Always 70 and Sunny
Always 70 and Sunny

We Can Make It If We Try


2 strong braved the heat for a steamy Punisher.  EF planted the Flag.  Here’s how it went down.

Long Mosey around AO and back to front field


  • SSHs
  • Russian Soldiers
  • Imperial Walkers
  • Rib Spreaders
  • Arm Circles
  • LBCs
  • Merkins

Mosey to front of building

Partner 1 Exercise/ Partner 2 Run to Street and Back

  • Wall Plank
  • Donkey Kicks
  • Flutter Kicks
  • People’s Chair
  • Repeato

Mosey to Bus Loop

Ark Loader

  • Bear Crawl
  • Duck Walk
  • Crab Walk
  • Bunny Hop
  • Polar Bear
  • Crawl Bear

Mosey to Blacktop

Partner Conveyor Belt (P1 Exercise/ P2 Make a Free Throw)

  • Sledgehammer Tire Slams
  • Jump Rope
  • Repeato

Mosey to Picnic Tables

11s – Dips and Box Jumps

Mosey to SF


  • LBCs
  • Box Cutters
  • PLTs x 25
  • 10 Burpees OYO

Numberama, Nameorama, COT


YHC received a heads up from F3 RVA’s social media guru, aka Lab Rat, that an FNG was planning to post for Monday’s rendition of the Punisher.  Alright that makes at least 3 if not 4 PAX.  6:15 text from Chum Bucket saying he’s out of town.  Hmmm, might just be 3 of us.  6:20 FNG arrives, 6:30 no Sonny, so let’s roll, just the two of us.  Along the way YHC gives the FNG a rundown of how things are done.  Quick disclaimer and time to sweat.  And sweat we did.  8:45 as of this backblast YHC’s shower didn’t take and he continues to sweat.  Welcome to FNG Crossroads (Diego).  Crossroads’ favorite band is Bone Thugs-N-Harmony and he hails from Statesville, NC, a town famous for lying on the intersection of I-77 and I-40, thus Crossroads.  Ok, his first concert was Coldplay and he made no mention of his favorite band, but we’ll just go with it.


Convergence Wednesday 7am Downtown

F3RVA Fantasy Football – talk to EF Hutton if interested, a few spots are open


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When EF Hutton speaks, people listen.


  1. Welcome Crossroads! Glad you were there to receive, Hutton. Hopefully he will make it out to convergence tomorrow and meet all the other pax.

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