Thursday, September 23
Always 70 and Sunny
Always 70 and Sunny

Killer B at Hoedown


12 F3 brothers showed up for a Monday morning workout to start the week off right and here is what went down:


We do a short mosey to the Lido deck looking down over the parking lot and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Helicopters 15 Arm circles (10 small 5 big), Reverso, 20 4ct American hammers, 20 LBC’s, 10 scorpions and 20 merkins.


We mosey up to the soccer field and YHC had to layout the Killer B course with glowsticks spaced 10 yards apart for 40 yards. We all line up on the starting line perform 10 burpees and broad jump 15 yards, stop at the glowstick and perform 10 2ct Bonnie Blairs (aka Ball dippers). Broad jump 15 yards, stop at the glow stick and 10 WW2 (Big Boy with out standing up) sit ups, broad jump 10 yards and perform 10 LBC’s. We then Bearcrawl back tot he starting line. We Al Gore for the 6 and this would be one complete rotation. We do this 3 more times for 4 total rotations.

We then divide into groups of 3 for a triple check, P1 runs lap around the field as the timer, P2 performs squats, P3 bench dips. It was great partnering with Pucker and Pigskin on this one.

We then mosey to the pull up bars and had everyone perform 10 pull ups in any fashion(2 sets of 5, 3 sets of 3 and 1 pull up, etc…), or they could modify with jerkins.

Mosey back to the flag for 3 minutes of stretching.

Numberama, Namerama, YHC took us out in prayer.


So YHC blew the dust off a classic workout from a couple of years ago. The Killer B was part of the Iron Pax Challenge and was YHC’s first taste of this special workout format and competition. Keeping the PAX together rather than trying to race each other to finish 4 rotations made for a nice steady burn this morning and we were all soaked. It was great to see some new faces and some I had not seen in awhile.


Baseball Picnic Event this Saturday, July 31, 2021.

Homerun Derby Tomorrow – EF Hutton is leading this great get together for all the sluggers in the PAX.

Have a great week gents, it was an honor to lead this morning and I will see you in the gloom, Cheers….CB!


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

1 Comment

  1. Nice workout today, Corned Beef. This brought the pain. If memory recalls, you added a fifth round in there.

    Nice to partner with Snuff and Fireman Ed. Happy to act as a wind break for Garbage Plate.

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