Category: Richmond, VA

  • WDog Roulette

    A magnificent 7 showed for Punishment today.

    COP

    • SSH
    • Don Quixote
    • Imperial Walkers
    • Russian Soldiers
    • Helicopters

    Mosey back to the playground three sets of AMRAP pull ups and PLTs.  Go as slow as possible for the negative drops to get full extension.

    Pac Man! – Using the blacktop, the two ghost plant themselves in New England and Southern California and chase down the Pac Men coming from the base line.  Pac Men bear crawl.  Ghosts crab walk or crawl bear.  We did three rounds.

    Dora – 100 Box Jumps, 200 Derkins, 300 Flutter Kicks – long run down to the bus loop and a full lap around.

    Honeymoon Suite – Diamond Merkins, APDs, Monkey Humpers, Pickle Pounders.

    Dealer’s choice Mary – Freddie Mercuries, Copperhead Squats, Box Cutters, Reverse Crunches, American Hammer

    Saab took us out keeping us grounded in what is important and how F3 brings that to focus.

    NMS:

    Still injured, Saab showed up for the workout.  I now know what a one legged SSH looks like.  It was about this time in the COP that all four of the Pax wearing a F3 shirt were in fact all wearing the WDog shirt.  I guess when everyone was rooting through their piles of black workout gear this morning, this is the shirt that came forward from the chaos.  What are the odds?

    Swiper did a great job leading Copperhead Squats.  I think he is ready for VQ week sign up.

    Post workout discussion centered around the remaining C-ville launch dates and how fine the local brewery is up there.  Well worth the trip as well as an opportunity to meet some great Pax and help get things going.  See Labrat for details.

    Upchuck has a golf tournament coming up August 8.  Its for a good cause and will be a great time.

    Lockjaw

  • trail run

    5 pax showed for trail run today, with a guest appearance by TYA.  Rumor was Bleeder was also there somewhere, but the pax never caught up to him.  Here is a brief synopsis of the day:

    Route:  North Bank, Belle Isle, Buttermilk  About 7 miles.

    NMS:

    Great to have Honeymoon and Wilson back out. Solid work.

    Helix killed it as usual.  Upchuck got in some extra hill work.  Wow…anything extra today is impressive.

    We rolled in a man and his two kids into the group today that just moved from DC.  I expect them to make an appearance at an SOJ AO sometime soon.  They sounded excited about it.

    It was super hot today.  One of those runs that you are just glad that it’s over.  70 and sunny my ass.

    TYA ran early and came back in as we were about to leave in the most ridiculous outfit….Upchuck was heard to say:  “what I am thinking is offensive to the gay community”.  Imagine a black romper with black lederhosen….then TYA inside of it.  Let your imagination do the rest.

     

    Lab Rat apologizes.

  • Sandy BOMBS

    A Strong group of 9 (5 Regulars, 3 Davilians, and 1 FNG), stormed into Pouncey Tract Park for a sandy beatdown. This is how it went down:

    Parking lot tracers (gotta bring some DaVille to the west end)

    Mosey next to the volleyball court

    COP (all IC)

    • SSH x 52 (in honor of podcast #52)
      • 5 Merkins
    • DQ
      • 10 Merkins
    • Hillbillies
      • 5 Merkins
    • Rosalita
      • 10 Merkins
    • ATM’s
      • 10 Shoulder Touches
      • 10 Tempo Merkins
      • 10 Fast Merkins (OYO)
    • Arm Circles
      • 10 Merkins

    B.O.M.B.S

    Partner up, first partner completes an exercise while second partner bear crawls across the volleyball court, runs back, then switch. Rinse and Repeat completing the following as a team:

    • 50 Burpees
    • 100 Overhead Claps
    • 150 Merkins
    • 200 Big Boy Situps
    • 250 Squarts

    Sandy Bear Crawl Challenge

    White Deer (West End) vs YHC (Daville). As fast you can, bear crawl across the volleyball court. Winner was YHC (PAX plank and watched)

    Mosey to the pavilion 

    Picnic Medley

    Complete 10 Derkins then 10 Dips. Rinse and repeat with a sets of 20 and 30

    Empty Wheelbarrow

    (An belly up plank walk with someone holding your feet. Essentially a crabwalk with partner holding feet.) switch every 20 steps or so. Rinse and repeat until you reach the tree at the top of the hill.

