Always 70 and Sunny
Always 70 and Sunny

Morning for acronyms


A PAX of two met for this morning’s Punisher.

The Thang:

Mosey to the grassy area at the corner of Laburnum and Hermitage for COP with:

Imaginary Jumpropes x 20, Hillbillies x 20, Don Quixotes x 20, Helicopters x 20, Crab Cakes x 10, and Arm Circles x 15 (10 small and 5 big – forward then reverse)

Jog to the parking lot entrance for BOMBS.  Partner up – the numbers were easy this morning – with one partner starting exercises while the other ran into the parking lot to the concrete circle in front of the school and back.  Switch.  Shared exercises included 50 Burpees, 100 Overhead Claps (we performed SSHs with an overhead hand clap), 150 Merkins, 200 Big Boy Situps (we did WWII), and 250 Squats.

Head to the outdoor pavilion, stopping on the way for an ALARM, including an arm exercise, a leg exercise, an ab exercise, and exercises beginning with an “R” and then “M”.  We completed 15 each of Carolina Dry Docks, Alternating Lunges, Flutter Kicks, Rosalitas, and Mountain Climbers.

Arrive at the pavilion for an AMRAP involving repeated rounds of 10 Derkins, 10 Step Ups, and 15 Box Cutters covering about an 8 minute period.

Turn and head back toward the ShovelFlag, completing one BLIMPS round on the way.  Exercises included 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.

ShovelFlag return with COT and YHC taking us out.


Now – New F3 RVA website is live (F3RVA.org).

July 4th – Convergence will be 0600 at Dog Pile

July 6th – Ultimate Frisbee at Atlee High School followed by a COTU visit – Ms and 2.0s welcomed – check webite(s) for earlier Preblast.

July 8th – Toga’s Dogpile swan song.

July 12th – HDHH / Toga send-off at The Answer Brewpub – check website(s) for earlier Preblast

August 7th – Charity golf tournament in Stafford – see Upchuck for details.

September 16th – Reese Strong 5K –Signs ups will open soon. Join the F3 team.


Humid morning with zero breeze – was 70 degrees and then some.

Good to see Goldberg this morning.  Good catching up.

YHC will be out of town next week – the Q slot for The Punisher remains open for July 10th – get you some.


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