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

Feliz Cumpleaños


You might have thought that the reason you knock on doors tonight is because 505 years ago, Martin Luther nailed the 95 Theses to the door on the Castle church in Wittenberg, Germany. Or maybe you thought we celebrate today because it’s Halloween. Nope! We celebrate today because it’s Whitesnake’s birthday! Happy Birthday, Whitesnake!

Mosey over to Third Presbyterian parking lot. Watch for cars as you cross the street!

Disclaimer: I’m not a professional. You participate at your own risk. There are trip hazards and it’s dark. Be careful. In addition, I may call out exercises that don’t work for you because of injuries or some other reason. Use your judgement and modify or substitute exercises.


SSH, MM Merkins, Knee-ups, Stretch

Mosey to back parking lot of church.

IWs, Diamond Merkins, Crunchy Frogs, stretch

Line up parallel to building

Burpee Broad jump to first handicap parking place, bear crawl to middle, crab walk to end of parking lot, mosey back: 2x

Circle up for 10-minute Tabata: 45 seconds on, 15 seconds off: BLIMPSBLIM


Mosey back to asphalt playground by school.

Back exercises: Side plank: Feet side by side. Elbow rest, Other arm pointed high. UP: hold for 5 seconds, DOWN, for 5 seconds: 10X

This was exceedingly hard on the elbow so we next took advantage of the grass.

Repeat other side

Front Plank: elbow plank: hold for 10 seconds, drop for 5 seconds: 10X

Mosey to grassy area behind school

Drop and roll: line up in grassy area behind school. Run forward 3 steps, drop and roll right, 3 steps more, drop and roll left, across field

Mosey to wall area for the usual:

15 People’s chair airpress

10 BTTW hip slaps in cadence

15 Donkey Kix OYO

15 People’s chair Milkers

10 BTTW Australian Mountain Climbers

15 Donkey Kix OYO

15 People’s chair LaLannes

10 BTTW toe taps

15 Donkey Kix OYO

15 People’s chair Muhammad Ali

10 Dirty Hookups

15 Donkey Kix OYO




Whitesnake will be Q’ing this week at Heartbreak, WaThoHuk, Circus Maximus and Curahee!


Lord make me an instrument of your peace.

For it is in giving that we receive,

it is in pardoning that we are pardoned,

and it is in dying that we are born to eternal life.

where there is hatred, let me sow love;

where there is injury, pardon;

where there is doubt, faith;

where there is despair, hope;

where there is darkness, light;

where there is sadness, joy.

O divine Master, grant that I may not so much seek

to be consoled as to console,

to be understood as to understand,

to be loved as to love.

For it is in giving that we receive,

it is in pardoning that we are pardoned,

and it is in dying that we are born to eternal life.


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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