Always 70 and Sunny
Always 70 and Sunny

A Silent Run: My Brothers and Me


Twenty-seven of my brothers posted at Dogpile for a day and workout that is very near and dear to my heart. Tragically, twenty years ago tomorrow, there was a shooting at my law school that left three – very important people in my life – dead; and three others wounded. Today’s workout was in honor of Angela Dales, Thomas Blackwell and Anthony Sutin (those whose lives were taken far too soon, and whose lives remain a large part of my “why.”)

After sharing the tragic story of January 16, 2002 with my brothers this morning, I explained that I needed a silent mile. A mile to reflect on that day and what it means to me. I introduced them, somewhat, to the Angela, Tom and Tony that I knew, and then invited them to run silently with me. To use that time to reflect on anything and everything. As much as I needed it, I also wanted to offer it. So we ran, one mile in silence and reflection.

We completed our memorial run at the Penny Stage, at which point it was time to honor life in the most fitting F3RVA way possible, through a beatdown that we were all lucky enough to enjoy and appreciate. Not everyone has the opportunities that we have. Today, for me, serves as a most pointed reminder.

Warmups: SSHs x 20 / Helicopters x 10 / Hillbillies x 10 / LBCs x 10 / Scorpion Kicks x 10

Beast Theater: Start at the bottom of the amphitheater and progress up and down a la The Beast. With coupons. Round 1: Overhead Presses. Round 2: Curls. Round 3: Jump Squats. Round 4: Carolina Dry Docks. Round 5: Dips. Round 6: Bent Rows

Deconstructed Burpees Dora: Kick Outs x 100 / Merkins x 200 / Jump Squats x 300

Touch-A-Tree: Round 1: 9 trees with Bench Press. Round 2: 7 trees with coupon hold out straight.


Announcements: See Corned Beef if you want to help build ramps around RVA. They are in desperate need of help. Gomer Pyle is headed back to Honduras for mission work. Post at The Bridge Ministries AO in Buckingham, VA. It’s AWESOME and POWERFUL. I’ll meet you there. It’s every Saturday at 7:30.

Special shout out to Flatline who has been working hard to enter the Army Reserves on the medical side. He has been accepted and will be heading out for training soon. In line with today’s theme, this is exactly what it’s all about. Live. Life.

COT: Today’s workout represents more than I can ever share here. If you were there today, I hope you got something out of it, spiritually and physically. There are moments in all of our lives that stick with us forever. 1.16.02 is one of those dates in time for me. I will never forget that day. It would be impossible for me to do so. So I choose to remember the good that came of it. In everything there is good, no matter how difficult it may be to see. For me, it’s knowing that Angela, Tom and Tony lived life, and shared with all that knew them, how important that it was, and is, to live life. We talk a lot about how tomorrow is never promised. 1.16.02 is proof positive of that for me. When I don’t want to do something, or I’m lacking motivation, I use that day as a reminder that I’m one of the lucky ones who still has a choice. I get to wake up and go work out, be with family, friends, etc. When we aren’t feeling up to something, let us each remember that we are the lucky ones who get to live, life.

Today was a true honor for me, to share this with you all, and to have your support, means the world. Y’all are my brothers, and for that I will be forever grateful.


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  1. In a real and raw way, I look forward to sharing this workout with my brothers every year. It means the world to have you all there with me. I cannot thank each of you enough. Live life!

  2. Certainly wish this had never happened, but it is always a powerful workout and time of reflection I look forward to Vinny. Glad you’re here to tell it and glad to hear the rest of the story about forgiveness overcoming adversity. I didn’t recall that part of the story from before.

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