Always 70 and Sunny
Always 70 and Sunny

Wedding Prep for P-Trap


15 fixtures of F3 RVA fought off the warm fartsack to send off one our own as he embarks on his next chapter in life: Marriage.

While YHC is not as well versed in all facets of that game, YHC felt a heavy mix of running, core work, and leg exercises should help young P-Trap develop some of those needed old man RESPECT strengths and skills. While TYA debated over the time accuracy of YHC’s fitbit, the clock struck 530 and it was time to boogie.


Mosey to the basketball/all world court.

SSHs, Imperial Walkers, DQs, Arm Circles (including reverso), Merkins. Warm enough? Let’s roll.

The Thang

Exercise I: Diego

Mosey to the Tennis Courts. Spicing up the Dora with some added sets. Partner up for

  • 100 Merkins
  • 150 Plank Jacks
  • 200 LBCs
  • 250 Monkey Humpers
  • 300 Reverse Crunches

algore for the six.

Exercise II: Wedding Prep Triple Check

PAX remains on the tennis courts, groups of 3. Every bachelor needs a little practice…..

  • Run the perimeter of the tennis court cage
  • Continuous Alabama Prom Dates
  • Continuous Pickle Pounders….. still up for debate whether side to side, up and down or in and out is the right technique (Earth to HoneyDo….)

Plankarama for the six.

Exercise III: Curb Crawl Ladders

Mosey to the bus loop along Grove Ave. Wave to some of our favorite neighbors. Crawls back and forth… up to 5 Merkins…. and back down to 1.

Mosey back to the Flag for roughly 4 minutes of Mary.

Heels to Heaven, Flutter Kicks, Hello Dollies, LBCs.

Numberama, Namerama, YHC took us out.

Solid numbers this chilly morning at Mary! Enjoyed teaming up with Fireman Ed, Bodos, Swirly, TYA and Gomer Pyle this am. Way to push fellas! SYITG.


Some reminders:

  • Hammer and Ales on Saturday – Pre Blast
  • Cash for Stache – Donate and Grow with Vinny and Gumbo – Pre Blast
  • Continued Prayers for Marv’s Family
  • God Speed and Blessings for you and your Future M, P-Trap

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  1. Glad you you showed up for your Q this time Wojo, well done. Still waiting for those penalty burpees SOJ… ?
    It seems we may need a clock reset day, we’ve been getting started a little early SOJ and need to reset back to GMT.

  2. Pickle Practice makes perfect, at least the up N down variety. Good luck this weekend P- Trap.

  3. I see Wojo found the latest f3rva.org change. I have released my draconian grip on file uploads. Everyone can upload images now for your post enhancement pleasure.

    Looks like a great workout. sorry to miss it.