Always 70 and Sunny
Always 70 and Sunny

Chipped Beef


Daville welcomed five morning workout warriors and during the COP a 6th man came to join us in the gloom. YHC is happy with the even number total 6 makes 3 partners and 2 triple check groups…here we go!


20 SSH, 10 DQ, 15 arm circle 10 small 5 big, Reverso, 20 Freddie Mercuries, 15 hand release merkins, mosey to Picnic tables.


YHC started to demonstrate the Coyote Ugly exercise with Opus holding feet and quickly called an audible to modify with feet firmly planted on the ground and started with 1 merkin on the ground, lift chest to seat, 1 merkin, then table 1 merkin, down to seat 1 merkin then down to ground 1 merkin. We repeated up to 5 reps each then back down to 1. So we will call this round Chipped Beef (thank you Opus as we started with chipped teeth had we tried to continue in the original prescribed manner).

Mosey to grass for partner leg toss 20 reps each, then divide into groups of 3 for a triple check. Partner 1 runs a lap around bus loop(timer), partner 2 Copper head squats, partner 3 – 10 hand release merkins and 10 LBCs repeating 10 and 10 until partner 1 returns. We did this 3 times.

Mosey to wall for balls to wall we started chicken peckers (5 reps) starting with left man working to the right, the other 5 held a BTW head stand during this round, when last man reps were complete, drop feet to ground and did 5 donkey kicks. We recovered for 15 seconds, returning blood to feet and legs and repeated this combination 2 more times.

Mosey back to flag for some Mary closeout ring of fire, 10 reps of 2 count scissor kicks, mountain climbers, four count merkins, LBC’s, diamond merkins, and box cutters.

Numberama, namerama

Emoji took us out in the COT.

Enjoyed the gloom with my F3 brothers this morning. CB SYITG

Announcements – TYA will be hosting Dogpile for the 5 year F3RVA anniversary…please try to make this convergence event! The retreat will start from there. Directions to destination will be passed out or relayed at Dogpile after the work out.


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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