Always 70 and Sunny
Always 70 and Sunny

Speedo’s Return and 2 FNG’s


8 Metal Heads posted at today’s concert at Rock N Roll. According to the groupies, here’s what happened :

Slaughter Started bear crawl from parking lot to basketball court

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


Mosey to playground and curb crawl from end to the other

Mosey to parking lot behind playground 

Hightower – 

F3 Myrtle Beach SC lost Jacob “Hightower” Hancher as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. They dedicated this workout to honor him. It’s based on this Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Combine all previous variations together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

Mosey to grass hill where the steps are going to baseball fields

1 of each animal movement going up hill with a mosey back down : front facing crab walk, crawl bear, backwards facing crab walk, bear crawl, frog jumps (broad jumps), murder bunny without the cindy, murder gorrilla facing right, murder gorilla facing left (this is a sideways gorilla like movement invented by Chaplain)

Mosey to wood poles behind baseball fields and do 32 pole smokers for YHC turning 32 today 

Mosey to nature center, take a left and do lunge walks down the trail until you reach the gate 

Mosey to parking lot in front of baseball fields (During the mosey, Speedo sets the pace with a walk while other PAX run to the bridge back and forth until Speedo reaches the bridge)

4 corners on parking lot : exercises – 10 Ball Dippers DOUBLE COUNT, 20 Lt Dans, 30 merkins, 40 LBC’s

Mosey back to parking lot where Ole Glory is planted 

32 incline merkins on wood railing

Mosey to basketball court

4 corners with animal movements between corners : bear crawl to 1st corner and do 10 merkins, front facing crab walk to 2nd corner and do 20 crab cakes DOUBLE COUNT, murder bunny to 3rd corner and do 30 groiners, lunge walk to 4Th corner and do 40 SSH

COP : 50 WWII’s IC, 50 LBC’s IC, 30 seconds of flutters




COT : ongoing prayers for TryHard’s sister Elisabeth specifically for the right chemo treatment to be chosen and a miraculous speedy recovery ; Newly named PAX Dingo is working on an amazing cause shipping containers of prosthetic limbs to amputees in Southeast Asia’s islands ; Chaplain’s inaugural kettlebell Sunday evening workout starts tomorrow at West End Assembly of God from 6:30 pm to 7:15 pm ; prayers for Fugitive’s new phase of life dealing with a walking baby constantly keeping him on edge 

NMMS : Speedo returned to F3 for the first time since IPC in 2020. He’s been dealing with a nagging ankle injury due to a foot complication he’s had his whole life. Great to see him and welcome 2 FNG’s today including TryHard’s friend Floppy Disk and YHC’s neighbor Jiffy Lube. Great 2nd F at Southern Taste Diner afterwards. Good luck to Doozy and all those running Petersburg Half Marathon. Safe travels to all those out of town. 


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.