Always 70 and Sunny
Always 70 and Sunny

F3RVA July 4 Convergence


A PAX of 33 awoke to humid conditions on July 4, 2017 to celebrate the USA’s BDAY with a beatdown that went like this:

Mosey to second circle for COP.  Exercises were all IC and included Invisible Jumprope x 7, Don Quoite x 4, SSH x 17, and LBCs x 76 (7-4-1776)

Mosey to entrance on Dogwood Dell for 4 Burpees at each light pole all the way to Police Memorial statue.

Mosey to VITA track for 25 merkins and 25 squats every other piece of equipment all the way back to the flag.

Mosey across the parking lot past dog park and down the hill across from the Pump House parking lot for Bernie Sanders.  Partner up with PAX member and one partner runs backwards up hill while the other partner completes exercise.  Exercises included Merkins x 100, WWII situps x 200, Squats x 300.

Mosey to down the street to Pipe line trail, up to Rusty Cage for 3 sets of Pullups x 5 and Jerkins x 5.

Mosey behind amphitheater to run up hill backwards one more time and back to flag.

Numberama, Namearama, COT.  YHC took us out with a prayer of thanks for the greatest nation in the world and prayers for our nation to come together on the USA’s BDAY.

Moleskin : It was great to have such a large crowd on a holiday when a lot of people travel and spend time with their families.  The humidity was in full gear this morning, but it is July 4 after all, so it is supposed to be humid.  After warming up by running around the VITA track, the Bernie Sanders definitely got the sweat rolling this morning.  For those signed up for the BRR, YHC incorporated some hill work into the beatdown.  If you are not signed up for the BRR, your welcome.  The PAX really pushed through a hot morning and crushed the hourlong beatdown.  ETs afterwards was a laugh fest as usual. Thanks for allowing me to lead.

As we gather with our families for cookouts and fireworks this evening, remember that many people have sacrificed or are sacrificing so that we can enjoy the FREEDOM of the USA.  To all of them, F3RVA says THANK YOU.

Circle K


About Author


  1. Great beatdown Circle K! 14 yr old The Judge said near the end of the Bernie Sanders that he was starting to regret his decision to get out of the Fart Sack. He persevered and I am sure he will be back. Thanks to all the Pax who encouraged both my 2.0s to press on to the end.

    Happy Independence Day!

  2. Way to start the day with some fireworks, Circle K. Considering your affinity for trees with “moss”, I’m grateful you didn’t chose any touch-a-tree revolutions. Special thanks to Twocan for leaving the trails a bit safer for the next PAX coming through. Hope everyone has a safe and happy Fourth.

  3. Holy smoke show. There won’t be this much smoke after the fireworks displays across RVA tonight. Thanks for leading us Circle K.

    Way to push through everyone. Have a great 4th.

    Welcome The Judge!!

  4. Don’t get me wrong, it was a fantastic workout, but I really wanted to get to meet nikki-dee ray. Thanks for leading today!

  5. Great beatdown this morning Circle K!! I think I was feeling that one all day today. Great to see everyone this morning!

    Happy 4th of July!!

  6. Nice work PAX and good Q Circle K-love the 1776 reference. Next time, F3 says hi to weather girl we try to get on camera. And “moss” was the call of the morning….too funny. Than TwoCan “protects” the trail!!
    Way to celebrate The USA’s birthday gents!! God Bless.
    Loud and Proud!!

  7. The only thing I hated more about missing this smokefest was the reason behind it. Enjoyed catching up with some of you at ETs however.

  8. Golly. Next time… I am with you Flatline, we will

    NDR is taller than you might expect.