Wednesday, September 28
Always 70 and Sunny
Always 70 and Sunny

They are just Sit-Ups, right?


Eight of the faithful posted to #CircusMaximus on a damp, cool autumn morning. Rosie planted DonerKebab’s shovel flag, and YHC (Johnsonville) took Q just minutes after arriving, Weinke in hand (but only faint light to read by). This is how the thang when down, more or less:

COP warmups including SSH, DonQuiote, Plank Series, and ScapMerkins ….

Mosey behind school under the single orange flood light for COP:
6 Merkin Row Body Builders OYO
Forties (Sit up KB presses / Flutter Kicks)

Mosey south behind school to the wet field hockey field for COP:
6 Merkin Row Body Builders OYO
Forties (Goblet Squats / Freddie Mercs)

Mosey around north side of school to staff parking lot at front entrance:
3 Merkin Row Body Builders OYO
Forties (Russian KB Twists / Pole Smokers)

Mosey back to SF.

COT (Atilla taking us out with heartfelt prayers)


There was not a lot mumble chatter this morning, but we worked through some deep gloom. Doing 10 sit-ups with KB presses at the top is not that bad. Doing 30, followed by multiple sets of more, is just plain hard. But, F3 is about sharpening steel, not about comfort.

After last week’s soaking at the convergence, some of the PAX seemed a bit reluctant to get down in the wet grass. We pushed through that.

The remainder of the workout was not easy either. During the COT, YHC found himself in a “flat-line” state of consciousness. Thank you, Atilla, for taking us out with spiritual leadership (and saving me from having to struggle to form words)!

“Dear friends, let us love one another, for love comes from God. Everyone who loves has been born of God and knows God.” 1 John 4:7

Have a great day! Johnsonville

Announcements —
—> 2.0 friendly workout at #GridIron this week
—> 6 part (weekly) 3rd F bible devotional series starts at 0645 at #GridIron. Earthworm leading this week. Need other leaders. Topic/materials have been prepared.
—> Tidewater Expansion starts 11/5 and continues into Dec. Toga is the team leader on 11/5. I am part of his crew and plan to drive a 2nd car, if needed. If you want to road trip that day, talk to Toga or me. This is a worthy project. It is a great way to give something back to the F3 community and should, if successful, contribute to F3Richmond’s continued growth.
—> Please remember that the #SundayTrail run remains open to F3 Friends, whether male or female. I will continue to offer a short option for those who are not ready to take on the full 7ish miles. That short option can be as short as needed to accommodate anyone.


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  1. Yes, the KB press definitely kicks up the WWII situps a bit, and 30, 25, 20, 15, 10 starts to burn fast. Way to push through the Thursday gloom and a little lack of sleep/energy. Well done this morning gents.