Tag: GridIron

Four of the Faithful posted at the GridIron with Donor Kebab planting the ShovelFlag.  Another glorious morning in the RVA, so much so that six strong men of the DogPile crew dashed over and joined us to make us ten strong for the all important second half.  The West End WildCats youth football season is in full swing resulting in some musical accompaniment to the workout.  This is what we did – reserve made for some omissions and overstatements.

THANG:

Set of Jacks:
x25 Seal Jacks
x25 Plank Jacks
x25 Predator Jacks
x10 Merkin Jacks
x25 Star Jacks

x25 Partner Leg Toss
x10 Burpees Regular

Mosey to drain caldera towards school front

Squats and Lunges:

ISO Squat Hold – 45 seconds
x25 Regular Squats
x25 Curtsy Lunges – Left
x25 Lateral Lunges – Right
x25 Reverse Lunges w/ High Knee Finish – Right
x25 Curtsy Lunges – Right
x25 Lateral Lunges – Left
x25 Reverse Lunges w/ High Knee Finish – Left
x25 Squats with Knee Tuck Jumps

x25 PLTs (rinse and repeat with some obliques)

Mosey to Upper GridIron

x10 Burpees Broad Jump
x25 PLTs

40s/Lindsey’s – Merkins/LBCs

x10 Burpees Rotational Jump
x25 PLTs

40s/Lindsey’s – Carolina Dry Docks/Mountain Climbers

10 Minutes of Mary:

Downward Dog to Half Crab extensions
x25 PLTs
x25 Alabama Prom Dates
Back Bridge Holds
Superman
x25 Rosalitas
x25 PLTs
Crab Twists
x25 APDs
Left arm and right arm Plank Dips

ISO Squat Hold – One minute
20 yard Lunge Walk

Mosey to Parking Lot

COT:

Announcements:

Special one hour of The Punisher this Labor Day Monday – note: 0700 start time.  Coffee afterwards.

BRR team heading out on Thursday and returning Saturday evening – need a Q at DogPile for that Saturday (September 12) at 0600; Loose Goose on the Q for GridIron that day at 0700 with some Q assistance from Groh.

Donor Kebab reported on Bottom to Tap 3-Miler on October 17.  DK is the czar on this – see him for detail and commitments.

Honey Do reported on GoRuck on October 23 and 24 – Honey Do is the man to speak to about this event.

Convergence and celebration of F3 RVA One Year Anniversary on September 19 – DogPile that day will rendezvouz at Pouncey Tract at 0600 under Toga/Bleeder Q; GridIron pre-game at 0645 -0650 (after DogPile COT) under Parking Lot Pavilion; GridIron kickoff at normal time of 0700 under Johnsonville/Earthworm Q.  Great morning in store for the PAX and ideal time to introduce FNGs to F3.  In lieu of 20 counts we’ll look forward to some testimonies about F3 impacts.

Ashe being installed as Pastor at Cambridge Baptist Church on September 13 at 1030 service.  Stand Firm.

Prayer requests were solicited, blessings sought for children returning to school and Ashe’s pastoral calling, and unspoken concerns acknowledged.

BOM with strong Groh-led prayer of praise and supplication.  Where is our leadership needed this week?

Moleskin:

Welcome to Honey Do for his first GridIron!  And glad to have Conspiracy back out at GridIron – reaffirming that there’s a strong demand by the GridIron regulars for a Conspiracy Q with the Ladies!  Another impressive showing by the other 4 DogPile DoubleDippers – Swirly, Chum Bucket, Toga, and Bleeder.  T-Claps.  Sorry you missed the first half leg and glute burn and thanks for keeping the numbers even for PLTs.

The PAX were in a linear arrangement for the second half – YHC, with a bad left ear, was poorly positioned on the right flank to pick up the MumbleChatter – anything good is worth a comment.

Coffeteria at Daily Grind – good coffee and better fellowship.  Turnaround – sometimes the elusive signs we seek are at our six, not our front.

