Always 70 and Sunny
Always 70 and Sunny

Up High, Down Low, Too Slow


13 Dub-Dawgs plus 1 juggling FNG shunned the fartsack in favor of a sunny and 70 Flag Day beatdown.  EF planted the Flag.  Here’s how it went down.

Mosey past Pavilion


  • Invisible Jump Rope x 13
  • Rib Spreaders x 13
  • Gorilla Humpers x 13
  • Reverse Crunch x 11 (t50)
  • Plank 360s – clockwise/ counterclockwise (Betsy Ross’s original 13 stars in circle)

Mosey to the bottom of Pipe Land

Partner Up

  • Bropees x 10
  • Pipe Loop
  • Booyah Merkins x 10
  • Pipe Loop
  • Leg Toss x 15 (Flapjack) (t50)

Mosey back up pipe to Rusty Cage


  • Overhand Hang – 13 seconds IC
  • Elbow Plank – 50 seconds
  • Underhand Hang – 13 seconds IC
  • Back Plank – 50 seconds
  • Pull-ups x 13 OYO

Al Gore-orama

Mosey to Halfpipe

  • Run to bottom
  • Bernie Sanders to top
  • Dips x 25
  • Run to bottom
  • Bernie Sanders to top
  • Run to bottom
  • Bernie Sanders to top
  • Dips x 25 (t50)


Mosey to Amphitheater

Escalator – Box Jumps 1,2, 3…13


  • Alphabet – Red White & Blue (13 letters/symbol)
  • American Hammers x 13
  • APDs x 13
  • Ring of Fire x 11 (t50)

Mosey back to Flag

Numberama, Nameorama, COT


Can anyone name the 13 original colonies?  Pretty sure Massachusetts was not one of them, right TYA?  YHC doesn’t seek themed workouts, themed workouts seem to seek YHC.  About 3 weeks ago YHC dropped his name on the Q sheet only to find out yesterday that today is Flag Day.  The Hutton household doesn’t exactly throw down on Flag Day, but YHC thought the PAX would enjoy a Flag Day theme, or at least trying to figure out what the heck was up with the 13s, a few 11s, and other numbers adding up to 50.  Early arrivers, Swirly and YHC were discussing how mild and dry the morning felt compared to Tuesday’s humidity.  One pipe loop was enough to ensure the PAX was no longer dry.

Other Q Observations of the Day

  • Keymaster – has a death wish wearing that ST t-shirt to a workout twice this week
  • Bodos – best donuts in Cville
  • Flipper – posted for half the workout, thus gets half credit for Big Data, correct?
  • Sippy – great to have you back, don’t worry you’ll get back into shape in no time, ha
  • Lab Rat – don’t get near his buff
  • Phonics – appreciates creative genius
  • Twocanne – his Bropees did nothing to dispel the stereotype that white men can’t jump
  • Bootlegger – nice to meet you
  • FNG Mindfreak – didn’t catch your professional performing nickname, but from this day forward you are and will forever be known as Mindfreak, hope to see you again


F3 Cville Expansion – still need Q this Saturday

Hill run – today

Sign up to VQ

July 1 – launch of F3RVA website

Anyone interested in F3RVA Fantasy Football talk to EF Hutton


About Author

When EF Hutton speaks, people listen.


  1. Friggin’ painful beatdown this morning, Hutton. Well done…arms are hurtin’. I thought I was getting better at pullups, but your bar hangs today totally humbled me.

    Also, College World Series starts Saturday…if somebody starts a pool, I’m good for 10 or 20 bucks. Ill pay up in Aruban dollars…or pesos…whatever monopoly money they use down there.

  2. Awesome beatdown today Hutton! The entire workout was challenging.

    Welcome to F3 Mindfreak. Good job today!

  3. Swirly (F3 Corporate) on

    Great Q EF Hutton !
    Keymaster – don’t wear that shirt again – seriously !I’m sure I can get you a real shirt – F3 that is….
    See you dudes in the gloom..