    Mosey back to the parking lot to the concession stand  (plank exercises till the 6 catches up then 10 Merkins OYO)

    Triple Check

    Balls to Wall, Jump Squats, and Run across the parking lot and back

    Mosey back to the SF

    Captain Thor

    Done in a 1:4 ratio. Complete 1 WWII Sit then 4 American Hammers. Rinse and Repeat with 2:8. Try to get to 10:40

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    YHC had never been to GridIron so this was going to be a blind Q, but he was up for the challenge during takeover week! The DaVille clown car showed up 30 minutes early to give YHC time to scout out the AO. Some EHing was had by MudFace for a group that seem to be a F3 knockoff.

    The rest of the PAX arrived shortly after and we got to work. The PAX didn’t seem a big fan of the Parking lot tracers (sorrry LabRat I tried).

    YHC was introduced to White Deer today and his trash talking. He decided to challenge YHC throughout the workout starting with bear crawl challenge. Even with a 3 second held start, YHC still smoked him. Sorry that’s why I get the hate!!

    YHC would like to thank the GridIron regulars for the warm welcome today. The F3RVA brotherhood was is in full force today!

    Welcome to McFly. You killed it!!

    Announcements:

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is today at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.
    • June 17 – Marv is leading a 2.0 friendly workout at 7 am following Dogpile.
    • Richmond Hackathon – July 24  – For more information, see Viral

    SPIT ON THAT!!

  • Trees instead of Light Poles?

    24 “you-vs-you” fighters brought their A-game to a battle that went down something like this…

    Mosey up, around and down the Carillon and then across to the far end of the field.

    COP (all IC) – 52 SSHs (in honor of Podcast 52), 10 merkins, 20 american hammers, 10 merkins, 15 copperhead squats, 10 merkins, 10 don quixotes, 10 merkins, arm circles, 10 merkins.

    Mosey to the “burpee pond” (named for Fudd’s Q a few months ago) to the house.

    Dora 1-2-3

    Partner up. One partner starts the exercises while the other runs up the hill, across the road to the tennis courts, up to the top of the bleachers to yell “FEBA!” and return. Exercises -> 100 dips, 200 LBCs, 300 squats.

    Merkin/LBC loop around the pond.

    One partner heads in one direction around the pond. The other partner heads the other direction. 3 merkins at every tree until you reach your partner. 10 booyah merkins with partner. Continue but do 5 LBCS at every tree until you finish. 10 booyah merkins with partner.

    Mosey up to the tennis courts.

    Burpee suicide / Jump up the bleachers

    One partner jumps up the bleachers to the top and back while the other partner does a burpee suicide on the tennis court. 10 booyah merkins when finished. Flapjack and repeat.

    Mosey back to the shovel flag

    1 SSH…

    Numerama, Namerama, Announcements. YHC took us out.

    NMS

    The DaVille takeover finished today with Dogpile and GridIron (Spit took the Q there). YHC wasn’t originally scheduled to take this Q but was honored to take up the challenge when asked by the DaVille crew. For YHC, Dogpile is the “Super Bowl” of the F3RVA Q’s and it is a special morning shared by all. Excitement is always on a high level going to bed the night before this Q!

    YHC and Opus rolled into the parking lot to see the shovel flag and F3 flag planted compliments of Swirly (thank you!). The cars stormed the parking area and the PAX geared up. YHC tossed a tennis ball around as a veiled introduction to one of the locations for today’s workout. The PAX then took off on time on this beautiful morning. YHC led the PAX over to the Carillon and up and around it to get take in the morning view. Swirly and YHC noted how much pain had been dished out over the months/years at these spots.

    YHC kicked off the COP with 52 SSHs in honor of Podcast 52 and the “poking of the DaVille bear” that went down. Some of the PAX stood in protest of the SSHs… UpChuck claimed to be the ringleader of the late audible to resist the SSHs. #SSHresistance may be a new hashtag against YHC’s leadership. YHC decided to keep the number to 52 instead of going to 104 (2x the podcast) in light of the disgruntled faces… instead, we fired up a ton of merkins in light of the monthly challenge.

