Always 70 and Sunny
Always 70 and Sunny

Super 7 @ WDog



YHC showed up to a warmer humid morning and here is what went down:

We had a long mosey from the flag to the Tennis courts by Burpee Lake(East Side of reservoir hill) and performed 20 SSH, 10 DQ’s(fan favorite), 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 reverse scorpions, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins,


We started with four corners around the tennis courts 10 squats(due to Iron Pax workout this week a little mercy on the squats), next corner 20 merkins, next corner 30 2 count flutter kicks, final corner 40 LBC’s. We run back to 3d corner for 30 2 ct flutter kicks, then 2nd corner for 20 merkins and return to start with 10 squats.

We next do a triple check one team of 4 (P1 was 2 people) and we did the following rotation:

P1 runs lap around all tennis courts (timer) P2 planks and P3 LBC’s. Then P1 Planks, P2 Lbc’s and P3 runs lap, then P1 LBC’s , P2 runs a lap and P3 Planks. This is one rotation and we repeat 22 more times for a triple check.

Next we divide into teams of 2 (one has a team of 3) and do a second triple check using one tennis court.

P1 bear crawls to center serve line back to start then goes to outside opposite foul line returns then back to center line and back for 1 suicide rotation. P2 Planks the entire time P1 is bear crawling. P2 then performs the suicide bear crawl while P1 planks.

YHC call an audible to do P1- lunges(suicide route same as Bear crawl) and P2 Planks then switch. The 2nd audible is P1 Bernie Saunders (suicide) and P2 Planks then switch.

Final group exercise challenge is Black Jack 21 where we perform 20 LBC’s at the starting line and mosey to opposite foul line 1 merkin, then back to start 19 LBC’s return to opposite foul line 2 merkins. Continue in this fashion to 10 merkins and 11 LBC’s and needed to stop due to time to return to the flag.

Mosey to flag on the South side of Reservoir for COT


We circle up and stretch for 1 minute then nameram/numberama and YHC took us out.

Great workout this morning gents, It is an honor to lead! SYITG…CB!


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.