Always 70 and Sunny
Always 70 and Sunny

Rev Came to Rock Out


5 Head Bangers played air guitar at Rock N Roll today including an FNG. Here was the view from the Mosh Pit :

Warmarama on basketball court : 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 tennis courts

Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Freddie Mercuries DOUBLE COUNT, Merkins, Ball Dippers DOUBLE COUNT, Flutters IC, Burpees, Lt Dans, Carolina Dry Docks, Hello Dollies IC, Merkins, Squat Jumps, WWII’s, SSH)

Mosey to parking lot behind playground

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.

Mosey to hill in between baseball fields

Triple Nickel : Start at bottom of the hill, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). The exercise we did was Burpees. 

Mosey to nature center, take a left and lunge walk down to the gate

Mosey down trail, take a left then head back to parking lot and mosey BTTF

6MOM : 60 LBC’s IC, 60 WWII’s IC




COT : Continued prayers for Lab Rat and TryHard’s sister Elisabeth as they go through chemo; Prayers for Gypsy and his upcoming heart surgery May 16; Bone Thugs is enjoying his new job and adjusting to the new transition

YHC took us out in prayer

NMMS : Welcome David Stefano now named Rev. Very encouraging and spiritual guy who’s been leading a similar workout to F3 at Rockwood with a couple of his friends.  He decided he wanted to join us. One of his friends named Tony will be joining us next week. And YHC recruited another prospective FNG named Cecil walking around the park who has been interested as he’s watched us each week. He gave an HC to come next week. It’s awesome watching this AO grow and bring out the Rockwood community. A lot of diversity in the area which is exciting. Seize the day Brothers and keep bringing those Sad Clowns out to all our AO’s!


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.