18 of the faithful and 1 FNG rolled up to the familiar grounds of Mary Munford for some partner up excersizes.  This is what unfolded: Disclaimer for the sake of FNG and YHC COP, all IC SSH split jacks russian soldiers arm circles, little and big both ways merkins LBC’s Partner Tabatas Tabata 1: partner leg tosses Tabata 2: Plank/jump overs Plank Walk Do-Si-Do Bow to partner Keep same partner, face partner in plank.  IC, plank walk to the four compass points, completing 5 four-count merkins at each point. Bow to partner Human Steeplechase Break off in two teams single file…

18 strong and able men came out  this morning for a festival full of surprises!! Thanks to Lab Rat and Circle K we had two shovel flags. I am grateful for the new shovel flag and will gladly pony up. We had a second timer come back: Opus,  great job today you did not quit that’s what matters.. Thang: Mosey to the soccer fields for 5 minutes warm-up.  Than we lined up for Merkins runs of 10-20-30-40-50 running to the other side and building up in reps. Next 25-50-75-100 flutter kicks up and back. This completed the width of the…

14 showed up for what YHC hopes proved to be a good beatdown. This is what transpired… – COT: SSH, DQ’s, Merkins, Squats, (and perhaps something else I can’t recall) – 2 burpees at each tree from one end of the school to the other – Doras (sort of). Partners complete 100 Derkins and then 100 supine pull ups while other runs out and performs 5 dips…and then 5 incline merkins – Ascending reps across tennis court..stop at at midpoint, exercise, run to end, then backwards run to start. Ascending reps at each stop (e.g. 3,6,9,12). Burpees (x1), high knee…

Nine faithful posted in the light rain, in anticipation of upright APDs.  Nine more likely fartsacked, in anticipation of upright APDs. THE THANG: Mosey to the usual spot for COP: Russian Soldiers x25, Carolina Dry Docks x15, Upright APDs with a twist x20, Breakdancers OYO x20, Stick in the mud (back lifts) x15. Mosey to the track for four corners around the track.  5 pullups, 10 supine pullups, 15 dips, 20 LBCs. Repeato x3. Mosey to the tennis court for Sally, Merkin Edition. Indian Run around the track for one lap. Triple check in the grass next to the tennis court: bear crawl/crawl bear to…

17 gathered at MM under a perfectly Gloomy predawn moon for a solid beatdown and superb counting.  Here’s how it went down… Mosey to area adjacent to basketball blacktop for COP: 20 x Copperhead squats, 12 x Merkins, 25 x SSH, 10x forward arm circles (sm/lg), 10x backward arm circles (sm/lg) Mosey to Soccer Fields. THE THANG: Blackjack:  line up on one sideline of soccer field, run to far sideline to perform 1 merkin, run back to original sideline to perform 20 LBC’s (21 total reps).  Continue with merkins escalating to 20 and LBC’s de-escalating to 1.  Plank until entire…

13 Faithful and 2 FNG’s gathered in the gloom to put an exclamation point on the morning. YHC cleared the road block on I-195 just in time to plant a shovel flag have a minute to gather his thoughts. Here is what transpired: Morning jog around the campus, gather Sippy Cup on the way out of the lot COP (on the newly open fields) All COP excersizes IC -X20 SSH -X20 Split Jumps -X20 Copperhead Squat X10 little arm circles, X5 big arm circles. Reverso X10 merkins X30 LBC Mosey to Grove side of school for curb crawls AS A…

10 gathered on a morning which held much less rain then expected. Here’s what transpired: COP: DQ, SSH, LBC, Flutter Kicks, Merkins. Escalating burpees between each (maxed at 5) Escalating Merkins with curb crawl – max at 5 (Brief) Suicides: Run out, standing jump, return and perform 5 standing jumps (high-knee…whatever they are called). Progressed across the tennis courts Four Corners: 5 Burpees, 10 Dips, 15 Merkins, 20 LBC’s. Five times around the track Stop-drop-roll shuffle Ring of Fire. Indian run back to base. 2 minutes of Mary (Freddy Merc’s, Flutter Kicks) Moleskin: Prior to starting out, Spotter demonstrated his…

Running club started today at 330 today at Mary Mumford 15 or so kids form K – 6 posted for a running workout. A few parents also joined in. Bleeder and I led the group of 6 children in 3-6 grade. We were honored to lead Joseph, Patrick, Frank, Ezra, Susan, Bailey (for 1/2 the time) and Sarah (Bailey’s Mom). The Thang: 1/2 mile warmup. COP with some stretching, SSH, Merkins, Don Quixote’s, and a modified lung as suggested by Joseph. Run a mile on the track, second COP. Lunges, crab walks, bear crawls. planks. Mosey back to gazebo. Flutter…

19 faithful arrived for a good morning workout in the gloom. The thang – mosey around school for COT. Disclaimer. SSH – 35 count,  Hand release merkin – 10 count,  Don Q – 15 count, Plank dips – 15 count Mosey to tennis courts for warm up sprints – 80%, 90% 100%, 100% Newton’s Beast – burpees, WWII situps, alternate bear crawls and runs on each section, alternate crawl bears and backwards run in sections, WWII situps, burpees Ring of Fire – 20 merkins total, plank Superman Mosey to school for Triple Check – people’s chair, flutter kicks, run Mary…

25 loitered around Mary Munford Elem. until it was time to head out into the gloom.., and many were carrying cinder blocks. Thang: Mosey to soccer fields (more on that later) for COP:  split jumps, scapula merkins, break dancers, Don Quixote Blockest Round 1: Partner up with one partner doing 15 swings while the other does flutter kicks then flapjack: repeato x3 Round 2: Partner one executes 10 goblet squat with overhead press while partner two does alternating lunges: repeato x3 Round 3: Partner one does 12 tree chops (6 ea side) while partner two does sit-up/hip-ups: repeato x3 Round…