Where’s JV?

PAX: (8) Ambien (respect), Chumbucket, Hard Hat, Liz Claiborn (respect), Minivan (respect), Spaghettio, Tubbs, Bartman (QIC)

Conditions: 70’s, humid, breezy

Disclaimer: Not a trained professional.  Work out at your own risk.  Modify as needed.  Get the most of of the next 45 minutes.


  • Tempo Squats x 10 IC
  • IW’s x 10 IC
  • Michael Phelps x 10 IC
  • Mosey to 2nd Belks entrance, Tempo Merkins x 10 IC
  • Mosey to Shelter Cove Ln intersection, Merkins x 10 IC
  • Mosey to stairs

Thang: 11’s with burpees and jump squats. Start with 10 burpees downstairs and 1 jump squat upstairs. Pick up six and finish with him. Indian run back to flag.

8 MOM:

  • Plank with right knee to left elbow, hold position 30 seconds. Left knee to right elbow, hold position 30 seconds.
  • Super hero’s (Superman, Spiderman, Ironman) for 90 seconds
  • Flutters x 50 IC
  • 50 LBC’s OYO
  • Super hero’s for 1 min


Announcements: 2nd F Happy Hour Wed, 6/23, at Dockside, 1700hrs. Mater has the his Yacht Club VQ on Saturday…show up and support him.


  • For Allen Ware’s (F3 Coach K) health and healing.
  • Unspoken


  • This was JV’s Q but when he wasn’t on time (not uncommon) YHC grabbed the Q and started warm-ups assuming JV would roll in late thus giving him the perfect excuse to start the workout with burpees.
  • After warm-up’s at the flag were done it seemed like a good idea to go for a mosey to put distance between the PAX and the blocks should JV show up so we headed towards the stairs with a couple stops along the way. JV passed us doing 50 in his M’s Subaru (who knew they could move like that) so I thought he’d catch up…he didn’t but did leave the flag for us. Thank you JV!
  • T-Claps to Liz for getting after it out there…keep it up Liz.
  • Even exhausted Tubbs is funny.
  • Spaghettio is like a billy-goat on the stairs.
  • Hard Hat finally made it back and suffered no cramping today…the Midol must be working.
  • It is always an honor to take the Q and I always get more out of leading than when I’m simply participating.

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