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

Let’s Triple Check this Anniversary


8 veterans show up on this cloudy but not yet raining Monday morning (but its always sunny and 70) to help YHC celebrate his F3 anniversary with a bang!

This is how it went down:

Mosey to the left side of the school


All in IC

  • SSH
  • Don Quoxite
  • Cotton Pickers
  • Dolly’s
  • WWII Sit Ups
  • Arm Circles

In teams of 4 the following was completed:

Triple Check #1
-Balls to Wall, WWII Sit ups, Run to the light pole in the median of hermitage road

Mosey to the pavilion

Triple Check #2
-Dips, Derkins, Run to the light pole near the front parking lot

Mosey to the back of the school / blacktop

Triple Check #3
-People’s Chair, Tire Flip, Heels to Heaven

Triple Check #4
-American Hammers, Bear Crawl, 6 inches

Mosey to the right side of the school

Triple Check #5
-Jump Squats, WWII Situps, Sprint to the first team and back

Mosey back to the SF

30 seconds of Mary’s with Plank Jacks

Numberama, Namerama, YHC took us out.


What better way for YHC to get his anniversary week started than with a short mosey down south to Punisher. The PAX was very welcoming to YHC, but not so much after the beatdown.

Things got started pretty well, although Toga did complain a little when YHC didn’t offer a 10 count after the first Triple Check. He gladly offered one after the 2nd.

During the tire flipping, Fudd made an observation that with how the triple check was set up, we would only be able to complete either the People’s Chair or Heels to Heaven when not flipping. A quick modification was made to switch up your exercise at either end. Great catch, Fudd!!

Mumble chatter seemed to be low. Mainly focused around flipping the tire and how everyone’s weekend went.

YHC wants to thank each and every member of F3RVA! I originally heard about F3 from Carpenter and Abacus around March of last year (about the same time DaVille started up). At that time I wasn’t sure if 1) I could get up that early and 2) since I was a new father,  if it would work out with my schedule. On Saturday, May 21st 2016 during a Men’s Retreat, Abacus hosted a special workout starting at 6 am. No longer did I have an excuse not to join. It was intense. I was so out of shape I almost blacked out during the workout. Afterwards he invited us to come to DaVille that following Tuesday (more on that later this week). After completing my second workout at DaVille and going to Dogpile the following Saturday I was hooked.

Now 366 days later, 40 pounds lighter, three 5k’s, one 10k, one Convergence, 1 CSAUP in the dead of winter, and numerous other workouts that beat me down then built be back up, F3 has become an important part of my life. I can truly call each and everyone of you my brothers!!


    • Convergence this Monday for Memorial Day. Meet at 6:30 down at Tredegar Iron Works parking lot. See Honey Do for details


  • F3 Charlottesville off to a great start. Still looking for PAX members to head down over the next 5 weeks. Talk it up and get a clown car planned





  1. Honey Do RVA on

    Happy Anniversary Spit. Been great to watch you get stronger in this last year Brother.
    My forearms are burning from all that tire Flippin. I might go fill those tires up myself with dirt to save the Punisher PAX.

  2. Dude, I cant believe you lost 40 pounds, that’s great! I just dont remember you being that much bigger.

    See you in the morning.

  3. The Carpenter on

    Strong Q, Spit! Happy Anniversary. You have come a LONG way in a year and I have enjoyed being with you on the journey. I’m looking forward to tomorrow’s beat down in the gloom at DAVILLE!

  4. What a great journey we have had all together. As this year has gone by I have seen my fitness rise, but also my faith. As I see men who are growing (like you) and doing life right, I see and have hope to be able to be strong enough myself. In turn I have a stronger faith. We sometimes forget or don’t see the impact that F3 can have on our Faith as well. I am grateful for the F3 family and you Spit as you all have had a impact on my Faith.

  5. Congrats on the 1 year F3 anniversary Spit. Been a pleasure to see you at each and every beatdown.

  6. Way to go Spit. Congrats on the anniversary and on all your milestones this year. You have certainly been all-in since you took the plunge. Way to push yourself to the edge and then go farther.

  7. Great Q today, and thanks for the tire work! Happy Anniversary, and I sincerely hope you’ve learned more than triple checks or this will be a long week.

  8. Honey Do RVA on

    I noticed on Spit’s Weinke on his glove was just 2 words: Triple Check.

  9. You fellas in mechanicsville sure are a supportive bunch. Maybe I need to start working out in the Ville more often. Whenever I post stuff like this all I get back are sarcastic comments or reminders of past runs where I have been forced to deal with movements of nature as best I could.

    Great Q today Spit. That tire flipping got old. I sure was tired. Ha ha. Only Toga got that one today.

    I hope some of you rednecks from Daville will make the trek to my house for my summer soirée on June 10. It will be a good time. I promise you.

  10. Sorry to report that this redneck will in fact be there. Careful what you wish for, you just might get it!

  11. Congratulations on your one year anniversary Spit! I am looking forward to being at several of your workouts later in the week.