Wednesday, September 28
Always 70 and Sunny
Always 70 and Sunny

Too Bad You Didn’t Bring Gloves OR Prik Dong’s Revenge


4 SOJ regulars rolled into Swift Creek Middle School’s parking lot with very little time to spare. The PAX was groggy. The Q tried to motivate, and the workout went something like this.


Slaughter Start: 10 Burpees OYO

Mosey to grass next to parking lot
COP: SSHs, DQs, Russian Soldiers, LBCs, Capital Letters, Crab Cakes

Mosey around bus loop, avoiding summer renovation construction
Curb Crawls up to 7 and back down
Stop half way through for Al-Gore-o-rama

Mosey to track
Partner up, grab a similarly sized tire, partner carry tire to straight-away
Flip Me If You Can: partner 1 flips tire towards end of track, partner 2 runs to end of straight-away then back, switch, repeat-o until tire reaches the end.

Partner carry tire half way around curve.
Stop for COP: APDs, Flutter Kicks, Hello Dollies, Freddy Mercuries, Box Cutters.

Flip Me If You Can #2: partner 1 flips tire towards end of track, partner 2 runs to end of straight-away then back (turn around half way to run last half backwards)

Stop at bleachers for Chiabatta: Dips

Run a lap

Complete Flip Me if You Can #2
Replace Tire

Mosey to VSF
COP: American Hammer & Rosalitas

Naked Moleskin:
This was the closest YHC has ever come to bailing when nobody else had arrived by 5:28. The homemade Prik Dong YHC added to his veggie stir fry the night before was talking to him. (That’s right, YHC said Prik Dong.) Thoughts of clean toilet locations faded as Wilson came in hot with the other members of the PAX.

The PAX arrived with very little energy and very little excitement. YHC tried to kick things into high gear with the slaughter start. Even that didn’t seem to help.

We were in our groove once the curb crawls started, even though Honeymoon & Sparky didn’t bring gloves. That also didn’t help when carrying those big tires. The rims of the tires cut into some bare hands, allowing for some opportune rim job jokes.

BTW, the tires at SOT do not all weigh the same. Choose wisely.

Sparky is a great addition to the Southside PAX…great having him out at least 3 times in 8 days.


Reese Strong 5K – Sept 16 in Mechanicsville – F3 RVA will be running a 5K the hard way (think burpees). See Phonics for more info

F3 RVA Convergence – Tentatively scheduled for Sept 30 @ GridIron: 6am & 7am workouts


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  1. Swirly (F3 Corporate) on

    Dude when your Prick Dong talks to you – It’s kinda like EF Hutton – you better listen 🙂
    Way to work guys – see y’all in the gloom..

  2. Those Prick Dongs tend to have a mind of their own. Way to reign it in.

    I love getting email notifications of BBs. One of the games I like to play is trying to guess who the Q was by the writing in the BB. I had this one pegged as Johnsonville, that was until the homemade Thai food comment. The workout just screamed Jville.

  3. Döner Kebab on

    Splinter, how do you subscribe to receive email notifications of all BBs? Asking for a friend…

  4. Wow that looks like a smoker! Sorry I missed it … I **ALMOST** made my first post at SOT this week … almost …

    I’ll come visit SOT and DK’s Prik Dong soon enough!

  5. The burpees at the start were just plain brutal. Note to DK – not a motivator! Great beat down. Loved the competition with tire flips! Hope the prick dongs took care of you today.