A naughty nineteen descended upon Mary to see what she would have in store.  This is what transpired – more or less… COP:  DQ’s, Burpees, CH Squats, Burpees, Arm Circles (big ones only!), LBCs.  (Actual counts not furnished here…see TYA for precise numbers.) Tree Run:  Perform 2 burpees at each tree. Elevens:  Jump Squats and Merkins.  Run across tennis courts in between. Crawls:  Traverse (4) tennis courts via Bearcrawls, Crawlbears, Crabwalks, Polar Bears Triple Check:  Donkey kicks, (bear crawl to edge of court), WWIIs, run out and back (do 3 burpees at halfway point. Ring of Fire (Merkins), then a few…

A mighty 19 gathered at Mary Munford to welcome Lab Rat back from his hiatus of the AO.  Mary Munford ES must have known that he was coming, because they kept the fields closed for another week.  Lab Rat sadly put the frisbee back in the truck and came up with something different (not really, but it makes a better story, pulling emotion into it and all): COP to include SSH (obviously), IW, DQ, arm circles, hand release merkins, and LBC’s THANG(S) -Beast- On the tennis courts, do a standard beast.  Excersises included merkins, WW2 situps, squats, diamond/wide merkins, Freddie…

17 Studs emerged from the fartsack into the gloom for a morning beatdown. The Thang: Mosey to other side of parking lot for COP.  SSH x 28, LBC x20, Superman (thanks to Saab), Don Quixote x 10. Mosey to curb (5 feet).  Curb crawls ascending and descending to 9.  Labradors with merkins, copper head squats, side straddle hops, and WWII setups, Lindsays with dips (your welcome Hardwood) and LT. Dan’s. Mosey back to the flag (15 feet) for 3 minutes of mary, flutter kicks x28, rosalitas x 20 and american hammers x 15.  COT and out. NMM: YHC had two…

16 regulars and 1 FNG posted for a beautiful morning in the near West End.  The fields of Mary Munford were closed but the PAX was not deterred.  The beatdown went something like this: Slaughter Start – 10 Burpees OYO Mosey around full, long blocks Circle up for COP: SSH, DQs, Russian Soldiers, Merkins, Flutterkicks, Crab Cakes, Bob & Weaves Mosey to fields only to discover they are closed.  Audible to Tennis Courts.  Partner up for Darrell Greens – 1st partner starts in merkin position, 2nd partner sprints to end.  Upon starting, partner on the ground performs a merkin and sprints…

20 strong men rolled into Mary on this beautiful Sunny & 70 morning in RVA.  Some were hoping for a ground and pound after a tough hill run yesterday and others praying Gumbo wasn’t going to double-down on the Old Glory this week.  Well, this is what transpired: Long Mosey around the Commonwealth-Cary-Westmoreland-Grove square outline of the AO and back to the field for COP, which included: SSH x20 DQ (Swirly Style) x10 Helicopters x10 Imperial Walkers x15 Flutter Kicks x20 Hand Release Merkins x15 THE THANG: Red Barchetta– Mosey to the end line of the field along Commonwealth and…

14 F3 RVA regulars, 1 F3 New Orleans, and a couple of LIFO’s posted this morning with a unique beatdown for most. THE THANG Long Mosey to the Church Field in Windsor Farms for COP Usual F3 Disclaimer with the addition of “if you think you may Drown, don’t do the exercise” 20X SSH 10X Don Quixote 30X LBC’s Short Mosey down the street to a friendly neighborhood pool Instructions on Pool Safety – shoes off 10mins of Triple Check Dips, Merkins, 2 short laps in the pool 100x World War II sit-ups, the wet kind, feet on the edge…

18 strong – tackled Mary this morning and here is how it went down. COP: SSH, Helicopters, Windmills, IW’s, LBC’s APD’s, Flutter Kicks Polarbears : Polar bear ( bear crawl every 5 steps Merkin) to the gate – 20 donkey kicks lunge back – plank. Repeat 3 times replace lunge with – Russian Solder – then Karaoke. Swirly Ball : Break up into to teams – shirts and skins – 9 on 9 for some back yard football – Swirly style… Offense has 4 downs to make it to the end zone. Receivers are allowed to throw the ball in…

21 warriors rose to meet the challenge of a new day.  According to legend it went a little something like this. COP SSH, IW, LCB, FM X 20 IC, Merkin X 10 IC Modified 4 Corners – Complete exercise at each corner on the way out and back, adding a corner each round.  Plank in between each round. The exercises were the following: Corner 1 20 Decline Merkins at , Corner 2 20 WWII Situps, Corner 3 20 Dips, Corner 4 20 Burpees Round 1 – Corner 1 Round 2 – Corner 1, Corner 2, Corner 1 Round 3 -…

YHC is a little late getting the BB out because he was fasting before doctor’s appointment this morning, and after the event, the YHC was living up to his F3 name.  Now that all is well and YHC is properly hydrated, here’s what went down: 24 gamesmen entered what had to be one of the more pleasant glooms in while.  There was a nice chill in the air and light dew on the grass for the VQ. Mosey to the blacktop for the COP SSH x 10 x 2 – there was a lot of chatter (and laughter) from the…

19 men entered the gloom to start the day by working up a good step.  This is what went down: Mosey to far corner of school grounds for quick disclaimer and straight into the workout.  10 merkins and run to corner at Cary.  10 LBCs.  Continue to run Cary around school grounds to next corner.  10 Caroline Dry Docks.  Continue run to Grove corner for 15 flutterkicks. Mosey to blacktop near flags for The Escalator.  Floor 1 – run to fence, 5 merkins, run back.  Floor 2 – Floor 1 +Run backwards, 5 LBCs, Run backwards. Each successive floor you…