Author: Jimmy Benson

5 gathered to enjoy the fall temps and get our workout in. We cover 3.8 miles of distance with some workout in the midst. Ran from flag over to Barrington neighborhood, first cul-de-sac we warmed up with 15 Side straddles, 10 Ukrainian solders, 10 merkins, and 10 Suzzanne Summers to pay tribute, mosey down the road to another street end, 20 merkins 20 LBC and 5 burpees, mosey around and find anothe cul-de-sac to start 11’s Merkins and Jump squats. Turned out to be a big spread of distance and covered 2 miles doing 11’s. headed back to flag, loop around bus loop, finished with 20 merkins, 20 LBCs, 5 burpees and 1 minute plank to end the time YHL closed us in prayer. Praying for White snakes family with the loss of his Mother in law and Father in law who needs care full time.

2 showed on a beautiful August morning despite some suspect enticement the evening before, “69 in the morning, who wants to Q”?

The Thing

Regular Cul-De-Sac workout for us, run to neighborhood and 20 merkins and 20 LBCs each cul-de-sac. 10 cul-de-sacs once completed mosey around pond long way and then over to John Rolfe to get back to the flag. 4.25 miles covered, 200 merkins and 200 LBCs. Great combo for getting August underway. Q closed with prayer.

4 gathered to enjoy some fellowship, running, muscle work and enjoy the last day of May weather.

The Thang: head off to Short Pump Park from Flag. Nice run to get underway and then stopped for a warm up of 20 Side Straddle hops, 20 Don Qs, 25 LBCs and recover.

Head towards pavilion and find sleeping homeless person so we keep moving to the fountain park. home base for exercise with loops around park in between. 25 reps of Merkins, run, 25 squats, run, 25 WW2s, run, 25 Burpees, run. Next set: 25 American hammers, run, 25 squats, run, 25 LBCs, run, 25 Merkins and run loops again. Head over to West broad village, stop at random corners. 1st we did 15 Merkins, 15 jump squats, mosey stop and 15 american hammers, 15 WW2s, mosey next corner we 15 LBCs with 1 leg extended and one up, switched legs and 15 more. mosey back to flag around bus loop and at flag we did 20 more Merkins, 60 seconds of leg holds at 6 inches. thats a wrap. 3.2 miles covered and plenty of beach body work done. I closed in prayer with thanksgiving for the beautiful day and freedom we enjoy.

Lets keep it simple, Run 1 mile, 20 Merkins, 20 WW2s, run another mile repeat Merkins and WW2s, head back to flag, stop each mile. because 100 is better we added the last set at finish. 4 miles completed and 100 Merkins, 100 WW2s. Whitesnake has been out with back issues and unfortunately after this workout had to take some more R&R.

6 faithful entered the cold rainy gloom to push each other once again. As we gathered in the rain the mumble chatter was I wasn’t sure anyone would be here but yet we had strong numbers for our WTH band of brothers. 1 week to my respect day and I led the charge through the cold.

The Thang: Head out towards west broad village stop at a familiar spot to do some warms ups 3/4 mile into the run. 10 Imperial walkers, 11 Ukrainian solders…its raining lets go. Mosey to parking decks for the work: Start for climb stop at each level Merkins: 10, run to next 15, run to next 20, run to next 25, finish the final open climb to top 10 Burpees. Head back down to base stop at the levels and in reverse 25, 20, 15, 10 American hammers back to start. 2nd climb to top was squats on way up at each level 10, 15, 20, 25 and 10 burpee chaser at top. Back down with American hammers again descending 25 to 10. Mosey out of parking deck to head to gazebo, all are please to see rain dying off. At gazebo 3 sets of 15 dips and 15 merkins, once done 25 american hammers and 25 LBCs. Head out to flag long way around lake. Finish up just in time. 3.57 miles covered in total for run. Good workout 36 degrees wasnt so cold after all. Closed in prayer and thanks given to Tator for pulling me into F3 nation 3 years ago this week. I used to tease him I wasnt going to go to Zumba to workout, id stick with running. First time at GridIron i quickly learned this was not Zumba and have been hooked every since! Love the brotherhood and friendships formed.

I slightly foggy morning greeted us today for a nice solid building WTH classic, The Cul-De-Sac workout, if you know, you know!

The Thing:

Good Morning No pre-volunteered Que so I grabbed it and lets go!! Mosey over to one of our favorite neighborhoods to get dogs barking early and motion lights shinning as we worked every Cul-De-Sac in the community. Run to cul-de-sac 15 Merkins, 20 LBCs and off to the next one, 9 of them in total and then Mosey back to flag with a long cut around the lake and 1 final stop at the pavilion to make the math easy, 1 more set to round our morning at 150 merkins completed, 200 LBCs done. As we made it back to flag location time allowed the bus loop lap to reach 4 miles of distance covered and we are ready for candy eating. Nice chatter about Halloween activities in todays communities and childhood memories, daylight savings times conversation….does it end or not?? I closed us in prayer and called it a wrap.

3 regulars and a FNG showed to work off some March madness calories on a beautiful spring morning

The Thing,

Mosey from lot over to Wells Fargo at Pump and Three Chopt, Side Straddle Hops, Ukranian Solders, Don Q’s, Merkins, LBC for a warm up and then head back out over to Pond at Wellsley, pull up and add 3 sets of 25 merkins, 25 WW2s, and 25 Side Straddle hops, mosey to tunnel under lauderdale. 11s back and forth in tunnel Merkins and Squats, mosey by way of Lauderdale to Three chopt, stop at Credit union to deposit some sweat: 10 burpees, 25 LBCs lap around building X 3, out of time and run back to base. 3.8 miles covered. FNG shared on way back he may be young and look strong but he is out of shape, Welcome aboard, Dingy!