Always 70 and Sunny
Always 70 and Sunny

Korean Wine


Two groups of six showed up for Vinny’s Greatest Hits: Volume II. Time to warm up the pipes.

Kegel Exercises: Mosey to the Carillon for – Helicopters x 11 / IWs x 11 / Merkins x 11 / Scorpion Kicks x 11 / Russian Soldiers x 11

Macarena Merkins: Mosey to Penny’s Pub. Grab 2 coupons each. Set up wide enough apart to be able to do traditional merkin in between the coupons. 3 rounds of 15 OYO. First round regular stance. Second round wide stance. Third round narrow stance.

Begin in Merkin position in-between coupons. Left hand up on coupon followed by right hand up on opposite coupon. Left hand down; right hand down. Shoulder tap. Shoulder tap. Merkin (that’s 1 Macarena Merkin).

Pipe Loop 11s: Begin at the spill out point of the trail loop with 1 LBC. Bear Crawl or Crab Walk to the head of the trail to perform 10 Copperhead Squats. Commence misery.


Announcements: Nothing in particular

Prayers: Be mindful of the mental health epidemic that COVID-19 is producing and will continue to produce. Look to EH now more than ever. Be a friend. Be an inspiration. Be there.

NMS: Thanks to the First Watch crew for posting to WDog today to send me off. Much appreciated. After yesterday’s ground and pound, it was time to get the legs in on the action. Pipe Loop 11s are a special breed of hurt and fun that we are only able to experience this time of year. At least half of the boys finished before we had to head BTTF. Well done. That was like completing the ‘ole 96er, but without the t-shirt.

Continue to do what you do men. I for one am honored, humbled and inspired to see it first hand everyday.


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  1. What an awesome display of grit, positivity, and determination by you all today. Wow!

  2. Swirly (F3 Corporate) on

    Smoker !
    Well done Vinny !
    The Humidity is back !
    Great job guys !
    See y’all in the gloom…

  3. Enjoyed it, I guess, Vinny! Job well done. Good to see some dudes I haven’t seen in a while. Chicken-mania is in full effect!

  4. Handshake (aka Elbow Bump) on

    Great Q Vinny. I’m going to miss seeing you when you move. You texting me after your first F3 workout was a strong motivator for me to get off my a$$ and post.

    Thanks for everyone’s kinda messages about Yeager. It’s helped a ton.

  5. The ole 96er, sweet reference. You still gotta eat the gristle and fat.

    Brutal beatdown, need a few days off for sure.

  6. I can’t really type. I’m just banging my face into the keyboard. If the government is going to ban something for the common good, I may suggest suck hill 11s.

  7. Vinny,
    I remember your first post and how quickly you were named. I hate to see you go because you are the father of “Flatty”! C’ville aint far away but damn……
    I know you are excited about the new adventure and it will be super! As for the rest of us, you know where to find us. Thank you for the new exercise on the pipeline. Leg’s are kaput!!
    I look forward to visiting C’ville!!

  8. Hate to miss this one Vinny. Cville isnt that far away. We will catch up often