    We then headed over to some newer territory by “burpee pond.” Fudd led us there a few months ago during the 1 mile monthly challenge. YHC took a more direct route and the PAX went to work on the Dora 1-2-3. There was reference to Frogger in a backblast earlier this week. We had the opportunity to play some more Frogger this morning as we crossed the road over to the tennis court bleachers. Hardywood showed quick instincts (as expected) in order to avoid cars and maximize the sprint to/from the bleachers.

    YHC messed up the next exercise. YHC had planned for 3 merkins at every light post but called for trees instead. YHC drove by the pond later to count 54 trees but only 29 light posts… The PAX logged 25 more exercises than planned and got some extra credit this morning! The change to LBCs after finding your partner is an admitted audible in light of muscle failure for YHC on the merkins insanity. Flipper and YHC talked about possibly including an option for the PAX to swim across the pond after the halfway point next time as an option…

    The rest of the workout flew by and the PAX finished with a strong run back to SF. The PAX rallied around one another and went back to encourage all the runners until the end. The final exercise was 1 SSH in order to show that “pulling a Carpenter” doesn’t always equal going to 100 SSHs… there are other options.

    Gomer Pyle summed it up well when he approached YHC at the end and said, “Aren’t you a pastor? For that workout, you are going to hell!?”

    YHC couldn’t be more proud of the way each man fought through today’s workout and pushed themselves while encouraging one another. We are all getting stronger as we push through one workout after another together. YHC would not even come close to doing half of what we knock out as a team if I tried alone. We are better and stronger together. If that plays out in our workouts, then just think of how much we can impact our wives, children, neighborhoods, workplaces and faith communities?

    I am always honored to lead the PAX in any workout at any location but Dogpile is truly the Super Bowl of F3RVA for me and I couldn’t be more humbled to take the Q on this fine day. Thank you to all for a glorious F3 morning!

    The Carpenter

  • Its 30 minute away, but it feels like home.

    An impressive nine posted at Bettie Weaver for YHC’s 4th and last beatdown of the week.  The weather all week has been perfect.  This is what transpired.

    Mosey to James River High School

    COP

    • SSHs
    • Don Quixotes
    • Arm Circles
    • Merkins
    • LBCs
    • Freddie Mercuries

    Mosey to back of school.

    Partner Up – One participant runs to other side of field and back while their partner does 5 burpees.  When the partner gets back from running, they switch.  Each partner does this 4 times.

    Circle Up in plank position

    • Merkins – 5 IC, hold plank then lower to 2 inches above ground.
    • From 2 inches – Merkins – 5 IC – hold plank to 2 inches.
    • From 2 inches – Merkins going only ½ way up. – 5 IC. Hold plank, recover
    • Freddie Mercuries – 10 IC
    • Hold legs 6 inches – then leg lifts – 10 IC
    • Merkins – 5 IC, hold plank then lower to 2 inches above ground.
    • From 2 inches – Merkins – 5 IC – hold plank to 2 inches.
    • From 2 inches – Merkins going only ½ way up. – 5 IC. Hold plank, recover

    Mosey to pull-up bars

    Partner up – do 50 pull-ups in 3 minutes.

    Mosey to basketball court beside school.

    Balls/Plank to the Wall

    • Balls to the wall – hold
    • Walk out to plank to the wall – hold
    • Walk back to balls to the wall – hold
    • Walk out to plank to the wall – hold

    Mosey to baseball field behind Bettie Weaver

    Run 2 laps around field

    • 1st lap – 10 merkins at each corner.
    • 2nd lap – 5 burpees at each corner.

    Mosey to baseball diamond and circle up

    Plank-O-Rama – Get in plank position

    • Alternating Carolina Dry Docks/Merkins – 10 IC – hold Plank
    • Rotate to side plank – hold – after about 20 seconds, drop hip and raise – 10 IC – hold plank
    • Rotate back plank– Hold – after about 20 – Inverted APD – 10 IC – hold plank
    • Rotate to other side plank – hold – after about 20 seconds, drop hip and raise – 10 IC – hold plank
    • Rotate to plank position – hand released merkins – 10 IC – hold plank
    • Rotating elbow planks – 10 IC – hold plank
    • Mountain Climbers – 20 IC – hold plank and then recover

    Mosey around field and back to shovel flag

    25 Merkins on your own.

    Numberama, Name-O-Rama, Announcements

    Viral took us out.

