It was a nippy morning where 5 faithful and strong brothers in arms came together. Here is how it went down. COP 25 SSH 20 DQ 20 IW 10 2x merkins 20 2x LBC 15 pickle pounders 15 crab cakes 15 monkey humpers Burpee march in the parking lot – 5x 15 burpees through 15 parking spaces 20 WWII sit-ups 20 APD 20 2x flutter kicks Mosey to the jerkin gym for an 11 with jerkins and Lt. Dans Mosey to the new pickle ball courts March around the courts x2 Bear crawl length Crab walk width Karaoke length Bunny…
A PAX of three assembled on Monday night for The Punisher. We said hello to one another in the parking lot and sauntered to the edge of the lot for the initial COP with Jump Ropes, IWs, DQs, Russian Soldiers, and Arm Circles. We splashed through several puddles around the back of LHES to the pavilion for the Attila sequence with Dips x 20, Step Ups x 20 per leg, Dips, Step Ups, and one more round of Dips. We moved off campus moseying north on Hermitage Road completing 20 Squats at Clarement Avenue and 20 Merkins at Nottoway Avenue. …
21 F3RVA regulars and 2 FNGs showed up at Dogpile for BDay beatdown that went something like this: Mosey to grass circle for COP. Exercises included Invisible Jumprope, merkins, LBCs, Hillbillies and DQs all IC. YHC announced the Q was being taken over by K2, Kswiss and 7-11. K2 Q – Mosey to the Rusty Cage for 11s. Complete 10 pullups and run to the fire hydrant for 1 squat. (even though K2 had no idea where the fire hydrant was located). Back to the cage for 9 pullups with a return to the hydrant for 2 squats. Repeato until…
Can 1 person be a team? Well, YHC posted solo to Twin Team this morning (as he feared might be the case), but I soldiered on and delivered/received a hearty beatdown that is stuff of legend. It went something like this: Mosey to covered area near parking lot (in case of LIFOs) for the Disclaimer, which was long, detailed and heavily debated. COP, including SSHs, DQs, Imperial Walkers, Merkins, LBCs, and Flutter Kicks. Ok, no LIFOs, so a run was in order — 40 minutes – up hills, down hills, and something in between. Pace varied, mumblechatter SUCKED, enthusiasm waned, but…
The rain subsided and 10 warriors landed in the parking at The Creek for a sunny and 70 beatdown that went something like this… Circle #1 – COP(ain) – All IC 50 SSHs, 50 LBCs, 20 copperhead squats, 20 crab cakes, 10 merkins, 10 don quixotes, arm circles, 50 LBCs, 50 SSHs Mosey to the other side of the parking lot Circle #2 – COP(unishment) – All IC with holding 6 inches for 10 count in between each 20 american hammers, 20 flutter kicks, 20 heels to heaven, 20 freddy mercuries, 50 LBCs, 50 SSHs Mosey to the pavillon Circle…
Yep, It’s Ground Hog’s Day. A day to celebrate the signal of a spring to come, or know the winter still has us in it’s grasp for a little while longer. I chose to go with the Bill Murray theme and celebrate an infinite loop. The route posted above is two miles in length. 4 milers do it twice, 6 milers do it three times, 5 milers do it twice with a one mile bonus loop (Grove to Malvern to Cary to Commonwealth to Grove). Black Widow is the name of the route considering the resemblance to it’s namesake. NMS:…
Four faithful found their way to Circus Maximus to start February off right. Here is how it went: COP- SSH, merkins, LBCs, Don Qs, 20KB swings mosey to back of school. 2 sets of 30Donkey Kicks, lunges across, 20 Halos. Then 2 sets of Merkin ROws and Sit-up Presses. Head back to side for Boat-Canoe and Elbow Plank. 2 sets of Pullovers. Burpee Escalator- start at 8 Burpees pm, up to 11. Finish with Mary. Atilla took us out. NMS- YHC realized pulling in to the AO he forgot his gloves, not good when lugging a freezing cold KB for…
11 strong veterans broke the hold this morning and posted on a brisk but pleasant morning to start the backside of their workweek with warm bowl of GUMBO, it tasted something like this: Long mosey around the perimeter of the AO to the field in the northwest corner for COP, including: SSHs Imperial Walkers Arm Circles Hillbillies Merkins LBCs Flutterkicks THE THANG: Curb Crawls – mosey to the curb and you know the drill – bear crawl across 1 incline merkin, crawl bear back 2 decline merkins…repeato up to 5 and back down to 1. Evolution of the Burpee Part…
4 SOJ gladiators took on Timberwolf on this crisp first day of Feb! COP SSH x 20 DQ x 10 Arm Circles x 15 (reverso) LBC x 20 Merkins x 10 Cotton Pickers x 10 Mosey to Track The Prostitute – 4 Corners of track, start at first corner and do exercise, proceed to second corner. return to first , then back up, always returning to first corner and completing each corner as you pass it. Corner 1 – 10 Merkins Corner 2- 20 Freddy Mercury Corner 3 – 30 Carolina Dry Docks Corner 4 – 40 WWIIs Lunge to…
4 strong gathered for a moonlit morning in the gloom. The PAX at NoToll suggested a beach body workout, with a focus on abs and arms, to get YHC ready for the long weekend trip. YHC was happy to oblige but added some extra running so another margarita or two can be consumed. THANG Mosey around the bus loop and back to the lit parking lot for SSH (only 10 after yesterday’s Flatline led SS Hopathon), Moroccan night clubs, Hillbillies, Alternating Shoulder taps, LBC Into the deep gloom we go, everyone knows where that is at SOT. If you don’t,…