Psalm 116:1-2

Twelve of the faithful posted at #GridIron on a lovely late-summer morning to swallow that #RedPill. Roughly half of those came over from #DogPile and arrived in time to join in the Crawl-a-Rama.   This is how the workout went down, more or less —

Warm up near shovel flag
SSH x 40, merk x 15, Don Quiote x 25, LBC x 30

Mosey across parking lot to playground
ciabatta – ab wheel / squat
chiabatta – lat pulls / mountain climbers

Mosey to nearest #GridIron football field for CRAWL-A-RAMA
ladder from 5 to 10 — wheelbarrow from 0 to 20 yard line, 5 partner inverted mil press
switch partners repeat back to 0 yard line, 6 partner inverted mil press
repeat  increments to 10 mil presses

COP
hillbillies x 25

ladder from 10 to 15 — crawlbear from 0 to 10 yard line, 10 merks
crawlbear back to 0 yard line, 11 merks
repeat increments to 15 merks

OYO run around perimeter of football field

ladder from 15 to 20 — crabwalk from 0 to 10 yard line and back, 20 wide merks
repeat increments to 25 wide merks

Indian run 2x around perimeter of football field

ladder from 20 to 24 — bearcrawl from 0 to 10 yard line, 20 LBCs
bearcrawl back to 0 yard line, 21 LBCs
repeat increments to 24 merks

Mosey to fence around baseball field
people’s chair 1 min
elbow plank 1 min
people’s chair 1 min
elbow plank 1 min

COP
Russian twist x 50
Flutter kicks x 25

COT

MOLESKIN —

It was great to have so many double-dippers from #DogPile.  As always, we appreciate the positive energy and enthusiasm that the double-dippers bring.

Isle 5 was bit gimpy from tweaking his back during #DogPile.  Isle 5 has been improving at an amazing pace, and we hope he recovers quickly.

A number of PAX members suggested that YHC is a bit spastic when performing hillbillies and Russian twists.  Those are YHC’s favorites, and they cannot be toned down.

An extra thanks goes out to TYA and Bleeder for organizing our BRR team.  That race has really inspired F3Richmond men to improve their running, and we should be very proud of the effort that has gone into the training and preparations!

Jville

PS Notes:
— Special 1 hour #Punisher on Labor Day starting at 0700.
— Please focus energy on bringing at least one FNG (and/or wayward F3’er) to the convergence at #GridIron on 9/19.
— We need someone who is not running BRR to step up to Q #GridIron on 9/12.

 

 

Another beautiful morning at the GridIron greeted 7 of the Faithful.  The Shovel Flag was planted, and the PAX got to work in a contracted AO of about 75 yards for a freestyle ground and pound.

The Thang:

10x Burpees – regular OYO
25x SSHs
25x DQs
25x Air Squats
25x Mountain Climbers
25x Knee Tuck Jumps OYO

10x Burpees – Knee Tuck Jump variation OYO
2 sets of 25x Partner Leg Toss
25x Dead Cockroaches
Back Arch hold
2 sets of 25x Partner Leg Toss

10x Burpees – Plank Jack variation OYO
25x Air Squats with ISO hold with arm rotations
2 sets of 25x Partner Leg Toss
Protractor Penmanship – ALL CAPS
25x Russian Twists
2 sets of 25x Partner Leg Toss
Protractor Penmanship – lower case
Protractor Penmanship – ALL CAPS

10x Burpees – Broad Jump variation OYO
Planks – Hands to Elbows to Hands to Merkin ISO

10x Burpees – 180 Jump variation OYO
A little more than 6 Minutes of Mary – 25x Rosalitas, 25x LBCs, 25x Freddy Mercurys, 25x LBCs, 2x Supermans, 25x Flutter Kicks, and 25x Hello Dollys
25x Carolina Dry Docks
Lunge Walk

10x Burpees – regular OYO

Tabata Dips

COT:

Number-o-rama Burpee free-will style; Name-o-rama with a triple Hate and a double Respect; announcements and prayer concerns, spoke and unspoken.

September 19 — the Pax are eagerly looking forward to the Convergence at GridIron on September 19 at normal 0700; DoubleDippers are DogPiling under Toga Q at the GridIron at 0600; the lesser Redwoods will pregame GridIron at 0640 for another look at Old Testament leadership lessons.

Take out prayer of gratitude, expressions of humility, and appeal for guidance.

Moleskin:-

Great to have PigSkin back at the GridIron – he’d like to take back to the Queen City the uncommonly pleasant August weather that F3 Richmond has enjoyed.  He also pointed out the “audit trail” we left in the dew of the WildCat GridIron – the impressions are countable and the length of the broad jump portion of the Burpees was rather humbling.  Duly noted – we look forward to your next visit and keeping us accountable!

