Always 70 and Sunny
Always 70 and Sunny

The Farewell Q


I figured since it was my last F3 workout I would do my best to leave a lasting impression with all those in attendance at the Forge. The workout was tough, but it was a good reminder that even when your body feels like it may fail it is truly all in your head.


  • Stretch it out, get a good warmup in, and mentally prepare yourself
  • Burpee broad jumps — 75 yards, run back to start, run to where you left off, another 75 yards, 5 rounds
  • Suicides — 75-yard increments
  • Partner bear crawls/abs  — one partner bear crawls while the other completes flutter kicks, WW2s, and LBCs
  • One final hill sprint


With all pax completing the workout, I felt a sense of pride in the F3 family. The fact that I, a 22-year-old, was able to create a workout that challenged me and men who are 20 or 30 years older than I am to complete the same workout is insane. The men I have met during my time with F3 RVA are some of the craziest, hard-working, and genuine men out there. If I could leave one thing that may impact each workout from here on out, it would be to compete with yourself. Find someone at each workout who is faster or stronger, and make it your goal to keep up with them. Whether it was DTH, Fresh Prince, Hardywood, and many others, there was always someone I was pushing myself to compete with. Push yourself, don’t hurt yourself, have fun and stay healthy. ~Long Pole


About Author

Inducted into F3 at NoToll 9/25/18 (Ollivander's VQ). [Back Story: VMI Class of 2005, Grad work at UVA, Med School at PCOM in Philly, Pediatric Residency at VCU, Served medical missions x1 year in Papua New Guinea, Settled in Bon Air with hot wife and 2 terrific kids. Work at PAHP (Pediatric & Adolescent Health Partners) and serve at Crossover Clinic. Attend WEAG (West End Assembly of God) - serve on leadership teams for Small Group and Marriage ministries. Serve abroad annually on medical mission trips. Love to hunt and fish at my parent's farm in Lexington VA. Enjoy a monthly Texas Hold'em night with the guys. Build furniture and landscape for fun.]

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