Monday, September 25
Always 70 and Sunny
Always 70 and Sunny

Prime Number


A prime number, 7, for Heartbreak Ridge. In attendance today were the essential food groups; Bacon Bits, Tater and Pigskin; 2/3 of the professoriate of VCU (Offshore and Lighthouse); the Championship Baseball Manager who destroyed the Roman Empire (Attila the Hun, congratulations on this past weekend’s 2 championships); and a White Snake fresh from rescuing ET from a pack of wild cyclists at RAMM.

It went like this:

A Warm-up mosey, Karioke left, backwards run and Karioke right in the parking lot.

COP with 20 SSHs, 10 Manmaker Merkins, 15 Knee-ups and a stretching exercise.

Mosey to Heartbreak hill for a Jacob’s ladder (run to top, 1 burpee and return to bottom, then 2 Burpees, etc. up to 7)

Mosey over to the railings behind the Quioccasin parking lot and hand-foot walk the rails from the bottom to the top

Mosey to the wall under the side covered porch of Quioccasin for;

15 People’s Chair/air press in cadence, 10 BTTW hips slaps in cadence, 15 Donkey Kix OYO;

15 People’s chair/milkers (moo), 10 BTTW Australian Mountain Climbers, 15 Donkey Kix

15 People’s chair/Lalannes, 10 BTTW Toe Taps, 15 Donkey Kix


Over to playground at Pemberton

The following 3 times: 10 Pull-ups, 20 Merkins and 20 hook your feet Sit-ups

Mosey to parking lot for BLIMPS; 5 Burpees, 10 Lunges (each leg), 15 IWs, 20 Merkins, 25 Plank Jax, 25 Squats

Mosey to front of Quioccasin picnic tables for; 15 Dips in Cadence, 10 Bulgarian Split Squats in cadence (right leg back), 10 Bulgarian Split Squats in cadence (left leg back): 2X

Back to start:

20 Flutter kix in cadence, 20 APDs in cadence. 60 count 6-inch leg lift.


No announcements. We’re not aware of a July 4 convergence.

Takeout by YHC (first verse of “Be Thou My Vision”)


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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