Dancing, Rutledge, and the clock convergence

It wasn’t as sloppy wet as it could’ve been but the pax 17 still came out stuck with it and got sloppy even after questioning some homemade Sloppy quad burning warmup “dance moves.”

The warm up

  • SSH x 40 IC
  • Squat x 20 IC
  • Squat SH x 20 IC (starting to get sloppy on the dance floor)
  • Slowmo merkins x 10 IC
  • Squat straddle Jumps X 10 IC (it was starting to look like a middle school dance party)

The Thang

Mosey to Rutledge

  • .5 mile 110 merkin march – run down Rutledge and do 10 merkins at every street light for a total of 110 merkins
  • Plank series until the 6

The Rutledge Rough Rider

  • Partner carry .5 mile back to providence rd.
  • Plank series until the 6

Mosey to St. Gabes for a mini convergence with F3 RingRun (coldcuts Q)

  • The Clock – sideways plank walks around the clock x 8 IC.
  • Merkins x 5 IC
  • Plank walks around the clock x 9 IC
  • Merkins x 5 IC
  • Say goodbye to RingRun so they can get back to there AO on time (and avoid doing the full hour of the clock!)
  • Planks walk another 15 mins around the clock x 8 IC
  • Merkins x 5 IC
  • Plank walks the final quarter hour x 10 IC
  • (Definitely heard some midwife noises during this rather large clock hour.)

Grizzly gave us a 10 count then we mosied slowly (it was a walk, so I could catch my breath) 20 yards to the bottom of st gabes lurker for a bent ladder.

  • Run to the crosswalk do a burped
  • Flapjack down and up
  • I think we got to 3 burpees before it was time to head back the the flag

Run to the flag with whatever you got left.




  • we had 4 representing from the Valley so shameless plug for a great Thursday Workout at Huntingtown farms elementary at 530.  Come out to post with Becky, Coldcuts (ringrun Qic), Gasex, gravedancer, and sloppy as well as a some other great HIMs from the surrounding hoods.
  • F3 revolution is another new AO with a some great features and an outreach to a community with little F3 presence #f3mission/expansion

Grizzly brought us out reminding us that we need help.  May God help us to see his vision for our lives.  Thanks for the needed reminder grizzles.

Thanks to Pax for letting this humble “outsider” lead you in the gloom this morning.  I know you must have questioned some of the Valley flavor but you were supportive and worked hard.  Thank you. And thanks for being the Black Widow AO. You’ve been a great place for me to connect and be encouraged in multiple areas of life including but not limited to my fitness.  See you next week (or this Thursday at the Valley!)

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