20 strong gathered at Mary Munford – about 1 for each degree it was above zero… The Thang: Mosey to far corner of school grounds along Grove. Warmup: Side Straddle Hop x 20 Don Quixotes x 10 Imperial Walker Squat x 10 Merkin x20 LBC x20 Mosey to Field. Break into 2-4 groups (depending upon number). Each group advances to a different corner (i.e. station). Station one: Complete 10 Burpees. Run to next station* Station two: Burpees x 10, Merkins x 20. Run to next station* Station three: Burpees x 10, Merkins x 20, WWII Situps x 20. Run to…

22 faithful piled out of their cars in the gloom. All were certainly hopeful for the opportunity to run the Horseshoe, but were instead treated to a different type of beatdown. Here’s YHC’s best recollection of how it went down: Mosey to far corner of school grounds along Grove. Warmup COP SSH x25 8-count Merkins (4 down, count, 4 back up) x20 IW x25 LBCs x25 Mosey to the track. Circuit at 4 stations. Break into 4 groups & do the following. Rotate counter clockwise once your group is done with the station. Do each station 2x NW corner: 20…

A total of 18 turned out for the Christmas Eve workout at Mary Munford (and to witness my VQ). Couldn’t ask for more pleasant and inviting weather… The Thang: 20 x Merkins, 20 x WWII Situps, 10 x Mexican Squats, 10 x Turkish Prison (apologies Aisle 5) Bermuda Triangle Derivative: Broke into groups of 5 (or more). 3 stations. Each group does 10 of each exercise at each station. Rotated between Merkins, Burpees, and WWII Situps. Maxed out at 10 stations. Looking North (For Santa, Star of Bethlehem, or what have you)…One partner does burpees while other partner runs to…

18 Faithful gathered on a 50 degree clear morning for the latest in Virgin Q Week in RVA. THE THANG: Mosey to NW corner of the school for COP: SSH x 25 Upright Alabama Prom Dates x 20 Hillbillies x 20 Merkins x 12 Mosey to the parallel bars for “stations.”  Teams of 4-5.  Station 1: supine pull-ups on parallel bars.  Station 2: dips.  Station 3: pull-ups on the monkey bars or the pull-up bars.  Perform exercises until a team member relieves you, then run around the dirt track to the next exercise.  Rinse and repeat 4x.  Audible down to…

17 strong men posted on a perfect winter (?) morning to enjoy some light jogging mixed with a vigorous beatdown.  Here’s how it went down. THE THANG: Mosey to the NW corner of the school for COP SSH x 25 Copperhead Squat x 20 LBC x 25 Merkins x 10 Don Quixote x 21 Mosey to the soccer field on Cary for Super 7’s: line up on the near sideline, do 7 Burpees, run to far sideline and do 7 Merkins and 7 Squats and run back.  Repeat x 7. Mosey to track for Dora 1-2-3.  Exercises are Merkins x…

17 lucky PAX posted on a perfect workout morning at 45 Minutes of Mary. YHC arrived just in time to plant the shovel flag and to declare “10 seconds” to go time. After a rope-facilitated face plant in the grass, the PAX headed out for a beat down. Here’s how it went down: THE THANG Mosey to corner of Grove & Westmoreland. COP: SSH x25 Merkins x20 LBCs x25 IW x20 Alabama Prom Date x20 Mosey back to the Commonwealth Ave side of the track. The Lucky Horseshoe – The PAX has 33 minutes to complete the following around the track:…

15 faithful posted for a pre-thanksgiving meal beatdown. Weather was 40 and sunny, beautiful day for a workout The Thang: Mosey to side of school, 16x Don Quixote, 21x Side Straddle Hops, 16x Merkins, 21x copperhead squats, 16x arm circles, 21x LBC. Pucker identified the significance of 1621 – the year of the first Thansgiving. Next trivia quesion: Where was the first Thanksgiving. 16 burpees OYO if you knew that first thanksgiving was in Plymouth Massachusetts, 21 if you believe it was anyplace other than Plymouth Mass. Double Applesauce Indian run to tree line and then to other end of…

10 Faithful PAX showed up to sharpen each other this morning. 8 were well aware of the rainy conditions they would encounter upon exiting their car, and the remaining two arrived having already acclimated themselves with the soppy conditions. The PAX quickly embraced the wet skies, tennis courts, and fields and set off to a quickly-paced workout. THE THANG Mosey along Commonwealth to the tennis courts COP SSH x 20 Merkins x20 Monkey Humpers x20 IW x20 Lieutenant Dans x10 OYO Morning Wood OYO x5 (see F3’s Exercises page for explanation if you think this is something different than an…

21 Strong came out for a rare Lockjaw Q this fine Fall morning. COP in front of the AO (count included, cadence optional): 25 SSH 25 Don Quixotes 25 Copper Head Squats 25 Scorpions Mosey to the corner of Grove and Commonwealth and form 2 columns.  Indian run down Commonwealth to Cary St. 5 Corners – Across 5 points around the track and soccer field, perform 10 reps of the following running with a partner: Lap 1 – Hand Release Merkins Lap 2 – Two Count Flutter Kicks Lap 3 – Four Count Russian Twist From Cary St, partner carry…

14 gathered in the mist to experience a few minutes of merkin glory.  Here’s how it went down: COP – SSH x 25 – Arm Circles x 15 forward & backward – Russian Soldiers x 20 – Copperhead Squats x 15 The Thang: – Mosey to soccer field for Merkin Ladder. Run width of soccer field and commence ladder. Start at 20 and work your way back down to 1. 210 total. – Mosey to tennis courts for triple check. Lt. Dans, Box Cutters, run around tennis court – Mosey to basketball court for Escalating 4 Corners of Mary -…