Wednesday, September 27
Always 70 and Sunny
Always 70 and Sunny

The *Hill* Has Eyes


Warmarama :

10 F3 count SSH

10 F3 count Don Quixote’s

10 F3 count Russian Soldiers

The Thang : 

Mosey to rock pile and choose your poison

All PAX together jog up Satan’s hill then back to parking lot for an exercise. Repeato for as many exercises as possible. 

1st exercise – 20 ball dippers (right side then left side equals 1 rep)

2nd exercise- 50 Merkins 

3rd exercise- 30 four count flutters

4th exercise- 25 squat jumps

5th exercise- 25 Tricep extensions using rock

6th exercise- 30 four count American hammers

7th exercise- 40 squats while holding rock

8th exercise- 30 overhead rock presses

DONE (PAX covered 2.85 miles of running today)


Great to have Spit join us today from north side. Not surprised to see him crush the workout based on the backblasts I see from him. 

Prayers for Marmaduke’s in-laws. Both of them have been hospitalized from Covid. 

Prayers for Rosco’s family as they mourn the passing of his MIL. She just recovered from Covid but 29 hours later she passed away after returning home. 

Prayers for YHC’s sister-in-law down in Florida as their family mourns the passing of her father from Covid. 

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.


  1. Great workout Florence! Pulled it up on my app and we got 250 ft of elevation gain in. Solid! SYITG the rest of week SOJ!