Always 70 and Sunny
Always 70 and Sunny

Four More Years


A cool, foggy morning set the stage for 27 of RVA’s finest (including 2 FNGs) to emerge from the gloom.  It is officially too dark to make out the faces pre-workout, so chatter was in close proximity to one’s neighbor.

Off we go to the front of the school for COP.

  • Don Quixote
  • Russian Soldiers
  • Helicopters
  • Scorpion Kicks

YHC calls Swirly to demonstrate the perfect Merkin.  Partner up and do as many perfect Merkins as possible in one minute.  The spotter can call up to two infractions for form.  Swap roles and go another minute.

Next is the perfect WWII situp for a minute.  Swap roles.

Labrat is instructed to do 5 Burpees on his own to pay down his renegade debt.  The rest of the Pax moseys back to the soccer field for Red Barchetta.

  • Sprint 100 yards – 100 SSH, run back and elbow plank
  • Sprint 75 yards – 75 Mountain Climbers, run back and elbow plank
  • Sprint 50 yards – 50 LBCs, run back and elbow plank
  • Sprint 25 yards – 25 Merkins, run back and elbow plank
  • Sprint 10 yards – 10 Burpees, run back and elbow plank

Form two columns and Bear Crawl Native American Run from the soccer fields to the tennis courts.  Partner up for Doras.

  • Partner 1 – Run across the four tennis courts and back
  • Partner 2 -100 Copperhead Squats, 200 Monkey Humpers, 300 Flutter Kicks

Keep your partner and PLT: 3 set of 20 reps each.

Off to the VSF and YHC took us out.


First, for those not in the know, Labrat’s extra Burpees were not personal or due to his mumble chatter.  Rather he is paying off a Burpee debt and needed some prodding.

The perfect Merkin and WWII exercises were inspired by PT requirements.  Take a look at video 1 for more on GoRuck Selection that kicks off another class today.


Finally, today marks my 4th anniversary with F3.  I was out there with Bleeder, J-ville, Earthworm, Loose Goose, and Doner Kabob.  Conspiracy, Toga, and Snowden were there as well and I could have sworn TYA was present too.

Its been a fast four years with nothing but good times.  Crazy weather and strenuous challenges only makes a better workout, builds character and forges memories.  BRRs, CSAUPs, monthly challenges, and camaraderie have passed the time like yesterday.

I pondered doing that first RVA shovel plant workout today.  At the time, I remembered it to be a killer workout filling a full hour.  Upon review last night, I wasn’t sure if the workout would be a challenge for this might Pax.  We have certainly come a long way.

I did rename one of our FNGs with something more fitting of his hometown.


  • Convergence this weekend.  Ghost Flag is up for grabs for those who do the bootcamp (6am) and run (7:10).  There will be a workout following the run.  Phonics is in search of a grill and will send additional information out to the Pax to potluck our food.
  • Puppy Pile (2.0 friendly workout) on 9/29.

Always Be Tapering,




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  1. Lockjaw, congrats on 4 years. That is awesome! Solid beatdown today. Glad no one got lost in the fog. Great working with Swirly and Bleeder on the partner plays. I’m still trying to figure out what is a 2-count LBC. Have a great day gents!

  2. I did 2 burpees in the circle and 1 before start. If you arent going to count all of them, I dont see the point in tracking it. Also, thanks to BT and Olly for doing the 5 with me! VAN 1 4 LIFE!

    Nice job and congrats on 4 years!

  3. Congrats Lockjaw and a great workout this morning as well. Can’t believe you didn’t take the opportunity to give TewCan another alias. I think he should be the exception to the bigdata guidelines.

  4. Swirly (F3 Corporate) on

    Congrats my friend ! 4 years baby – with a little tappering mixed in – love it!
    Seriously – well done brother – keep it up !
    Way to work today guys.
    See y’all in the gloom…

  5. Also thanks for making the rest of my week unproductive, since I’ll be watching the live stream of Goruck selection pretty much constantly after 1 pm.

  6. Great Q today Lockjaw. Congratulations on your 4 year anniversary.

    After the landscaping crew finishes Dogwood Dell, they need to be sent to Mary Munford. Wow that grass was tall.

    When Faceplant mentioned that his wife is a direct decedent of President Rutherford B. Hayes, I remembered his wife was associated with the temperance movement. I just looked it up. Her nickname was Lemonade Lucy. For most of President Hayes’s time in office, alcohol was banned from the White House.

  7. Or simply going renegade on a Q….in front of OBT no less. Breaking the rules in front of the rule maker.

  8. Well done and congrats, LJ! Although it’s only been 4 yrs, seems like I’ve known you my whole life (is that good or bad?). Agreed about the grass, Phonics. But it did make merkins a bit more soft and supportive, like a manssiere. Add that to the FNG name list, Lab Rat.