Always 70 and Sunny
Always 70 and Sunny

How the years fly by


12 outstanding warriors showed up for battle today at WDog.  The task were difficult, but all were successful in YHC’s one year anniversary with F3.  Here is what happened:

COP – SSHs, DKs, LBCs, Merkins

Mosey to the field in front of the Carillon.

Triple Sprints:  In a team of 3, two members of the group are on one side of the field.  The other is one the opposite side of the field.  One member sprints across the field.  When he reaches the other side, his teammate sprints back.  After every sprint, individuals did 5 burpees.  When all teammates had completed 5 sprints, the team bear crawled to the center and planked.  After all PAX reached the center, the PAX crab walked to the hill.

Mosey to the side of the Carillon.

8 Minutes of Agony:  10 Donkey Kicks, 10 jump lunges, run to the tree (about 75 feet), 10 rotating elbow planks, 10 two-count Mountain Climbers, bear crawl back to the Carillon.  Repeat as many times as you can for 8 minutes.

Mosey to the rusty cages.

With a partner, complete 50 pull-ups in four minutes.

With a partner, complete 50 jerkins in 3 minutes.

25 WWII Sit-ups.

Mosey to the circle

25 WWII Sit-ups

Starting in plank position, IC – alternate between Carolina Dry Docks and Merkins – 10 four-count

Rotate into side plank position.  After holding for 20 seconds, IC – drop hip and then raise – 10 four-count

Rotate into back plank position.  After holding for 20 seconds, IC – raised APD – 10 four-count.

Rotate into side plank position.  After holding for 20 seconds, IC – drop hip and then raise – 10 four-count

Rotate back into plank position.  After holding for about 20 seconds, IC – alternate between Carolina Dry Docks and Merkins – 10 4-count

Recover and mosey back to SF.

YHC took us out.


YHC was really excited today at his first attempt to Q at the Carillon for his one year anniversary with F3.  YHC remembered the advice Lab Rat gave to him for his VQ at Daville back in August:  You need to make your first Q hard.  YHC felt he was ready for that challenge in his VQ at WDog and believes that mission was accomplished today.  The weather being around 49 degrees was perfect for today’s workout.  All PAX members performed well with every task.

YHC has really enjoyed his year with F3 and looks forward to many additional years.  Thank you to Lab Rat for EHing YHC a year ago.  Thank you to all the PAX members as well for your fellowship during the past year.  YHC has been able to visit AOs in the city, the southside, the west end, and Mechanicsville and has enjoyed every experience.  The Carillon is such an amazing AO as well.  Growing up in the city, YHC looks forward to every opportunity to workout there.


TYA is leading the F3 RVA to F3 Charlottesville expansion workout on May 20.  This will be the first of 6 Saturdays that F3 RVA will be heading out to Charlottesville.  Try to join them for one of the trips.  For more information see TYA or Lab Rat.

VQ week – June 26 – need first time Qs for that week as well as those who have not Qed at a particular AO.

Ashcreek 5K – May 20 – Register for the F3 RVA team.  http://www.ashcreek5k.com/index.html

Wilson’s golf tournament – May 19

New AO for Mechanicsville – Starts tomorrow (May 11) at Pole Green Elementary School.  EH people in the 23111.

June 10 – ReeseStrong’s Cornhole & Rock ‘N Roll – Bands start at 11 AM, Cornhole tournament starts at 12:30 PM.  For more information, see Phonics or visit http://www.reesestrong.org/cornhole-and-rock-n-roll/.

May 21 – Powersprint Triathlon – Shady Grove YMCA in Glen Allen.  Join Flipper for this event.

Wednesday hill runs have started.  For those doing BRR, great way to prepare for the event.

It was an honor to lead this group today.

Phonics out!


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  1. Man, I gotta stop telling people that, you dang near killed me today! Awesome job this morning, I’d be lying if I said can’t wait for tomorrow, but I’ll be there. Totally stealing the triple sprints, btw. Good chance of seeing that again Saturday!

    Glad to have you around, buddy.

  2. Phonics has a great delivery…starting with a smile and friendly conversation, then proceeds to deliver a slow increasingly painful experience…Just so happens to be the same thing I said after my last prostate exam.

    Congrats on the one year and the difference you make with F3!

  3. Phonics, Congrats on making it a year, and delivering an Epic, but friendly beat down today.!

  4. Yeah Buddy! Way to bring the pain Phonics. Triple Sprints were no joke. At this point I have totally blocked 8 minutes of heaven or whatever the hell you called it out of my mind. Much like TYAs tights, I have totally erased the haunting memory. Great Q brotha!!

  5. Swirly (F3 Corporate) on

    Happy Anniversary Phonics ! Solid beatdown…
    Well done fella’s..
    See y’all in the gloom..