Always 70 and Sunny
Always 70 and Sunny



At Hoedown today, we had 15. Someone said today was like purgatory. I took that as a compliment because there is a worse place than purgatory. It started like this.

Mosey to the Corner Parking Lot

20 SSHs

10 Man Maker Merkins

15 Knee-ups

20 IWs

10 Diamond Merkins

15 Gorilla Jacks

20 Ukrainian Soldiers

10 Stagger Arm Merkins

15 Crunchy Frogs

I detected an increase in the level of complaining. Perhaps a change of scenery would help. And so we moved to the asphalt playground.

10 Don Quixote

10 Stagger Arm Merkins

15 Flutters


Line up about 2/3s from the end of the asphalt playground.

Burpee/Broadjump to the first white line and then Bear Crawl to end

Crab Walk back 2/3s of the way and Burpee/Broadjump to the starting line.


To the grassy area in back

Count off in 3s; Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Counter-clockwise.

To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

To the rails for 10 Bulgarian Split squats each leg (single count), 10 derkins (single count), 9 and 9, 8 and 8 etc.

Wall Courtyard: 15 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

Wall Courtyard: 15 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

Wall Courtyard: 15 Lalannes (People’s chair) in cadence, 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

Stretching and time’s up.

It was great to have this group to lead today! If you haven’t already, I encourage you to be the Q. You get an additional amount of adrenaline so you’re able to do more. You’re in control. You can back off when you get sufficiently tired. And it’s always amazing knowing that the pax will actually follow your lead!
One standard I’ve been a slack about is the disclaimer at the beginning of the workout. We should always do this.

Below is what I found on F3nation.com. I think I need to work up a shorter version.

Disclaimer and Notice

F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.



  • Update your contact information in Slack. I had to do this on my computer. I could not get it to work on my cell phone. I clicked on my picture in the top right corner. Selected ‘profile’ in the drop down and scrolled down to see the emergency contacts.
  • Gomer Pyle is looking into getting ‘dog-tags’ we can wear with contact information.
  • At Robious Elementary Homerun derby tomorrow.
  • HumpDay Happy Hour at 6:00 at Snuff’s. Bring swimsuit, beer. Details on Slack, #2nd F Fellowship
  • Leadership call tomorrow at 5:00. Details on Slack. See #Leadership.
  • At least one person in every group should carry a phone in case it is needed. If someone has a heart attack, you don’t want to have to run back to get a cell phone.

Takeout by YHC


About Author

Retired from Duke Energy in Charlotte after 40 years in various accounting roles. Started with F3 in Charlotte summer 2012. Moved to Richmond area summer of 2021 to be near son, daughter and grandchildren who live in the Richmond area.

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