Always 70 and Sunny
Always 70 and Sunny

Hunt for October at River Run


5 River Run regulars ventured into the gloom to participate in a World Series themed beatdown.  Here is what went down.


  • 20 X SSH
  • 20 X Imperial Walkers
  • Arm Circles 10 small + 5 large + Reverso
  • 20 X Flutter Kicks
  • 20 X LBCs

‘If you build it he will come’…. 

Lazy DORA 1-2-3 (for the # of years since Cubs won World Series)

  • 108 Merkins
  • 216 LBCs
  • 324 Squats

Mosey to front of school 

‘Ease his pain….’

 9 innings of Ascending Curb Crawls 

  • Merkins 1 to 9

TD Al Gore upon completion

 Mosey to field

 ‘Field of Dreams’

PAX counts off 1 to 4; 1s start at first, 2s start at 2nd, etc.

  • First Base (1st cone) do AMRAP Squats until relieved. – Bear Crawl to 2nd
  • Second Base (2nd cone) do AMRAP Merkins until relieved. – Broad jump to 3rd
  • Third Base (3rd cone) do AMRAP LBC’s until relieved. – Inchworm home
  • Home Plate (4th cone) will perform 15 Burpees then lunge to First, relieving the Pax there. Continue until all Pax have done the Burpees.

Mosey to Track

‘Go the Distance’
Cleveland Indian (aka Native American) runs around soccer field
Flipdog shuffle every set (every 4 native runs)

  • Perform 10 merkins for 6 sets
  • Perform 8 merkins for 1 set

Totaling 68 Merkins 1 for each year since last Indians WS victory

Suicide Squeeze

  • Partner 1 = Suicides
  • Partner 2 = Freddie Mercuries
  • Switch

Mosey to Flag


  •  Ring of Fire Merkins

Numberama, Name o Rama, Announcements

  • Continue to EH Va Beach/Hampton Roads recruits for F3 Tidewater launch
  • Bear Creek 10 miler December & Belmonte 25,50k March

YHC took us out


This is an exciting week for Major League Baseball as two historic franchises are looking to claim title to the World Series championship beginning tomorrow night.  This also presented a great opportunity for YHC to create a World Series/Baseball themed workout.  You may recognize the quotes from the movie ‘Field of Dreams’ which focuses on re-creating the glory days of baseball in the middle of a corn field in Iowa, a perfect parallel to the historic matchup in this years’ Series and a nice backdrop for the Q this morning.  The lazy DORA (no running) provided a good start for the PAX as it was Lugnuts’ first post in a couple of weeks due to an injured knee.  The PAX also appreciated Wilson providing his 4th F to mimic a ball park organ during this exercise.  YHC also was eager to get through the entire plan as was recognized by the PAX during the super fast squats of the LD.

The PAX was strong and pushed through the ascending curb crawls and YHC was quickly reminded of the leftover soreness from the DogPile workout with Swirly on Saturday.

The Field of Dreams got the PAX off the blacktop and onto the baseball field at the AO.  This was essentially a baseball themed version of ‘the Suck’ and provided a nice variety of exercises.  YHC was the fifth wheel during this part and decided to tag along with LugNut on the trip around the bases.  A fair amount of grunting could be heard down the third baseline as each PAX member had to perform the inchworm to get from 3rd to Home.

A flipdog shuffle provided a fitting tribute to the Indians as the PAX pushed through 68 strong merkins mixed in with Indian Runs around the track.  Two full laps were completed at a very brisk pace during this exercise.

Lastly, the ‘Suicide Squeeze’ was a tribute to an event that took place 23 years ago this past spring in Richmond, VA.  It was then that an underdog team from Douglas Freeman played a far superior and celebrated Midlothian team in the 1st round of the Central Region playoffs.  The victory was determined on a very tight suicide squeeze bunt by the Freeman team to narrowly defeat the Trojans.  This was especially important as YHC was on that Freeman team and knew there would be Midlothian representation at the AO (Gumbo and Rosie).  That fateful night was also the only time YHC has made the 11 o’clock news as the victim of hitting into a triple play early in the game.

Gentleman, it was an honor to lead and participate with you all this AM.  I look forward to seeing you next time.





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  1. Strong Q McRib. Gotta say, the Lazy Dora isn’t so lazy. Holding plank or six inches or AG while your partner cranks out the exercise was making me wish for a nice relaxing run in between reps. Love the theme this morning too…Go CUBS! I hope you and Lockjaw catch some of the fever while in the Windy City.

    Oh, and a PSA to all RVA PAX – apparently Wilson’s new mission in life is to concoct each dinner so that he will inflict maximum damage and destruction upon the Olfactory Nerve of any PAX within the blast radius(or who may mosey through said blast radius) the following morning…so far he is 2 for 2 at Dogpile and River Run…You’ve been warned.

  2. Just as I was prepping a World Series theme for Daville I saw this BB. Oh well at least mine will be on the same day as Game 1. This does give me some ideas though,thanks McRib…

  3. Great work McRib! Not only was the emotional toll of my beloved Dodgers going down painful, but now the physical pain in every muscle in my body. Nice.

  4. Swirly (F3 Corporate) on

    Looks like a solid beatdown – well done guys ! Excellent BB McRib..
    Sorry bout your Dodgers Lug ….
    See y’all int he gloom..

  5. McRib – Great Q! Nothing could be worse than the Salmon & Malbec. Today’s version was just loud. And if I eat yogurt………….well, not so loud!

  6. You can’t have too many WS themed workouts imo. Good luck at DaVille tomorrow. I’m sure it will be a good one.