Always 70 and Sunny
Always 70 and Sunny

Higher Level Math


My Dear PAX, 

Greetings to you on another glorious Monday morning! YHC arrived at BATTEAU’s Stone House to find GREENBOW’s truck circling the loop in search of a familiar face. We were shortly joined by the vehicles of VINNY and BLEEDER, and by the time YHC was planting the ShovelFlag, SWIRLY arrived on foot. Expecting the F3RVA Spirit Animal to arrive at any moment, YHC led the gathering men for a few moseycize laps around the loop, and sure enough HARDYWOOD came skidding in on 2 wheels, followed closely by SIPPY CUP on foot – both joining us just in time for our Warmerama COP. 


IC Warmerama – COP #1:

  • DQ’s
  • Russian Soldiers
  • Copperhead Squats
  • Cherry Pickers
  • Crowd Pleasers (Merkin/Groiner)
  • Freddie M’s
  • Reverse Crunch
  • Starfish Crunch

Mosey to Tennis Court for COP #2:

  • Partner up for 3 rounds of the following:
  • PLT’s x20 each
  • BC across Court
  • Squerkins x10 each (P1 Derkins with legs held by P2, then P2 Squats)
  • CB back & repeato x3 rounds

Mosey to COP #3: (Grassy Hills)

  • ExerClocks:  Start at Hillside #1 to complete x8 WWII at 1 o’clock, run down to bottom and up to Hillside #2 to complete x8 Mountain Merkins (x1 M + x2 two-count MC’s) at 1 o’clock, run back to other hillside to complete x8 WWII at 2 o’clock position…  complete x8 reps of each exercise at each hour of each clock face.

Mosey Back to Flag for the official F3 6MOM:

  • 0:00 Little Baby Crunch
  • 0:24 High Slow Flutter
  • 0:48 Rest
  • 1:12 Low Flutter
  • 1:36 Low Scissors
  • 2:00 Rest
  • 2:24 High Scissors
  • 2:48 Canoe / V-up / XO’s
  • 3:12 Rest
  • 3:36 Heels to Heaven
  • 4:00 Forearm Plank Jack
  • 4:24  Forearm Plank
  • 4:48 Rest
  • 5:12 World War II Situp
  • 5:36 Oblique Crunch (Lt & Rt)
  • 6:00 End


  • Counterama #
  • Namerama
  • Announcements (included below in Comments)
  • Prayer


  • As always, enjoyed bringing a couple new things into the routine – specifically the Squerkin was a solid shoulder burner – definitely gonna bring that out again. And the “Exerclocks” (as I call them) filled a good portion of our workout with full body variety. VINNY thought they should be called the TI-80 (like the calculator) since “they require higher level math to figure out”. GREENBOW, as a descendent of clock-makers, had about 15 different ideas for what they could be called. At any rate, it’s a good enough routine I’m sure we’ll land a good name for them at some point. Final thought – the official F3 6MOM was a solid finale on the morning, though the rest periods, while appreciated, seemed odd in comparison to the usual non-stop burner Mary typically delivered by our Q’s. All in all, an excellent way to start the week!

About Author

Inducted into F3 at NoToll 9/25/18 (Ollivander's VQ). [Back Story: VMI Class of 2005, Grad work at UVA, Med School at PCOM in Philly, Pediatric Residency at VCU, Served medical missions x1 year in Papua New Guinea, Settled in Bon Air with hot wife and 2 terrific kids. Work at PAHP (Pediatric & Adolescent Health Partners) and serve at Crossover Clinic. Attend WEAG (West End Assembly of God) - serve on leadership teams for Small Group and Marriage ministries. Serve abroad annually on medical mission trips. Love to hunt and fish at my parent's farm in Lexington VA. Enjoy a monthly Texas Hold'em night with the guys. Build furniture and landscape for fun.]


  1. – Praising God for VINNY’s recovery, and GREENBOW’s M feeling better.
    – Let’s keep HARDYWOOD in prayer for his low Testosterone levels…the doctors say it could be the tightness of his shorts cutting off blood supply…

  2. Swirly (F3 Corporate) on

    Solid Q Dr T.
    Great to have Bleeder back at Batteau.
    Enjoyed working with you Greenbow – glad your M is better.
    Glad to see my man Vinny back out..
    See y’all in the gloom..

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