Wednesday, September 27
Always 70 and Sunny
Always 70 and Sunny

No Dogs Allowed



Gypsy and Homer went for a run while the remaining four of us divided up the Q-ship.

YHC lead the Warm-Up

20 SSH

20 IW

10 Don Quixote

20 Copperhead Squats

Head for the Pull-up bars for 11s

Pull-ups, run to the bridge, American Hammers

We actually had a couple of other guys doing pull-ups. Not used to having competition for the pull-up bars

Turned it over to Pinto.

Over to the artificial turf on the soccer field. Sign posted said “No Dogs Allowed”.

11s from endline to the middle: Merkins and WWIIs

11s from middle to the endline: Reverse crunch and Squats

Half way thru, Homer joined us.

Next, Piglet took the Q

Indian run around the circle in the middle of the soccer field.

15 Crunchy Frogs in the middle, Bear crawl to the circle: Merkins at the circle, crab walk back to the center: 4X

Indian Run around the circle.

Go to edge of the field:

Lunge walk to the middle: 10 Side crunches, Bernie back: repeat

Back to the flag.

This write up may not be exactly right but it’s close enough.

Pinto with the takeout.


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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