Always 70 and Sunny
Always 70 and Sunny

On the Road Again


Fifteen Redwoods and Sequoias greeted the last day of July with a workout that flew by as fast as this summer.

Off to the first circle for the COP.

  • HRM
  • Scorpions Kicks
  • Helicopters
  • Don Quixote
  • SSH

Down the road and across the VITA course lining up with the statue about 50 yards off. Lindsays between those points for extra running. Exercises are Box Cutters and Monkey Humpers.

Down Blanton to Sheppard and line up on home plate of the baseball field for Triple Check. Run the bases, flutter kicks, elbow planks.

Back over the fence and down to Fountain Lake. 11s using the light post to measure the intervals. 2-count American Hammers and Carolina Dry Docks.

Long Mosey back to the VSF – Robinson, Lakeview, Westover, Trafford, Berkley, and Spottswood with stops along the way for left oblique crunches, right oblique crunches, diamond merkins, mountain climbers, LBCs, Copperhead Squats, and Captain Thors.

Back to the flag, right on time! Bleeder took us out.


  • Want to be deprived of sleep, but don’t want to run? BRR drivers needed. See TYA or Flatline.
  • Rumor has it Flashdance is in town. Let’s see if F3RVA can get him out to a welcome back post.

Time to Taper,



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  1. Swirly (F3 Corporate) on

    Nice field trip Lockjaw.
    Well done guys – way to work.
    See ya in the gloom..