Five men emerged from the gloom to push themselves to be a little bit better than they were the day before. Based on the detailed notes taken by YHC it went like this: COP: All IC – SSH, Helicopters, DQs, Copperhead Squats, Merkins, APDs, LBCs Mosey to the Field – Four Corners – 10 HR Merkins, 20 Regular Merkins, 30 LBC, 40 2 ct Lunges The plan for the day called for a few triple checks, difficult to manage with a PAX of 5. Upchuck related the concept of a blank check where a ghost runner stood in for the…

Twenty-one brothers, including Hardwood (more on this in a minute) posted to honor the 21 year anniversary of those who gave their lives in the shooting at the Appalachian School of Law. (January 16, 2002). It was a moment I will never forget, and these are three people I will aways remember. Each year, I lead this Q for entirely selfish reasons. It is annual cleanse, of sorts. We start off by taking a knee and learning about Angela Dales, Thomas Blackwell and Dean Anthony Sutin. After that, we run a Silent Mile. For me, I reflect on Angela, Tom,…

16 gloom warriors showed up at the AO to see what Swirly had in mind to celebrate 8 years of F3. Due to Swirly coming down with Covid, Swirly made a call to the bullpen and YHC took the Q. According to the deer at the edge of the woods that watched the entire workout, this might be what transpired: Mosey to the first circle for the following: Invisible Jumpropes, DQs, Merkins and LBCs. Mosey to the poles beside the road. Hold six inches while the first PAX perform Heels to Heaven Native American style until all poles were used.…

6:00 to the circle for the COP DQ’s, Deadman Hangs, Helicopters. Imperial Squat Walkers, American Hammers, Schrunchy Frogs, Number off 1, 2, 3, and 4 – these are your groups Mosey to the Amphitheater for instructions and run to each of the 4 stations to see what the plan is Once back at the circle break into groups and go to your station Station 1 – Amphitheater 50 Step ups on the bottom row Box Jump to the top 50 Schrunchy Frog run back to the bottom Repeto – reducing by 10 until 30 then go to station 2 Station…

Eight eager PAX were ready to get going early to get the blood flowing on Christmas Eve, with the PAX count equal to the temperature of 8 degrees at the start. We did: COP: SSH, IPs, Hillbillies, Don Qs, then Boomer Pyle joined us late so 10 burpees. Down to the amphitheater for a Dora 123: 100 Merkins, 200 Reverse Crunches, 300 Jump Squats while other PAX runs to top and back. Mosey over to Rusty Cage. 5 rounds of 6 pullups & 10 WWIIs. Then partner up for 4 rounds of 7 Jerkins. Mosey over to bottom of Rugby…

14 of the best guys to know. Ready to take on dogpile!! Here’s how it went.. WARMARAMAMosey to the Toll Booth for some warmarama.SSH, Imperial Walkers, DQ, Copperhead Squats, Merkins, Groiners, Flutter Kicks, Rosaletas and LBCs. The Thang:Mosey to the middle of the Nickel Bridge, Grab a Partner.P1 run to the 1st light pole, P2 run to the other 1st light pole. 10 Merkins, Run back to the middle. P1 run to the 2nd light pole, P2 run the other 2nd light pole. 10 Merkins, Run back to the middle. P1 run to the 3rd light pole, P2 run to…

10 fairly tough, middle aged dudes fought off the pull of the fartsack to post at RVA’s finest AO for a Fudd inspired beatdown. Here’s what transpired, more or less….. Plant the flag and mosey to the field in front of the Carillon. Line up on the baseline and start jogging north at a slow pace….switch to buttkickers, high knees, karaoke facing East then West, then Bernie Sanders, then stop about 3/4 of the way down. Turn around and start lunging back, after a while face east and start lunging sideways back and forth while facing east, then west, then…

27 guys, including two FNGs posted for the 2022 version of Magnum PI Day. There was some overtime (maybe some false advertising – under investigation), several sweet staches, some great Hawaiian shirts, and lots of great energy and fellowship. This episode transpired like this: Pre-game group (there were about 10 of us) who showed up for Stache Broga were treated instead to 30 extra minutes of beatdown. COP – We moseyed to the far circle for COP, including SSHs, DQs (Abe Vigoda style), Jazzercisers, Merkins, Mountain Climbers, LBCs. Proper Dora – we moseyed down to the bottom of the Golden…

16 overstuffed turkeys broke free from the warmth of the fartsack and posted for a birthday Q marking the end of YHC’s 43rd trip around the sun. According to Wilson, it went something like this: Mosey to the COP circle and around it 4 times (or until we catch up to Wilson), then circle up for: SSHsDQsHelicoptersJazzercisersImperial WalkersCopperhead SquatsAlternating Shoulder TapsMerkinsLBCsBox Cutters THE THANG Amphitheatre Time – mosey down to the pit. Do 11 4x4s in the pit, then 2 box jumps and 6 incline merkins on each step to the top, then 44 SSHs at the top and mosey…