Always 70 and Sunny
Always 70 and Sunny

Nothin’ But Time


Seven plus one LIFO plus one really LIFO, made for 8 (and sort of 9) dancers in the rain. Here’s the program.

COP: Deadman Hang OYO / Cross legged deadman hangs OYO / Imperial Walkers x 10 / Russian Soldiers x 10.

Super Dora: Boris Becker Style – First round = 200 Burpees. Second round = 400 SSHs. Third round = 600 Flutter Kicks (count amongst yourselves). We split up Upchuck and Handshake so there wouldn’t be any “discussion about how to count.”

Wall of Fame: Grab a seat on the wall for another prize-less contest. Sit on the wall until there is one PAX member remaining. If you fall off the wall, take a lap around the black top and bang out 10 Merkins at each corner. Then get back on the wall. At the five minute mark there were three left (Hardywood, Probation and Swirly). Time to up the stakes. Hold right leg straight out in front. One minute later, we had a winner. Swirl Y. Congrats brother, give me your t-shirt size. PAX makes one final lap around the black top with 10 variation Merkins at each corner. Merkins / Chuck Norris / Wide Grip / X Merkins.

Quarterback Sacks: Dexter Manley sacked COVID-19, so at Bone Thugs request, we banged out 72 LBCs while surrounding America. ‘Merica!

BTTF: Swirly took us out!

Announcements: Crickets

Prayers: Be mindful of the mental health consequences of COVID-19. Take care of yourself and others around you. Bone Thugs’ wife is starting her doctorate degree program. Kick ass Tammy!

NMS: You hear a lot of people say that they have nothing but time on their hands these days. While that may be true for some, YHC is super busy, as are others. That said, sometimes 45MOMM does feel like it takes longer than the beatdowns at other AOs. So, today we exaggerated the point with Super Doras. Just a nice slog in the warm rain and humidity.

As I near my move to Charlottesville, it has been noted by several of you that I must be trying to piss y’all off with these beatdowns, in order to make the breakup easier. Yep. It’s all I can think to do.

TYA buzzed the tower this morning. He’s somewhere near Memphis. Great to see him out, and getting it in.

Another awesome morning today men. If you’ve been with me the last few days, enjoy shampooing and buttoning the shirts.

See you clowns Saturday!


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  1. Swirly (F3 Corporate) on

    Strong Q Vinny !
    Way to work this morning guys !
    See y’all in the gloom..

  2. Handshake (aka Elbow Bump) on

    Vinny, 200 burpees was as terrible. I don’t think it was as bad as the Bear Crawl/Crab Wall down Twin Team (or at least I’m in better shape now) but it was pretty rough.

    I can’t wait for the next installment of the Vinny Swan Song

  3. I heard rumors that Vinny was angry and taking it out on his brother in F3. Rumors are true. Great Q Vinny, way to push us. Sorry for the “extra” tardiness but cheating was the only way I was I going to compete with Hardywood and Swirly on the wall sit. And I still lost.

  4. Today was the morning I needed. Thank you, Vinny Boo! Super-solid whopper of a Burp-tastic Fest. Honestly, I loved every minute of it, but only after it was over. 200 burpees, even split, is no joke. Nice to partner with the Q on this.

    That said, I’ve been going crazy being home all the time. Normally, I’m a 150 flights per year, or put another way, lots of exposure to geographies, ideas, the senses, etc. Yesterday, the replacement was a sugar-fest at Starbucks and Panera, which my kids and I loved the heck out of. All of which is to say that, with my knee injury reducing F3 workouts a bit, I’m really relishing getting back into things (and hoping this knee thing goes away).

    Also, good to see Hardywood marked “safe” after his encounter with a 60-something temptress on Saturday. Thought we were going to have to send out an Am-bro Alert. Beware isolated older ladies looking for a Quarantina-partner.

  5. Vinny! The only logical explanation is that you still have feelings for us, but you know you must move. The only way to do that apparently so that your heart doesn’t break is to break ours. Good god man. I’ve got pre PTSD from your workouts. When I saw your name on the Q sheet I fell over in my chair.