Always 70 and Sunny
Always 70 and Sunny

3rd Core Principle


At 0529, the weather was 34 degrees and raining sideways. (YHC was still inthe Jeepster) At 0530, it was Sunny and 70. Six F3 RVA men moseyed to the middle of AHS parking lot for the COP. SSH and DQs in cadence. Too cold for a long COP.

Mosey to the first light pole.

1st pole-WWIIs, Second pole-16 squats (K-Swiss BDAY), 3rd pole-10 merkins, 4 pole-10 Flutterkicks, 5 pole-5 Burpees. As you run by each pole, perform exercise. Repeato 5 times.

Mosey to garage for Chicken Pecker Ring of Fire. Each PAX performs 5 Chicken Peckers while reat of PAX holds BTTW.

Mosey to side parking lot for touch a tree. Partner up, while one partner performs exercises, other partner touches 3 different trees. Repeato with 6 trees and 9 trees. Exercises included, merkins, LBCs, and something else.

Mosey to BBALL courts for suicides. Regular, Reverse, Burpee, and WWII suicides with 25 LBCs upon completion of each suicide.

Mosey back to VSF for 5 MOM. Exercises included Freddie Mercury Ring of Fire, Flutterkicks Ring of Fire, APD and American Hammers.

COT-Numberama, Namearama, YHC too us out with a prayer.

NMS-Mumbkechatter this am centered around the weather and the puddles. PAX clothing this am ranged from Mailbag and Emoji having an entire closet on to Helix with shorts, short sleeves, gloves and hat. Working out in gloom likes this always reminds YHC that we are truly blessed each and every day. (Hot shower felt great) It is up to each PAX to use our blessings for the betterment of our community, workplace, and each individual we encounter.

The BB title comes from F3 Core Principles.

Circle K


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  1. The cold rain was painful but you kept us moving (including the slow mosey). I was waiting for the suicides and you didn’t disappoint us by bringing them in toward the end. The “break” for Chicken Peckers under the awning was a nice change of pace too. Thank you for leading us!