Always 70 and Sunny
Always 70 and Sunny

Next Exercise….The Merkin!


17 gloom regulars posted on this beautiful Thursday morning where the weather was almost 70 and Sunny and the chorus of the day was:  Next Exercise….The Merkin – much to Swirly’s delight!  The PAX caught on quickly.

Mosey to the fields for COP:

  1. SSH x20 IC
  2. Merkins x10 IC
  3. Don Quioxtes x10 IC — super slow-mo
  4. Merkins x10 IC
  5. Copperhead Squats x10 IC
  6. Merkins x10 IC
  7. LBCs x20 IC
  8. Merkins x10 IC
  9. Box Cutters x10 IC
  10. Merkins x10 IC

A cool 100 Merkins for COP.

Mosey to the far end-line of fields and count off into 3 groups for The Suck Relay

1 Runner and 5 exercise stations:

  • Merkins or Mountain Climbers — PAX choice after round 1
  • Flutter Kicks
  • Jump Squats
  • Freddy Mercuries
  • Burpees

Runner sprints to far end-line and back.  PAX perform AMRAP of designated exercise at your station until the runner gets back, then bear-crawl forward to the next station.  Burpee man becomes the runner.

Repeat for 3 total rounds, with an F3-style intermission after Round 2 that included plank-o-rama and SSH x20 IC.

Jacob’s Ladder:

PAX lined up along the cones facing the North soccer goal.  Perform 1 merkin; run to mid-point and perform 1 Burpee; continue to goal-line and perform 2 Merkins, then back to mid-point for 2 Burpees.  Continue up to 7 Burpees.

Al Gore for the six and then Mosey (briskly) back to the flag for some Ring of Fire, Dolly, Rosalita and Superman.

Number-rama, Name-a-rama and COT with a wonderful, stank ball of man as YHC took us out.


  • Clown car heading down to Hampton Roads this weekend – Swirly, TYA, Bleeder and others; Hardywood has 11/26; Rosie has 12/10 — Continue to Headlock and jump in a clown car if you can one Saturday.
  • 2.0 Friendly workout this Saturday at Gridiron – Honeydo has the Q.
  • Order your RVA shirts on MudGear now.
  • Special 1-hour Thanksgiving workout at Mary Munford – 0530 – 0630


The gloom has really set in for November with darkness and cold in abundance.  Sometimes it feels like the gloom outside takes over and stress becomes overwhelming in these dark days (the Dark Ages as we called them at VMI).

But, the men of F3 RVA break free from that dark hold every morning with an intense desire to be better, do better and get better each and every day.  Keep bringing it 100% gentlemen and let’s keep pushing each other and picking each other up.  It is inspiring to be a part of this group.  I am immensely thankful for you all!

A pleasure to lead as always, thank you.

No more Gumbo for you…


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  1. Swirly (F3 Corporate) on

    Solid Q Gumbo – way to push it in the moonlight fella’s!
    Thanks to TYA for his hospitality last night – that was awesome !
    Props to the guys who made it to F3 Thursday lunch today at Wong Gonzalez – I certainly recommend that place – food is very good – atmosphere is cool – but the best thing is that Farrah Fawcet is in the dang restroom – wow – yep it’s a tad bit distracting but leaves a helluva impression- I’m going back:)
    See y’all in the gloom..

  2. Great Q Gumbo! The suck held true to form and well pretty much ‘sucked’, but not nearly as much as the Jacobs Ladder….burpees and merkins post suck are very challenging.

    That said sucking in the gloom of F3 is a pretty damn good place to be.

    Thanks for leading today.


  3. My first Q with Gumbo certainly did Suck. Well done my man.

    Never thought I would utter this phrase, but if there’s a next time I look forward to visiting Wong Gonzalez and seeing Farah Fawcett in the restroom.

  4. Saab, I am only a phone call away.

    To be clear, to eat with you at Wong Gonzalez….not to watch you pee. But if it means that much to you………..

  5. Great merkin Q merkin Gumbo merkin I merkin was merkin glad merkin to merkin see merkin a merkin variety merkin of merkin exercises. Merkin, Thanks, merkin, merkin, merkin..

  6. Gumbo has got his swagger… He even has his own trademark sign off ” No more Gumbo for you” You brought your A game today brother.. Great Q.. Proud to be A Merkin

  7. Awesome Q today! Its always a feeling of accomplishment to knock out so many merkins whether for a challenge or otherwise. The suck plus Jacob’s ladder was a nice combo.