Always 70 and Sunny
Always 70 and Sunny

What happened today in history and what’s in your name?


21 strong men showed up for what YHC hoped to be a creative beat down.

Quick lap around the VITA track to warm up the legs.

COP: 18 SSH, 18 Don Quixote, 18 LBC’s, Merkins

W: 20 Burpees(OYO)

A: 50 SSH

L: 2 min wall sit

T: 15 Squats

D: 15 Merkins

I: 30 SSH

S: 30 Burpees (OYO)

N: 40 SSH

E: 1 min wall sit

Y: 30 LBC’s

T: 15 Squats

A: 50 SSH

R: 15 Merkins

Z: 15 Arm circles (both directions)

A: 50 SSH

N: 20 Cross leg lifts (each leg)

Line up for box cutter run – do box cutters until the 1st man runs to end of line. Repeat the other way but with elbow planks (last time I listen to SAAB)

Short Mosey to Tower stairs. Partner up. One runs up and around tower and other does SSH. (2x)

Mosey to shovel flag.


So, in full disclosure YHC has been just plain lazy and has been enjoying the comfort of the fart sack the last week or so. I figured the best way to jump start my attendance was to Q! WOW how F3 RVA has grown. It was great to meet all the PAX I have not yet met. GREAT additions! As I was preparing my weinke (some behaviors are hard to break), I wanted to combine a workout I saw online (each letter of the alphabet is assigned an exercise) and what happened today in history. So I searched the great big World Wide Web! Today in history was absolutely BORING! I forged on and found that in 1999 Walt Disney released Tarzan today! Genius move of them to open the new Tarzan movie this weekend! Anyway, as I began to write the back blast I saw on Twitter (@WFRIV) that TODAY Van Halen released the album For Unlawful Carnal Knowledge (watch Sammy talk about it!). Where was that on the web? One of the best! So as we speak I’m jamming to VH!

It was an honor leading the PAX today. Welcome Singlet & Blue Balls! Great job and I WILL see you all more in the gloom. Like it or not! 🙂


Tuesday – SHOW UP! We are going for record numbers!


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  1. Omg who came up with blue balls? That’s awesome I can’t wait to call a f3 brother blue ball, nice solid beat down Wilson. I will see you in the gloom of Hardywood ‘s AO on Monday!!

  2. Solid work this morning, Wilson. Although I didn’t get the whole Disney Tarzan thing until you showed me, it was a beast of a workout!

  3. Honey Do RVA on

    Just realized if Aisle 5 grew his hair out he could pass for Sammy Hagar! Great to see 21 post even with Rosie and I in Roanoke. Nice work RVA Pax!

  4. Enjoyed my first Wilson Q – by “enjoy” I mean that was one nasty beatdown. (Thank you for not adding any more burpees to the mix.)

    Sorry to the miss the sights and SMELLS of ET (you know what I am referring to).

    See you manana

    Saab out

  5. Great Q Wilson. I thoroughly enjoyed and hated it at the same time.

    Welcome B.B. and Singlet and thanks to Obama and Slaughter for joining us while in town. Obama- great to see you. It’s been a while.

    It was also great to meet so many of the DaVille PAX. You guys rolled in hot in the clown car with The Carpenter behind the wheel, then continued to push strong through the beatdown.

    Happy Father’s Day to all the fathers in the PAX. See you in the gloom at Batteau on Monday.

  6. That was a smoker, Wilson.

    Nice to meet some of the DaVillers and some new folks as well as some visitors from out of town.

    See you at the Hardywood Batteau Beatdown!!

  7. Swirly (F3 Corporate) on

    Good job Wilson – great to have you back in the Q rotation @ Dogpile!

  8. Honey Do that is one of the coolest things anyone has ever said about me…Thanks!!!