16 (+/-) arrived in unseasonably warm weather to get their day off to the right start.  This is what transpired: COP:  SSH, Imperial Walkers, DQ’s, LBC’s Red Barchetta:  Suicides to 100, 75, 50, 25 yard lines.  Perform the following all single count, respectively:  100 flutter kicks, 75 Mountain Climbers, 50 LBC, 25 Burpees Crawl across (4) tennis courts:  Bear Crawl, Crab Crawl, Crawl Bear, and Polar Bear.  Repeat going back. Catch Me if You Can:  Partner up.  Partner 1 runs backwards on track while partner 2 performs 5 burpees and then runs (facing forward) to tag partner, then switch.  2 laps Triple Check:  Balls to Wall,…

17 gloom regulars posted on this beautiful Thursday morning where the weather was almost 70 and Sunny and the chorus of the day was:  Next Exercise….The Merkin – much to Swirly’s delight!  The PAX caught on quickly. Mosey to the fields for COP: SSH x20 IC Merkins x10 IC Don Quioxtes x10 IC — super slow-mo Merkins x10 IC Copperhead Squats x10 IC Merkins x10 IC LBCs x20 IC Merkins x10 IC Box Cutters x10 IC Merkins x10 IC A cool 100 Merkins for COP. Mosey to the far end-line of fields and count off into 3 groups for The…

12 Hard core regulars showed up plus 1 FNG — Speedo,  came for my anniversary Q.  Wow what a difference a year makes.  Last year at this time I started at NoToll with BT Qing and we did Old Glory and I almost pasted out!!!  So I thought we would do a version of that today. The Thang Circle up for 15 merkins, 25 SSL, 25 LBCs Than ran one lap Lap 2-3 we ran to the corners and did 10 pull ups, 25 dips, 25 merkins, 25-2 count flutter kicks Lap 4 was ran by most but Swirly and…

15 F3RVA regulars, 1 FNG, and 1 brother from another suburb showed up to have a birthday party with Lab Rat.  Here is how the festivities went: COP (with full disclaimer) 10 Helicopters 20 Copperhead Squats 19 Don Quixotes 70 SSH THANG Charles Bronson:  Line up at first cone, perform 50 46 of each exercise, sprinting to second cone, then army crawling to third cone after completion of each exercise.  Exercises were:  SSH, Merkin, Burpee, LBC, Jump Squat. Tunnel of Love:  Plank up shoulder to shoulder (TYA does whatever the hell he wants).  First man army crawls thru tunnel avoiding…

23 of the faithful PAX ran out into the foggy gloom for a good Thursday morning workout. The thang: Warm up – 25 SSH, 10 Don Quixote, 15 Slow Bending Squats, Alphabet Capital letters with legs together Curb crawl – bear crawl -> irkin – crawl bear -> derkin, up to 5 and back down Circuit – 10 pull ups, box jumps, jerkins, LBCs 21s – modified to 18s – 1 merkin increasing up to 18 with field run in between Moleskin – excellent work this morning PAX. Today’s Q was inspired by my firstborn child Maximus, born a year…

21 strong posted for a perfect morning for a pre-hurricane Matthew workout. Our warmup consisted of… 20 x SSH 20 x Don Quixote 20 x Deep Squats 20 x LBC The Pax then moseyed to the hard top to conduct a round of triple check (for 4 rounds just to keep everyone on their toes) – balls to the wall, alternating elbow and hand planks and then run forward to fence and backwards back to group. Next up was a karaoke shuffle on the tennis court across the 4 courts – forwards, karaoke sideways, backwards, karaoke sideways, backwards then repeat…

8 Vibrant young boys posted for a Thursday morning beatdown in the rain.  Weather was monsoon like pre workout, but turned into 70 and sunny once we started the fun. The Thang: Mosey through the gazebo to the wettest part of the MM field.  30x LBC, 2X Superman, 20x Don Quixote, 20x SSH, 20 x Imperial Walkers.  Mosey to basketball courts for a rendition of the BBC (Burpees, Bear Crawls and Crab walks).  Bear crawl to half court line, run to end line, backwards run to half court line, crab walk to start, 2x burpees.  Repeato increasing burps by 2 until…

21 F3 RVA regulars and 1 FNG fought off the tug of the fartsack to start the day with a beatdown that went something like this: Mosey to soccer field for short COP, as the PAX had much to accomplish this am.  Exercises included: Merkins x 15 IC SSH Burpees x 1 (Five SSH IC followed by 2 burpees Merkins x 10 IC (YHC had enough of counting and wanted to get straight to the meat of the beatdown) Mosey to far corner of school grounds for the Burpee Block. – Run to each corner of the block to encompasses…

18 gentlemen showed for a tour-de-Mary Munford today. This is what transpired COP: SSH, Arm Circles, LBC’s Traverse field end-to-end. Perform designated drill at each quarter and goal line. Increment by stated number (e.g. by 2’s, 3’s, etc.) – 2-count (Reference to the “number-two” Fudd left on someone’s front yard during his BRR leg) 3-count (The dollars Marv spent on a shower at the firehouse in between BRR legs. Thanks to a sagging tarp separating the men and women, Marv got much more than his money’s worth) 4-count (Approximate dollars Marv spent on tomato juice in an effort to eradicate…

Cop:   TYA led part and had some numbers for exercise that did not add up!!  Than we divided into 2 groups one for the guys running the BRR and the other group I led so we had a duel Q this morning. Thang: TYA led his group for some mediation and yoga.   My group we started with 4 square;  10 merkins with 5 sec hold, 5 pull ups, knees to chest, 25 single leg jump squats. We ended up this 3.5 rounds than we lined up for an Indian run with a twist.  I took this one from…