Always 70 and Sunny
Always 70 and Sunny

I guess we don’t write backblasts anymore?


18 strong posted for some 70 degree fun at 45 MoM.  Here’s how it went down:

Lockjaw led the mosey to the northwest side of school for the warmup COP: SSH, Don Quixote, Russian Soldiers, LBC, Imperial Walkers…

Mosey to West side of school for Lindsey= Donkey kicks and Dips

Mosey to basketball court for ye ol’ triple check: P1 elbow plank, P2 Capt Thor, P3 karaoke down and back

Extended elbow plan to make sure time was divided equally then pass to Toga for Q.

Pax split in half with one group going clockwise and the other counterclockwise around the track while executing five Carolina dry docks for every 5 lunges.  Execute 15 squat thrust in cadence when the two groups passed and then continue with lunges and dry docks around the loop.  The final loop was cut short due to the PAX’s focus on proper form during the lunges and dry docks.

Mosey back to parking lot for Mary: core exercise followed by 5 merkins and plank hold, repeato x3

COT: YHC took us out

NMM:  Way back in the days of yore when YHC regularly trod upon the hallowed grounds of 45 MoM, we wrote the backblast the day of the workout.  It was a proud responsibility of the Q and apparently something that has gone by the wayside with the younger generation.

It was great to see the RVA PAX (some of them) and hear about what’s happening in F3 RVA (heard from some more than others).  Maybe Lockjaw will post the rest of the PAX list, but I wouldn’t get my hopes up.

Stay Classy,



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  1. Swirly (F3 Corporate) on

    Freaken awesome to have you back with us this morning TOGA ! Love the BB dude….
    See y’all in the gloom…

  2. Lockjaw either posts the BB 24 minutes or 24 hours after the workout. There doesn’t seem to be any in between. Sorry to have missed a Toga appearance.

  3. Crap! I practically drove to Morgantown, when an epic beat down was in my own city. Great to have you back Toga. Sorry to miss this one.

  4. After being out for six months, Had to be today that I’d start back! Great to see you Toga!

  5. Thanks Toga for picking up the backblast. Go ahead and add Smithfield, Gucci, and Posh to your Pax list.