Always 70 and Sunny
Always 70 and Sunny

F3 Charlottesville: First Wednesday Workout


Technically this wasn’t really F3 Charlottesville’s first Wednesday – that was last week, when Spudnut showed up at 5:30 AM and had to Q his own workout because no one else was there (we are still sorting out IT issues here in Charlottesville and somehow Spudnut got dropped from our email distribution list, which reminds us – FILL OUT THE Google Sheet (click here) if you have haven’t done so already!!!).  This was Guns Out’s first time to F3 Charlottesville (do they have F3 in Houston?) and all were impressed by his prowess on the pullup bars as well as leg toss.

Distance Traveled: 1.55 miles
Total Time: 45.08 minutes (37.9 minutes of drills, 7.2 minutes of Moseying)

One lap around field
Side Straddle Hop
Don Quixote (windmill)
Little Baby Crunches (LBCs)
Merkins (pushups)

Triple Check (Run up hill, WW-II, plank) – 6:45
Wheelbarrow halfway up steps, switch partner – 2:20
Partner Leg Toss (3 x 20 each) – 4:37
Elevens (pullups, WW-II) – 13:16
1 minute each / to fail – 3:28
– Dips on wall
– Tuck jumps
– Merkins
Mary – 0:57
– Weezy Jefferson
– Penguin Crunches

1) Contact information – keep filling out our our Google Sheet (please click here) so we know how to best reach you and your S.O.
2) Headlocking – keep recruiting
3) If you want to Q, let me know.  Quagmire has July 8th.  True North has July 12th.

Tough time in America right now with all of the partisan anger and divisiveness.  With Independence Day and the origin of this great experiment in democracy fresh in our minds, perhaps a good time to re-read an excerpt from George Washington’s Farewell Address, given on September 19, 1796, in which he warns against the consequences of political parties (in essence asking us to focus on being one people –  Americans – devoted to Liberty)

I have already intimated to you the danger of parties in the state, with particular reference to the founding of them on geographical discriminations. Let me now take a more comprehensive view, and warn you in the most solemn manner against the baneful effects of the spirit of party, generally.

This spirit, unfortunately, is inseparable from our nature, having its root in the strongest passions of the human mind. It exists under different shapes in all governments, more or less stifled, controlled, or repressed; but, in those of the popular form, it is seen in its greatest rankness, and is truly their worst enemy.

The alternate domination of one faction over another, sharpened by the spirit of revenge, natural to party dissension, which in different ages and countries has perpetrated the most horrid enormities, is itself a frightful despotism. But this leads at length to a more formal and permanent despotism. The disorders and miseries, which result, gradually incline the minds of men to seek security and repose in the absolute power of an individual; and sooner or later the chief of some prevailing faction, more able or more fortunate than his competitors, turns this disposition to the purposes of his own elevation, on the ruins of Public Liberty.

Without looking forward to an extremity of this kind, (which nevertheless ought not to be entirely out of sight,) the common and continual mischiefs of the spirit of party are sufficient to make it the interest and duty of a wise people to discourage and restrain it.


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  1. Dude, you are KILLING IT! I love reading your back blasts. Seems like you have a stranglehold on leading a workout as well.

    I can’t wait to see what the other men of Charlottesville have in store in the coming weeks. Great job, men!

    • Stranglehold released this Saturday, with Quagmire, followed quickly by True North. Fannie Mae and Blister have workouts up their sleeves as well and will unleash their own special brand of fury upon us soon!!!

  2. Way to undersell the 11s with Pull-ups Speed Limit. So much for your Qs being mostly running. 6 strong for week 1 is awesome, that is more than WDOG in Richmond this am!
    Welcome Guns Out.

  3. Speed Limit,

    My arms were so tired I couldn’t shampoo my hair. Only thang missing was Bleeder’s bear crawls.

    Trying to EH overs 40’s so I’m not the only O-40 in the lot.

    • Speed Limit on

      bOB, I had a lot more in store for us don’t you worry, unfortunately I ran out of time!!! Maybe next time I Q… I do miss those bear crawls and after seven weeks I can actually make it across the basketball court on my hands and feet 🙂

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