Intro: Despite a foreboding forecast, 16 frost-hardened gloom warriors posted to 45MOM, only to find YHC’s shovel flag standing proud, Old Glory snapping her welcome in a balmy 70 degree breeze.  The THANG: Mosey to COP #1: (Black Top) Sweat Party: Hands up with continuous high knees, drop for a 5-count merkin set on hearing “Drop”, jump back up to continue high knees, repeato – Merkins included Chuck Norris, Werkin, FingerTip, Diamond, & Dive BombersDancing Bears x15 IC (Bear crawl position, Raise Rt Arm + Lt Leg, then opposite, 4 count)Copperhead Squats x15 ICHigh-speed Freddie M’s x15 IC …to redirect the abundant Mumble…

With the temperatures topping a balmy 31F, 23 of RVA’s finest gloom warriors showed up for a 45MOM beatdown. According to legend it went something like this (more or less): COP: 11 Imperial Walkers IC, 9 Don Quixote IC, 10 Russian Soldiers IC, 10 Burpees OYO 4 Corners.  Using the block around the school and field run to corner 1 and do 10 Burpees.  Run to corner 2 and do 10 Burpees + 20 Merkins.  Run to corner 3 and do 10 Burpees + 20 Merkins + 30 Squats.  Run to corner 4 and do 10 Burpees + 20 Merkins…

A proud 27 showed up for a rare, humid Winter morning ready for a solid beat down. Thang: Mosey around to Basketball Court. Stay in large circle formation while jogging for a quick warm up. Skipping, inside/outside shuffle. COP: DQ’s, Imperial Walkers, Russian Soldiers, Copper Head Squats, Flutter Kicks, APD’s, Merkins. Mosey to large field: Large circle formation, with the Q mixed in the circle. Fire Drill: All PAX is running in place, each PAX member (starting with the Q and moving to his right) will shout Fire! When each Fire is heard, PAX will hit the surface, roll to…

10 stallions (5 from SOJ) braved the 10 degree forecast to find a sunny and 70 45mommm ready to be tamed. Dr. Tryhard planted a shovel flag in the frozen tundra of the near West End, the pax observed the beauty of the celestial alignment of 2 planets and the moon, and YHC called time to go. The james-river-passport-stamp-worthy beatdown went something like this: THANG Mosey around perimeter of entire AO to assemble at corner at Grove for COP: SSH, DQ, Copperhead Squats, Russian Soldiers, Tempo Merkins, Hello Dollies, Dying Cock Roaches All of the above was performed in cadence…unless…

Eighteen NFC fans posted at 45MOM to discuss all things Rams. Here’s what we talked about: COP: Invisible jump rope / IJR left leg only / IJR right leg only. On your six. Flat on the ground. Arms above your head. Flutter kick position. Now assume merkin position. Recover – just for you TYA. SSHs / Hillbillies. Sammy Sosa (Marmaduke calls it The Prostitute. I call is baseball. Sammy Sosa seems like a fair compromise): Home Plate: hold :60 elbow plank. First Base: 10 burpees. Second Base: 20 merkins. Third Base: 30 american hammers (2-count). Home Plate: 40 WWIIs. Start at HP and hold :60 elbow plank. Run to first base,…

18 of the finest men showed at 45MOM for a beatdown that went something like this: Mosey to field for disclaimer and no COP. Mosey to tennis courts. Wilt Chamberlains – run length of all four tennis courts and perform 100 LBCs.  Run back for 100 squats.  Run back for 100 flutterkicks (2 count).  Run back for 100 lunges (50 each leg) Merkin Ladder-perform 10 merkins and run length of all 4 tennis courts to perform 9 merkins.  Repeato until PAX reaches 1 merkin. Doracides-Partner up.  While 1 partners completes exercises the other partner is running suicides across all tennis…

20 warriors rose to greet the dawn of a new day.  If there was ever a time for a proper barn dance to celebrate all that is glorious in our fair commonwealth, then today is that day.  According to the rave reviews on the blog Square Dancing History, it went a little something like this. COP IC X 20:  SSH, CP, WWII, FC, IW.  IC X 10: HRM, HRM LL, HRM RL. Arm circle X 1 RIPFD Mosey to tennis courts Bear Crawl Suicide:  Line up facing the empty four courts.  Bear crawl to the first court midline and run backwards…

A double dozen warriors of the gloom, including a couple from North Carolina and a New Year’s Day FNG, came out for a wet workout. Mosey to Sarah’s Corner for COP. DRM Helicopters Imperial Walkers SSH Jog it back to the soccer fields for 11s using the trees as guides.  The exercises were Diamond Merkins and Box Cutters. PLTs – 3×20 Indigenous People Lunge – Make a column and lunge walk across the soccer field.  The six bear crawls to the front of the column. Perform 16 Boo-Yah Merkins and mosey to the tennis courts for ascending 4 corners. Corner…

25 brave and willing men including some visitors from NC for the 3rd time this week, arrived at Mary Mumford to enjoy Spit-mania for the forth day. This how it went down Mosey to the blacktop COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Dying Cockroach, Arm Circles THANG Mosey to the far corner of the soccer field 4×4 Ladder – Start at the first corner complete 1 4×4 then run to the next corner then complete 2 4×4’s. Rinse and Repeat until 12 4×4’s (Q’s called audible at 10) Mosey to the track Catch Me If You Can – Partner up,…

A legal eighteen came for the unlimited buffet of workouts this morning.  YHC opened on time ready to serve the hungry. Mosey to the front of the school for COP.  Quick inventory of wounded and injured. 10 burpees OYO to quiet the mumble chatter between Saab and Swirly discussing aches and pains SSH Helicopters Crabcakes Imperial Walkers Russian Soldiers Off to the side of the school for Lindsays: Dips and Donkey Kicks A brief stroll to the back of the school for Triple Check. Partner 1 – Karaoke to the fence and perform three burpees.  Karaoke back. Partner 2 &…