Always 70 and Sunny
Always 70 and Sunny

Crawling Forward


7 crawlers guided their cars into The Creek parking lot for a festival that went something like this…

Bear crawl to the COP

COP all IC – 20 SSHs, 50 LBCs, 20 SSHs, 10 merkins, 20 SSHs, 20 copperhead squats, 20 SSHs, 10 DQs, arm circles, 19 SSHs, 50 LBCs, 1 SSH…

Bear crawl to the first corner of the church building

March Madness

10 Bobby Hurleys, crab crawl to the first light post, 10 LBCs – repeat 10x

Bear crawl to the second corner of the church building

More LBCs…

Hold legs 6 inches followed by 65 LBCs IC

Lunge part way and then finish with a bear crawl to the third corner at the parking lot entrance

Contra Forward

Line up and do 10 broad jump contra burpees (1 merkin up to 10 merkins) toward the final corner. Lunge or bear crawl the rest of the way.

Final LBCs – 50 LBCs IC, 20 flutter kicks IC, 50 LBCs IC

Total LBCs IC = 365

Numberama, Namerama, Announcements, Opus took us out.

Announcements: Rounders asks for prayers for someone in need for her family and children. Check with Rounders for more details and ways to help.


YHC woke up ready to celebrate the two year F3 birthday (yesterday) with The Creek. Opus shared the night before how he was unable to run due to an injury so YHC designed a workout around that reality. Wild Thing was the first one in the parking lot and others rolled in. The highlight was Rounders storming the parking lot with music blasting. He was ready to rumble!

The PAX seemed relieved that we were not doing 100 SSHs right out of the gate. They didn’t have to worry because YHC broke those out over the COP. The wide variety of SSHs was highly impressive. YHC thought that Rounders might break out into a SSH dance. Others joined in the ridiculousness but that didn’t stop the SSH train from rolling.

The PAX groaned loudly as the reality of a potential all bear crawl workout took form. Nobody backed down from the challenge however!

The hatred for DUKE was verbal and frequent as the PAX engaged in the March Madness exercise with Bobby Hurleys serving up part of the pain. The crab crawls added a twist. Hardywood took off like a snow crab in the dark and paced the PAX through the back-and-forth work of offense (Bobby Hurleys) and defense (LBCs).

The lights went out as the PAX was partway between the second and third corners. This led to multiple instances of the PAX bear crawling into mud and various puddles. Perfect!

The PAX didn’t quit and they pressed through to the end. The final 50 LBCs were a race to the finish and everyone crossed the finish line for 365 IC total LBCs.

Two years… I wasn’t sure what to expect when I showed up at DaVille on 3/22/16 but Circle K provided a memorable beat down that day and it has been a F3 adventure ever since. The memories, the challenges, the new friendships… it goes on and on. I am grateful.

I’m looking forward to finishing the two-year celebration tomorrow morning at Dogpile!

The Carpenter


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  1. Good lord, that was BRUTAL. Ten rounds of the crab walks there and back toasted me. Way to roll men! Always a privilege to share a morning with the Mechanicsville crew. Be super!

  2. The Carpenter on

    We had a TON of fun out there this morning. The lights went out on us at multiple junctures but that only added to craziness. It was a blast to have Hardywood but up north with us here in Mechanicsville!