Always 70 and Sunny
Always 70 and Sunny

That Sucked, and I Loved Every Minute


20 of the finest F3RVA men showed up at WDOG to better themselves and this is what happened:

Circle up around Shovel Flag in plank.  Bear Crawl to middle for 5 merkins and Crawl Bear back out.  Helicopters, SSH, and DQs.

Mosey to far side of Carillon field about 100 yards from the south side for The Michigan.  10 yd sprints, 8 80 yd sprints, 6 60 yd sprints, 4 40 yd sprints, 2 20 yd sprints, and 1 10 yd sprint.

Mosey to amphitheater for Self Destruction.  1st step perform 1 squat, 1 merkin and 1 v-up.  2nd step=2 of each exercise.  All the way to top with exercise increasing each step.

Mosey back to flag for 25 WWII situps.

Numberama, Namearama, COT.  YHC took us out with a quick prayer.

Announcements – Looking to have another Puppy Pile workout 3rd or 4th Saturday of July.  Need a HIM to step up to the plate for the Q.

NMS :  That was a Snotwoggler of a beatdown.  Been a long time since we did The Michigan and it always kicks your A@#.  Today was no different.  Not much mumble chatter today, as everyone (YHC especially) was trying to suck in air between sprints.  As YHC was driving home this morning, YHC asked YHC a question “Who gets up at 0415 to go run sprints and do entirely too many v-ups?” Answer – F3 men.  Another question popped in my head as well “Why do F3 men wake up before the sun is awake to run sprints? Answer-To make ourselves better so we can make other people better.    (Yes, YHC talks to YHC alot)  Gents, it is a privilege to enter the gloom with the men of F3RVA, because each and every one of you have made me a better person.  Hopefully, YHC can pass that along to someone YHC meets today.  Go out and make someone better.  (As Inky says, It is not about you)

Thanks for allowing YHC the opportunity to lead this morning.

Circle K


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  1. Swirly (F3 Corporate) on

    Great Q Circle k
    That was a solid beatdown – excellent work guys
    Wed night Hill run tonight.
    See y’all in the gloom..

  2. I saw Circle Ks Weinke and knew we were in for a tough one as all it said was: MI, self destruction. Who knew Circle K talked as much as Lab Rat, just in his own head?

  3. Great job Circle K. The Michigan was a new one for me, and it did not disappoint. I even heard Swirly groan a few times during Self Destruction.

  4. Slippin’ Jimmy – welcome back!

    Thanks to whoever communicated his revised F3 name…