Wednesday, September 27
Always 70 and Sunny
Always 70 and Sunny

Remember when we did Front Crab Walks uphill?…Now, I remember :)


8 Crusty Crabs crawled into the dimension known as the Bermuda Triangle. Here’s what the sketchy car parked at the other side of the parking lot witnessed :


Warmarama : 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC (Side Note : Big Rig is a great counter)


Mosey to wooden poles

Chaplain’s Indigenous Pole Smokers : Line up one man at each pole. Last man Bear Crawls to front while the rest do Pole Smokers. Rotate and Repeato until all PAX have gone once.

Mosey to workout station behind school then split into Two Groups

Group 1 : 3 sets of 7 Pull Ups

Group 2 : 3 sets of 10 Jerkins

Groups switch Stations

Mosey to wall on the side of the school

2 Sets of 40 Donkey Kicks

Mosey back to parking lot

Lunges for about 100 yards

Mosey to football field

4 Corners : 30 Merkins, 30 Flutters DC, 30 Jump Squats, 30 SSH

Mosey to grass hill

Various Animal Movements up to the top of the hill : Started with Shaw-Shank’s favorite Front Facing Crab Walk then did Crawl Bear, Backwards Facing Crab Walk, Bear Crawl, Murder Gorillas facing parking lot, Murder Gorillas facing football field, Murder Bunnies

Mosey to bench for 50 Dips

Mosey to football field : 2 sets of Sprint from back of the end zone to other back of the end zone

Mosey to bleachers : 20 Step Ups on each leg (do 20 straight on one leg before you switch to the other leg) , 20 Incline Merkins

Mosey to parking lot

Running Kicks BTTF

1 minute of Rapid Fire Punches while holding Al Gore


Numbers, Names, YHC took us out

Announcements :

-F3 RVA 9 year anniversary Convergence this Saturday at *7:30 am* at Crucible AO (Blackwell Elementary School)

-F3 RVA Sit N Sip hangout in Amelia this Saturday late afternoon/evening (BYOF, BYOB, Camping overnight optional)

-State Farm is leading a Kettle Bell workout at Bermuda Triangle starting this Thursday and will be offered every Thursday going forward

NMMS : Great to have EF Hutton join this morning. Strong mumble chatter. I wasn’t planning on Front Facing Crab Walks up the hill until Shaw-Shank gave me a friendly reminder on how much he loved them 🙂


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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