The Russian Twist under J’ville’s guardianship continues to entertain the Pax – once he realized that his pop was not suffering a seizure and speaking in tongues, Jolly Rancher broke out in uproarious laughter that broke YHC (and others?) mid-twist.  Feba.

Nice to have Chum Bucket for the full 60 instead of the 30 that his normal DoubleDip permits; Flip Phone consistently swallowing the RedPill (that may mean a 5 mph pace up the Priest – ouch!); and Groh plans to adopt this morning’s workout for his SUP during his vacation at the Rivah!

The Gloucester B-Boys had a nice showing during the closing Burpee free-will style that was incorporated into the Number-o-rama – the Pax have under consideration whether CB’s Burpee variation (unnamed, appropriately so) topped his comrade’s Burpee break dance finish.  Who knows what Oyster may have brought …

Coffeteria at the Daily Grind.

This is the day the LORD has made; let us rejoice and be glad in it.
Psalm 118:24 NIV

Eleven of the faithful, and one FNG gathered at GridIron to start the weekend with a dose of RedPill.  The weather was sunny and warm, but slightly cooler than the average August morning in Richmond.  This is how it went down:

THANG:

ssh x 30, merkins x 12, don quiote x 25, hillbillies x 25

mosey to grassy knoll for 10 minutes of burpees

mosey to track, 400m run, planks / back bridges, 400m run (arrival of Swirly, Isle5, and Bleeder from Dogpile)

mosey to pillars for 40 seconds on each of 12 pre-set stations, including ab wheel, merkins, pole smokers, pistol squat on TRX (left), pistol squat on TRX (right), ww2 situps, carolina drydock, flutter kicks, LBCs, curb dips.

mosey to bus lane for ascending / descending curb crawls with merkins (1 – 5, then 5 – 1)

mosey to shady spot in grass for 5 minutes of mary, ending with a spirited Russian twist

COT

MOLESKIN:

During the prior week’s workout, Jolly Rancher talked much smack, repeatedly asking Earthworm for tabata sprints.  By the end of this workout, Jolly Rancher was not talking smack.  Rather, he was hanging his head and drooling on the ab wheel.  In fairness to him, he did pull off 12 burpees per minute during the “10 minutes of burpees” sequence.

During the naming of WD40, Earthworm suggested a number of very manly names for his son, including Thor, Mjolnir, and Odin. Wilson was very vocal in opposition to a father giving his son a strong, virile F3 name.  He suggested “Hemorrhoid.”  YHC was contemplating Mule Deer as a variation of Mjolnir (pronounced MYUL-NIR).  The PAX promptly settled on “WD40.”  Welcome WD40!

ANNOUNCEMENTS:

Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back.

Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

CONVERGENCE on September 19th at Gridiron. Bring a friend!  Although not final yet, there seems to be support for a true double dip 6AM workout at GridIron as well.  Need a Q volunteer for 6AM.

Another splendid morning at the GridIron as the Pax enjoyed a temperature in the 60s.  We started with 6 of the Faithful and an FNG but added 2 Double Dippers at Half Time to make us 9 strong.  After a quick ambulation to the near WildCat GridIron Goal Post and a disclaimer we got right at it as follows:

The Thang:

Slaughter Starter – 20 Burpees OYO

x25 SSH and x25 Don Quixotes

Mosey to the Track and drop to our 6s at the 50 yard sideline of upper football field – x25 Alabama Prom Dates and Back Bend/Bridge/Arch Holds.

50 yard sideline to sideline – x25 Air Squats, x25 Merkins, x25 Air Squats, and x25 Merkins

Run a lap around track and Planks

50 yard sideline to sideline – x25 Air Squats, x25 Carolina Dry Docks, x25 Air Squats, and x25 Carolina Dry Docks

Lunge, High Skip, Run, High Skip, and Lunge a lap around track and Planks

50 yard sideline to sideline – x25 Air Squats, x25 Merkins, x25 Air Squats, and x25 Merkins

Run a lap around the track and Planks

50 yard sideline to sideline – x25 Air Squats, x25 Carolina Dry Docks, x25 Air Squats, and x25 Carolina Dry Docks

Run a lap around the track

2 sets of x25 Partner Leg Toss

Mosey to WildCat GridIron sideline Grand Stands – Merkin ISOs, Dips Tabata style, and Merkin ISOs

Mosey to lower football field for BlockingSled drive blocking

Mosey back to Parking Lot.

