4 regular F3 brothers joined for this magnificent day to workout: Here’s what went down. Mosey to COP 10 Don q’s, 10 Ukrainian solders, 10 Merkins, 10 LBCs Mosey to Publics for a cumulative 4 corners: 15 merkins, 15 WWIIs,15 Rosita’s with a pump, last corner 10 Burpees. Mosey up to Rusty Taco. Stop 25 SSHs, 25 LBCs , 25 two count mountain climbers, 25 two count American hammers. Mosey west towards Lauderdale, Stop at Mexico restaurant: 20 merkins, 20 STH, 20 Freddie mercuries, 20 dips on (very nice benches). Mosey west to our Gridiron Starbucks, stop at the fountain…

Three Pax gathered on a bright and pleasant morning for a blend of running and bootcamp. YHC led the group to Geese Lake. After a quick warm-up, we took on laps around the lake, incorporating 20 Derkins, 20 Deeps, and 20 Flutters per loop. We covered a total distance of 3.7 miles. Have a great day, everyone!

We jogged over to the Parking Deck at Dave and Buster’s. I took the shortcut. The others took the route down 3 Chopt, John Rolfe, Old Brick. Warm-up 20 SSHs 20 IWs 10 Don Quixote The gameplan; start at the bottom of one stairwell, run to the top level, run across the top level over to the other stairwell, run to the bottom, turn around and run back to the top level, return across the top level to the first stairwell, run to the bottom and do 20 merkins. I think I did 7 times, not sure. Then we returned.…

Six warriors looking to increase the average attendance at WTH, were shook taking a reverse route to SPES. We first ran to the lit Nissan dealer to do some warmups. While I never found my dad’s mid maroon Datsun hatchback, we did find a nice ~100 yard stretch to do 11s with jump squats and merkins. We then moseyed to the SPES bus loop and partnered up for a bus loop run and ab exercises (WWIIs, Heals to Heaven and then American Hammers). The fam then ran past the front of the school to the first pavilion. Just taking up…

Six of the West End’s finest gathered on this warm start to May. The old guys got to show the young buck what F3 endurance is all about. The thing: Head out from the flag towards Wellesley, Stop at the Wells Fargo parking lot for Little COP: 10 Don Q’s, 10 Ukrainian soldiers, 10 merkins and off again. Not too far down the road we passed a walker who ungraciously did NOT say hello. We thus had to stop for five Burpee as a penalty. The mosey continues hang right into some new territory and find two culdesacs that look…

As temperature warmed up, it drew a group of seven to enjoy the beautiful spring morning. We kicked off with a quick warm-up before diving into the crowd favorite —cul-de-sacs. At each stop along the way down, we did 20 Merkins and 20 two-count LBCs. On the way back, we switched it up to 20 Carolina Dry Docks and 20 Heels to Heaven. We covered 3.5 miles. Fantastic effort all around!

Showed up to WTH expecting a Pigskin beatdown only to find out we were not invited to his OYO Wall Street Journal: Am I fit for my age workout.. Come on man.. Seriously?! You are Pigskin..you have elevated to a singular name status like Prince or Madonna.. we all want to be as fit as you at 71. We show up to your beatdowns knowing damn well we are 20, 30, 40 years younger than you but going to be crushed. You are fit.. don’t care what test you need to take to prove it to yourself. So.. while the…

Three on time pax and another racing in after going to Gridiron by accident, took off in search of the famous three notch markings on King’s Highway. As we entered the Three Notch neighborhood, the Pax realized we’ve never been to the closest neighborhood to the AO. Made of 3 cul-de-sacs, we warmed up in one and the ran to the next and started a round of 3 exercises. Starting with 20 merkins at the first, added 20 squats and the second and then added 20 reverse crunches at the third. We repeated the sequence with 20 lbcs, then added…

Rain was anticipated, so when I arrived earlier than usual to find an empty parking lot, I presumed I’d be exercising solo. However, within three minutes, three additional F3 warriors arrived, unfazed by the looming rain, embodying sheer fortitude and resilience. Anticipating rain, we headed to the parking deck, where we alternated running up and down, doing 20 Merkins at every turn during the first round, 20 Heels to Heaven in the second, and 20 Jumping Squats in the third. After that, we had just enough time to return to the Flag, accumulating 3.5 miles in total. Ultimately, the rain…

A trio from the far west end followed the garbage man this morning and according the smell, we did the following: We followed the garbage truck from Pocahontas to Short Pump Park and did some warmups under the Pavilion-SSH, Ukrainian Soldiers, IW, Merkins, LBCs and Flutters. We then went to the Pergola courtyard and did some triple checks. First one: timer does the small loop, others do HRM and Squats. Second: timer runs to pavilion wall and back, others do dips and incline merkins—we shared a bench even though there were many to use—we are the cutest. We finished with…