Always 70 and Sunny
Always 70 and Sunny

For all those septuagenarians out there


21 Old Faithfuls showed up for YHC’s VQ at the Dogpile. In honor of the 70th birthday of YHC’s mother, our routines were carried out in increments of 70. The Thang:


  • SSH x 20
  • Don Quixote x 10
  • Helicopters x 10
  • LBCs x 15
  • Hand Release Merkins x15
  • … For a total of 70

Mosey to the Stage and partner up

  • Dips on the stage, partner holds legs x35 hands facing forward, x35 hands facing backwards, for a total of 70 each
  • PLTs, 2 sets of 35 for each man, for a total of 70 each
  • Hand-stand merkins (or swirlies), each man x35 for a total of 70.

Mosey to Big Loop. Run the loop 7 times, at the top of each run: 2 count American Hammers x 10, Squats x 10, Merkins x 10. 10 loops for a total of 70 reps for each exercise. On even-numbers loops, run backwards up the hill.

Mosey to Carrillon Field. Beast + 1. Run the field and stop at quarter points.

  • .25 run point: 2 count Mountain Climbers x10
  • .5 run point: Monkey Humpers x10
  • .75 run point: WW2 sit ups x 10
  • end point: Burpees x10. Turn around and run back
  • .25 run point: 2 count mountain climbers x10
  • .5 run point: Monkey Humpers x10
  • .75 run point: WW2 sits up x10
  • ….for a total of 70.

Mosey back to the Flag. Numberama, Namerama, Announcearama (Shakedown’s raising money for childhood cancer, and of course Vinny’s field day which he has been ubiqutiously ruminating about 24/7 for 9 months).

Spreadsheets from the Gloom:

Grateful that you all shamed YHC into Qing after being a part of F3 for so long. Thanks to Garbage Plate for helping put together the VQ. Shakedown noted that the guys at the front of the running loop were doing the 3 mandated exercises in an easier order (american hammers, merkins, squats), thus shaving seconds off their time. Dirty dogs.

Preacher’s privilege: I showed up a few years ago for my first post committed to prove myself. I over-exerted myself and bonked, and fell behind the pax. At the Circle of Trust, I was embarrassed and ashamed, and did not share much information about myself- thus I was bequeathed with the stupid handle Bodos because all the pax could think of was a bagel shop in Cville. For me, my F3 name has become an important reminder that when I live to prove myself and seek my own greatness, I bonk. This community has reminded me that life is not about winning and success, it is about loving and giving oneself away. As our Lord taught us, “He who seeks to find his life will lose it, and he who loses his life for my sake, will find it.”

May God give all of us and especially Swirly the strength to do this until our 70th birthdays and beyond.


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  1. Solid VQ Bodos. Ubiqutiously ruminating? You either spend to much time with Upchuck, or wanted to be a lawyer growing up. But yes, Field Day is upon us. Please post 5 minutes early on Saturday morning. 10 minutes if you’re on Team RCP and need to get fitted for your bow tie.

  2. Swirly (F3 Corporate) on

    Great job Bodo’s – nice beatdown.
    Tobit and Garbage plate crushed the modified cooper.
    Great partnering up wit Dr. Try Hard – way to push man.
    Excellent job guys !
    Thanks for the special prayer Bodo’s – God willing and the creek don’t rise – I’m planning on being out in the gloom in some capacity @ 70 and I will be competing 🙂
    See y’all in the gloom..

  3. Holy packed VQ Batman. Well done Bodos and great reflection and wisdom in the BB. I look forward to catching a Bodos Q soon…I think?

  4. We’ll done Bodos. Now sign up for another Q. Great to see Gucci back out in the Gloom.

    Thanks for sharing the bit at the end. Hey at least you didn’t get named Upchuck…

  5. Great job, Bodo’s! You led like a pro! Can’t wait for your next one. Nice partnering with Ronnie. Posting at the age of 70 in wheelchairs is gonna be something to see one day! Have a nice day all!!

  6. At least one of those two things is some people’s definition of hell on earth.

  7. Great VQ, Bodo’s. Glad you put yourself out there to do this. 35 Keg Stands or Swirly’s or whatever those are called…a few times I thought that was going to add badly for my melon. And, the Cooper brought it today, so happy birthday to Mom. Glad she didn’t have you in her 40’s.

    Saab, you have been warned about the pace of Bodo’s DQs.

  8. Hated to miss today. Look forward to the next one. Embrace that name, be the bagel.

  9. Nice VQ Bodos! You rocked it!

    Thanks for sharing this morning…well said words of wisdom.

  10. The Carpenter on

    Well done, Bodos! This morning provided a consistent experience of pain from start to finish. I have been pondering your words that you shared at the end today. Thank you for your openness with that sharing.

  11. Hey, my 77 years old neighbor won her Monument Avenue 10k division with a 1:09. Something to aspire to.