COT

Announcements – F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract.  All Pax posting challenge and FNG emphasis – the expectations are high that we will exceed the 24 RedWoods who posted at the inaugural RVA F3.  Wilson taking lead in coordinating with the Giant Killing Pax at DogPile.

Prayer concerns – spoken concerns for a parent, a spouse, and a brother; unspoken concerns acknowledged; gratitude offered.

BOM – strong, real strong, prayer offered by Groh to take out the Pax with a powerful sense of God’s blessings and a renewed commitment to our call to leadership in our homes, communities, and workplaces.

Moleskin

A lot of Respect with 4 half-Centenarians posting this morning.

Welcome back to Newman and a warm welcome to Ashe who finally succumbed to months and months of firm EHing – nice showing by both of these men this morning.  They took the RedPill and they liked it.  Nice to have a pastor among the Pax, Ashe.

And welcome, also, to Aisle 5 who Double Dipped for his virgin GridIron posting.  Well done and remember Veteran Double Dipper Wilson’s sage advice – the hardest part of the Double Dip is getting out of the car at Pouncey Tract.  Aye.

Epic MumbleChatter from Jolly Rancher who displayed searing disdain for his father’s brief pause during the Slaughter Starter and incessantly suggested that sprints Tabata style might achieve a bona fide BeatDown.  J’Ville had his revenge when he ran down his fleet-footed offspring on the track.

FlipPhone put in some impressive track work and exercised sound discretion in opting for some ground and pound sideline work while the rest of the Pax hit the BlockingSled – no back injuries among the Pax today!

Groh seemed disappointed that YHC lost his way and never got to the Pillars.  Maybe next time …

Discussion ensued concerning Brain Tumor’s Q on Thursday at 45 Minutes of Mary – ouch.

All 9 of the Pax regrouped for Coffeteria at the Daily Grind and enjoyed some solid second F.  Onward and Upward – Excelsior!

Proverbs 27:17

5 strong souls moseyed into the gloom on a beautiful 66 degree morning.

Mosey to the center of the top football field
COP
25 X SSH
30 X LBC
20 x Crab Cakes
25 x Imperial Walkers
Mosey to the bus loop

Modified Dora 1 2 3 (sprint style, partner)
50 merkins
100 LBC
150 Squats
Zombie Walk and
Mosey to lower football field

Beast
Merkins
LBC
V ups
Mountain Climbers
Jumper squats
Freddie Mercury
Mosey to front of school bleachers

Triple Nickle
Run uphill 5x monkey humpers
Run downhill 5x dips on bleachers
Rinse & repeat 5x
Mosey to back to front of school

Ascending Curb Crawls
Bear crawl to opposite curb 1 derkin
Opposite cub +1 until reach 13
(complete as many as possible)
Mosey to football field goal post by parking lot

1 minute of Burpees
Tap goal post on jump

COT

Moleskin

The PAX was strong today led by a speedy DK on most exercises.

YHC had not seen Groh since his initial FNG visit. He and DK put together a very strong performance in the Dora 1 2 3. YHC and Short Shank did our best but could not keep up with their elite speed.

Chum Bucket joined the PAX just before the ascending curb crawls. YHC keenly aware of Chum’s love of this exercise saved it for the end. Of course, Chum bear crawled his way to complete the most derkins in the PAX. Great job double dipping Chum!

Until next time.

