5:27 AM – no sign of life other than my own. Checked the Q sheet, no one there either. 5:29 AM – shit, forgot to put my watch on after charging. 5:30 AM – run up twin team back to the homestead. 5:33 AM – regret running up Twin Team 5:40 AM Grab watch, wake everyone in the house, figure why not take the dog out for an exercise too. Run back down to school, perform various exercises in the field. End of task. Left Doozy hanging solo on Monday, guess I deserved this one, but TT had good numbers…

With no Q scheduled to lead this morning, The Pax decided on a Hot Potato with Bullseye setting things off. Here’s what went down. Bullseye: Mosey to the BBall court behind Bettie Weaver for the disclaimer and Warmarama with SSH’s, Helicopters, Merkins and Flutters. Next, line up at one end of the court. Run down, burnie back – 10 merkins and 10 jump squats. Lay-ups down, burnie back – 10 merkins and 10 jump squats. Side shuffle down, burnie back – 10 merkins and 10 jump squats. Honeymoon: Circle up for various exercises including Don Quixote’s and Imperial Walkers. Partner…

Tobit was expecting to slink away to Charleston with minimal fanfare but Boberry thwarted that with a TwinTeam slack post that brought out a few well wishers. Despite proposed redirection and uncooperative joints, the PAX was able to make a trip up Twin Team hill so Tobit could bid adieu. THANG Mosey to the bus loop for some standard warm fare. Before we leave the bus loop, we checked in on an old favorite, the curb crawl – up to 4 repeat 4 and back down. Consensus was it still sucks. Mosey to Twin Team – up the hill with…

1996 World’s first live cloned mammal is born Dolly the Sheep, a domestic sheep was cloned using cells from an adult sheep by a team led by Ian Wilmut, Keith Campbell at the Roslin Institute. While her birth was considered to be a success for cloning science, she did not live very long – scientists had predicted that she would live for about 12 years, but she died just a few months short of her 7th birthday. 1995 Armenian Constitution is adopted. A nation-wide referendum led to the approval and adoption of Armenia’s constitution. The country had gained its independence after the…

Mosey long way around the parking lot before warmerama Invisible Jump Rope Hairy Rockettes Imperial walkers Copperhead squats Freddie mercury Flutter kicks Scorpion kicks Merkin on my down Down to the dock. Partner for a Dora 100 merkins 200 squats 300 LBCs Partner runs loop TRIPLE CHECK From park bench Dips and decline merkins Run to other benches  Grab a rock for various weighted exercises! Circle up Spell YACHT, pretzel twists names, numbers, announcements, YHC took us out beautiful morning to be by the water and listen to some truly smoooth music. TCLAPS to EF Hutton, Rodeo Clown, and OC…

As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed. Señor Frog and Shiver (3XFNG) ended the work week with the legendary Murph. Everyone else decided to do Yacht Rock-Bo.

A trio of F3’s finest fellows found the fields of Chesterfield’s finest high school AO to get after it this morning. Conditions were ideal for as was the conversation throughout the beatdown. According to the county landscaping crew, here is how things went down. Quick Mosey down to James River High School for a quick COT with introductions and legally approved disclaimers. In Conversation warm up that included Helis, Deadman Hang, DQs, Imperial Walkers and a mixture of additional stretching. Mosey into the stadium for a bleacher triple check. Timer runs the loop up the stairs, across and back down…