Always 70 and Sunny
Always 70 and Sunny

Happy New Year!


22 brave pax made it out this morning in the cold gloom to celebrate the final day of 2016 – and celebrate we did!!!

Warm Ups: LBC’s, APD’s, Flutter Kicks, Windmills, Helicopters, Imperial Walkers, SSH.

Steps : Partner up – wheelbarrow up the steps – lunge across the top – jog down. Bear crawl up steps – polar bear across top – jog down. Merkin each step – Russian Solder across the top – jog down.

Rusty Cage : Sandbag 5 curls, 5 overhead presses – 5 merkins – 5 overhand pull ups – 5 underhand pull ups. Repeat 3 times! Shoulder to shoulder assembly line – stack the sand bags.

Triple Check : Teams of 3 – partner 1 runs the field and back – partner 2 – Captain Thor ( WW11 situp with an american hammer)- partner 3 – squats. Repeat 3 times.

Amp Theatre : Dips ladder down steps = 18-1 – Incline Merkin back up 3 incline merkins each step.

Circle : Burpee Shuffle and Ring of Fire

First let me say Happy New Year to each of you and thanks for coming out this morning it was a pleasure to lead this fine group. Great job ! Curve ball at the start with the LBC’s instead of SSH – also thanks to Honeydo for reminding me that this was not WDOG but Dogpile this morning 🙂 We jumped right into it attacking the steps – well done.. YHC enjoyed the sandbags from WDOG so much that they made a brief but powerful appearance at the rusty cage this morning. (Great call on these Honeydo – love it brother).. The mumble chatter began during the triple check. Fudd told Dory just run as far as you can and come back and Saab and Toga jumped allover that saying that’s what your dad does….. Toga was wondering if we should call 911 because when Wilson ran down the field he seemed to never come back – it was dark out there we didn’t know if Wilson just decided to lay down and take a nap?? Toga also asked where the mouth of the south was this morning ?? We missed you LabRat.  We seemed to have lost Winston’s during the mossy from the field to the theatre – he twisted his anckle and tapped out. Hope it’s better real soon Winston’s sorry about that bro – not sure why Lockjaw pushed you and Gumbo didn’t yell Goldberg?? Flipdog ripped through the dips ladder with lightning speed short burst dips – atta baby Flipper.. Dory (FNG) crushed the merkins during the ring of fire – well done Dory glad you joined us today! Anybody else see that dad running with his kid this morning – that was awesome we gotta EH those two… Unfortunately Circle K was not feeling well today – YHC had a little surprise for the pax in the form of Cirlce K’s tire – oh well I’m sure that will make it to an AO soon….. Feel better Circle K we missed you out there brother.

2016 comes to a close in the next few hours. Let’s remember to be thankful for the many blessings we have received. Let’s go into this new year striving to be a better man, better husband, better father, better friend, better boss, better employee. Let’s remember those less fortunate and do what we can as individuals and as a group to make this world a better place. Let’s have a positive YES attitude, let’s choose Love over Hate, and let’s pray that God will help us be the men that he has called us to be! I know one thing I’m gonna give every second of every day every freaken thing I got – cause the way I see it – that’s what living is! There is no way I could do this on my own and so I say thank you to each of you for what you mean to me and the blessings that you are in y life – I am truly grateful and inspired by y’all each and everyday. I look forward to F3RVA 2017!

Announcements : LBC challenge starts tomorrow – spreadsheet is up! CSAUP – Jan 21 – see  Sippy’s pre blast for details. Circle K is looking for volunteers to man the cookout station/prep the food/drinks/fire if you don’t want to participate in the full workout.

Thanks to Saab for taking us out this morning. ET’s was a blast – we are taking over that place – love it!

Happy New Year.


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  1. OMW — My arms are going to be useless for the next few days!!!! Thanks for the beatdown, Swirly!
    Hope you all have a safe and prosperous New Year!!!

  2. Thanks. Finally on the mend. Don’t worry I am confident the tractor tire will make an appearance very soon. Probably the first week of 2017

  3. Stellar beat down as always Swirly. Thanks to all for the encouragement for Dory out there. She had a blast and made her Dad proud by running ALL THE WAY TO THE END OF THE FIELD JUST LIKE HER DAD DOES EVERY TIME!!!!!!!!

    Happy New Year to you all. You don’t know what you’ve got until you don’t have it anymore (there’s some wisdom for you Saab), and I’m definitely missing F3 now that I’m in Baltimore during the week. God has a plan for each of us, even if we don’t know what that is and where we are right now doesn’t make any sense. All we can do is attack every day with everything we have and let the chips fall where they may. Keep the faith brothers and let’s go crush 2017, Aye!!!

  4. Great Q Swirly! Appreciate the nap part of the triple check. Feeling rested! See y’all next year!

  5. Great way to finish out the year Swirly! Nice to see McFalcon Crest, aka MFC/MCF/McFC out again today, way to work brother!

  6. Nothing like a Swirly Q to close out the year. My shoulders are done for day. Great to see a big crowd at ET, looking forward to hearing about Fudd’s Charm City workouts.
    Happy New Year!

  7. Sorry I missed this morning! Looking forward to 2017 and being back in action!

    Happy New Year everyone!

  8. Well said. Everyday, all day baby. Way to lead a great last beatdown for 2016 Swirly. And great 2nd F at ET’s. It was a blst.

    Can’t wait for 2017 and the continued growth of F3 RVA.

    Welcome Dory. Way to make Dad proud.

  9. Glad to make the bb,even if it was noting my absence. Out of town for the new year, but will be loud and proud monday morning!

    Worked out solo this morning, and I promise you that I missed yall more than you missed me!

  10. Holy crap am I sorry I missed this one. Well done on the Rusty Cage action!! This is outstanding that 22 of Richmond’s best men and leaders dominated a NYE workout. Big cheers to you all brothas! Happy New Years gents!!

  11. I take no greater pride than an atta baby from Swirly. You my friend are an inspiring leader and an awesome Q this morning. So proud to call all of you my brothers…As I set my mind to the New Year, I look back to the blessings of the past…and this F3Rva group of maniacs is one of my greatest blessings of 2016. Can’t say I was a sad clown rather just a clown performing the same tired act day in day out. Hell Im still a clown but my F3 brothers have given me a bigger audience and dared me to change the act. I love you for it… and may God abundantly bless all of you …the finest men I know. On a side note we are expecting exponential growth at Man-O-Rama Home of the Hands Free Car Wash™ Comeback soon Hardywood you are missed

  12. Can’t think of a more fitting way to exit the year and begin a new one than posting a workout led by a true pillar of F3. You really exemplify what we all strive for Swirly. I’m sure I’m not alone in expressing my thanks for inspiring us every day.