Always 70 and Sunny
Always 70 and Sunny



Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

The Thang :

Fartlek run through neighborhood and back to starting point. Several stops along the way for PT. At each stop, each PAX chooses a different workout of 30 straight count reps. 

1st stop : Bullseye called Ball dippers

2nd stop : Boberry called Carolina Dry Docks

3rd stop : Nancy Lopez called plank jacks

4Th stop : Wilson called LBC’s

5th stop : QIC called merkins

6th stop : Bullseye called monkey humpers

7th stop : Boberry called Heels to Heaven

8th stop : Nancy Lopez called some exercise I can’t remember (sorry Nancy lol. Leave a comment here if you remember)

9th stop : Wilson called ab exercise where you alternate right elbow to left knee for 15 reps then alternate to other side for 15 more reps 

10th and final stop : QIC called mountain climbers (We covered about 2 miles total on our fartlek)

Line up at Satan’s hill for 2 sets of sprinting all the way up hill then mosey back down

Mosey to rock pile and grab a rock :

30 overhead presses (hold rock overhead if finish early)

30 bicep curls 

30 squats 

Put rock back in its natural habitat 

Parking lot suicides : touch every parking lot line (I think there were about 15 lines)

Mosey to metal railing :

30 dips

30 jerkins

30 incline merkins



T claps for Boberry’s son Snitch who taught himself to ride a bike without training wheels. Boberry also mentioned his appreciation for F3 building his strength and endurance to be able to run with his son while his son bikes, and how he was able to help lift some heavy coupons to help his parents out during a move. 

Nancy Lopez asked for prayers for the daughter of his DM. She was recently committed for some mental struggles she’s going through. Prayers for their family. 

QIC shared how he is relying on God to change his mindset to be a more positive person and not to judge others, especially at work. When people treat me poorly, my tendency is to treat them poorly also. You never know what someone is going through or what they’ve been through to get to the point they’re at. My actions shouldn’t be predicated on someone else’s behavior. My actions should be based on what Jesus calls me to. I want to encourage people, not condemn people. 

Naked moleskin :

“For it is commendable if someone bears up under the pain of unjust suffering because they are conscious of God. But how is it to your credit if you receive a beating for doing wrong and endure it? But if you suffer for doing good and you endure it, this is commendable before God. To this you were called, because Christ suffered for you, leaving you an example, that you should follow in his steps. “He committed no sin, and no deceit was found in his mouth.” When they hurled their insults at him, he did not retaliate; when he suffered, he made no threats. Instead, he entrusted himself to him who judges justly. “He himself bore our sins” in his body on the cross, so that we might die to sins and live for righteousness; “by his wounds you have been healed.””

‭‭1 Peter‬ ‭2:19-24‬ ‭NIV‬‬




About Author

Joined F3 in Tallahassee FL on 9/12/18 during Hurricane *Florence*. Brother-in-Law Bocephus from F3 Charleston SC was responsible for the EH. Moved to Richmond in August 2020 and been rollin with F3RVA ever since.


  1. Tclaps to you Florence. Great Q. Appreciate your honesty talking about something that I know I struggle with as well.

  2. Florence – yet another great Q. Sprint up and mosey back my ass! Barely mosey up and pray I don’t fall coming down is what you should have called it. Have a great day men.