    NMS

    The Daville Takeover has been a lot of fun this week.  YHC has had the opportunity to travel to several AOs that he has either never visited or rarely visited.  The best thing about F3 is this.  When YHC pulled up to Bettie Weaver this morning after a 30 minute drive, he knew everybody.  It felt like home.  And there was no Gumbo, Rosie, or Wilson.  It was awesome as well seeing Viral who rarely post at Bettie Weaver and Offshore who was there for his first time.  Offshore had posted 2 weeks ago at Green Acres.  Way to travel Offshore!

    Thank you McRib for guiding YHC throughout the campus.  All PAX members were very patient as YHC tried to figure out what exercises to do where.  YHC had to use several back-up plans when he could not find the required facilities for 8 Minutes of Agony.

    At the end of announcements today, YHC asked the SOJ residents when their takeover week was.  It sounded like it might be coming this summer.  Corporate has done it.  Daville has done it.  It time for the SOJ Takeover, the MOM Takeover, and the Far West End Takeover.  Start planning everybody.

    Great job today Twin Team!  YHC did have a difficult upper body workout today and all PAX member performed outstanding.  Even during the merkins and burpees around the field, there was very little distance between the first finisher and the last.

    Announcements:

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.
    • Wednesday Hill Run – 5:30 PM
    • West End Lunch – Friday at Whole Foods at noon.
    • June 17 – Marv is leading a 2.0 friendly workout at 7 am following Dogpile.
    • Richmond Hackathon – July 24  – For more information, see Viral

    It was a pleasure leading this PAX today.

    Phonics Out

  • What’s tabata for you?

    What a beautiful day in RVA for another classic beat down.
    12 surly dudes showed up at The Creek to see what was going to happen.
    This is how the whole thing went down…

    COP —
    52 SSH
    Helicopters
    10 merkins OYO
    Arm Circles
    Chinooks (overhead arm circles)
    10 merkins OYO
    Roll-ups
    LBC’s
    side plank raises both sides
    10 merkins on own
    Gas pumps
    Freddy Mercuries

    Indian Bear Crawl up to the Field

    4 Tabata Workouts
    TABATA 1 — Plank Jacks and Mountain Climbers
    TABATA 2 — Flutter Kicks and Heels to Heaven
    TABATA 3 — Merkins and Werkins
    TABATA 4 — Jump Squats and Frog Jumps

    Back to the Flag, Numberama, Name-o-rama

    YHC is deeply indebted to Phonics for introducing the Tabata concept to the PAX a long while ago at DaVille.  Since then, YHC has wanted to incorporate Tabata into a Creek workout.  This was the perfect morning for that.  Tabata was developed by a Japanese scientist who was obviously also a sadist.  It doesn’t seem like it would be that difficult to do an exercise as hard as you can for 20 seconds, break for 10, and then do a complementary exercise, break for 10, and then alternate between the two for a grand total of 4 minutes.  The ten second breaks never seem long enough.  YHC is trying to figure out at this moment in time which muscle group hurts the most.  It seems to shift throughout the day.  At first, the legs were complaining the most.  Now it’s the arms.  It’s always a pleasure to lead this great group of guys even if they do complain from time to time.  (I won’t mention any names)  Suck it up, buttercup! 🙂
    Looking forward to the beatdown Saturday morning!

    Peace,
    Opus

  • Frogger Anyone?

    6 Friendly Fresh Bikers showed up this full moon of a Friday Morning in early June to find and slay some hills.

    Route: “The Gun” as it looks like a gun on Strava – Out Cary Street over the bridge and clover leaf back across the James, hard right up Westham Station climb to River, down and up College Road. Hang a left at Three Chopt and right onto Patterson. Fly till we take a right at Hamilton and back to MM on Grove. Finish with a lap around the block.

