9 duffers and one prospective member set their sights on hoisting the F3 Jug as the 10 embarked on the Championship at the Munford Club. Aligned with a similar schedule to the Open currently being held across the pond, this morning featured 1 (main) practice and 4 tournament rounds, each serving with a Par of 72. Driving Range/COP Mosey to grassy patch east of the tennis courts to hit some shag balls Scoring Par on Holes 1 thru 4 at Portrush yields a 16 = 16 Burpees F3 Welcome, Moniker, Disclaimer. Practice shots included SSH, DQs, Imperial Walkers, Merkins. Loose?…

Eleven ESPY watchers posted for 45 MOJ (Minutes Of Jena). Blood flow was on the brain. Here’s how we worked it out. Foreplay: Backwards mosey to COP – Imperial Walkers / Helicopters / Arm Circles / Alabama Prom Dates / Scorpion Kicks Hubba Hubba: Cult of Personality (was called). Three rounds of 12 minute sets. Each round has two unique exercises. 15/15 10/10 5/5. Traverse to the other side and back. AMRAP. Round 1: Merkins and 2-count Mountain Climbers. Run across field and back. Round 2: Rosalitas and Hello Dollies. Bear Crawl across tennis court and crab walk back. Round…

21 of Richmond’s finest posted in the hot and sticky gloom to what will be YHC’s last 45MOM Q for quite a while. For those of you that didn’t know, YHC is moving to Colorado this weekend for good. Dubbed by TYA as “the longest goodbye in the history of mankind”, YHC wanted to end things where he started……at 45MOM. YHC’s first every F3 workout was at 45 MOM on a Thursdy in October 2014. The exact date escapes me……do Big Data’s records go back that long? Orville was the Q that day and it was quite a beat down.…

https://www.youtube.com/watch?v=e8SOqYBtl-U Fourteen NBA hopefuls – one North of the Border but in spirit – posted for what turned into a Hitchhiker floor check exhibition. TYA still has wood. Mosey to the scene of the crimes (basketball court) for warm-ups. COP: Arm Circles. 6 forward. 3 backwards in honor of Cy Young / Tom Brady. Merkins x 10. LBCs x 20. Scorpion Kicks x 10. Smurf Jacks x 10 Skills Competition (Quadruple Check): Teams of 4 x 4 rounds, duh. PAX performs REAL partner leg tosses (throw the legs down hard; let the legs drop to six inches without hitting the…

16 stalwarts posted on a drizzly Thursday morning…oops sorry, it was 70 and sunny. The Thang. Mosey to bus circle. COP with SSH, Don Quixote, Freddy Mercury, and Imperial Walkers, Curb calls with incline and decline merkins, up to 7, repeat 7 and back down. Partner up for 1k5k, 100 merkins, 200 jump squats, 300 WWII setups, 400 flutter kicks. Partner runs the bus loop, when you hit WWII 2 loops and for the flutter kicks, run backwards. Triple check, dips, SSH and third partner runs loop. A few mary exercises, culminating in Superman led by Swirly and then back…

On a nice humid low 70s morning, 14 beasts showed up for a good beatdown from the Fireman. COP (Warm Up) – 6 Don Quixotes (Saab kept going – I think he did 9), 6 OYO burpees, 19 Freddie Mercuries and 44 Side straddle hops.  So the PAX are wondering why the odd #s.  The reason is that on 6/6/1944 the Allies landed on Normandy for what we call D-Day.  After an “appropriate” recovery period we headed down for our first exercise. First Exercise: In honor of the 75th anniversary of D-Day, we split up 75 burpees into 19 sets…

YHC’s Garmin struck 5:30 and off we went, despite Swirly heading in the opposite direction calling Q. The Pax corrected and followed YHC to the soccer fields. Moving to the side to avoid the official laying lines on the soccer field, we established our COP. SSH, Don Quixote, Copperhead Squats, HRM, and finish it off with Scorpion Kicks. Mosey to the corner and cross Cary for Lindsays. The exercises were Box Cutters and Carolina Drydocks with a 6 inch hold for the six. Then progress a block for the next evolution. Berkshire, Cambridge, Tonbridge, Windsor Way, and Oxford were our…

16 Men of The Gloom arrived on another glorious morning to enjoy some cinder block fun. 5:30 came, YHC called “let mosey”, then headed to the car and open the trunk. Everyone grabbed a block and off we went. This how it went down Short mosey to the grassy area next to the parking lot COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins (On Cinder Block), Arm Circles THANG Mosey to the tennis court Dora – 100 Workins (on the cinder blocks), 200 Goblet Squats, 300 sit up + press. Partner completes suicides using the tennis court lines Mosey…

14 strong posted on a Thursday morning for a beatdown at Mary Mumford. The Thang Mosey about 50 yards to side of school. 5x Don Quixote, 10x merkins, Mosey a little more to corner of Commonwealth and Cary, another COP with random exercises. Run across the street to the sidewalk on cary and Mosey to windsor way. Team up, first person runs to next intersection and back, other person does Lunges, crab dippers, and polar bears until both reach the intersection. Mosey to Grove Baptist Church field. 4 corners. First round mosey to first corner for 10 merkins, second corner,…

14 gloom veterans posted to see if the Rivah Crossing Guard would allow this week’s SOJ-Q to cross enemy lines and lead a workout. Thankfully, the crossing guard was kind and YHC made it this morning. This is what ensued: Mosey toward the courts and around the gravel track one lap to loosen up, then COP, including the following (all IC): DQs (Saab-approved speed)Helicopters (oh-baby, Saab was in heaven so far)SSHsNo-Cheat Merkins (a DTH favorite) – 8-count exercise consisting of HRMs with Alternating Shoulder Taps at the top. No cheating on these bad boys. AND – despite the PAX’s reluctance,…