Always 70 and Sunny
Always 70 and Sunny

Muggy Monday Loops


Four of F3’s finest posted on a muggy Monday morning for YHC’s second Q and it went something like this:

Mosey to bottom of steps for COP

  • SSH x 20
  • Don Quixote x 10
  • Copperhead Squats x 15
  • Copperhead Merkins x 10
  • Hillbillies x 15

Mosey down THOIR to the lake:

Lake Loops: perform stated exercise at each lamp-post one time around, then step-ups on the picnic tables for the 6.

  • Loop #1 – 5 merkins
  • Loop #2 – 5 jump squats
  • Loop #3 – 2 count Mtn Climbers x 10
  • Loop #4 – audible called (mosey back up THOIR)

Return back to the shovel flag for alternating Mary/Merkin

  • LBC’s x 20 – 10 regular merkins OYO
  • E2K x 20 – 10 widegrip merkins OYO
  • Dying Cockroach x 10 – 10 closegrip merkins OYO
  • Superman

Mosey to far side of Stone House and partner up – Partner 1 does people’s chair, Partner 2 runs to Forest Hill and back.

Circle up for Burpees / Mary

  • 5 Burpees OYO
  • 5 Burpees w/2 squats between each burpee
  • APD’s x 15
  • American Hammer x 15

Return to shovelflag for Namerama/Numberama and COT


After signing up for VQ week, YHC had a couple week break while on vacation / vacation recovery. After a lackadaisical return to F3, what better way to ensure a post than signing up to Q?

YHC wanted to return to the lake (pond?) as it was a fixture in my early days of posting at Batteau, but the PAX has not visited in recent months. YHC envisioned more time being spent on the lake loops, but when Depends needed to modify after loop 2 due to injury recovery YHC decided it was time to cut the running short and mosey back up the hill.

Not much was planned for after the lake loops, so the remainder of the workout was disjointed. Thanks to Honeydo for helping out with suggestions – and the rest of the PAX for sticking in with me on a random assortment.

Welcome to RVA, Depends! He will be staying up here for 5 weeks while visiting from Lake Murray, SC – so make him feel at home!


  • Upcoming events in September: Reese Strong 5k and BRR
  • September 30th – F3 RVA 3 year anniversary convergence

– Wheelbarrow

Why walk when you can wheelbarrow?



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  1. Thanks for letting me lead this morning guys, and for putting up with the lack of planning towards the end. I didn’t plan on having 15 minutes to kill.

  2. Glad we did the Lake Loops again. Welcome Depends, happy to have you as a temporary F3RVA member.

  3. Swirly (F3 Corporate) on

    Good Q Wheelbarrow – welcome Depends ..
    See y’all in the gloom..

  4. Impressed you have already done your second Q; sorry I missed it!! Hope to see you in the gloom this week.