Always 70 and Sunny
Always 70 and Sunny

Good Morning Buttercup


9 warriors rose to greet the dawn of a new day.  According to legend it went a little something like this.

Mosey down to the Duck Pond for a little COP

IC X 20: SSH, CP, IW, WWII, FC, Merkins

Monkey Humper Merkin Pyramid:  At each light post complete two exercises.  The first is 5 merkins/15 monkey humpers.  At the next light post complete 10 merkins/10 monkey humpers.  Third lightpost is 15 merkins/5 monkey humpers.  Etc until completion.

Hills of Lindsey:  At the bottom of the hill complete 1 burpee.  Run to the second lightpost and complete 10 squats.  Run back to the bottom for 2 burpees and run back up to the second light for 9 squats.  Etc to completion.

Hill of Ill Repute Native American Run:  All the way up to the top…all the way.

What Goes Up:  Complete the following 3 exercises until we get back to the center:  10 lunge, 10 bear crawl, 10 broad jumps.

Mosey back to the flag Nolan Ryan Merkins X 10 and Flutter Kicks X 15.

Numberama, namerama, Sippy Cup led us out.

News:  Puppy Pile is on 1/26 at 7:05am.  Bring your offspring and show them you haven’t lost a step yet.

Rucking is serious business, just ask any middle schooler with a 25lb pack.  There’s a lot of rucking going on at F3RVA.  Ask a grown man with a heavy backpack for details.

Moleskin: Way to work fellas!  9 at Batteau is a strong number and you guys crushed it.  It shouldn’t surprise anyone, but Swirly has gone from Beast Mode to Monster Mode.  This was a really hard workout and to do with with a weighted vest is borderline ridiculous.  Just incredible.  Sippy Cup must have loaded up on some combination of Wheaties and PEDs before coming to Batteau.  He led every single exercise after running to the flipping AO.  Great job to Swinger for hitting his 3rd workout!

Make it a great one fellas.  Thanks for the monster effort today.



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  1. Absolutely awesome effort fellas. 11 times on the Hill of Ill Repute will earn you whatever you want to eat for lunch today!!

  2. If this morning was any indication, this is going to be one heck of a week of Hardywood-led beat-downs. He’s got the Q pretty much everywhere I post. Great Success!

    Happy Birthday, brother!

  3. Swirly (F3 Corporate) on

    Awesome Q buddy – great workout – way to work guys !
    See y’all in the gloom.