Always 70 and Sunny
Always 70 and Sunny

Mountain Climber Extravaganza


15 men denied themselves, kicked off the fart sack and punched the Sad Clown Syndrome in the face with a workout that went something like this…

Mosey to the middle school parking lot.

COP (all IC) – 20 mountain climbers, 10 don quixotes, 20 lbcs, 20 merkins, arm circles, 20 imperial walkers, 10 helicopters, 20 mountain climbers

Mosey to the bus loop in between the middle school and high school.

11s – 10 mountain climbers, run the outer loop of the bus loop to the other side, 1 merkin. Decrease/increase until complete. Add one additional loop with 6 mountain climbers / 5 merkins.

Mosey to the front of the high school for mountain climber ring of fire.

20 american hammers IC, 25 mountain climbers IC

Sprint back to the flag

Numberama, Namerama, Announcements, YHC took us out.


  • Phonics is seeking to start a new AO in the 23111 zip code. He is eyeing Pole Green Park.
  • Abacus is also seeking to start a new AO on Sundays at Atlee and on another morning at Three Lakes Park
  • Ashcreek 5K is Saturday, May 20th. Spit is leading the charge. Register here –  https://www.raceit.com/Register/?event=39341. Include F3 as the team name.
  • Community Easter Egg Hunt (over 2500 eggs!) at Oak Knoll Middle School THIS Sunday, April 2nd. Food trucks and live music start at 11:30 am. The egg hunt is at 12:30 pm. Bring your family (tons of kids activities) and corn hole boards for some friendly competition. MOST IMPORTANTLY, let’s talk up F3 in our conversations and EH some guys to F3 workouts!



The parking lot was empty with a slim 9 minutes to go but then the cars piled in. There was a tangible excitement in the air as 2 FNGs joined up with the PAX and the countdown the start was announced. YHC led the PAX to the original place in the Chickahominy Middle School parking lot where he went just over a year ago for the first time. The app listed the middle school as the location last year so YHC had to find the PAX that morning.

One of YHC’s least favorite exercises is the mountain climber so THAT is what we focused on this morning. YHC weaved the exercise into all parts of the workout and the PAX did not disappoint!

After the COP, YHC led this morning’s PAX on the same path that he took last year to find everyone in the bus loop. Doing 11s using the outer loop of the bus loop provided more fun (and pain!) than YHC anticipated. The mumble chatter was nonexistent because the PAX was focused on getting it done and they did. Spit, Spike, Helix and Abacus lapped most of the PAX multiple times and were particularly strong this morning. The 2 FNGs showed that they were a force to be reckoned with as well.

The PAX let out a loud groan when YHC mentioned more mountain climbers at the end. The groan reminded him of the normal reaction to SSHs. Perhaps the mountain climber will become the new SSH for this year… What would it feel like to do 365 two-count mountain climbers during a workout???

YHC had thoroughly enjoyed Q’ing a ton of workouts the past week in honor of the one-year anniversary of starting with F3. I continue to see the impact that F3 is having in my life and leadership in multiple arenas (marriage, parenting, church leadership, friendships, neighbors, etc).

I will be looking to EH as many men as possible in the days ahead because F3 is the real deal and every man needs help crucifying the Sad Clown Syndrome in his life.

I need help.

We all need help.

Let’s keep pressing on!

The Carpenter



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  1. Great Q this morning Carpenter, what an awesome way to end out your anniversary week! Those Mtn Climbers were no joke. I’ll be feeling them for the next couple of days!

    Welcome to Mother Rucker & Quaker!!

  2. Nice job, guys! Having 2 FNG’s made missing hurt even a little bit more.

    Welcome Mother Rucker (really?) and Quaker!

  3. And to think I went to Spider Run to avoid SSHs. (not really, just trying to get some miles in for upcoming races)

    Welcome to Mother Rucker and Quaker. Hope to see you at future workouts.

  4. The Carpenter on

    No SSHs this morning. I admittedly overdosed on them at Dogpile on Saturday. We had some fun this morning as I recalled my first post to DaVille where you led a strong Q at the bus loop!

  5. I think we ran more than they did at the Spider Run… That was a solid beat down. Quacker and Rucker. Solid FNGs. DaVille is growing. Get ready, let’s EH and Q up. More AOs = Less Sad Clowns. I think we should also think about AO up on Rte 1. Maybe behind the Goodwill up by Ashland Road…

  6. All I can say is NICE! Keep it up. Can’t believe I’m 3,000 miles away this week sitting on my thumbs!