Always 70 and Sunny
Always 70 and Sunny

A great year.


A hearty PAX of 8, including a F3 brother from Charlotte, enjoyed a balmy morning at Heartbreak Ridge.  Here’s what went down:

Mosey around the school for a tour of HBR.



Don Quixote – I tried my best to emulate Saab’s form.

Imperial walkers.

Arm circles

Russian soldiers

10 merkins


Mosey to the race track.  Complete 20 merkins at each end with 10 burpees in the middle.

Then to the bleachers for two sets of 20 dips.   Partner up for 2 sets of 10 jerkins in between the dips.

Back to the race track for another lap, this time merkins on the ends and monkey humpers in the middle.

Partner up again for Dora – 100 merkins 200 WWII (audible – make that LBCs) 300 squats.  Partner runs up HBR in between sets.

Numberama, nameorama and COT.

Announcements: there was talk of trying to organize a HDHH for the Wednesday before Thanksgiving.


This was my one year anniversary with F3.  TCLAPS to Lockjaw for his slow burn EH and to the rest of the F3RVA PAX for welcoming me into this group and making me stronger, both physically and mentally.  It has been a great year and I look forward to many more.

Ronnie out.



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  1. Great Q Ronnie. Only guy I know who is heavier now after doing F3 for 1 year.
    Great to have Hammer post, word is out for out of towners- Heartbreak Ridge is the place to post when in town on Tuesday.

  2. Congratulations Ronnie on a first of many years. Heartbreak’s namesake hill did not disappoint at all and it was great getting a tour of the AO.