Always 70 and Sunny
Always 70 and Sunny

Almost 50


13 strong posted for a WDOG beatdown this morning and here is how it went down.

COP : plank – scorpian kicks flutter kicks – LBC’s SSH’s 50 birthday merkins

Rusty Cage : Pull up ladder – overhand 7 back down to 1 – underhand 1- 7

Jerkins – 3 sets of 7 – partner dips – 3 sets of 7

Steps : Down – 18-1 Dips – 3sets of 20 Wilsons boxing cockroach at the bottom – back to the top 1-18 incline merkins

Circle up : 6 inches – mossy to the flag!

Great job guys – thanks for letting me lead – nice to get one last Q in before I turn 50 ! I appreciate the birthday wishes – big thanks to Saabski for the birthday gift left in big blue – I will certainly enjoy these brother !

As you can see Arms and Ab’s today cause it’s close to (Christmas) err… BRR time Baby! A group from F3RVA will be heading out tomorrow to represent and attack some hills – looking forward to it fella’s. Those of you not going – hold the fort – we will be back soon – see ya in the gloom!

Swirly’s Board today : The distance between failure and success is only one mile “THE EXTRA MILE”.


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  1. Early RESPECT to a guy who hasn’t needed to turn 50 in order to earn it .

    BRR six man team…here we come baby.

  2. Happy pre-birthday, my friend. Enjoy #50 running through and over the Blue Ridge.

    Nice Q today. Definitely not a running Q…my arms are cooked.

    Nice partnering with you, Handshake and Bodo’s.

  3. Whoa baby! Great Q Swirly and happy birthday to you. Between you and Nolan Ryan, I’m now looking forward to getting older. Good luck at BRR!!!

  4. Swirly (F3 Corporate) on

    Ha ! I’ll take being in the same sentence with Nolan Ryan any day – beats the hell out of being in the same sentence as Richard Simmons – not that there is anything wrong with that 🙂

  5. Happy early bday Swirly. Wish I could be there this weekend to celebrate but what a great send off Q to head out to Grayson Highlands state park.

    As for the others in the PAX. I appreciate your suggestions and words of encouragement on the rusty cage. No better way to start the day.

  6. This weekend is going to be nuts. Can’t think of a better way to ring in 50 for Swirl Y. And remember … plant your corn early.