Thursday, December 8
Always 70 and Sunny
Always 70 and Sunny

I Feel Like a Dirty MacDeuce…


9 brave souls entered the cool gloom at River Run to work off the over consumption and tryptophan induced haziness from the long holiday weekend.

Here is what went down.

The Thang


  • 20 X SSH
  • 10 X Don Quixote
  • 15 X Arm Circles
  • 20 X LBCs

Mosey to field

Dirty MacDeuce

  • IC 12 x 2ct Merkins
  • IC 12 x  Copperhead Squats
  • IC 12 x 2ct LBCs
  • 1 lap around track

Repeat, Repeat and Repeat

Mosey to Playground

Six Pack
Using whatever pull up bar available each PAX member performs the following…

  • 1 Pull Up and 5 burpees
  • 2 Pull Ups and 4 burpees
  • 3 Pull Ups and 3 burpees
  • 4 Pull Ups and 2 burpees
  • 5 Pull Ups and 1 burpee

Plank when done

Mosey back to field

The Mini Cooper
Each PAX member performs the following…

  • 5 merkins & 5 squats then 1 lap
  • 4 merkins & 4 squats then 1 lap
  • Etc…down to 1/1/1

Plank when done

Triple Check on Hill

1 – Merkins; 2 – LBCs; 3 – Run up hill


  •  20 x American Hammers
  • 12 x Flutter Kicks

Numberama, Name-o-rama, COT (YHC took us out)

YHC was feeling the need to get moving this AM due to a fairly lazy Sunday after a long holiday weekend of eating way too much.  Thus, to start the morning with the Dirty MacDeuce seemed fitting as YHC was feeling sluggish.  YHC kicked off the exercise with a jab at my name McRib (see post title) and also how the Dirty MacDeuce could be applied as the name of the dual QB approach debacle by the UVA football team against Tech on Saturday in the Commonwealth Cup (Congrats to VT on the blowout win).  Needless to say this got the PAX moving better than the UVA offense and also got us warm on a cold Monday.

YHC also scouted out a way to pursue pull up exercises at River Run and was excited to find 2 pull up bars and a number of monkey bars that could be utilized for pull-ups.  The 2 pull up bars and accompanying jungle gym worked well to support the PAX in the 6 pack.  YHC feels the need to focus more on these as the merkin challenge has drawn my attention away from non-merkin exercises and has impacted my ability and strength for pull-ups.  YHC recommends these as a future monthly challenge before the group decides to entertain a month of burpees (please no!!!).

The Mini-Cooper is an abbreviated version of the Cooper, which utilizes merkins, squats and running around the track…all in all 5 laps were performed adding to the significant running for the morning.  This exercise spread the PAX out a bit as this was an OYO exercise, but there was an opportunity for some good mumble chatter as the PAX planked and waited for everyone to complete.

The last exercise routine done was a triple check on the side hill at the AO next to the school.  This gave the PAX an opportunity to get in more running and merkins.  The total official merkin count for the day was 111 + AMRAP on the Triple Check.  The mileage on my Iwatch (done through steps not GPS) was approximately 3 miles.  All in all a very active session.

After COT there was some chatter about the HDHH for December, and Flatline may be willing to take a lead role in planning for this.  We also got some insight on the Lexington, SC F3 presence and accountability system from Pew.  There seems to be a strong group down there that we can learn from here in RVA.

As always, it was an honor to lead the PAX this AM after a nice long weekend with friends and family.  Thanks for allowing YHC the opportunity to lead and be a part of this group.  It was good to have a strong and full group this morning, and have Pew come out while he is visiting family in RVA.

See you next time!





About Author


  1. Great job today gents.

    Welcome Pew to F3 RVA and welcome back to Salad Cream after being on the DL for a while.


  2. Great Q Dirty McRib. Lots of motion and activity. Great also to have a larger PAX out at River Run. It is a great AO, so let’s keep posting.

    Welcome Pew and welcome back Salad Cream (top 5 name, easy)

  3. Way to break out the Dirty, I like seeing what this AO has to offer with different Qs.
    Glad to see Salad Cream back out after the DL stint. Always nice to have a visitor doing some F3 Tourism, happy to meet Pew. Hope to see you back again soon.

  4. Sweet (Brutal) use of the Lexicon McRib. Sorry (Glad) I wasn’t there to experience it.

    Nice work gentlemen.