Saturday, September 23
Always 70 and Sunny
Always 70 and Sunny

Quarter Pounder with a Santa’s Ladder and Obama Fries


A wolfpack of six emerged from the den at Timberwolf. According to the runners avoiding an EH from us, here’s what went down :

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

Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

Mosey to football field

Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

Santa’s Ladder from sideline to sideline – run to opposite sideline and do 10 burpees. Run back to starting point then back to the opposite sideline and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for the 5 to 1 reps. 

Mosey to corner wall on the school building facing tennis court

PAX line up in People’s Chair position on the wall. 1 PAX runs around the corner to the basketball court and back while the rest of the PAX remain in People’s Chair. Rotate until all PAX have run.

Mosey to Ole Glory for some Mary

40 Flutters IC, 20 Freddie Mercuries DOUBLE COUNT, 50 LBC’s IC, 30 WWII’s

Obama – This movement is bear crawl for 4 hand moves then stop to do 4 merkins. (Obama was the 44th POTUS). Repeato from curb to light pole




COT : Saturday June 4 Vinny is Q’ing the Bridge. Looking for a big group to head out there. Coordinate your clown cars.

This Saturday 3/5 the various Saturday AO’s will be converging upon Dog Pile

This Sunday 3/6 is the GLOW Run for Galactosemia in New Market at 5 PM. Meet at Satan’s Hill (aka the clubhouse (15300 Sultree Dr, Midlothian, VA 23112)

Prayers for all PAX on IR. Being injured and missing F3 is always a bummer but we are praying for you all and stay focused on healing up. Don’t rush it.

YHC took us out in prayer.

NMMS : Boberry and YHC spotted two runners before the Q. One of whom was on the track but we suspect sprinted away when he saw us doing Merkin JAX. We’ll get you next time! If any PAX want to do lunch next week, let YHC know and we can pick a spot.


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.