Always 70 and Sunny
Always 70 and Sunny

Wow the lights are on around the parking lot!


Three explorers who are not afraid of the dark journeyed to Pole Green Park this morning for a beatdown.  This is what we did.

Long mosey around all of the football fields.


  • 10 SSH IC
  • 10 big, 5 small Arm Circles IC, Reverso
  • 10 Don Quixotes IC
  • 10 Helicopters IC
  • 10 Ball Dippers IC
  • 10 Merkins IC
  • 10 Foot to Hand Mountain Climbers IC
  • Regular Mountain Climbers IC
  • 20 LBCs IC
  • 10 Heels to Heaven IC
  • 10 one legged APD IC, switch legs.
  • 10 Burpees on your own

Mosey to parking lot next to playground

There are 10 light post that surround the parking lot.  For each round, the PAX ran around the parking lot and started with 1 of the exercise and increased at every light post until 10 of the exercise was done.

  • Round 1 – Merkins – Start with one and increase to 10.
  • Round 2 – Squats – Start with one and increase to 10.
  • Round 3 – Burpees – Start with one and increase to 10.

Mosey around the football field to the playground.

For about 6 minutes do as many of the following:

  • 5 Pull-ups
  • 10 Merkins
  • 15 Squat Jumps
  • Repeat

Mosey back to VF – Numberarama, Name-O-Rama, Scully took us out.


Because YHC was trying to complete the 100 mile challenge, he wanted to make sure we covered at least 2 miles today.  As we moseyed to the back of the football fields, it was really dark and foggy.  Luckily, the lights were on around the parking lot.  It also worked out well that there were 10 lights which might lead to future elevens around the parking lot especially since most of the bootcamps will occur in the dark.

Great job today to Spit and Skully.  It was a challenging cardio workout and the PAX performed well.   It was a pleasure to lead today.


First Thursdays in Daville – Next Thursday, September 7 in Daville.  Basketball at 6 pm at Ashcreek Clubhouse then to Kreggers at 7 pm.  Click here to see the Pre-Blast.

ReeseStrong 5K – Saturday, September 16 – F3 RVA team is still the largest team.   Kid’s runs start at 8:30 am, 5K starts at 9 am, Crabfest at Circle K’s house starts at 11 am.  To sign up for 5K the Hard Way, see Lab Rat.  F3 members are not required to do it the hard way.  You can run it or walk it as well.  Spectators and volunteers are also needed.

F3 RVA Convergence – September 30 at Gridiron.  The main event is at 7 am.  There is also a bonus bootcamp at 6 am.  To see the Preblast, click here.

Phonics out!


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