bending Squats

Mosey to Bus Loop for Ascending/Descending Curb Crawls: up to 6, repeat 6 and back down…always facing Grove Ave…Bear Crawls and Crawl Bears

Mosey back to Soccer field for Ring of Fire: Clerkins as a group to 150, then 10 Burpees OYO

Mosey to baseline for Deconstructive Burpees 11’s-style (squat + thrust + squat jump = burpee):

11’s: Squat + Russian Twists (run between trees)

11’s: Thrusts + Freddy Mercuries (alternate forward lunge and bear crawl between trees)

11’s: Squat Jumps + LBCs (run between trees)

Mosey to Flag for 75 seconds of LBCs



Cheers to YHC’s 13-year-old nephew for being dragged out of bed on his summer vacation to experience F3 as an FNG.  Rohawk (Red Mohawk) is always welcome back any time.  You did your uncle proud!

YHC would explain the title of this post in greater detail, but Rohawk and/or Rohawk’s parents might be reading it. Questions?…ask Pommel Horse.

Regular workouts this week + Sunday run on Buttermilk and North Bank trails: meet at Byrd Park pump house at 7am…bring water.


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  1. THE Yankee Aggressor on

    Great Q DK. I enjoyed the triple 11’s/deconstructed burpees. Welcome Rohawk! Still pondering how a philly born boy is a Cardinals fan?

  2. Döner Kebab on

    Rohawk was raised in St. Louis until his family moved to Philly. Go Red Birds!

  3. Döner Kebab on

    UPDATE: I have sustained my first F3 injury. While showering off all of the grass and dirt from the fields, something got in my eye…and I couldn’t get it out. I went to work and the irritation got worse, so I booked an emergency eye doctor’s visit. After putting yellow drops in my eyes that make cornea scratches stand out better, the Doc turned my top eyelid inside out and found a small piece of grass that’s made my eye look like Fudd the morning after a serious bender.

    I was starting to think I’d need a pirate’s eye patch.

    (I did mention to Bleeder that I was surprised how much grass and dirt we picked up from that field…)

  4. Bummer about the eye. Scratched cornea is no fun. But “Argh!” is a little more fun to say than “Aye!,” especially with an eye patch.