Always 70 and Sunny
Always 70 and Sunny

Starting the Week of Right


10 of Richmond’s finest fought away the comfort of the fart sack to check out what Coach Wojo brought bright and early this Monday. YHC’s Carolina Panthers left 10 points on the board yesterday with a fumble in the red zone and a Joey Slye missed field goal: 10 burpees OYO before COP.


Mosey up to the sports field for COP.

DQs, SSHs, Arm Circles (and reverso), Flutter Kicks, LBCs

The Thang

Exercise I – Doras

  • 100 Merkins
  • 200 Monkey Humpers
  • 300 Box Cutters; Plankarama with Upchuck.

Exercise II – Triple Check

  • Bear Crawl to the first Soccer Goal and back
  • Carolina Dry Docks
  • LBCs; Al Gore for the Six

Exercise III – Triple Check on the Blacktop

Mosey to the blacktop to make sure the PAX cars were not in the way of a Paving Crew. Another triple check on the deck.

  • Lunges to and from the Cage (Bernie Sanders option back)
  • The People’s Chair
  • Balls to the Wall.

Hand Release Merkins and Brief Plankarama for the Six.

A couple minutes of Mary back at the flag.

Numberama, Namerama, Greenbow took us out.

Best way to start the week off, Gentlemen. Glad we wrapped up before Lee Hy Paving started milling up Lindsay Dr. Have a great Monday!


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  1. Announcements
    – Please lift up Helix and his family in your prayers, Helix’s daughter has been battling all summer long.
    – Please lift up Toto and his family in your prayers, Mother In law and her recent diagnosis with Parkinsons.
    – F3 Retreat – Sign up for the Cornhole Tourney if you can attend
    – Will send this out as a Pre-Blast – Early Start (5:15am) for Twin Team this week for the Iron Pax Workout. Avg. Time of Completion so far for week II is 45-50mins. Please meet at James River High Stadium. YHC’s bringing the Coupons.

  2. Way to lead this morning, Wojo. The bear crawl was just far enough to make it hard, and the smell under that tree was just bad enough to make me not want to return on the bear crawl. And, all that was before Splinter launched his symphonic gas attack.

    Nice to partner with Splinter and Last Call.