Always 70 and Sunny
Always 70 and Sunny

Thursday Morning


19 PAX from all nano-regions converged on Mary Munford Elementary this morning for the latest installment of 45MOM.  Conditions were great for August and the grass clippings on the field were waiting.  Here is what went down:

Mosey to the field for


Helicopters x 15

Imperial Walkers x 15

Don Quixotes x 10

Hillbillies x 15

LBC’s x 20

Hand-Release Merkins x 15





6 x exercises at 6 x cones for 6 x rounds

Round 1 = Merkins

Round 2 = Carolina Dry Docks

Round 3 = WWII sit-ups

Round 4 = Heels to Heaven

Round 5 = Lt. Dan’s

Round 6 = Burpees

stay on field for:

4 Corners:

Corner 1 = 10 Carolina Dry Docks

Corner 2 = 10 Carolina Dry Docks, 20 Monkey Humpers

Corner 3 = 10 Carolina Dry Docks, 20 Monkey Humpers, 30 LBC’s

Corner 4 = 10 Carolina Dry Docks, 20 Monkey Humpers, 30 LBC’s, 40 Squats

head back over to cones that were set-up for the Beast and perform the following:

Bear crawl to first cone and perform merkin

Crawl bear to second cone and perform merkin

Russian Soldier to third cone and perform burpee

Lunge to fourth cone and perform burpee

High Knees back to third cone and burpee

Butt Kickers back to second cone and burpee

Carioke back to first cone and burpee

Stay put for:

Triple Check:

Flutter Kicks, Jump Squats and run to last cone and back

Head back to Shovel Flag for:

MARY (Gomer Pyle):

Flutter Kicks

Hello Dollies


COT, Numberama, Namearama and YHC took us out!



Ghost Flag will be up for grabs at DogPile this Saturday.

Puppy Pile on Saturday, August 25th immediately following DogPile.

Labor Day Convergence in on Labor Day.  See Spit’s PreBlast.

Fireman Ed has his VQ at Hoedown this coming Monday.



Great turnout this morning.  Everyone worked hard and got the job done.  Grunt killed the Beast!  He was waiting at the start line at the end of every round when YHC finished the round.  Great job, young man!  MacGyver was moving along nicely, as well.  She was right there finishing with YHC at the end of the rounds.  Good job!  Saab looked like he was trying to wave an airplane in on the runway with his SSH’s this morning.  YHC kept it all on the field this morning instead of moving around the AO.  Didn’t want to waste too much time travelling from point to point, plus the field felt like a wet pillow with all the grass clippings everywhere.  There was a nice sliver of the Moon shining in the horizon during the work out.  Thanks to Gomer Pyle for finishing up with Mary while YHC ran to the truck to get phone.  YHC thanks everyone for coming out from all over RVA this morning and working hard.

Have a great day all!


keep posting!


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  1. Excellent Q today, Kubota! Nice work everyone. Note: 4 corners does NOT require right angles at the corners, so we were within regulation today.

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