Always 70 and Sunny
Always 70 and Sunny

10 Minutes


The excellent eight arose this perfect morning and traveled to Atlee High School to start the day off right. This is what likely occurred.


  • 26 SSH IC
  • 10 Don Quixotes IC
  • 10 Helicopters IC
  • 15 Arm Circles IC (10 small, 5 big, reverso)
  • 15 backwards lunges
  • 20 Smurf Jacks
  • 15 one leg lunges/ alternate to other leg IC
  • 10 Merkins IC
  • 10 Angled Knee Jumps IC
  • 10 Plank Jacks IC
  • 20 LBCs IC
  • 15 Heels to Heaven IC
  • 20 APDs IC
  • 10 Burpees IC

Mosey to bus loop.

Partner Up. Run in opposite direction. When you intersect your partner, do 10 Buyah Merkins. Continue running until you intersect your partner again. Do 20 Partner Leg Tosses. Continue alternating between these 2 partner exercises until YHC calls time after 10 minutes.

Mosey to Playground

For 10 minutes (or close to that), do rotate between 5 pullups, 10 merkins, 15 squats.

Native American Run back to the SF. Last pax member will do 5 merkins and then sprint to front.


Name-o-Rama, Number-o-Rama, YHC took us out.


With Lab Rat in attendance today, Mumblechatter was high. YHC is also ready for earlier sunrises since he seemed disoriented several times trying to make it to the playground even though he has been on the grounds of Chickahominy MS 100s of times.

After Saturday’s cadence count lessons, YHC was extremely careful to say “Next exercise, starting position, MOVE, In Cadence, Exercise” even though YHC does not fully understand the importance of “MOVE.” In YHC’s opinion, starting position is when you Move into the starting position.

YHC thoroughly enjoyed leading today at Daville. It is very special being part of F3 RVA. There was some discussion about what occurred Saturday at Dogpile, but much was said about the appreciation of what we have here in F3 RVA and how we support our own.

Gotta Run!



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  1. Excellent Q, as usual, Phonics. The one-leg lunges brought the burn! Will need to remember those. Great to partner w/Opus on the 10-minute run. Grateful to be part of this group!

  2. Great Q, Phonics! That COP had so many exercises that I started to think that was all we were doing. The 10-min activity was challenging. I did miss the slide in the pullup, merkin, squat rotation, though!

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