Always 70 and Sunny
Always 70 and Sunny

2.5K the Hard Way


20 F3 RVA men entered the gloom on the first day of November to begin the Merkin Challenge and this is what we accomplished:

Mosey to front corner of parking lot for plank, Merkins x15 IC.

Mosey to parking lot entrance for 2.5K the Hard Way.  Run circuit around all three schools stopping at four designated points for Merkins x25 and Squats x25.  Complete loop as fast as you can, collect the six for plank at bus loop.  Merkins x20.  Ascending curb crawls at bus loop.  Bear crawl across, Merkins x1, bear crawl back, Merkin x2.  Repeat x8.

Mosey to behind AHS for Pole Smoker Indian run.  PAX grabs a pole and holds feet six inches off ground.  First PAX performs pole smokers x5 and runs to end of line.  Repeat until all PAX have completed pole smokers x5.

Mosey to BBALL courts for interval work.  Sprint 1 side of court. mosey three.  Sprint 2 sides of court, mosey 2.  Repeat until sprint all sides.

Line up for suicides.  Regular suicide, Reverse suicide.

Mosey back to Shovel Flag for Mary.  Exercises performed included, Alabama x25 IC, American Hammer x35 IC, Freddie Mercury x20 IC.

COT, Numerbarma, Namearama, YHC took us out with prayer.

NMM : As Mr. LabRat was tying his shoes this morning, he mentioned that he was glad he did not have to do any running, as the October Monthly Challenge was complete.  Little did he know that YHC was starting off this morning with a 1.5 mile interrupted by 100 merkins and 100 squats.  The PAX got spread out along the route making the first part of the workout truly you against you.  As always the PAX pushed through as we got straight to business this morning.  Lots of mumble chatter was heard during the ascending bear crawl as we finished our merkins for the first day of the November Monthly Challenge.  186 total for the day. Your welcome.

Welcome to FNG, Neckbrace.  Hope to see you at many more future workouts.

Great work by the entire PAX this morning.

Circle K


F3 Tidewater expansion begins this weekend.  EH all contacts in Hampton Roads area for first workout this weekend at Mt. Trashmore.  Contact Toga if you want to make the trip.

November Merkin Challenge.  5000/month or set your own goal.  If you need the spreadsheet shared with you to document your progress, let YHC know and I will get it to you.


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  1. My count was off by 10, I had 176. Great Q, Lab Rat was feeling especially frisky this morning (must be the candy). Note to pax, all songs this morning were free, no additional fees need to be posted.

    Also, thinking on the way home, I thought a great name for FNG would be “Objection!” Tried to text the Q before it made print.

  2. What Rosie meant to say is “SOUTHSIDE RULES!”…cue guitar riff from Bill and Ted’s excellent adventure

  3. A great jump start for the Merkin challenge. Of note, I understand Hat Trick has extended the challenge to several of his youth hockey teammates. Nice to see F3 energy spread.