Thursday, February 9
Always 70 and Sunny
Always 70 and Sunny

Tribute to the GOAT: TB12


Seven, no eight, neigh nine RVA faithful posted to a Tom Brady tribute workout at Mary Mumford.

The thang:

Warmup – 12 SSH, 12 Imperial walkers, 12 Don Q, 12 Slow Bending Squat, 12 Mountain GOATs

Curb Crawl – Bear crawl, 1 Irkin, Crawl Bear, 2 Derkins, repeat up to 12

Mosey to tennis courts.

Brady’s Bolts – 1 Burpee, bolt across all 4 tennis courts, 2 Burpees, bolt, repeat up to 12 burpees

Ring of Fire – 12 two-count flutterkicks, legs 30/60/90, 12 merkins, plank

Triple Belichick – partner up, partner one carry across, partner carry back, 20 leg throws, repeat 3 times through

One Circuit run entire PAX – 12 dips, 12 4-count mountain climbers, 12 pull-ups, 12 sumo squats

Backwards run to flag.

2MOM – 12 Rosalitas, 12 Dollys, 12 LBCs



Great work guys! Thanks for not departing when YHC donned the #12 jersey at kickoff. It won’t make an appearance until the next SB win. No TYA it’s not Brady’s missing game jersey. Wanted to do a little tribute to the GOAT, love him or hate him, the facts are disputable. OK you’re probably going to dispute me now. Arg.

Spirits were high even through a very windy and slightly rainy morning. Sports, much like the workouts we all take part in, are essential to improving ourselves (humble opinion, some may think otherwise, but they’ve never been to an F3 workout). The camaraderie, the will to better, the dedication, it’s all integral.  Having someone there to push you, like when Swirly says ‘come on man, one more’, you make the effort. Or Hardywood gives his token’ that’s a success habit’, most of the time it’s on point.

HDHH next Wednesday.


B.E.S.T. Comeback Ever



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  1. Wedding Singer on

    Typed this up this morning but pressed preview instead of publish. Was sittig in my drafts section.

  2. THE Yankee Aggressor on

    Brady bolts completely suck. I knew we were going to twelve, but kept hoping against all hope. Really hated when PAX counted down in hyper speed. I needed the break.

    I picked strategically for the belichick triple. Taxi cab is awesome for partner carries.

    Singer: two things, agree with your sentiments above and your cot prayer was classic…surely in the top 2!

  3. Swirly (F3 Corporate) on

    Great BB and Q Singer !
    Way to push it today fella’s !
    See y’all in the gloom..

  4. Was that in honor of Brady slacking off during the first 3 quarters to give the Falcons a fighting chance?

    Sounds like a brutal Q – nice work.

  5. Baller themed workout, complete with Brady jokes and all. Hated to miss it, stayed up too late sweating the Rams last night.

  6. I appreciate the pass on showing up late since according to TYA, I drive from Charlottesville or according to Hardywood I came in from West Virginia somewhere. The Brady Bolts were no joke afterwords I saw a 6’2″ Brazilian supermodel calling my name to run to her. She wanted me to carry her across the Black top to the fence. She hopped on my back and she seemed a little heavier than I expected. And when I finished I realized I had been carrying Singer….great Q Singer…. I felt like the entire Patriots team when I jumped on your back wearing that Tom Brady jersey.