F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Clay Aiken Ladder + Bonus Game of Space Invaders

5

10 strong men gathered SOJ @ SOT on a fresh 39degree Oct morning for a beatdown that went something like this.

THANG

Run around bus loop

COP: SSH, DQs, Ballerina Squats, Merkins, Flutterkicks, Hello Dollies, Bob & Weaves

Mosey back down to bus loop

Crab Curb Crawls: crab walk across, 2 dips, crab walk back, 4 dips…repeato up to 8 and back down

Mosey to side of school

Clay Aiken Ladder: 10 squats, 10 box jumps or step ups, 10 forward lunges each leg, run a lap…repeato, increasing by 5 up to 30

Mosey to basketball court

2 rounds of Space Invaders: 8 aliens (bob & weave), 2 shooters (forward lunge)

Quick Mary: Boxcutters, Capital Letters

COT – Gumbo took us out.

NM

Welcome to RVA, Goose! Thanks to guys like you, the SOJ is rising! Hope to see you out again soon.

YHC had texted Jville the night before to see about a carpool, but Jville said he was already going with Mr Roper…YHC felt slighted, as in, thanks for the ride guys…until he realized at 5:30 that Jville never intended to post to SOT, rather they were posting somewhere else. #contextiskey

The Crab Curb Crawl was a crowd pleaser. Wow.

YHC had not read the back blast from Gumbo’s Saturday beatdown at Dogpile, so he didn’t realize he was repeating the Aiken Legs workout…I took it to the next step and honored American Idol’s Season 2 runner-up Clay Aiken. He’s too good not to honor. Lots of opportunity for mumblechatter with this one…yet there was very little.

Space Invaders was a hit yet again. Why does Wilson always need to receive instruction more than once?

There was discussion around Honeymoon’s happy hour last night…and why he decided not to post.

Announcements:

2 Dog Pile workouts on Saturday @ 6am & 7am – thanks Upchuck
2.0 Friendly workout at Dog Pile on Saturday at 7am – thanks Marv

Hampton Roads Convergence – Nov 11
Miles to run in Charlottesville – Nov 12

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5 Comments

  1. What did you say? Just kidding. Don’t remember asking for directions twice. Likely didn’t hear the first or you left me in the dust to tie my shoe…either way that was a tough workout. Welcome Goose to SOUTH SIDE! Great seein Halsley show up in force. I gave Carmen a hard time this am. Just messing with ya bro! Honeymoon, whether hung over or not, will be disappointed he missed Carmen’s pillow fluffers! Have a great day fellas and see ya Saturday!

  2. Nothing like take a few days off (somebody pick up Swirly) to rest a sore knee and coming back for another #LEGday. No immediate issues for the knee though, so all good (yes, I’m knocking on wood).

    Fun Q DK – way to get creative. Next time leave the Crab Curb Crawls at home #StickwithTradition. Those sucked but then again, I should be in remedial crab crawl classes #mycrabdragsass.

    Welcome Goose – look forward to seeing you out SOJ more soon.

    Good job this morning guys!

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