Always 70 and Sunny
Always 70 and Sunny

Graveyard Shift OTB 10/31/22


2 Ghouls celebrated Halloween by torturing themselves at 4:30 am with this beatdown :

Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Apolo Ohno’s IC, 10 Baryshnikov Squats IC, 10 Merkins IC


Start at center court of basketball court, squat all the way down as far as you can with your heels off the ground so your weight is on your toes, hop forward, step to the right, step to the left and continue this motion to the end of basketball court (YHC will call this exercise Dead Legs. Got it from a workout video)

Line up on sideline. Dragon Walk to other sideline (This is basically a walking Peter Parker)

Line up on sideline. Broad jump to other sideline. Do this 3 times.

Mosey to concession stand

Dora : Timer runs down the steps then Bernie Sanders up the grass hill. Exercises were 100 Merkins, 200 Australian Mountain climbers on the wall SINGLE COUNT, 300 LBC’s

Mosey to the far side of Rockwood Park then down the side trail and into the paved forest trail. Stop at the workout station.

6 Sets of 5 Pull Ups. Each set switch grip between pull ups and chin ups.

Mosey BTTF

Mary : 30 Flutters IC, 15 Doozy Style WWII’s IC (Cross your hands over your chest while doing a WWII. No help from your arms or neck. All abs baby), 60 LBC’s IC


Numbers, Names, YHC took us out in prayer

Prayers that Big Rig’s M doesn’t catch the cold he and his 2.0 just had. On going prayers for YHC’s MIL healing from diverticulitis.

NMMS : The fart sack was strong this morning. YHC didn’t want to get up but glad I did. Thanks for the encouragement Big Rig.


About Author

Joined F3 in Tallahassee FL on 9/12/18 during Hurricane *Florence*. Brother-in-Law Bocephus from F3 Charleston SC was responsible for the EH. Moved to Richmond in August 2020 and been rollin with F3RVA ever since.

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