Saturday, September 23
Always 70 and Sunny
Always 70 and Sunny



Heartbreak today had beautiful weather; 63 degrees with a heavy layer of pollen. Welcome back to Bacon Bits who has been working too much and rehabbing an injury.


Warm-up around parking lot

Run forward, Karioke left, run backwards, Karioke right

20 SSHs in Cadence, 10 Manmaker Merkins in Cadence, 15 Knee-ups in cadence, Stretching Exercise

Run to Hill

Jacob’s Ladder

Run to Playground

10 Hanging Knee-ups, 20 Squats, 20 WWIIs, 20 IWs 3X

Run to Railings

11s Hand Release Merkins and Ukrainian Hammers while running over/under railings

Back to Playground

10 Pullups; (there’s only 2 bars) while the rest do WWIIs or Squats

To the Benches

20 Dips in cadence, 10 single count, each leg, Bulgarian Split squats 2X

Back to parking lot

20 Dollies in cadence, Stretching, 60 count 6 inch leg lift.



2nd F today at Firehouse Subs at Innsbruck; 4028 Cox Rd K, Glen Allen, VA 23060

April 28, 9:00 PM, Friends of Barnabas have a benefit event:

Blood Drive Saturday June 4 at Epiphany Lutheran. We will need some volunteers in addition to donors.


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.

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