Monday, September 25
Always 70 and Sunny
Always 70 and Sunny

Graveyard Shift OTB 1/16/23


2 Grateful Dead arose from their slumber to attack the day at Providence Elementary. Here’s what the pigeon on the ground that YHC almost stepped on observed :

Warmarama : 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 other side of the school where bars and workout stations are

4 rounds of 20 Jerkins OYO (switch grip every set)

50 Dips OYO

Mosey BTTF

50 Stiletto Squats OYO (squats with your heels elevated on a curb)

35 Starfish Crunches OYO DOUBLE COUNT (also known as X Factors)

Partner Up : 

Round 1 – Partner 1 farmer carries two 35 lb dumbbells across the parking lot and back while Partner 2 broad jumps

Round 2 – Partner 1 farmer carries two 35 lb dumbbells across the parking lot and back while Partner 2 does Merkins

Mosey to the big hill behind the school and down to the bottom 

Crawl bear to the top of the hill then mosey back down 

3 sets of Sprints to the top of the hill

Mosey BTTF

25 Doozy Style WWII’s OYO

40 Stiletto Squats OYO

1 minute of Flutter Kicks

Bear crawl to other side of parking lot

Mosey BTTF one last time for 1 minute of Merkins


Numbers, Names, YHC took us out in prayer while gasping for air 

Announcements :

Tomorrow OTB Kettlebell workout at Old Hundred Elementary 5:30 am – 6:15 am (contact Oyster)

Tomorrow Chaplain has the Q at the new Chester AO Bermuda Triangle 5:30 am – 6:15 am at Goyne Park (2 FNG’s reached out to YHC on Facebook about this so we’ll see if they show)

Frozen Triangle CSAUP this Saturday 1/21 starting at 6 am at DogPile (No Rock N Roll this Saturday. Go to DogPile)


You know the workout was hard when you’re the Q and you’re gasping for air and your heart is pounding at the end. Had to take a few 10 counts during the Q and/or walk to catch our breath. Do what y’all need to for modifying and catching your breath. Let’s make sure we’re being safe and are close by a phone at all times. Great to see Big Rig and catch up. He’s a Beast! 


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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