Always 70 and Sunny
Always 70 and Sunny

Native American Run


Well we have a short week this week so many F3 brothers showed up this morning to get their work out in! So here is what went down:


We moseyed to the West end of the High school facing the bus loop and did the following: 25 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles 10 small(+1 as Emjoi did not shout Halt in time…it’s early and YHC understands) 5 big, Reverso 15 10 small and 5 big, 25 Freddie Mercuries and 10 4 count Merkins (20 total).


We mosey to the track for a triple check check up and divided in groups of 3 or 4. Partner 1 ran a lap(timer) Partner 2 did 53 merkins and partner 3 LBC’s for the time it took partner 1 to run the lap. We did this 3 times. At the end we did one merkin to get the merkin count for this round to a round 160.

We moseyed to the rear of the school to the big Weight room wall, it was lonely so we divided in to groups of 3 again and Partner 1 Ran to a tree (had to choose a different one for each rep)-timer, partner 2 donkey kicks and partner 3 Jump squats as recommended by Opus(PAX option here). We did this 3 times.

The wall was still lonely after all those donkey kicks so we did BTW and shoulder taps one each side down the line and returned. We recovered and took a seat against the wall for 30 seconds. Repeated only this time took a seat for 1 minute. Repeat and took a seat again for 1 minute.

We then ran back to the flag in a line doing the Native American run. We circled up for 20 more merkins to finish the grand total of merkins to 200 at Daville today.

Numberama, namerama, YHC took us out today.

Great workout today gents and it is always an honor to lead.

Have a great Day. Cheers…CB

Announcements – Meet @ Wawa on 301 @ 5:30 for the clown car to the Thanksgiving morning work out on Thursday.

Spit will have his Beast workout at the Creek Friday (confirm the time Spit please)


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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