    NMS:

    It was good to ride with my F3 compadres this beautiful morning.  YHC pointed out the pending  “River Road Hill Bomb” segment.  Starting from a stop at the light gave us a disadvantage, however, the PAX did great. Average speed for this 6/10th of mile segment was 33.3 mph, with the KOM clocking in at 38.1 mph – Matt Earman.

    Crossing the bridge YHC attempted to work on a rotating pace line.  Clavin and Wheelie warmed up to the task.  However the rest of the PAX opted to enjoy the James and the moon this fine morning. Coming back and looking to get onto Westham YHC led the PAX in some frogger as he darted across  the road.

    Westham and Ridge did not disappoint as the climb was steady and long.  The PAX did great and YHC swore he saw some smiles on different PAX members.  The last big hill for the day was good old UR.  YHC haunts in the late 80s.  For he YHC the first part felt good, but the meat of the hill did not feel good.  Another day will be needed to put the pain on the hill, rather than the pain being delivered as it was today.

    The trip down Patterson was fun and fast.  Seeing the F3 spirited runners on Grove prompted YHC to add a quick lap around the Mary’s block.

    Thanks for the honor and privilege to serve as Q.  I am humbled by the opportunity and love seeing new and old friends. As Lab Rat stated, it is morning like this that we are awed by the value of the gift of fitness God has given us.

    Here is a view of Wheelie’s ride on Strava:

    https://www.strava.com/activities/1027959363

    Notice, how the route looks like a gun…

    Announcements:

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd soiree this Saturday! It will be at his house and M’s are invited. RSCP at his preblast.

  • Road Runners or Sidewalk Runners?

    16 pax showed to a beautiful morning with the Strawberry Moon shining bright to get in some miles by bike or by shoe.  Here is what went down, from the shoe point of view:

    Route:  Carillon route in reverse.  The lone 6 miler (MARV) had to do the extra loop first before catching up with the pax.

    NMS:

    Snookie and Lab Rat were quite comfortable acting as sweepers this morning for the first half of the run, until all hell broke loose.  It started with TYA without his spectacles taking Flat Line and Swiper on an extended route.  We saved Taxi from the same fate.  We were then looking for Swirly, and it took a little bit to figure out he went back the way we came out.  MARV caught up to the tail end of the 5 milers around this point, and Lab Rat did his best to hang with him for a bit, but lost the pace on the hill up Grove.

    Saab rolled out of the Rover this morning limping.  He tried out the leg, but it didnt go his way.  Heal quick, man.

    So, the title came from an altercation the pax had with a grumpy cyclist.  This guy decided to start yelling at us to get on the sidewalk after what seemed like he was going to try to thread the needle between MARV and Lab Rat.  “Angry Cyclist” was answered with many explatives from the pax….led by YHC, by the way.  Probably better ways to handle it, but at least we didnt knock “Angry Cyclist” off his bike and SHOW him the sidewalk….so we got that going for us, which is nice.

    Apology of the week goes out to Angry Cyclist.  I’m sorry you have so much hate, and I’m sorry that I told you to F*** off….kinda.

    Other than Saab not having the runs and meeting Angry Cyclist, it was an absolutely stunning morning for a run/bike.  Everybody go out and have a great day!

    Prayers of healing to Saab and Circle K’s father.

     

    Lab Rat apologizes.

     

  • A Light Workout… Monkeying Around

    21 warriors rejected the mediocrity of the fart sack and stormed into Mary Munford Elementary school for a light workout that went something like this…

    Mosey to far field next near the tennis courts and circled up.

    COP (all IC)

    52 SSHs, 10 merkins, 20 imperial walkers, 10 merkins, 10 mountain climbers, 10 merkins, 15 don quixotes, 10 merkins, arm circles, 10 merkins

    THANG

    Mosey to the path next to the tennis courts. Partner up. Each partner sprinted in opposite directions around the field and returned to the starting location. Each partner then took off in opposite directions to do exercises at each tree (5 two count mountain climbers at one tree, 10 LBCs at the next tree). 10 booyah merkins when the partners met up along the way.

