Wednesday, September 28
Always 70 and Sunny
Always 70 and Sunny



19 F3 RVA men fought off the fartsack, into a 70 and sunny version of The Creek.  Here is what went down:

Mosey around church for COP.

Exercises included: Invisible jump rope x 46 IC, Arm circles 4 big and 6 small IC, LBCs x 46 IC, 46 burpees OYO.

Descending curb crawl:  Bear crawl between curbs across church parking lot and perform 10 merkins, bear crawl back 9 merkins.  Repeato until perform 1 merkin.  (Q audibled at 5 merkins to move on to next exercise)

Partner up for DORA 146, 246, 346.  One partner runs around church building while other partner performs exercise.  As a team, complete 146, 246, 346 of exercise.  Exercises included: 146 merkins, 246 WWII situps, 346 Squats.

Mosey to grassy area in front of church for Tunnel of Love.  All PAX plank and each member crawls through human tunnel until each PAX member has crawled through.

Mosey around church back to VSF.

Numerama, Namearama, COT.  THE Carpenter took us out with a prayer.

Announcements :

BRR-see TYA, Smokey Mountain Relay-see Swirly, Ragnar-see Toga, Ashcreek 5K-see Spit

Restoration Church Couples Night-2.4.17-see THE Carpenter

YHC wanted to start his 46th birthday the best way he could and that is with the men of F3 RVA.  We got straight to work this morning and there was not mumble chatter except when LabRat figured out why we were counting to 46 with every exercise.  Then it was discovered that it was YHC’s birthday and the PAX’s present to YHC was 46 burpees.  After that, the entire group was pretty much moving the whole and too spread out for talk.  With that being said, everyone crushed this mornings workout.

Birthdays are always fun because you get to do what you want most of the time, except for the work thing, running kids around thing, accomplishing an item from the honey-do list thing, etc.  Anyway, YHC got the start his BDAY exactly the way he wanted-Joining 18 other F3 RVA men for a beatdown.  Thanks for indulging YHC.

Now go out there and EH someone new to F3 today.

Circle K


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  1. You’re only 46!? I might have guessed higher… In all seriousness, it sounds like a solid Q, and way to bring it on your birthday. 46 burpees in the warmup is legit!

  2. Circle K, thank you for inviting us to your birthday party and dishing out some serious PAIN in a party bag of suffering. It was awesome! The 46 burpees were outstanding and the bear crawl games lit up the PAX as well. Great Q! Happy Birthday!!

  3. Here is a follow-up to the announcement:
    There is a couples night out at The Glen Restaurant at The Crossings (Virginia Center) tomorrow night starting at 6:30 pm. $15 per person will get you a throw-down buffet.

    There should be 15-20 F3 guys there with their wives along with a big crowd for potential EH’ing to our workouts. Let’s reach out to these SAD CLOWNS as part of this gathering! RSVP to Belinda Hensley (Spauling’s wife) if you can come –

  4. Happy birthday, buddy. Solid work on the Q. Always love me some tunnel of love.

    Also, just a correction: There was plenty of mumblechatter during Dora, you just happened to be running during the majority of it. Lab Rat doesnt want anybody to think he’s slipping.

  5. Great workout Circle K and Happy Birthday! The bear crawls were tough as always. Happy Birthday!!

    Thanks Carpenter and Wheelie for joining me for our mile run before the workout!

  6. Happy Birthday Circle K. 46 burpees is a monster slaughter starter. I’ll throw out some respect for that no matter your age.

  7. Great workout Circle K! Happy Birthday! You don’t look a day over 36! That would have made the Burpies easier too.