Always 70 and Sunny
Always 70 and Sunny

Imitation is the sincerest form of flattery


AO: Blackout (Booker T. Washington Park, Charlottesville, VA)
Total Time: 45:00
Distance Traveled: 1.05 miles

Shirts: EMAIL ME if you want one, sounds like the preference so far is for technical shirts (as opposed to cotton t-shirts); F3 is a non-profit company whose only source of revenue (which is needed to maintain the webpage and spread the word) is a licensing agreement between MudGear and F3. So when you buy one of these shirts you are helping support F3. F3 also just started a foundation called F3F which accepts tax-deductible donations and distributes grants, you can read more about that here (http://f3nation.com/f3-foundation/)

Happy Hour Coming Soon: Commish is working on putting together an F3 Happy Hour together on Thursday nights. Hopefully to start in two weeks (8/10/17). More details from the Commish

Q Schedule:
Sa (8/5) Quagmire
W (8/9) Goodwill
Sa (8/12) Blister

Let me know if you are interested in being the Q. The requirements are pretty basic – run the workout and the Circle of Trust, post a backblast (which can be as simple or elaborate as you want, you should all have a WordPress account by now and if not, let me know and I will set you up. You can literally cut and paste from MS Word).

Advantages of being the Q include:
1) You get to lead the circle of trust at the end / don’t have to listen to me read obscure passages from Stoic philosophers who died 2000 years ago
2) You pick the exercises
3) You wear a watch and know how long until you’re done
4) You get final say in naming all FNGs

Washington Park is getting popular! As always we were the first people there. But by the end we had the usual suspects rocking out on the lower basketball court and about 20 people from Charlottesville SEAL Training on the lower field doing partner leg tosses (which we had JUST done) minus the inappropriate comments. Orange Theory didn’t make it out today unfortunately 🙁 . I think if it gets too crowded we will have to start doing more Elevated Homer and Marge to scare everyone off.

Today we welcomed Dojo (aka Drew, 29, originally from North Carolina). Dojo has a background in martial arts and obstacle racing and it will be exciting to see what he comes up with when he’s ready to Q! (give him a few weeks)

Side Straddle Hop
Don Quixote (windmill)
Merkins (pushups)
Little Baby Crunches (LBCs)

(grab cinder block and run to upper shelter)
Triple check (barefoot run, WW-II, dips)
Pullups x 9, Squats x 20 with blocks
Partner Leg Toss (3 x 20 each)
20 dip -> crab across lawn -> 20 box jump -> crab across lawn
20 dip -> bear crawl -> 20 box jump -> bear crawl
Pair up: wheelbarrow to half court, 10 derkins; swap and finish; come back; 20 Merkins
(grab cinder block and run back down)
– American Hammers
– Penguin Crunches
– 6 inch hold

Excerpts from Commencement Speech by (St. Stephen & St. Agnes) – as retold by T. Boone Pickens

“Before we go to lunch, I want to make you a thought provoking offer,” I said. “I hope you realize where you are in life today. You have the best seat in the house. I would trade you everything I have for it… My Gulfstream airplane. My 68,000-acre ranch,” I ticked off a long list of my assets, before adding, “I would gladly give it all to anyone of you to be where you are sitting right now. There’s only one catch. If you make the trade, you have to be 79 and I get to be 18 again”…in the end I got no takers. They all decided that no amount of wealth could persuade them to change places with a man about to turn 80…The truth is it was a bad deal…for them. I would have traded it all for another shot at 18. Since I can’t do that, I have to work hard to stay young and engaged. Every person who can work and stay active has an obligation to do so.


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  1. Speed limit, That’s a great quote. I am still alive despite my absence. It will take more that gluttony for 6 days on a carnival cruise and a recent head cold to stop this old man of the group. Hope to join you all soon.

    Count me in for a shirt.

  2. Looking forward to reading about Goodwill’s Q since he owned the bit of the COP when he called cadence when Lab Rat and I were up. Count me in for a shirt!

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