Always 70 and Sunny
Always 70 and Sunny

The road to pull-up improvement


22 faithful piled out of their cars in the gloom. All were certainly hopeful for the opportunity to run the Horseshoe, but were instead treated to a different type of beatdown. Here’s YHC’s best recollection of how it went down:

Mosey to far corner of school grounds along Grove.

Warmup COP
SSH x25
8-count Merkins (4 down, count, 4 back up) x20
IW x25
LBCs x25

Mosey to the track. Circuit at 4 stations. Break into 4 groups & do the following. Rotate counter clockwise once your group is done with the station. Do each station 2x
NW corner: 20 dips on parallel bars
SW corner: 10 burpees
SE corner: 10 pull-ups (with help as needed)
NE corner: 10 chin-ups (with help as needed)

Meet at NW corner. 6 Minutes of Mary
Hello Dolly x??
Superman x2
Alabama Prom date x20

Mosey to Soccer fields. Line up on north baseline for Ark Loader:
– Bear Crawls: min halfway, and run the rest. Plank up at other side.
– Lunges: ”
– Crab Walks: ”
– Partner Leap Frog: ”

Mosey back to starting stations of Circuit. Repeat circuit, but upon completion of each station run 3/4 of the way around track to your next station.


YHC kept forgetting to post the BB, but it’s here now. Bring on the #mumblechatter.

This workout was born out of need for improvement on pull-ups. Time to get the pull-up bar out of the attic for 2016 improvement. Are any of you setting a fitness goal for this year? YHC has decided to target ability to do 20 consecutive pull-ups by year end, and strive to do 200 workouts — F3 and otherwise — in 2016. Feel free to post yours below and/or share them with the PAX so we can push each other.

(Complete by now) @Offshore’s Lego Land & Marathon in FL

Bring any proposals for new workouts (existing or new AO). New year, growing RVA PAX, time to continue our expansion!


About Author


  1. Way to push through the pain, men. I came close to splashing merlot as Q and my arms were sore thru Saturday!

  2. I was trying to remember I was sore all weekend, but didn’t think I worked out. Glad to hear I did, makes sense now!

    Great job, Goose. That was a tough one.