Always 70 and Sunny
Always 70 and Sunny

Sally For Now


Eleven emerged to celebrate YHC’s 40th Flag Day Eve with a beatdown that went something like this:

Mosey to left field on Field 1 for COP: Hammer Dance x20 IC, Windmills x10 IC, Upright APDs x8(?) IC, Mariah Careys x10 each leg IC, Men At Work x20 IC.  In between each set, 5 walkout Merkins OYO.

Mosey to the shotput pad for Sally.

Mosey to the track for Triple Check: Crawl Bear up hill, Hello Dollys, LBCs.

Mosey to the midpoint between the softball fields for Lindsay: Merkins and Broad Jumps toward the third baseline of Field 2.

Mosey to the hill.  Bear crawl halfway up and plank, incline Merkins IC x5, rotate 90 degrees, Merkins IC x5, rotate 90 degrees, decline Merkins IC x5, rotate 90 degrees, Merkins IC x5, bear crawl to top of hill.

Mosey to the other side of the track.  Merkin ROF, WWII situps x10 IC, M.C. American Hammers x20 IC, Primo-led Marge/Homer/Single-Leg Dollys.

Mosey back to the flag for COT.


YHC plans what he thinks is more than 45 minutes, and the PAX just crushes it.    PAX still needs to work on Upright APDs, though – they haven’t made it through a full set yet.

Themes for the workout today were humping the air, YHC’s personal challenges (Sally, Merkin Challenge, Crawl Bear up that hill), and indestructibility of the Soundfreaq Soundkick: https://www.amazon.com/Soundfreaq-SFQ-04-Sound-Bluetooth-speaker/dp/B007XOQI4S The speaker survived being run over by a smiling woman in a Buick during the COT.  Polls open at 7, ma’am.

Props to Cake who continues to post in a hooded sweatshirt.  He is from Roanoke, which is halfway to Mouth of Wilson.

During the Lindsay, PAX spotted a lawnmower being brought to the softball fields.  Alas, it was only a tractor for dragging the dirt infield.  “We just have about 5 more minutes, sir.”  “I gotta drag this field.”  Ok…

Thanks to Rosie for introducing Sally and bear crawl/Merkin up the hill, FlipDawg for inventing the  M.C. American Hammer on the fly this morning, Primo (Charlotte) for leading the Marge/Homer/Single-Leg Dollys, and Toga for lending the SF.  Happy Birthday to Gumbo’s 2.0.

Sally is the name of YHC’s new puppy.  The M and 2.0 threatened to change her name, but couldn’t decide on a new name, so her name at the vet is Sally For Now.

West End lunch is Fridays at noon at Whole Foods.




About Author


  1. Honey Do RVA on

    Upright APDs need to be reserved for winter months when it is dark outside.
    Toga is holding auditions for the new Ring of Fire lead singer.

    Happy Birthday Offshore!

  2. Swirly (F3 Corporate) on

    Happy Birthday Offshore ! Welcome to the non hate club..
    Looks like a solid beatdown – way to push guys .
    See y’all in the gloom..

  3. Happy Birthday Offshore. I’m glad my daughter’s birthday and her love for Duck Donuts brought me NOJ today to check out Heartbreak Ridge (great AO by the way!) and to celebrate Hammer-style with you guys today. Sally (and the rest of the Merkin gang) wiped me out for sure – and crawl bears uphill – OUCH! Well done Offshore, enjoy your first day of no Hate!!

  4. HAPPY BIRTHDAY OFFSHORE!!! Hammers, Mariah Careys, “Hammer-ican Hammers”… (or MC American Hammers, whichever you want because it’s your birthday and you are the Q!) Well done leading us, Offshore, my arms were toast by the end. Glad you are part of the PAX, and that we could celebrate with you. I do think those crawl bears got easier by the end, right?

    Now… who has a contact to get that grass mowed?

  5. Evidently when you turn 40 you are no longer afraid to let your “Freak Flag Fly”. Your not afraid to let everyone in on your unique obsession with late 80’s early 90’s dance videos or the fact that you were laying around watching them for “workout ideas”. Of course it gets hard not to get caught up in the nostalgia of Hammer Pants and memories of being a young boy in Oakland so I am I guess now the co-creator of the MC American Hammer. Can I put that on my CV. Great Q Offshore and Happy B-Day. Cake is a Bear Crawl beast well done brother.