Official Hashtag; #F3VirginQ (Is that even a real thing?)

22 men ventured to The Rail Yard for an @Segundo Virgin Q.  Must have been an epic thing to witness as some veteran pax members skipped the fartsack and showed up to support yours truly…

However he who should remain nameless (EH) got some lady cramps and was noticeably absent… #withalittlelove

Mosey to the lower lot for the disclaimer

Warm up

  • SSH 15x
  • Imperial Storm Troopers 15x
  • Windmill 15x
  • Merkins 15x
  • Burpees 10 (OYO)

Mosey to the lower football field for the Thang

The Thang

  • Merkins 15 (OYO)
  • Bear Crawl to mid field
  • Carolina Dry Docks 15 (OYO)
  • Crab walk to end of field
  • Burpees 10 (OYO)
  • Sprint back to start and Repeato

Mosey to playground for part II

  • The Vern
    • 10 pull ups
    • .25 mile run
    • 20 dips
    • .25 mile run
    • 25 merkins
    • .25 mile run
    • 30 LBC
    • .25 mile run
    • And… Repeato
Mosey down to the pond and up the hill to the shelter (I heard some mumble chatter about turning the wrong way… duly noted)
  • superstar pax was ahead of predicted time so throw in a few more merkins for good measure
    • 20 decline merkins
    • 20 incline merkins

Mosey around the corner for Mary


  • WW2 Sit ups 15x (apparently these are better OYO… my abs beg to differ)
  • Homer to Marge
  • LBC 15x
  • Crunchy Frog 15x
  • Freddie Mercury 15x
  • J-Lo 15x (Sorry Janet we still love you) Thx @Bull for bringing it home


  • Mud Run registration has been extended until October 2.  See @SSMinnow for details
  • Mountain Bike ride tomorrow see @Escalade for details
  • Spartan Beast in November see @Chaos for details (#joinmyteam)
  • Thunder Road long runs Sat am pre-Bull run and Possible Sunday afternoon times see @Riptide email for details


  • Strong work by the Pax this morning, It was a pleasure leading the group for the first time, there is more where that came from so get ready…
  • For those counting miles we added another 3 to whatever you ran this morning (I saw a lot of cars at the church this morning)



2 thoughts on “Official Hashtag; #F3VirginQ (Is that even a real thing?)

  1. Gamma

    @Segundo – awesome first lead, like an old pro. But if that was you avoiding running, we need to talk…

    Great to see @DocHolliday and @Diesel back in the game.

    A lot of hard work out there, but hard to miss the effort @Doogie was putting out. Never quit. Pushed to the end of every exercise. Nice work, brother.

  2. Segundo Post author

    @Gamma it was my priveledge and way overdue. I tried my best to cut back on the miles but they just happened…

    @Diesel & @DocHoliday thanks for coming out, I appreciate the support, it’s been too long brothers… Remember iron sharpens iron!! Aye!!

    Damn I forgot it was international talk like a pirate day… Arrrr I be needing a do over…


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