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

Track and Field


Warmarama :

10 four count SSH

10 four count Don Quixote’s

10 four count Russian Soldiers

10 four count cherry pickers

10 four count Merkins

The Thang : 

Mosey to football field and line up on goal line. Each of the following movements was performed to the 50 yard line then sprint back to the goal line for the next movement :

1st movement – Broad jumps with a burpee at the end of each jump 

2nd movement – Joe Hendrix Aka backwards bear crawl

3rd movement – regular bear crawls

4th movement – kangaroo hops

5th movement – front facing crab walk

6th movement – backwards crab walk

7th movement – lunges

Line up on goal line. QIC leads PAX in a combination of the following football drills :

Chop your feet , Move left, Move Right, Hit the Ground, get up, Roll Right, Roll Left, Sprint to 50 yard line

Line up on track 6 feet apart in single file line for shake n bake aka Indian run aka indigenous run. After each lap, stop for an exercise :

1st exercise – 50 Merkins

2nd exercise – 30 four count flutters

3rd exercise and 4th exercise done without a lap in between – 50 WWII’s then 30 four count American hammers

Mosey back to flag 



Need someone to take the Breaking Bread Q for Saturday November 28 at 5:30 pm. Sign up on Q sheet. Make dinner for 10-15 people. Message Upchuck for any details if you can’t find them on F3RVA’s posts online or on slack. 

Great to see Spit again as he makes his rounds to hit every available AO in Richmond (30 total!). So far he’s hit 15. Awesome to see that. 

It was brought up in mumble chatter that Timberwolf and Satan’s Hill could use more PAX to lead Q’s at those AO’s. Sign up on Q sheet in advance if you’re interested. 

Remember to lift up the teachers, students and frontline workers in your prayers as they deal with the complexity and difficulty of navigating COVID

Nancy Lopez is traveling to Emerald Isle for a weekend getaway 

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. Spit – take care of Satan’s Hill for me tomorrow. Duke had me running 6.2 so I will be absent. It’s a good AO. Go exploring