Always 70 and Sunny
Always 70 and Sunny

Always Learning


19 studs got the day started the right way with a beatdown that went something like this:

15 Burpees OYO (1 burpee for each BRR runner (12), BRR driver, and BRR logistics dude)

Mosey to the first circle for COP.  Exercises included Invisible Jumprope, Merkins, LBCs, Fire Hydrants, Arm Circles.

Mosey to the field for 4-3-2-1.  Consists of 4 suicides with 25 WWII situps after each suicide, 3 Bunny Hops across field with 25 flutterkicks at each end, 2 Lunges across field with 25 Freddie Mercuries at each end and 1 bear crawl across field with 25 LBCs at the end.

Mosey to bottom of amphitheater for four corners.  Corner 1=10 merkins, Corner 2=20 WWII, Corner 3=30 LBCs, Corner 4=40 squats.  Reverso starting with 40 squats and progress back through all corners.

Mosey to other side of Carillon for Touch a Tree.  Partner up.  While one partner is holding six inches, other partner touches 3 trees.  Repeato with six trees and nine trees.

Audible due to time constraints and mosey back to flag.

Numerama, Nameorama, Swirly took us out with a prayer.


BRR this weekend.  Prayers for all participants to be safe.

F3RVA 4 year Convergence – Sept. 22 – See Phonics for details

CSAUP in Oct.-Run till you drop, Beer run, Donut run.  See TYA, Honeydo, or Bleeder for details.

NMS:  Three weeks ago, YHC had the Q at WDOG, just returning from the beach.  Unfortunately, YHC overslept and YHC had to place a call to Swirly for some coverage. YHC is thankful for the PAX stepping in with a Hot Potato beatdown.  Today’s beatdown was what YHC had planned then and some of the exercises YHC gleaned from the 7 gymnasts and 1 field hockey player that YHC had the privilege of spending a week with while on vacation.  Stealing exercises from the 2.0s is not something new for YHC as YHC has introduced the PAX to Chicken Peckers (I still like saying Chicken Peckers), Self Destruction, etc.  Today the PAX was introduced to Fire Hydrants (think of a dog at a fire hydrant) and 4-3-2-1.  It is commonly thought that 2.0s learn from parents, but YHC is constantly learning from YHC’s 2.0s by observing how they interact with their friends and teammates, discussing what it important to them and asking questions about how they would approach situations.  As Swirly perfectly said this morning, this F3RVA group challenges us to be better men, but not be better for ourselves.  F3 is about being better for someone else such as your M, 2.0s, PAX members, co-workers and some stranger you may meet.  Sometimes being a better father includes learning something new from the next generation and I learned some new life lessons about myself from a great group of girls while on vacation.  YHC encourages all PAX members to go give your 2.0s a kiss, listen and observe your 2.0s, challenge yourself and your family, and you may become a better father.

As always, I consider it a privilege to lead the finest men in RVA.  Thanks for the opportunity.

Circle K


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  1. Swirly (F3 Corporate) on

    Nice beatdown Circle K !
    Way to work guys – nice and humid…
    See y’all in the gloom..

  2. Great Q Circle K! Great to see so many warriors out on a Wednesday morning. Swirly, way to take us out. Well said brother. Make it a great one fellas!

  3. Well said Circle K.

    Good luck to all BRR runners. I know you guys have put in the work and will reap the rewards. Be safe and enjoy!

  4. Though we say it’s always 70 and sunny, sometimes it’s just not. The power of F3 is amazing. It truly is. It’s impossible to post and not feel it. It’s impossible to post and not spread it.

  5. Circle K, nice Q, brother. Toughness and newness make for the best combination of struggle and engagement. New workouts keep my mind focused.

    Thanks to Hutton for pushing me on the 4-3-2-1…thought I could catch you, but you had me on the WWIIs. Way to push yourself and drag me along, my friend.

    Goldberg, nice to partner on TAT.

    Hope you all had a great one!