Always 70 and Sunny
Always 70 and Sunny

Vampires and Light


Hoedown: we had a dozen gather in the gloom at Tuckahoe. I turned on my headlamp with fresh batteries as we gathered prior to the start. This resulted in a ‘vampire terrified of light’ reaction from Handshake. Tuckahoe is pretty dark until the lights at the school turn on at 6:00 AM.

EF Hutton and I have been to a lot of workouts together but this was the first time where he was here when I Q’d. Garbage Plate and Neutral came in a bit late but still found us.

One of the exercises I called is labeled “LaLanne” back in Charlotte where I came from. Jack LaLanne (1914-2011) was famous for preaching the benefits of regular exercise and a good diet. Per Wikipedia, as reported on LaLanne’s website, he performed several noteworthy feats of physical skill and strength. At the age of 70, he towed 70 rowboats, one with several guests, 1 mile. Wikipedia also says that the feats listed were as reported on his website and “not necessarily entirely accurate descriptions of what LaLanne actually did.”

Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

Warmup: side church parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

Warmup: Back church Parking lot: 20 Squats, 10 Shoulder slap Merkins, 15 Crunchy Frogs, stretching exercise

Find an intersection of the parking lot lines, in cadence: 20 clockwise (jump in each quadrant), stretching exercise, 20 counterclockwise, stretching exercise, 20 back and forth

Warmup: side church Parking lot: 10 Don Quixote, 10 Hand Release Merkins, 20 Dollies, stretching exercise

Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW Toe Taps in cadence, 15 Donkey Kix OYO

Wall Courtyard: 12 Dirty Hookup: People’s chair Muhammad Ali

To the railings: Gomer’s sobriety test aka Dips: 8 each leg in cadence. You can cheat using the rail if you lose balance

Railings: Bulgarian Split Squats 10 each leg, 10 Derkins, 9 etc.

Up to the grassy area behind the school: 10 pull-ups, 20 LBCs, 2 times

Back to the grassy area: 20 Heels to Heaven, 60 count leg lift


2nd F At PBR on Wednesday

Take-out by YHC


About Author

Retired from Duke Energy in Charlotte after 40 years in various accounting roles. Started with F3 in Charlotte summer 2012. Moved to Richmond area summer of 2021 to be near son, daughter and grandchildren who live in the Richmond area.


  1. It’s exhausting just reading the recap of what we did.

    I remember seeing a Jack Lalanne Juicer infomercial when I was a kid that included stories of his legendary feats and being totally mesmerized. All thanks to drinking juice and daily exercise.

  2. Does this mean you are going to drag the PAX around in a row boat when you hit 70? I have a feeling you may be able to do it.

    Good traveling Q this am. I kept waiting for the soccer ball but it just didn’t happen. Next time!

  3. Pigskin, you continue to being the pain. I can’t wait until I’m 69 and everything is easy.