Date:  7/3/21

Workout:  Nordic Tract

Pax:  Big Worm, Bodett, Stick Shift, Upper, Udders (YHC)

On a pleasant July morning 4 pax joined YHC at the premier Saturday workout in “Southern Virginia”:  Nordic Tract!

YHC was excited to return to one of the best AO’s in all of Natville.  With our country’s 245th birthday the next day YHC was impressed with the turnout and this group of pax that were ready to get after it.  Here’s what transpired…

F3 Disclaimer and Mission Statement

Pledge of Allegiance at the Shovel Flag


Good Mornings X 15 IC

Windmills X 15 IC

Hamstring & Quad Stretches


Imperial Walkers X 15 IC

The Thang

Run to the stadium.  YHC swears Stick Shift had a uneasy feeling on his face as I ran with the clipboard #DejaVuAllOverAgain

YHC showed the pax the clipboard and here is what we did:

10 San Antonio Shuffles SC

Run 400m

20 Burpees SC

Run 400m

30 Merkins SC

Run 400m

40 Air Claps SC

Run 400m

50 Monkey Humpers SC

Run 400m

60 Lunges (30 each Leg) SC

Run 400m

70 Squats SC

Run 400m

80 LBC’s SC

Run 400m

90 Flutter Kicks SC

Run 400m

100 Sun Gods

Run 400m

Recovery walk back to the shovel flag for…


American Hammer X 1 IC


YHC took us out

Great work by all the pax today.  T-claps to site Q Stick Shift for holding Bodett & YHC accountable on form #IronSharpensIron #NoCuttingCorners

Thank you again for the opportunity to lead this group of men today.  It was great to celebrate our country’s birthday a day early and rememeber the people that have fought and died to keep us free.

Until next time Natville…