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

FNG and a Banjo as a Ruck Sack


3rd F: (Faith)
many who are first will be last, and many who are last will be first” ( Matthew 19:30)
~TAP for the families and those impacted by all the conflicts in the world today. All sides of a conflict have 1000’s of family members impacted by the requirements imposed by a handful full of people who see the loss of lives as just a means to an end.

~TAP for the youth of our country as they enter into the adulting world among some of the highest inflation, soring gas, and house prices that has become damn near impossible. For them the American Dream feels like it is out of reach. A Starter home these days is between 200 and 300 dollars a square foot… think of that for a second.. Starting a new career at beginning salary and looking at a 900 square foot house that is going for $250,000 and gas prices at 4$ a gallon. The 20 somethings is quickly become the fastest growing homeless and suicide rates in the US.

2nd F: (Fellowship)
Therefore encourage one another and build each other up, just as in fact you are doing. (Thessalonians 5:11)
FNGs are starting to come out in the Winter thaw… There are many 2nd F opportunities coming up. If they are hesitant to starting the F3 lifestyle with a 0445 wake up call, then bring them out to a 2nd F event. F3 is more than just a workout and there are no rules stating the FNG has to start off at a 1st F event.
~2nd F lunch event kicking back off in the Short Pump area. It will be the 2nd Tuesday of each month around the Short Pump and Glenn Allen area. See Slack 2nd F Channel for location details
~HDHH Wednesday 4/6 at the Answer on Broad.

1st F: (Fitness)
“Always prepare yourself physically as best as you can” Moral Code 235

COP: (Circle of Pain) warm-up

  • 5 Burpees
  • 10 Lunges
  • 15 Imperial Walkers
  • 20 Merkins
  • 25 Plank Jacks
  • 30 Squats

    Mosey to the Tennis Court

4 Corners
Starting in the center of the 3 tennis courts you run to one of the 4 corners and perform 10 of a set exercise then run back to center for 2 Burpees.
Go to the next corner and so on and so forth until all 4 corners and 4 sets of burpees are completed. We did 4 rounds of this with the following exercise in the corners. (32 burpees in the middle as well)

Round 1MerkinsWide arm MerkinsNarrow MerkinsCarolina Dry-dock
Round 2WW2LBCFluttersHells to heaven
Round 3SquatsLungesSummo SquatsJump Squats
Round 4MerkinsWW2SquatsBurpees

10 or each exercise

Modified CAGE FIGHT WAR!!!
YHC has a pack of F3 Workout cards. (See MudGear site to order a set)
The game is simple: PAX lines up against the cage fence. One by one you draw a card, announce the exercise on it and keep it. (yes just one Body Karate.. )
(Number cards you add 10 to it, face cards are 20, aces are 100)
The entire pax does the exercise at the far end fence (3 tennis court lengths away) and return to start. This is done until each pax member has called out their card.
To finish this off; after each pax has their card, in pairs, they pick another pax member to “Play war” with. The higher card is the winner and the reward is we all get to do the exercise plus 5 extra in the count before collecting the losing card. this continues until one card left and we double that one up.. (Winner was 100 Arm circles. so we finished with 200 of them)
Exercises pulled todayMonkey Humpers, Ranger Merkins, Low Slow Squats, Flutters, Arm Circles, Karokee, Standard merkins. lunges, WW2, and few more i forgot.
Mosey back to the AO launch.

5 Mins of Mary:
Flutters, Rosalittas, and LBS to take us to 8AM.

DONE!!. Lets go get coffee.

NMS: It was great to see the SOJ PAX again. Not gonna lie, YHC was a bit nervous to be leading a beatdown right now. i wasn’t sure if i would be able to finish it or not. Having a heart issue is no joke.. but having a heart issue that comes and goes is just a royal pain in the ass since you have no idea if it will happen or not. But, its all up to the Great Sky Q so, I will go where he leads me. However, just in case, Florence had told me ahead of time if needed someone was ready to step in and finish it out for me.
Was great seeing all the 2.0s out at the beatdown this week. Oreo, Hammer Head, Poison Ivy, and Banjo all did great. (T-CLAP to Try Hard with the interactive Banjo ruck sack).
FNG Dingo held his own today as well. That 1st F3 beatdown is never an easy one. Thank you Chaplain for pairing up with him and making sure he knew what the exercises were. Dingo is an interesting pax with many world experiences. I look forward to meeting back up with him in the gloom or a 2nd F event to hear more about his adventures.
It was a great way to start the weekend off and YHC appreciate the PAX of SOJ allowing me to lead at Rock and Roll.

AS always: If you have read this far. Take the next 30 seconds to text a person in your life that you have not heard from in a while. It may be what helps them through the day.

Thank you for allowing me to lead.
John (Gypsy) Boles


About Author

Raised in Hampton.. Two 2.0s.. Director of Expansion: Speed For Need.. F3 Nation Truebadour.. Brother in the Gloom.. A broken pax, but working daily to be better.


  1. Loved the Cage Fight exercise. Definitely stealing that for a future Q. Leave it to the former MMA fighter to throw that into his Q haha. Thoroughly enjoyed the 2nd F and 3rd F also. Well said on the crises around the world and the youth coming out of college.

  2. Good to see Ponch is back. Maybe we can get him back to a heartbreak, he lives right around the corner.

  3. Different Ponch here Handshake. This Ponch lives in New Market one house up from Satan’s Hill. The New Market crew named him. Or were you thinking of Posh? Cuz Posh moved to Chester. But he’s been coming occasionally to Rock N Roll since that’s the closest to Chester.