Always 70 and Sunny
Always 70 and Sunny

Chutes and Ladders


Twenty One men started the day off the right way by stepping onto the grounds of Mary Munford Elementary School for a beatdown.  This is what likely occurred.


  • SSH – IC
  • Arm Circles 10 small, 5 big, Reverso – IC
  • Backwards lunges – IC
  • Helicopters – IC
  • Ball Dippers – IC
  • Merkins – IC
  • Foot to Hand Mountain Climbers – IC
  • Bent Knee Jumps – IC
  • LBS – IC
  • Freddie Mercuries – IC
  • Rosalitas – IC
  • APD – IC
  • 5 Burpees on your Own

The Thang

Mosey to Field

Chutes and Ladder – Starting at first tree, do exercise then run 2 trees and do exercise.  Run back one then run 2 trees and do exercise.  Repeat until reach last tree. – Did 3 rounds of this.

  • Round One – 5 Merkins
  • Round Two – Mountain Climbers
  • Round Three – Burpees

Mosey to School

8 Minutes of Agony

For 8 minutes, do as many of the following as possible:  10 donkey kicks against the school, 10 lunges or ball dippers, run to trees near the sidewalk, 10 rotating elbow planks, 10 2-count mountain climbers, bear crawl back to school repeat as many times a possible for 8 minutes.

Mosey to front of School

Plank-O-Rama   – From plank position

  • Carolina Dry Docks – 10 IC
  • Rotate to Side Plank – Drop Hip and Raise – 10 IC
  • Rotate to Back Plank – Inverted APD – 10 IC
  • Rotate to Side Plank – Drop Hip and Raise – 10 IC
  • Rotate back to normal plank – Carolina Dry Docks – 10 IC
  • Mountain Climbers – 10 IC
  • Freddie Mercuries – 20

Mosey back to Flag

COT – Numberama, Name-o-rama, YHC took us out.


Two years ago today, YHC posted for his first bootcamp at DaVille.  For his anniversary week, YHC always Qs DaVille and an AO for his anniversary date.  This meant that he was doing a 45MOM VQ workout.  In planning the bootcamp, he wanted to do something very different than the 3.25 miles the PAX covered at DaVille on Tuesday.  This meant a long COP, 8 Minutes of Agony, and Plank-O-Rama.  But he also wanted to use the field.  To try to save time, he decided instead of running back to the first tree, just run back one tree and forward 2.  YHC attempted to explain this to Opus on Tuesday during a chorus concert in the commons at Atlee High School using a lunch table.  Opus gave the idea a strong maybe.  During Round 2 of this exercise today, a PAX member said it should be named Chutes and Ladders.  What a perfect name.  These are observations from today’s workout.

  • If there is a large PAX, only attempt Chutes and Ladders when there is light.  Because you turn around so much, collision is a serous concern.
  • Five 5urpees are not difficult.  Eleven sets of 5 burpees are exhausting.
  • Bravo to all PAX members on Chutes and Ladders.  Little time went by between the first PAX members completing each round and the last PAX members completing the round.
  • Mary Munford may be the center of the pollen universe.  This was observed most during the 8 Minutes of Agony.

YHC has truly enjoyed the workouts and friendships that have been created as being a member of F3 RVA over the past 2 years.  Thank you Labrat for EHing YHC and for the support that F3 RVA has given him as a PAX member and for the ReeseStrong 5K.

It was a pleasure to lead today.


Puppy Pile – May 19th – 7:05 AM after Dogpile

Gotta Run!



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  1. Blackjack, baby! 21 is a great number at Mary! Great and exhausting Q, Phonics! Congrats on the two years and it’s been nice getting to know you. Great work this morning all.

  2. Sugar Sock on

    Apologies to the ladies walking/running by while sugar sock (and others I am sure) looked your way doing the inverted plank APD routine. #metoo I guess.

    Great Q, Phonics. The chutes and ladders w/ burpees was a real smoker. The 8 mins of crawling around in a sea of pollen, too. No better way to start a day!

  3. Great Q…exhausting and creative. Well done. I particularly liked the moment when I realized that donkey kicks, lunges, running, down to elbows and mountain climbers were only really painful if done with bear crawls as the exclamation point. Whopper.

  4. Brutal! Great Q Phonics. Congratulations! I’m coming up on a year myself and almost can’t remember what mornings were like before ?

    Those reverse APDs or whatever they were when we were thrusting at that lady felt aggressive AF and I may have blushed a little. Lolz

    Glad you liked the name. Hardywood had a funnier one but I’ve forgotten what it was.

    Thanks for the plug!

  5. Phonics – Congratulations on two years! Excellent workout and for showing the PAX that COP can be more than arm circles and Don Quixote.

  6. Heck of a beat down! Still quite sore this AM. Enjoy your weekend fellas. Wish me and my pops luck at our member-guest this weekend. Always cherish these opportunities as time passes.

    • Good luck this weekend Vinny. I heard a rumor that JoAnne Carner was going to be driving from the men’s tee this weekend. Please ask her if she can make a cameo at Wilson’s tournament.

  7. Nice work Phonics. Definitely feeling it today. 8 Minutes of agony was painful. Can’t wait for someone to come out with a 7 minute version.

  8. Great Q Phonics! Nothing was easy about that and the burpee ladder was pure terror. I can only imagine that the 8 minute thing you put us through was some way you dreamed up to torture a troublesome student. See you tomorrow punks!

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