Wednesday, February 28
Always 70 and Sunny
Always 70 and Sunny

Tire Sponsorships Available


11 men rolled out of the fartsack this morning into the gloom and this is what they accomplished:

Mosey to far side of the Carilion field to find the tire that had been dropped of prior to this mornings beatdown.  Circle up for merkins x12, LBCs x20 and Don Quotie x 15.

Line up along edge of the field for the Tire Beast.  Two Pax carry tire stopping at 25, 50, 75 yd lines to switch arms.  The rest of the PAX runs across field stopping at 25, 50, 75 yd line to perform exercise called by Q.  Repeato until all members of the PAX have carried tire.  Exercises performed included LBCs, Merkins, Squats, some other.

Mosey to 50 yd line of field.  Entire PAX runs towards tire where 2 PAX flip tire a total of ten times.  Rest of PAX perform exercise called by Q.  Repeato until all PAX member have flipped tire.  Exercises performed included merkins, WWII situps, LBCs, Burpees, Jump Squats, something else.

Mosey to walkway in front of Carilon for 11s.  PAX performs 10 burpees in fornt of Carilon and run upstairs to back to perform 1 LBC.  Repeato until PAX performs 1 burpee and 10 LBCs.

Mosey back to VSF.  Numberama, Namearama, YHC took us out with a quick prayer.

First and foremost, after not being able to post in the gloom for a week and a half due to being shut down with the flu/cold, YHC was glad to be back in the company of my F3 brethren.  YHC and Swirly had a New Years present planned for the PAX this past Saturday, but YHC was unable to attend.  Therefore, YHC decided to bring the tire for the PAX to enjoy at the first WDOG of 2017.  Not much mumblechatter this morning as the PAX was breathing heavy from the beginning or everybody was concentrating on not dropping the tire on their foot.  Whatever the reason, the PAX crushed it this morning.  Upon finishing up the COT this morning, Flipper exclaimed the tire was great for his line of business and decided a Corporate sponsorship would be appropriate.  YHC likes the idea and thinks the tire might not appear as heavy if it were painted like a NASCAR.  The cost of the Corporate Sponsorship is the exact same as the cost of an F3 workout.

Great work by all this morning.  Thanks for allowing me the opportunity to lead.

Circle K


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  1. Strong work men. Stepping out in front of the group to lead is always a pleasure when the group is made up of the men of RVA F3.

  2. Sounds like some good fun with the tire. Way to go guys. Also, seems like CK was on the same wavelength as DK (who had the Q at SOT) this morning with going heavy on the Burpees. Another lovely start to the day!

  3. Swirly (F3 Corporate) on

    OH yeah – tire workout sponsored by Dr. Flipper – I love it.. Those Burpee 11’s were no joke – feeling that too..
    Solid Q Circle K – great work this morning guys.
    See y’all in the gloom…

  4. Oh baby! Way to work it CK!! I knew we were in for a treat when I heard the trailer. Great work today and outstanding job on the 11s. That is a flipping ton of burpees.

  5. Awesome beat-down CK! Loved/hated the Burpee 11’s. Having been my first exposure to the infamous tire, damn thing was heavier than I ever anticipated. Happy to loan you the spare tire from my “Honda Fit” for next time.

  6. My office hours tomorrow are 8-1 and 3-6 in Ashland and Friday 9-12 and 3-6:30 in the west end. Circle K is now the marketing director at Holland Family Chiropractic in charge of new patient recruitment. Run with a gigantic tire between 2 people for 100 yards. Best idea of 2017. Actually the 11’s were the killer really smoked me. Great Q CK welcome back to the gloom