AO: POOLER
QiC: Gilligan
Date: 05/08/2026
Title: Return of "The Val"
Number of HIMs: 12
A-Boot, Backfire, Betty Crocker, Fro-Zone, Gilligan, Honker, Radar, Rhonda Rousey, Rosie, Snuggie, Swabbie, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
– Welcome, introductions, F3 disclaimer
– 21’s (with penalty burpees for getting it wrong), Imperial Walkers
Tha Thang:
For today we again returned to “The Val” which originated in the RH community in honor of a local who was injured in a freak accident in 2020. This workout made a debut at an RH Ao convergence in June 2020. Dang, that was a minute ago…
The buy-in was a mosey – around the stadium, back parking lot and the half of the turf football field
Circle Up and perform the following – a mix of OYO and cadence. Hold an Al Gore if you find yourself waiting for the six:
– 25 Hand Release Merkins
– 30 mountain climbers
– 30 jump squats
– 50 knee repeaters L & R
– 20 burpees
– 30 dips
– 30 walking lunges
– 15 Walk-out-Merkins (aka Inch Worm)
– 10 Tuck Jumps
– 2 minute plank
– 50 star jumps
– 2 minutes LBCs in cadence
– Victory lap by running the reverse course of the opening run.
And of course, we ended with some good ole Boat and Canoe.
Naked Moleskin
– As we circled up and YHC revealed the workout plan, BC declared “this workout is terrible” or something similar. Apparently he has a good memory because we last did this in 2023. YHC responded that it can’t be that bad since the workout was originally conceived by a bunch of girls (literally).
– As is the right of the QIC, YHC renamed the “knee repeater” the “Jane Fonda”. To YHC’s dismay, it appears “Jane Fonda” already exists as it is referenced in the official F3 Exicon. Dang. Knee Repeaters it is…
– General feedback is that 50 of anything is a lot, even knee repeaters and especially Star Jumps.
– OK, BC was right. This workout was terrible.
COT:
Lean on your F3 brothers – find a shield lock if you can. Following the workout and during coffeeteria Fro gave an inspiring testimonial of his six years with F3. We appreciate you Fro!