Always 70 and Sunny
Always 70 and Sunny

IPC Week 3 “571” & Running Bootcamp


3 Iron Bros and 2 Running Bootcampers hit the playground and streets of BWES. Two joggers running behind the playground witnessed the following :

THE THANG : From the Men of F3 Pugent Sound (Seattle, WA) – “This WOD was dedicated to Kathleen Walzer (Burns’ M). She courageously battled Pancreatic Cancer. A **571** day battle fought with love, grace, and trust in faith”


20 Cinder Block Overhead Presses

20 Burpees

20 Cinder Block Curls

20 V-Ups

20 Cinder Block Goblet Squats

13 Cinder Block Man-Makers

400M Run


one more 400M Run


Judge and Machismo got far into the 5th Round but had to stop so they could give themselves enough time to head home and get ready for work. YHC finished the full workout in 44 min, 45 seconds.

Rosie and Doozy got in 4 and a quarter miles of running with exercises mixed in on a compounding Horseshoe circuit. Very impressive they did that in 45 min.

Numbers, Names, YHC took us out after COT

Prayer Requests : Gypsy’s sister had a stroke so he’s going to see her after the Convergence. Continued prayers for all those on IR : DTH’s sister Elisabeth, Lab Rat, Doublemint, Fresh Prince, Chaplain

Announcements : TOMORROW 9/24 Convergence at 7:30 am at Grid Iron then Retreat in the afternoon in Amelia (contact Gomer)

NMMS : On the last round of 20 Burpees, YHC swallowed grass on the way down to the ground and almost spilled merlot. Started dry heaving for a solid minute while still continuing the workout haha.


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.

Comments have been shifted to Slack. Please post all comments on backblasts in Slack.