Wednesday, February 28
Always 70 and Sunny
Always 70 and Sunny

Twofer Punisher

Cafe au lait and a Beignet From Cafe du Monde

YHC is getting back into the swing with F3RVA after a weeks Spring break of eating great food and visiting with family and friends in Jackson, MS and New Orleans! Second workout of the day so we had some good strength workout in the books for this workout. Here is what went down:


Mosey to front yard of school and circle up for 20 SSH, 10 DQ’s…(tried to keep these slow as YHC was still alittle sore from the 1/2 Marathon on Saturday!), 10 Ukrainian Soldiers, 10 Imperial Walkers, 15 Arm Circles 10 small and 5 big, reverso, 10 4ct American Hammers, 10 LBC’s, 10 scorpions and 20 merkins.


So warm up complete, we mosey to the back soccer field and form up at the bench. With 5 in the Pax today YHC decides on a rotation workout. First Rotation Station 1 (P1) – runs lap around soccer field as the timer, P2 – dips on Bench, P3 – step ups, P4 – Incline merkins on bench, P5 – Decline merkins on Bench. P5 then runs lap and others rotate up to the next station until and we rotate until all stations have been performed by the PAX for a complete circuit. We did this circuit 2 more times.

As this was a twofer afternoon, YHC had the PAX pick out the exercises for Round 2, YHC chose the lap around the soccer field again(P1) as the Timer and we had (P2) lunges, (P3) flutter kicks, (P4) LBC’s and (P5) American Hammers. We did this the same as above and moseyed back to flag to finish the workout at 45 minutes.

Numberama, Namerama, YHC took us out in prayer.


Mumblechatter was abound this afternoon and we enjoyed talking about Spring Break and what we did with our families the past week. We also discussed our Happy Hour at Bingo Beer on Broad Street will be next Monday look for a preblast in Slack 2nd F channel with the details but please show up at Bingo and we will have a mini-workout for those that may be interested starting at 6 and we will meet @ 6:15 to officially start the 2nd F event.

Prayers to Trout and his family dealing with COVID-19, LabRat who is dealing with Cancer, and TryHard’s Sister who will be beginning her Chemotherapy treatments this week.

Stay safe and be the positive force in others lives this week gents.

It was an honor to lead this evening and have a great week gents! 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.

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