Always 70 and Sunny
Always 70 and Sunny

Groiner Goynes


Warm up at the basketball court: Side Straddle Hops, Don Quixotes, LBC’s & Flutter kicks

Mosey on the the kids playground for a tripe check of 10 pull ups, 20 LBC’s & 20 (2) count American Hammers

On to the baseball field for the favorite of Bermuda…The Bearmuda Triangle! (Stayed off the bases & dirt, grass only) ~3 markers ~3Oyds apart in shape of a
triangle (used bases as markers). Pax performs one burpee at first
marker and bear crawls to 2nd marker, 2
burpees and bear crawl to 3rd marker, 3
burpees and bear crawl back to 1st marker.
Rinse and Repeat x 3.

Quick run, did a lap on the dirt trail around the basketball court then into the trails enjoying the scenery of the lake in the gloom to stop at what I just made up as Station (1) run to do a workout at 3 separate markers: 10 Merkins, 20 LBC’s & 20 (2) count American Hammers. Then back on thrle trails to find Station 2, run to each marker: 5 burpees, 20 Merkins & 20 (2) count Mountain Climbers. Quick run to the 3rd Station, each marker: 10 Merkins, 20 (2) count flutter kicks & 20 (2) count Mountain Climbers.

Back to the flag and had a few minutes left for a ring of fire… 10 Merkins of your own choosing & 10 Ab workouts of your own. Side Straddle Hops then Stretches on your own.


5/29/23 – Memorial Day convergence at Tredagar.

5/21/23 – Reminder to the SOJ – Sunday, May 21st, we’re going to have a family day event at Bettie Weaver Elementary. Start time is 5pm and we’ll plan to wrap up by 630/7. We’ll have basketball, corn hole, an open playground and maybe a few other games, but best of all, McRib has agreed to rock out on his guitar for us. L.E.G.E.N.D. A number of HIM’s have agreed to bring food and please continue to spread the word this week. M’s and 2.0’s welcome and encouraged to attend. Come meet and celebrate the start of summer. Update: We’re trying to get a head count for Sunday. Please confirm in the comments if you’re planning to come. I’ll probably ask you to bring a dish since it looks like we’re going to have a good turnout. Let’s do this!


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