Always 70 and Sunny
Always 70 and Sunny

Arm Day


14 F3RVA regulars and 1 visitor from the South entered the morning gloom for a beatdown in perfect weather.  It went something like this:

Mosey to first traffic loop for COP.  Invisible Jumpropes, DQs, Arm Circle (Front and Back), and LBCs.

Mosey to the Carillon field for Quarterpounder.  Run to the 25 yd line-25 merkins-Run backwards to start, Run to 50 yd line-50 squats-Run backwards to start, Run to 75 yd line-75 Mountain climbers-Run backwards to start, Run to 100 yd line-100 SSH-Run backwards to start.

Mosey to Rusty Cage for 5 hanging leg lifts, 5 pullups, 5 jerkins.  Repeato x 3.

Mosey to the amphitheater.

Ascending-1 incline merkin on 1st step. 2 on second step all the way to the top.

Descending-18 dips on top step and decrease by one rep all the way to the bottom.

Pax lined up BTTW on amphitheater stage for Chicken Pecker Line of Fire.  1st pax performs 3 Chicken Peckers and passes along to next Pax until all Pax have completed 3 Chicken Peckers or until all of the blood in your body is in your head and you pass out.

Mosey back to Shovel Flag (Yes LabRat I remembered my Flag and now you have made the BB)

Numberama, Namearama, and YHC took us out.

NMS : YHCs Qs are usually a little more run oriented, but YHC wanted to mix it up a little today.  The Quaterpounder was just what the PAX needed to get the blood moving for the main attraction of the day. ARMS.  The entire PAX crushed the Rusty Cage exercises and great attention to form was displayed in the amphitheater.  Note to the PAX – Chicken Peckers after 171 incline merkins and 171 dips will cause complete failure of arms and shoulders.  Great job by all this morning.

As always, it is an honor to be associated with the men of F3RVA.  Thanks for letting me lead today.

Welcome Grady.  Please join us anytime you are in town.

Circle K


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  1. Swirly (F3 Corporate) on

    Great job circle k – certainly a Swirly style beatdown 🙂 me likey..
    Way to work guys .
    See y’all in the gloom..

  2. Great job Circle K. My goal with the Chicken Peckers was to not fall on my face. My arms are smoked!

  3. Circle K, can you add me to this one? You actually had 16! Still having trouble lifting my arms above my head.. Great Q!!