Always 70 and Sunny
Always 70 and Sunny

She Hate Gross Super 21’s


A rare All Bootcamp transpired at SOT without any rain. The bus drivers said it went a little something like this :

Mosey down hill to parking lot near football field

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC

Super 21 – Do 1 Merkin then 1 WWII; 2 merkins / 2 WWII; 3 merkins / 3 WWII; etc all the way to 21 merkins / 21 WWII (total of 231 reps merkins and 231 WWII)

Mosey to bottom of hill

2 hill sprints then mosey back down to bottom of hill

The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Bonnie Blairs DOUBLE COUNT, Freddie Mercuries DOUBLE COUNT, Burpees, Squat Jumps, WWII’s, Merkins, Lunges DOUBLE COUNT, Flutters DOUBLE COUNT, Carolina Dry Docks, Squats, LBC’s, Merkins)

2 hill sprints then mosey back down to bottom of hill

2 sets of SheHateMe – Do 20 lunges, 10 Groiners, and 10 Merkins from one end of the parking lot to the other. (There and back)

2 hill sprints and finish at the top of the hill on 2nd sprint

Mosey back to Ole Glory

5 Burpee penalty for YHC’s bad planting of Ole Glory which had fallen down

2 MOM : 1 minute LBC’s, 1 minute Alabama Prom Date




COT : Flatline has a clown clar departing from SOT this Saturday at 6:05 am to head to the Bridge Q in Buckingham. Vinny will be leading the Q.

Gypsy is still looking for a couple more volunteers to serve this Saturday at Virginia Home for Boys and Girls from 10 am – 2 pm sorting out clothes. Masks are required. Pizza will be provided. Contact Gypsy for more details.

Vagabond has the Q at Rock N Roll this Saturday at 7 am. Pre Run with Bone Thugs at 6:30 am.

NMMS : Great push this morning fellas. That was a hard Q. Super 21 looks good on paper but adding up all those sets gets painful. Glad we knocked that out first.


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. Super Q Florence! Those super 21’s super sucked. I was wiped after that. Definitely regretted not doing a run this morning.

  2. Haha and to think I almost joined you, Rosetta and Doozy for a run for the first time! Blame Beaker…

  3. I was a bit intimidated by the look of the pax when I drove up… a bunch of runners. What was I getting myself into. Should I stay or should I go. Thanks for the last minute change to bootcamp. Bootcamp was punishing enough. Great beatdown Florence!

  4. Haha anytime Beaker! Thanks for saving me from getting burned on a run behind Tobit, Rosetta and Doozy.