Always 70 and Sunny
Always 70 and Sunny

Enter the Arena For The Dirty Thirty


17 gladiators entered the arena for some outright thuggery, some epic shenanigans, and a small taste of Gymkata. Let me grab my “E-Winke”, and I’ll tell you the tale:


  • Love Rollercoaster:
    • Apple Turnover the three hills: (Bear Crawl, Crab Walk)

COP #1:

  • Mosey to the cul-de-sac
  • Welcome & F3 Disclaimer
  • SSH x20 IC
  • DQ x10 IC
  • Squats x10
  • Scorpion Kicks x10 IC

COP #2:

  • Dirty 30
    • Plank to elbow plank x30
    • V-ups x30
    • WWII x30
    • Heels to Heaven x30
    • Freddy Mercury’s x30
    • Run to the top of the hill (repeat Dirty 30)
    • Run to the cul-de-sac (repeat Dirty 30)

COP #3:

  • 30 second cool down
  • Mosey up to the lot with rails for some Gymkata
  • Dr. J’s (squat, jump shot, pivot) into position:  40 Jerkins, 40 Dips
  • Mosey back to the Flag

COP #4: (Extra Credit)

  • Merkin Ring of Fire to raise awareness of Veteran suicide. It is an absolute tragedy that 22 Veterans kill themselves everyday!


  • Counterama
  • Namerama
  • Announcerama (see Comments)

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” — Teddy Roosevelt

I was overcome by emotion from all of the love and support shown my way today. I thank you all so much for the huge turnout! There isn’t a single person here at F3 Richmond that hasn’t made a difference in my life. It was an honor to enter the arena with you all today; I apologize for not doing it sooner. I am Bone Thugs, and I will see you at the crossroads.


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  1. Awesome, wish I could’ve been there. Look forward to a future Q, perhaps on the 1st of Tha Month.

  2. Prayer requests for a full recovery for Doozy.
    See the pre blast for Hardywood’s Alpacapalooza.
    Puppy pile coming up this weekend.
    Bone Thugs 10K is August 21st.

    Please let me know if I messed any of these up. Gentlemen, today was a special day for me, and I really enjoyed. It truly was an honor!

  3. “Not because they are easy, but because they are hard.”

    You have inspired us with your sticktoitiveness.

  4. Well done, Bone Thugs! You have inspired me in the last several months to make myself better. I can’t wait to post at one of your future Q’s which will be in honor of the hit single “Thuggish Ruggish Bone”

  5. BT –

    I really wish I could have been there for this, oh well I will be there for round 2. I will be back in the gloom next week for sure.

  6. Bone Thugs, great VQ, and glad to be part of this beat down. To wrap this up with a Roosevelt quote…tops! I look forward to seeing you in the gloom….Cheers CB.

  7. Atta boy Bone Thugs! Way to stay with it and create and more positive, happier, healthier you. You’ve come a long way from crushing Sonic bathrooms to F3RVA beatdowns. Now go crush the 10k!

  8. Welcome to the Q sheet. St Charles represent – you know I can hear da bells.

    Sorry I missed it BT.

    Gitty up.

  9. Proud of you brother and the example you are setting. You have reached a whole new F3 level – it’s no longer about yourself anymore but the brother next to you. Keep leading! ?