Five of the Faithful posted with Johnsonville raising the splendid new GridIron ShovelFlag. Three DoubleDippers emerged from a TrailRun and joined us at Halftime.  The morning was glorious – 65 degrees and negligible humidity at KickOff.  The Pax elected to receive and the offense went like this:

The Thang:

x25 SSH, x25 Don Quixotes, x25 Imperial Walkers, x25 Mountain Climbers, x25 Alabama Prom Dates, x25 Left Side Plank Dips, and x25 Right Side Plank Dips

Mosey to WildCat football field stands for x25 Weezey Jeffersons

Mosey to lower football field for x25 Partner Leg Toss (odd man squats), sideline to sideline 11s – Burpees (10, 9, 8, 7, 6, 5, 4, 3, 2, and 1) and Squats (1, 2, 3, 4, 5, 6, 7, 8, 9, and 10), BlockingSled – drive blocking

Mosey to Pillars for 2 sets of x25 PLT, Al Gores or Seated Chairs, Pillar Cross Beam Hangs, 2 sets of x25 PLT, and Al Gores or Seated Chairs

Mosey through Pillars to Center Courtyard for 40s – Merkins (30, 25, 20, 15, and 10) and LBCs (10, 15, 20, 25, and 30), Ring of Fire ISOs – holds at bottom of Merkins, and 2 sets of x25 PLT

Mosey back through Pillars for Pillar Cross Beam Hangs

Mosey to lower football field for BlockingSled – drive blocking and x25 PLT

Mosey back to ShovelFlag

COT:

Announcements – (1) TYA (#MVP) has got the Q for GridIron on August 1!  (2) F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract – all Pax posting challenge and FNG emphasis.

Prayer concerns – spoken concerns for parents, children, and employment; unspoken concerns acknowledged.

BOM – strong prayer of thanksgiving and supplication offered by Groh – gratitude expressed for blessings and request made for strength and courage to be better men, husbands, fathers, neighbors, and citizens.

Moleskin:

After an OpeningDrive that was punctuated with some yawns (Three and Out).  But things got better, quickly.

Cousteau put up an impressive ground game through the 11s with FlipPhone being the second leading ground gainer.

And though he may be a soccer coach, Cousteau demonstrated a strong drive blocking technique on the BlockingSled – former JMU kicker “Being Sebastian Janikowski.”

Note to GridIron Pax: like game film, the 2-man BlockingSled doesn’t lie – if the sled is turning left the guy on the right is doing the work.

Nice dose of core work at the Pillars with the PLT sets – the OpeningDrive’s yawns were displaced by low-throated vocal expressions that were tame compared to the grunts expelled by certain of the Pax (“Being Monica Seles”) during the Merkin portion of the 40s.  ChumBucket and Swirly endured long planks waiting on the rest of the Pax to complete the 40s – they were rewarded with a highly dysfunctional ISO set of Merkin bottom holds during which YHC botched his count every time.

Apparently anticipating MonkeyRolls/GrassDrills, Swirly and Bleeder seemed pleased with the introduction of the BlockingSled to the AO.  Several of the Pax, though, seemed to prefer riding the sled and barking the snap count – “donning the RedPinny.”

There was advance notice of a Wilson DoubleDip – NoShow.  Rumor had it that high altitude spirits on Friday don’t mix well with the DogPile.  Feba!

Six of the PAX enjoined the 2ndF at the Daily Grind – lots of discussion about BRR planning – glad to have TYA and Bleeder as Logistics Corps leaders – Sustinendum Victoriam.

This is the day the Lord has made; we will rejoice and be glad in it.  Psalm 118:24

Five of the faithful and two FNGs posted at Pouncy Tract Park at 7AM on a fine, midsummer Saturday morning to make a #DownPainMent.  Johnsonville took the Q, and this is how it went down:

COP warmup:
ssh x 25
don quixote x 25
partner leg toss x 25 (2 sets)
merkins x 15

Mosey to Grassy Knoll
10 minutes of burpees

Mosey to Old Schoolhouse
triple play wall sit / plank / run (2 sets)

Mosey to Hill by Entrance
pair up — one person does Lt. Dans while the other crab walks up hill, does 5 merkins at top, bear crawls back down, swap positions.  Rinse and repeat for a total of 3 sets each.

Mosey to bleachers by front football field
chiabatta dips
mixed merkin chiabatta, including merkins, derkins, isometric merkens, and incline merkins.
partner leg toss x 25

COP:
rosalitas x 15
dolly x 15
LBC x 25
Russian twist x 50

COT

Welcome Grizzley and ShortShank!  We are excited to have you join our ranks, and we look forward to getting to know you better.

Toward the end of the 10 minutes of burpees, Jolly Rancher was giving Conspiracy and other “old dudes” tips on proper form.  That was fun to see.

