Always 70 and Sunny
Always 70 and Sunny

This Wasn’t a Running Day?


12 from DaVille posted on a cool August Friday morning for a beat down.

This is how we did it

Scout Run around the church to pick up the LIFO’s\


  • Two sets of 10 second toe toches
  • 20 Side Straddle Hops
  • 10 Four Count Merkins
  • 20 Invisible Jump Rope
  • 10 Smurf Jacks



  • Merkins and Goblet Squats – Bear Crawl across the parking lot.  Start with 10 merkins, run back for 1 goblet squats.  Continue until 1 merkin and 10 goblet squat

4 Corners of The Church

  •  Run to first corner – 10 Bobby Hurley’s
  • Karaoke to 2nd corner – 20 Merkins
  • Run backwards to 3rd corner – 30 Heels to Heaven
  • Karaoke to 4th corner – 40 LBC’s

Partner Up

  • 1 partner perform Skull Crushers on picnic benches while second runs to the far end of the field.  When partner returns, they switch.  Each partner performed 4 sets of Skull Crushers and ran 4 times.

4 Corners of the Field

  •  Start at first corner with 40 Mountain Climbers
  • Run to second corner – 40 LBC’s
  • Run to third corner – 40 knee bends (Helix style)
  • Run to forth corner – 40 leg scissors with feet 6 inches off the ground

Numberama, Nanerama, Wild Thing took us out

As I get in better shape this fall I hope to be leading from the front instead of the rear.  As always, it was my pleasure and a blessing to be able to lead these guys.


  • Reese Strong (9/16/17) registration is open.   We currently have 38 signed up but are hoping for 50.
  • F3 RVA Crab Fest – Starts around 11:30 – 12:00 after Reese Strong at Circle K’s.  Let him know if you’ll be attending.
  • First Thursdays is coming up – discussing playing basketball and heading to Kreggers afterwards.



About Author

1 Comment

  1. Great Q Yard Sale. Like to add I tried to recruit the boy scouts for F3 that showed up this morning. Scully is their Scout Leader so we may have a shout there!

    Good to see everyone today!