Always 70 and Sunny
Always 70 and Sunny

F3 HR : Ignite AO on VA Beach


Warmarama : Various exercises 


11’s : Pull Ups and Reverse Lunges

Grab a bucket of sand : farmer carry between garbage can locations on the beach stopping at each can for Upright Rows with Bucket and Big Boi Sit Ups – Start at 5 reps of each exercises and increase by 5 reps at each stop all the way up to 20 then Repeato in descending rep order with Bernie sanders with bucket in between stops. 

Partner in teams of 3 : One PAX farmer carries TWO buckets of sand in between life guard stations while the other 2 PAX pull a sled full of sand. Switch out at lifeguard station with someone else to farmer carry buckets then Bernie sanders on the way back with buckets and sled. 

Repeat above circuit one more time

Partner up in teams of 4. Pour out sand and fill buckets with ocean water. While holding bucket of water, three PAX does 5 reverse lunges, 5 overhead press, and 5 upright rows while the 4th Team Member pulls sled of sand backwards from the ocean to the lifeguard stand using a rowing motion then repeato back to the ocean and switch out. Complete when all 4 PAX have pulled the sled. 


Numbers, Names, Sunshine rooks us out

Prayers for Icky’s friend who has a 10 year old needing a bone marrow transplant but his body is rejecting it; Prayers for Heartburn back in RVA recovering from jaw surgery 

NMMS : What an awesome AO right on the VA Beach shore at Ignite Park. This park is built for military exercises with tons of different pull up bars, monkey bars, vertical rope climbing, etc. T Claps to Icky looking up F3 on his own and coming out uninvited. YHC invited FNG Pew Pew while seeing him on the monkey bars during the Q. Turns out he’s a Marine from Camp Lejeune just visiting. ABR (Always Be Recruiting) my brothers! HOO AH!


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.

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