    Mosey to the tennis courts

    5 merkins, bear crawl to the middle, 10 merkins, bear crawl to the corner, 15 merkins, bear crawl to the next corner, 20 merkins, lunge to the middle, 15 merkins, lunge to corner, 10 merkins, lunge to the starting location, 5 merkins.

    Mosey to the monkey bars for monkey bars version of a ring of fire. Each person did the monkey bars both ways and returned to the circle while the PAX did 1 minute of dips followed by 1 minute of derkins (and rotated back and forth – one audible for heels to heaven before going back into dips and derkins).

    Mosey back to the SF… 52 SSHs…

    Numberama, Namerama, Announcements. Spit took us out.

    NMS

    The DaVille takeover continued this morning with YHC and Spit rolling in early to see the blue truck and a noble crew already camped out in the parking lot. YHC found out quickly that the ground at the AO can provide ample challenges for planting the SF. TYA observed from the car and later shared that he saw a lot of humor in the flag-planting scene. The SF did get planted and the festivities then began.

    YHC expected some good trash talk as things got underway. Podcast 52 effectively poked the bear and fired up the DaVillians to bring some pain at the AOs all over the RVA. TYA let us all know that there was going to be a bunch of “light workouts” this week on the podcast (noted with a smile by YHC). He then applied the pressure right away this morning when he said, “What time do the workouts begin in Mechanicsville?” at 32 seconds beyond 5:30 am. YHC took the hint and we fired up the beatdown.

    The mumble chatter was alive and well on the mosey over to the field. YHC adopted Abacus’ use of 52 SSHs to kick things off in honor of Podcast 52. YHC did not “pull a Carpenter” (another TYA quote) and go all the way to 100 but that may happen in the near future… YHC also used his approach to the merkin in the COP and brought a total of 100 merkins over the course of the warm-up. YHC heard someone say, “that was some serious pain in the circle of pain!” Goal achieved…

    The PAX went to work on the sprint around the field and then the exercises at the trees. They carried the momentum into the tennis courts where the pain was increased by the bear crawls and merkins. Mumble chatter all but died at that point.

    The real fun came when YHC led the PAX over to the monkey bars for a different version of “ring of fire.” The monkey bars provided a challenge but the non-stop dips & derkins brought more fun to the morning. YHC could hear the grumblings of muscle failure all around the circle. It was a glorious time shared by all.

    It was an honor to lead this morning at 45MOM. YHC continues to realize the great opportunities that come with visiting other AOs. The new connections and reconnections are priceless. The new terrain is also a major plus. The DaVille Takeover has provided all of the above. YHC is looking forward to continuing the fun on Saturday morning at Dogpile!

    Announcements:

    • Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. This week is Roanoke’s turn.  See Lab Rat
    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd soiree this Saturday! It will be at his house and M’s are invited. RSCP at his preblast.

  • Son of a Ditch

    Four eager souls posted on a cool 54 degree Thursday morning.

    Warmups included all in cadence, 20 Side Straddle Hops, 20 Freddie Mercuries, 20 WWII Sit ups, 40 Merkins and Arm Circles.

    After warmups, the PAX mozied over to the drainage ditch for 11’s. We started with 10 merkins and 1 WWII sit ups.  After getting to 1 and 10, we headed over to the Green Acres cross country trails. I had planned on spending the entire workout in the ditch but couldn’t resist getting out of my comfort zone.  Since I hadn’t been on these trails, Phonics led the way.  I have no idea how far we went but we were in beautiful hilly woods with deer, bridges and creeks.  With the distraction of the sites it really didn’t feel like work.  In the future, we will make many stops in these woods for exercises but didn’t have the time today.  At the end of the woods we did a few planks, trading which arm and/or leg was raised and did another 20 merkins.  We then mozied over to the ball fields.  We karaoked across the first field, lunged across the second field, sprinted across the third field and mozied back to the flag.  We knocked out a few more merkins while at the flag and were out of time.

    Numberama

    Namarama

    Announcements were made by Phonics regarding the charity corn hole tournament this Saturday, an update on how the Mechanicsville takeover was going this week and the virgin Q coming up later this month.

    Yard Sale took us out with a prayer.

    I never thought I’d lead a running heavy workout but I did.  Thank you all for letting me be a part of this great group.