Always 70 and Sunny
Always 70 and Sunny

No Heidi Disruption


Forty-eight years ago football fans on the east coast were abruptly deprived from seeing two fourth quarter touchdowns scored in nine seconds to lift the Raiders over the Jets – NBC programmers decided the public’s entertainment thirst was best quenched with a Heidi showing. No such disruption at Circus Maximus this morning where five grunting gladiators hoisted the iron to welcome the rising sun.


X25 SSHs
X25 Low Deep Squats
X25 Curtsy Lunges (R&L)

1st Quarter – 10 Minute EMOM:

Odd Minutes:
X8 KB American Swings
X8 KB Squat and High Pulls
X8 KB Squat and Presses

Even Minutes:
X8 KB Right Arm Rack Left Lunge
X8 KB Left Arm Rack Right Lunge
X8 KB Triceps Presses

2d and 3d Quarters – the “300”:

X25 APDs
X25 KB Right Snatches
X25 Merkins
X25 KB Left Snatches
X25 APDs
X25 KB Right Swings
X25 Merkins
X25 KB Left Swings
X25 APDs
X25 KB Right Clean and Presses
X25 Merkins
X25 KB Left Clean and Presses

4th Quarter – 10 Minute EMOM:

Odd Minutes:
X10 KB Halos Clockwise
X10 KB Halos Counter-Clockwise

Even Minutes:
X10 KB Pull Overs
X10 KB Tricep Presses


Counterama and Namearama

Announcements #1: Pre-Game 0645 at GridIron – part 6 of Armor of God – Cecil will Q and add the Helmet of Salvation to our growing spiritual armament. Not necessary to have attended previous sessions – we welcome those who want to give it a try. 2.0 friendly workout to follow under Honey Do’s Q.

Announcement #2: Join a clown car to F3 Hampton Road’s AO at Mount Trashmore; weekday workout has started at F3 Hampton Roads – see DreamLiner or F3 Richmond’s own NightCrawler for details.

Attila closed us with prayer of supplication – that we yearn to be the instrument of God’s great love.


A number of the PAX channeled their best Monica Seles as grunting was aplenty in the CM house this morning. And White Deer, egged on by Johnsonville, added the chorus by sticking with his Blazing Saddles repetoire.

Nice to have Toga with us whose prescience led him to a CM that involved absolutely zero ambulation.

GridIron will miss J’Ville and Attila this Saturday. Safe travel blessings to both. Attila celebrates Thanksgiving with his annual Bear Bryant pilgrimage. With rain in the forecast for Saturday, is it any wonder that J’Ville has an overnight trek planned with son somewhere in SNP?

Stand Firm.

He who is of a proud heart stirs up strife, But he who trusts in the Lord will be prospered.

Proverbs 28:25 (NKJV)


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  1. Great workout, Earthworm. And, welcome back. Hoping you continue to recover. I am going to be sore from that one…