Always 70 and Sunny
Always 70 and Sunny

Horseshoe from a handoff


Nine men assembled on a muggy morning at Timberwolf, 2 of those who traveled a touch longer distance to be a part of a epic beatdown.


5 Burpees OYO

SSH x 20

5 Burpees OYO

Helicopters x 10

Copperhead Squats x 10

Merkins x 10

LBC x 20

5 Burpees OYO

Mosey to tennis courts

4 Corners –

Corner 1 – 5 burpees

Corner 2 – 10 burpees

Corner 3 – 30 LBCs

Corner 4 – 40 Monkey Humpers

5 Burpees OYO

Hand Q off to Honeymoon

Mosey to Grassy Hill Beside the Track


Work each exercise starting with the first all the way up to five adding an exercise after each loop of the horseshoe, and then bring it back down from the fifth exercise back to one.

Exercise 1 – 5 Burpees

Exercise 2 – 10 Merkins

Exercise 3 – 15 Carolina Dry Docks

Exercise 4 – 20 LBCs

Exercise 5 – 20 Mountain Climbers

One Minute Elbow Plank

Mosey to Flag –

Ring of Fire.

Numberama, Namerama, Honeymoon took us out


Apologies for the delay in the back blast, there was some confusion on who was handling it yesterday between YHC and Honeymoon.  Hats off to Phonics and Vinny for making the drive to the deep south to check the box on the summer challenge.  Great morning and a tough beatdown laid out by Honeymoon!  Of course Rosie and Phonics set the pace on the horseshoe, which certainly silenced the PAX quickly in the morning humidity.  Strong work by all fellas!!  Have a great day and see you in the gloom!





About Author


  1. Rosie and I were giving you guys about 8 more hours before we posted something…Mine was going to be short and sweet — F Horseshoes!

    Seriously, that sucked. I was smoked. Phonics and Rosie KILLED it. Way to go guys.

    Apologies to Marmaduke and the PAX for calling questioning why an FNG (Marmaduke) had the Q…The burpee onslaught as payback was justified…well played, sir!

  2. I really enjoyed my inaugural trip to F3 Amelia. The guys out there are great. Country strong! That might be the nicest middle school campus I’ve ever seen. Enjoyed the muggy beatdown. It’s hard enough running up and down those hills without having to keep a 24/7 watch for snakes.

  3. Nice rope-a-dope guys, I thought Marmaduke was going to keep punishing us with burpees all morning but Honeymoon brought out the Horseshoe. Not to be confused with the Lucky Horseshoe, this one comes with a shorter run and hills.
    The middle school campuses are strong SOJ. VInny, just wait until you see all of James River HS at TwinTeam, that’s right, there’s more to that AO than the hill and some puddles.

  4. Had to climb to the top of the hill to survey the landscape. Puddles? Those were lakes. I’ll need to see the rest to believe there’s more.

  5. Yeah – f horseshoe for sure, but WOW what a workout. Was a bit nervous when someone said be careful of snakes. Us south side boys kill every kind! Speaking of killing it, Duke & Honeymoon killed us. Nice job fellas.