Always 70 and Sunny
Always 70 and Sunny

Lines on Football field


Gridiron had 9 participants including Polly (FNG last week). Unfortunately, Homer was a little late and missed out on some burpees. You snooze, you lose. I was pleased to note that the football field was lined off.  That way, we knew where midfield was. No guessing!

Mosey to tennis courts

20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch

Mosey to near pull-up bars

5 minutes of Burpees, stretching exercise

Using Pull-up bars:

11s with Hanging Knee-ups and HRMs, stretching exercise

Back to football field near fence

10 Romanian Leg Lift (in cadence) Left leg then right leg

Football field

Burpee/Broad Jump to midfield, stretching exercise

Jog to end

11s with get ups and Ukrainian Hammers, stretching exercise

Jog to Wall in front of school

15 People’s Chair air press, 10 BTTW Hip slaps, (all in cadence), 15 donkey kix

15 People’s Chair milkers, 10 BTTW Australian Mountain Climbers (all in cadence), 15 donkey kix

15 People’s Chair la-lanes, 10 BTTW toe taps (all in cadence), 15 donkey kix

Stretching exercise

Mosey to the loading dock

Behind the loading dock 10 Squats, climb wall and fence to loading dock, cross loading dock, climb down loading dock, mosey to asphalt for 10 merkins. 3X, stretching exercise

Mosey back to football field

Bear crawl/Crab walk to Midfield alternating every 10 yards

Mosey to parking lot

20 Heels to Heaven, 20 Rosalitas (all in cadence) 6-inch leg left to count of 60

It’s always great to be out here. I had to miss coffee after the workout but I needed to help out with our grandson. His parents are out of town this weekend at a wedding and so we’re keeping their 10-month old. It’s a lot of work. Frankly, I don’t how we did it with our two or how they do it. He’s asleep now so I have time to write up the backblast.


Blood Drive June 4 at Epiphany Lutheran, west end of Monument where it runs into Horsepen, 10 to 3. Please go to Red Cross Blood donate and sign up.

Richmond Bluegrass jam: (F3 Whitesnake is helping to pull this together) April 30 11am to 8PM, Parking available at James River High School, Midlothian, VA 23113, Free shuttles: Bring chairs/blankets RVABLUEGRASSJAM.com


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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