Always 70 and Sunny
Always 70 and Sunny

Magnificent 7 at SOT


6 F3 RVA warriors and one familiar visitor from downrange in Huntersville, NC posted on this cool but humid August morning to get the sweat rolling.  It went something like this:

Mosey from the parking lot to the track and 2 laps around for a 1/2 mile warm-up.  Circle up in the asphalt area behind the end-zone for COP (though YHC saw the high-jump bar and mat and was tempted)

COP (all IC):

  • SSHs x20
  • DQ x10
  • Imperial Walkers x15
  • Helicopters x10
  • LBCs x20

Mosey down the track to about the 50-yard line for a set of Lindsey’s (40s) beginning with 30 merkins and 10 box cutters, run around the track to the other side of the 50-yard line on and continue Lindsey’s adding/subtracting 5 (25 merkins, 15 box cutters)…repeato until down to 10 merkins and 30 box cutters.  Al Gore for the six.

Mosey over to the tennis courts for Suicide-palooza, including forward, bear crawl, backward and side shuffle – with planks and some mary in between rounds, including flutter kicks, Freddie Mercuries and American Hammers.

Grab a pole on the hill by the tennis courts for some pole smokers Native American run style with PAX holding six inches and end-man doing 10 pole smokers then running to end of the line.  After all PAX complete 1 round, we did 10 more pole smokers OYO.

Mosey over and around bus loop with a brief pit stop on the curb for 10 incline merkins in cadence.  Continue around the bus loop and back to the flag with 3 minutes to spare.  Finish up with 10 Burpees OYO and 10 LBCs in cadence.

2.2 miles in total by YHC’s watch today.

COT, number-rama, name-a-rama and YHC took us out.


  • OBT is in town tomorrow night at The Veil Brewery at 1800 hours – stop by if you can.
  • 100-mile challenge has been thrown down for August — go get those miles in boys.
  • SOJ takeover next week.
  • First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
  • Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
  • New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.
  • New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details
  • Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.


Way to push through today guys – especially Doogie and Carmen.  Always great to have Mini Me in town.  He was the War Daddy today and absolutely crushed it.  Nice work.  Also, very strong effort by Sparky – personally, I fear the day when this guy starts Qing because I know he is going to bring the pain.  Another solid effort by Honeymoon and Marmaduke –  Honeymoon seems to be picking up the speed heading into BRR.  Nice job guys.

An honor to lead this group this morning.

No more Gumbo for you!


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