Always 70 and Sunny
Always 70 and Sunny

Hatin’ the 30’s


On this last day of April, YHC was joined by 10 of RVA’s finest blades to be sharpened upon the wet stone of Heartbreak Ridge. Here’s how the story circulates around the geriatric bus driver’s card tables…


Mosey to COP #1: (at the Hill)

  • Welcome & Disclaimer
  • SSH x30 IC
  • Bear Crawl up hill, run down, Al Gore for the Six
  • Hydraulic Squats x30 IC
  • Bernie S up, run down, Flutters for the Six
  • WWII’s x30 IC
  • Crabwalk Up, run down, Elbow Plank for the Six
  • Merkins x15 IC (but x2 Merkins per 4-count = 30 total)

Mosey to COP #2: (at the Track)

  • No Mercy Mile (DTH-Modified)- PAX completes 4 laps around track, each time stopping at the first 50 yard line to complete 30 Monkey Humpers & 30 Merkins at opposite 50 yard line. Straightaways run, while curve exercises varied for each lap:
  • Lap 1 Curves: Bear Crawl & Lunges
  • Lap 2 Curves: Alternate Partner Carries
  • (“Break” for PLT’s half-way through)
  • Lap 3 Curves: Carioca both ends
  • Lap 4 Curves: Partner Wheelbarrows

Mosey to COP #3: (at the Bleachers)

  • Big-O’s x10 each direction

Mosey Back to Flag:

  • Flutters
  • APD’s
  • Protractor until time out


  • Counterama #11
  • Namerama (no FNG’s)
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • YHC thought it would be fun to break up the usual COP opener with Ridgercizes, and all was going swimmingly until the Hydraulic squats – seems they’re either too confusing or too exhausting to complete as the PAX couldn’t keep up let alone keep count… as my old Physiology prof would say “Room for Improvement!” But then the PAX rocked the NMM with all the enthusiasm of a pack of greyhounds chasing a hare, which brought great warmth to YHC’s heart. We packed a lot in today, and YHC is already feeling it! Thanks for the opportunity to be stronger amid your fantastic company gents! 

About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Fealty to SOJ. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M since 2005. Papa to a couple awesome 2.0's "Oreo" & "Banjo".


  1. – Happy 30th Birthday to WOJO!
    – DON’T FORGET! – May 11th is the F3RVA 2nd Annual Field Day at Dogpile – there’s a Nano-region-specific dress code. Can someone reply here with all the different regions’ dress codes? Thx!

  2. Richmond City Proper (anyone who lives in the City on either side of the river) is wearing white shirts (dress preferred but not required) and bow ties (any kind).

  3. Can y’all post email address in this backblast so Kubota can add to the email for Field Day?

  4. Appreciate the Birthday shoutout. 2 workouts in this new decade and I can’t say I recover any quicker. My legs are smoked after yesterday’s Hoedown edition of Spider Run and the DTH Mercy Mile!