F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Longpole on Leave

3

The gloom was a little extra glooming this Christmas Eve. Six brave souls stood to preemptively burn the calories to be consumed on Christmas Day. Starting with a quick warm-up run and some stretches, the switch was flipped and the real fun began. While one partner ran two laps around the parking lot, the other partner completed 10 inverted merkins, 15 merkins, and 20 air squats. This circuit was completed three times. Next, the Pax ran down to the bottom, completed a three minute plank and then prepared to take on the next task. Using the light posts along the route, the Pax completed four suicide sprints, completing 10 additional merkins for each additional light post they reached and completing 15 WWIIs each time they reached the baseline. The pax then sprinted to the top of the hill where they finished the morning strong with several sets of bear crawls and other additional ab exercises.


It was an honor to be able to Q while home on leave. Keep pushing, make yourself and those around you better, and be there for one another. These are the things I love about F3, its one big family.

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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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