Always 70 and Sunny
Always 70 and Sunny

Doce Hombres con Bloques.


Heeeelllo F3 RVA. 12 dudes got it done today at Satan’s Hill on this glorious Cinco de Mayo. Hermes and Heist put together a combination of Cinderblock stations and Kárate.

Here is how everything went down:

  1. Intro to F3 and disclaimer statement made. Need to write this down clearly, but point was made.
  2. Warmorama:
    • SSH
    • Hillbillies (very difficult to count this)
    • Ukrainian Soldiers
    • Merkins
    • LBC
    • Deadman hang (left/right)
  3. Block work
    • Many block stations with cardboard cards calling out exercises, including:
      • Sumo squat
      • Sumo squat high Pull
      • Feet on block werkins
      • Block Deadlift
      • Block front squats
      • Block plyo pushups
      • Block swings
      • Block OH Press
      • OH block hold with squat
      • Farmer carry run (this was the timer for the rotation- about 45-60 seconds)
      • bands for monster walks
      • KBs for some rows
  4. Karate with Hermey:
    • front kicks
    • sidekicks with a shuffle
    • round kicks
    • jab
    • jab front kick
    • uppercuts
    • speed bag with a runner timer
    • horse stance with karate punches
  5. Back to Block work for about 8 more minutes left cutting the Farmer Carry in half.


Welcome to our newest member of the Pax, Hunter aka “Leche.” Name comes from his roots growing up on a dairy farm (and because it is Cinco De Mayo).


  1. CSAUP Tomorrow at Godwin
  2. SOJ lunch at Rusty Taco next Thursday
  3. SOJ family get together on 5/21. Ask OC or McGruff how you can help

Wildcat took us out in prayer.

Yo, did you know? Cinco de Mayo:

Cinco de Mayo is not Mexican Independence Day, a popular misconception. Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s May 5, 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day, which falls on Friday, May 5 in 2023, is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations


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