Thursday, October 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

0530 Handshake is all-alone in the parking lot. On a rare day that YHC didn’t have to launch early to get home early so The M could run, YHC was solo. YHC thought about giving it 2 minutes before setting off on a solo Q/Pax workout when out of the gloom two cars came screeching in, Loose Goose (the actual Q) and Lighthouse. Upon his fashionable entrance and fresh-from-the Rolodex reason for his tardiness Loose Goose asked if the Pax wanted to run the originally planned Lucky Horseshoe as The Three Amigos. YHC can’t remember what Lighthouse said, but YHC…

It is never a good sign when the PAX is eager and ready to tackle the gloom, but the Q fails to appear.  This morning 5 mighty warriors overcame this speed bump and adjusted on the fly.  Here is how the Circus hot potato went down: Johnsonville COPDQIWInvisible jump ropesSeries of planksLBCsAPDsTurn over to AttilaAMRAPs with 30 seconds on and series of breaks starting a 15, then 10, then 5 secondsOverhead pullsSkull crushersSit ‘n pressesAmerican KB hammersRun the bus loopTurn over to Offshore for a triple checkMerkin rowsCurlsEscalating bear crawl – 6, 12, 18 parking spotsTurnover to White DeerMosey to…

6 PAX arrived to Bear Country hungry for fitness. It was 65 and gorgeous. Warmarama: 1. SSHs 30 IC 2. Through the Tunnel 20 IC 3. Arm Circles 15Fwd/15Bwd IC 4. No Surrenders 10 IC Mosey to the Bear Country football field.The Thang:Quarter Pounder- Done on a Football field or a large parking lot. Sprint to the 25 yard line, do 25 merkins, then run backwards to the goal line. Sprint to the 50 yard line, do 50 squats, then run backwards to the goal Line. Sprint to the 75 yard line, do 75 Mountain Climbers, then run backwards to…

7 wild hungry creatures of the gloom came out to take on another insane kettlebell workout that challenged both body and soul> Here is what transpired… 2 laps of carry and one hand pumpCOPhillbilliesSSHkb windmillskb bunyansoverhead squat — one hand — look at handrenegade rowsfigure 8’spistol squats tabata bob and weave, kb swings sit up press, demon crushers halos, snatches 20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep press triple check donkey kicks, kb thrusters, pump and carry across to the second sidewalk finish with some boat canoes. Names, Numbers,…

A new SOT record of 18 Behemoths hit the grounds of Midlo Middle on YHC’s 4-year anniversary for lots of corners and Jazzercise? Here’s how it went down. Mosey around the lot to pick up the LIFOs then down to the parking lot behind the football fieldhouse COP (IC) DQsJazzercisesRussian SoldiersSSHsPlank VariationsFreddie Mercurys Mosey to the practice football/ lacrosse/ field hockey field 4 Corners, 4 Times Compounding 5 x Merkins, 10 x LBCs, 15 x Monkey Humpers, 20 x SSHsRepeato adding 5 reps to each exercise for 4 rounds – total count 200 x Merkins, 210 x LBCs, 180 Monkey…

9 glorious men headed out to the pre-rain festivities at W-dog. This workout is in honor of my 16th anniversary which happens to be the 12th birthday of one of my daughters (Olivia). The workout went like this: COP: 16 side straddle hops, 12 don quixotes, 16 Freddie Mercuries, 12 burpees OYO Mosey to the amphitheater. First Exercise: Start with 1 derkin and 2 dips on the first step, box jump to the next step, go to 2 derkins and 4 dips. After realizing that I underestimated the # of steps I called an audible after I was on step…

10 Davillians arrived on cooler October Tuesday for some Moseying fun This how it went down WARM UP Parking Lot Laps – The PAX headed up and down the parking lot moseying in different ways that included: Backwards, Karaoke, Sprint. COP – DQ, Tempo LBC’s, Helicopters, Merkins, Arm Circles (forward), Flutter Kicks, Arm Circles (backwards) Mosey to the back of the school THANG Touch a Tree – Partner up, first partner touches a tree and returns while the second part is completing Donkey Squats (Donkey Kick + Squat). Switch, Rinse, and Repeat touch 3 different and 5 different trees Mosey…

The wet fields of No Toll were calling this chilly morning and a PAX of 20 answered that call. 5:29:30 and we’re off…here’s what went down. Mosey to front field. COP: SSH, Russian Soldiers, Helicopters, DQs, LBCs, Flutter Kicks, Merkins Five Corners: At corner 1 of the field, 5 burpees. Run to corner 2, perform 15 hand release merkins, run back to corner 1 for 5 burpees. Run to corner 2, 15 hand release merkins, run to corner 3, 25 WWIIs, back to corner 2 for 15 HRMs, back to corner 1 for 5 burpees. Run to corner 2, 15…

Nineteen eager pavement pounders gathered at the commons and watched Circle K drive around looking for a parking spot. Lug Nut apparently came in hot and missed the festivities so he threw his own party. As expected, directions were withheld until T-minus 30 seconds. Run as a group through fraternity row and gather at the base of Horsepen and Waveny. The ThangIntervals up Waveny. 1 minute up at about 75% intensity and recover back to the bottom in 1:45. Repeat x4. Mosey up to Shrewsbury. Long intervals up Horsepen. 2 minutes up at whatever intensity you feel appropriate and recover…

Conditions: Cool air, wet ground, can’t lose? PAX: 7 HIMs FNGs: None DR PAX: None Warmarama SSH – 25Michael Phelps – 20Hillbilly Walkers – 15TTT – 10 Indian Run around the pond, then grab coupons and mosey to clubhouse. The Thang AMRAP (6 Rounds): Pull-ups – 5Squat Thrusters – 10Curls – 15Merkins – 20Run to tennis court, Agassi both sides Discount Dora: 50 Jump Squats, 100 Lunges (2ct), 150 Johnny Dramas; partner runs to and around the tennis court and back. Elevens: On picnic tables, Steps Ups / Wing Nuts Mary WWIIs, Boxcutters, LBCs COT The saying is trustworthy, and…

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