After chiabattas, lots of folks were sprawled around on the turf moaning in gloom. Obviously, we have been neglecting those and need to bring them back to #GridIron.

Have a great week, guys!

— Johnsonville

Five of the PAX, including a DoubleDipper, gathered at the GridIron in the rainy and refreshingly cool Gloom.  In light of the recent F3 RVA emphasis on running it seemed appropriate to audible to a ground and pound. So the PAX hit the dirt as follows:

The Thang:

COP (1st half):  Five six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Dead Bugs Erectus, x25 Alabama Prom Dates, etc.) with some random slow deep squats, deep squat ISOs, and Downward Dog based stretches adding flavor to the playbook.

Mosey over to Pillars for x25 SSHs, x25 Don Quixotes, and x25 Partner Leg Tosses.

COP (2nd half): Four six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Rosalitas, Protractor Penmanship, x25 Alabama Prom Dates, etc.) with some random x25 Carolina Dry Docks, Carolina Dry Dock ISO, Dips and Dips ISO, and Al Gores adding some change of pace to the ground game.

Lunge Walk and then mosey back to parking lot

COP (OT):  x5 Burpees – “wave” style; Merkin ISO finale

COT:

Announcements – (1) Earthworm and Johnsonville out of town August 1 – GridIron will need a Q that day; (2) F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract – all Pax posting challenge (and perfect “bring an FNG” time)!

Prayer concerns – spoken – father and family, friend, and coach – and unspoken.

BOM – collaborative prayer – the Pax expressed gratitude and thanksgiving, and appealed to the Great Physician for healing and peace amidst the storms.

Moleskin:  A fair bit of blood and saliva DNA was deposited at the 63 minute GirdIron this morning.  Certain of the PAX – those suffering from sensitive knee skin syndrome – prefer grass over asphalt – suggestion: man up or next time bring cushioned knee pads.

Unlike the grass-loving J’Ville and Loose Goose, Lugnut expressed ambivalence on the turf versus tarmac issue; he did confess, though, to enjoying the restfulness of moseys and runs.  YHC prefers slow countdowns.

Who didn’t achieve a quiver on the Merkin ISOs?  Just a little?  And was J’ville the only one who marked his ISO hold with a puddle of drool?  Loose Goose would know as he demonstrated exemplary form in his holds at the Merkin bottom – chin up and NSA eyes on (Conspiracy would be proud).

Brain Tumor Q’d the DogPile beat down that reportedly included a Merkin smokefest – he was primed for the Merkins ISOs after dashing over to double dip at GridIron for the 2nd Half.  TClaps!

Two of the PAX enjoined the 2ndF at the Daily Grind – probably planned a run-centric beat down under J’ville’s Q next Saturday.

Philippians 4:8

 

Five of the faithful posted for a 4th of July boot-camp, two of which arrived somewhat late after posting at #dogpile.  Jville took the Q, and this is how the celebration went down:

ssh x 25
merk x 15
don quixote x 25
hillbillies x 25
merk x 15
standing mountain climbers x 25

Mosey to Grassy Knoll
10 minues of burpees

Mosey to Old Schoolhouse
triple play wall sit / plank / run (2 sets)

Earthworm took the Q

lunge walk to pavilion
Al Gore against tree-like pillers
partner Leg Toss x 25 (2 sets)
tabata (3 min) dips
partner Leg Toss x 25 (2 sets)
Al Gore against tree-like pillers

Mosey to playground
pullups for 30 seconds (2 sets)

Mosey to parking lot for 8 minutes of Mary, including:
LBC x 25
Dolly x 25
Rosalita x 25
Alabama Prom Date x 25
protractor / run alphabet
ham glute walks
Freddy Merc x 25
LBC x 25

We were glad to have the double dippers, especially since the F3 Richmond numbers are down on account of holiday and midsummer vacations.

Groh had just returned the evening before from a trip to Alabama, and he stated that he would rather do burpees for 1 hour than get stuck in traffic again on I-85.

Bleeder was really just passing through RVA temporarily between a 2 week ski vacation in Austria and a dude ranch in Colorado.

Chum Bucket was about to depart for a vacation to Ocracoke Island and boasted that he had been training all year and was not about to let a dozen or so shark attacks keep him out of the ocean.

Thanks for posting guys and enjoy your vacations!

— Jville