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



Adios to Motorboat who is doing a job transfer this weekend to Spokane, Washington. Safe Travels! We wish you the best! Hope you can find an F3 group there. Or start one up!


Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

Warmup: in cadence

20 SSHs

20 Imperial Walkers

20 Squats


Mosey to Heartbreak Hill

Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

Mosey to one side of the Railings on the sidewalk

11s with Hand Release Merkins on one side of sidewalk and WWIIs on the other side. In between each exercise; climb over one railing and then under the second railing to reach the other side; Next time, Under one railing and over the next. Next time, over both railings and under both railings. Repeat

Mosey to outdoor basketball Court in back of school

4 Corner Blimps with alternating Bear Crawl or Crab Walk in between each corner:

5 Burpees

10 Lunges

15 IWs

20 Merkins

25 Plank Jacks

30 Squats

Mosey to benches in front of Quioccasin;

10 Dips

10 Bulgarian Split Squats right leg

10 Derkins

10 Bulgarian Split Squats left leg

3x in cadence

Mosey to shovel flag for

20 Heels to Heaven in cadence

60-count 6-inch leg lift



April 22: Saturday: Whitesnake’s Bluegrass Festival this Saturday: 11am to 8pm: at American Legion Post 354, Midlothian, Virginia; Parking at James River High School (3700 James River Rd.). See

Or go to 2nd F fellowship on Slack, April 8.

May 6: Saturday: CSAUP: See GomerPyle on Slack, 1st F Fitness for more information.

Take out 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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