Always 70 and Sunny
Always 70 and Sunny

F3 Arlington Va – A Beatdown Launch!


Written by QIC Maj. Payne

After a long wait and many arduous hours of blood, sweat and tears, and a few beers, the men of Arlington finally planted a F3 shovel flag into the soil of Yorktown High School! Coming in strong with 24 PAX and a co-Q with YHC and one of F3 Churham’s best, Homes!

Warm Up:

15 x SSH
15 x IW
10 x WMH
10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward
25 x Merkins

The Thang:

Homes took over and immediately invigorated the pax with his version of the escalator, starting right off the bat with some pure fun:

10 x Burpees, run 200m.
10 x Merkins IC, 10 x Burpees, run 200m.
10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees, run 200m.
10 x BWS, 10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees.

Mosey down under (to the southwest side of the school) where YHC led the pax through an Australian pushup / Derkin pyramid. 5 / 10 / 15 / 10 / 5 reps. Then per suggestion from Hightower, who often encourages such male bonding opportunities, a bearcrawl tunnel of love (it’s cool… it’s just dudes).

Back to the turf field for a round of catch me if you can. Partner up, pax 1 backwards run while pax 2 knocks out 3 burpees and then forwards run to try to catch pax 1. Once caught, each pax knocks out 5 additional burpees. Rinse and repeat.

Finish out with some Mary: 20 x LBC, 15 x American twists.


All F3 Arlington FNGs from this point forward, will be named on their second post. Today we named 11 pax and welcomed 9 true FNGs. Homes then provided a truly motivating story about his first F3 experience. Exasperated and not able to keep up, he fell out of his first F3 beatdown. The PAX that fateful first day noticed he had disappeared and they retraced their Indian run to find him, but to no avail. Only at the end did they find him, and when they did, to a man, offered him encouragement and camaraderie that motivated him to return again and again. That’s what F3 is all about. Sure, it’s a solid workout, but it’s so much more. Homes said he’s gotten back 100x what he’s put into it (and he’s put a lot into it).

TClaps to F3 RVA’s Vinny and Spit who roadtripped up for the launch!!



  1. Great to be apart of this launch! Also great to see my buddy Cole. Will have to keep EHing to make sure he gets is second post to be named.

  2. Awesome day yesterday. Even ran into a few of my childhood buddies. Spit and I banked a few new exercises and the start of some great F3 convergence ideas and friendships with the Arlington boys. They have and will some more fantastic AOs. Can’t wait for y’all to meet these guys.