Saturday, September 30
Always 70 and Sunny
Always 70 and Sunny

Rocks for Jocks


Warmarama :

10 F3 count SSH

10 F3 count Don Quixote’s

10 F3 count Russian Soldiers

10 F3 count Cherry Pickers

The Thang : 

Mosey to rock pile and choose your poison

Partner up :

One man jogs up Satan’s hill while other man performs an AMRAP workout. Switch places when partner returns from jog. 

1st exercise – ball dippers (side note : the joggers carried their rocks with them for this first round of jogging)

2nd exercise- Merkins 

3rd exercise- flutters

4th exercise- squat jumps

5th exercise- Tricep extensions using rock

6th exercise- American hammers

7th exercise- squats while holding rock

8th exercise- rock bicep curls

9th exercise- WWII’s

DONE (each PAX covered 2.5 miles of running today)


Boberry has the Q for 3rd F tomorrow night at 7 pm. Check Slack for zoom link. 

Prayer :



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.

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