Wednesday, December 7
Always 70 and Sunny
Always 70 and Sunny

If a Tree Falls…


A PAX of 1 showed up for a humid SOT morning beatdown.  This may or may not be how it went down:

Half lap around the track, some warm up exercises.  10 min. of burpees

20 dips, 5 pull ups on the scorers tower, 15/5, 10/5, 5/5 (10 sec hold if 5 not done)

Beast – alternate burpees and Imperial Squat Walkers

200m run at 90% – 20 crunchy frogs, 15 merkins; 400m run at 90% – 20 CF, 15 merkins, 20 WWII; 600m run at 90% – 20CF, 15 merkins, 20 WWII, 10 1 leg APD each leg; repeat back down 600m, 400m, 200m – all legs timed to get better/faster on the repeats

Indigenous people run around the track

11s – American Hammer/CDD, Burpees/Donkey Kicks

Repeat Dip/Pull up ladder

Mary – American Hammer, Flutter kicks, Heels to Heaven, Dollies, Box Cutters, Dr. W, others



The question that crossed my mind during the beatdown is similar to the tree falling in the forest quandary; if only 1 PAX posts to a workout, how do we know what was done? The answer to that one of course is The Backblast.  The other question, well that will just perplex minds forever.

YHC has been on vacation for the past 4 days and after getting in late last night checked the Q sheet for SOT.  No one signed up but since it was late and I wasn’t sure if I would make it, I did not fill in the blank.  When YHC pulled in the lot with no Lugnut or Wilson I started to worry that I would be the only one there.  At 0530 the workout began and only those who were there will really know how it went down.  Needless to say it was an epic beatdown that will not be soon forgotten.

I was hoping for a good beatdown this morning since the only exercise YHC got on vacation was 12 oz curls and an exercise in patience with 5 kids wanting to tube, ski, fish and swim at the same time.  YHC briefly considered hitting the coffeeteria at 0530 but decided against it and hit the PAX with a series of unrelenting work.  No breaks.  How else are you going to get through all that in 45 min?

Bobber has assured me that he will post at SOT again next week and hopefully he can bring others even though YHC will not be there.

Announcements – see pre-blasts

“You only grow when you are alone” – Paul Newman


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  1. Honey Do RVA on

    Strong BB Rosie,and I assume a strong (and truthful) beatdown. You’ll have plenty of PAX to push you at Dogpile this Saturday.

  2. Way to go Rosie. Sorry the rest of the Southsiders left you out to dry this morning. Way to push through and represent.

  3. Much respect Rosie. Visions of you chasing yourself through the indigenous people run will keep my smiling through the remainder of the day.

    Separately, many thanks for the shout-out in Carytown the other day (I believe that was you)

  4. I thought about adding the optional burpee to the run but didn’t think I’d be able to keep up.
    It wasn’t me in Carytown but if it kept you running I’ll take credit for it.

  5. Sorry Rosie…I’m travelling, but will be back in the mix tomorrow and at SOT next Wednesday! So, just between you and me. No one else is around. Did you REALLY do the workout?

  6. This reminds me of my high school prom. For context, I am an only child and I was home schooled. Much like Rosie, it did not prevent me from doing what I was there to do. I danced the night away and was crowned Prom King.

  7. Much like Hardywood’s high school prom, only those in attendance will know what really happened. #hadtobethere

  8. Way to hit it Rosie, I’m sure the Lugnut was wrestling the sheep that TYA was dealing with at River run on Monday,

  9. Swirly (F3 Corporate) on

    Good news for Rosie was – the AO was secure ! Also he didn’t decide to just go to the gym instead and freaken tell me about it – wow! That’s still in your file Rosie but you got some serious points for today brother 🙂 What you did this morning was corporate all the way !