Always 70 and Sunny
Always 70 and Sunny

Sixty-six and twenty-one


Eight posted for this morning’s #ThePunisheRVA under a clear sky and 66 degrees – effectively 70 and sunny.

The Thang:

Slaughter Starter – 20 Burpees OYO

Mosey to school sideyard for COP – 25 LBCs, 25 Imperial Walkers, 15 Forward Arm Circles, and 15 Backward Arm Circles.

Jog to grassy knoll near school entrance – High Knees about a third of the way around the knoll and lunges the rest of the way.  Plank and wait.

Jog to front schoolyard for Super Twenty-One (thanks NC).  Start with one Merkin and follow with one WWI Sit-Up (aka Supine).  Follow with two Merkins and two Sit-Ups.  Add one per round until 21 are completed.  Break after round 5 for 21 Slow Squats, after round 10 for 21 Side Lunges, after 13 for Mountain Climbers, after 16 for Alabama Prom Dates, and after 19 for Crab Cakes.

Mosey a short way in the direction of the parking lot for a yoga / stretch medley – Child’s Pose, Cobra Pose, Downward Dog, and several hip stretches.

Return to ShovelFlag for COT.


We traded humidity for dew this morning.  There were no complaints.

Significant Tomato traffic this morning.

TYA has a couple of open Rugged Maniac slots – race is 10/10/15.  BRR is full.

Regular lineup of workouts this week.  Several run options also.


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