Always 70 and Sunny
Always 70 and Sunny

Five Guys


Nice cool 40 degree morning for a Tuesday AM workout, here is how it went down: No, we did not have any burgers and fries !!


Mosey to High School courtyard by bus loop and did 25 SSH, 15 Imperial Walkers, 10 DQ’s, 15 Arm circles 10 small 5 big, reverso same count (thanks Emoji), 20 LBC’s 20 merkins and we are ready.


Triple Check 1 – Moseyed to the inside track and divided Marco Polo and Corned Beef team 1 , Phonics, Trout and Emoji team 2. Team 1(Timer) ran lap around inner loop with a 50 yard sprint worked in the lap. Team 2 squats. Switch at lap Team 2 timer and Team 1 Squats. Next was American Hammers and last was 50 merkins with in the time of the lap (after the November Merkin challenge, this was an easy day.)

Triple Check 2 – YHC let the group pick the exercises and we had LBC’s, Mountain Climbers and Freddie Merceries. Lap on the inner loop the same with the 50 yard sprint worked in.

Next we did 4 corners escalator around the outer loop (not stacking), 10 merkins, 20 SSH, 30 squats 40 2-count Freddie Merceries, we went back down 30 squats, 20 SSH and 10 merkins.

We then did 1 BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.) We stayed together on this one and moseyed to flag for Mary

Mary – We stretched in plank position and wrapped up with Al Gore variations.

Numberama, Namerama. Trout took us out in prayer. In the prayer, Trout made known that this was the 7 year anniversary of the death of his new born twins. We were touched and moved by this today and he furthered his thanks to be with his F3 brothers working out and getting in shape. Looks like we had all 3 F’s today. An honor to lead this morning and see you in the gloom … Cheers CB


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.


  1. Well done Corned Beef! Feel 10 x stronger and younger because of your VMI-fueled motivation. But remember I’m still a few months older than you, so be kind! Great workout. keep em coming!