Seven hearty souls braved the overnight storms and emerged through the gloom for YHC’s virgin Q. A brief warm-up mosey brought us to the edge of the soccer fields for the COP: SSH x 25 Imperial Walkers x 25 Hillbillies x 25 Don Quixotes x 15 Mosey over to the east end of the fields and form two-man teams. Buddy Carry (Fireman or Piggy Back) to mid-field, Run to west end, 100 Flutter Kicks as a team; Buddy Carry to mid-field, Run to east end, 100 LBC’s; Run to monkey bar traverse then to the dip bars for 100 Dips…

13 apparent fans of Jock Jams brought their game faces to Mary Munford Park to test themselves and share their good attitudes and cheer with their fellow PAX, as well as the neighbors. THE THANG Mosey to somewhere on the soccer fields. COP SSH x20 Merkins x10 (after brief form discussion) LBCs x20 Russian Soldiers x20 Mosey back to the shovel flag area. The Lucky Horseshoe: Do the below until you finish or Q tells you to stop at the 33 minute mark. Lap 1 around the track*
 MericansX20 Lap 2 MericansX20, Storm SquatsX20 Lap 3 MericansX20, Storm SquatsX20, Scorpion…

16 posted for 45 Minutes of Mary.  The weather was perfect although we could have used a bit more sunlight to conduct our final set of exercises (Initially called “3 Man Weave” but may need to be called “Balls to the Face”). THANG: Mosey to first COP in front of school 20XSSH, 20XLBCs, 20XImperial Walkers, 20XFreddie Mercuries, 15XMerkins Mosey to second COP at Grove/Westmoreland 3 groups of 5 did ladder runs to Cary/Westmoreland Mosey to third COP at Blacktop Setup Triple Check with a wall squat (people’s chair), plank and a run backwards 40 yards then sprint forward 40 yards, 4 rounds Mosey to…

Twenty redwoods, and two FNGs, came out to a very humid #45MinutesOfMary to strengthen their bodies and clear their minds.  YHC took the Q, tossing out a winkie which had been carefully crafted for a somewhat smaller group, and electing to improvise instead.  This is how it went down, more or less: THANG: Near Shovel Flag — ssh x 30, lbc x 30, merkin x 15, don quiote x 25, hillbillies x 25 Mosey to bus loop area — chiabatta alternating between box jumps and jump squats chiabatta alternating between standing MCs and MCs ascending / descending curb crawls (1 to 5, 5…

12 posted for a lovely RVA morning block party at Mary Munford Elem.  Here’s how it went down: Thang: Quick disclaimer then half PAX runs the full block with 5 burpees at each corner.  The other half of the PAX completes 12 burpee block presses, 12 goblet squats, 12 Russian Twists: repeato x2 then switch as soon as the runners return. With the PAX now warmed up, begin 12 alternating shoulder presses, 12 lunges with block twists, and 12 sit-ups with blocks on chest: repeato x2 12 woodchoppers, 15 2 count quick hops on bricks, 12 sit-ups w brick over…

A much needed rain shower cooled temps and welcomed 7 faithful and 2 FNG’s to our third iteration of the Lucky Horseshoe.  Here’s how it went down. THE THANG: Mosey to the corner of the soccer fields near River Rd. COP SSH x 20                                                                                                                …

11 Strong and eager PAX arrived at or before the appointed workout time today for a beatdown.  Weather was temperate, but rather muggy.  Despite the humidity, the PAX forged forward and attacked the workout. The Thang: Started the workout at 05:30:45, a little bit late, but still in the appointed minute.  Mosey to Reveille Church on Cary Street.   Warm up COP 20x SSH, 20x Don Quixote, 15x Slow cadence, full motion Merkins, 20x crab cakes, 35x LBC.  Mosey to back of church to picnic building.  Triple check.  Break into teams of three, first person on the wall for people’s…

Aye, 3 PAX worked out, while the others played hide-and-seek.  YHC pushed on with the beatdown as planned.  Today’s goal was to keep the heart rate elevated the entire workout, and get some upper body in as well. Loop around the soccer fields and a loop of the neighborhood (about .86 miles). Back to the shovel flag for: 20 SSH 20 Mountain Climbers 30 Arm Circles (small and large) Mosey over to the “track”.  11’s with pull-ups and 4-count derkins.  200m run between each exercise for a total of about 2.5 miles of hard running, with a total of 55…

15 Faithful RVA PAX & 1 FNG gathered in the high rent district between Cary & Grove to better themselves on a glorious summer morning.  Sunny & 70…low humidity. Here’s how it went down. The Thang: Mosey around track to Soccer field for COP: 25 SSH, 25 LBC, 15 Merkins, 20 Crab Cakes, 25 Slow Bending Squats Mosey to Bus Loop for Ascending/Descending Curb Crawls: up to 6, repeat 6 and back down…always facing Grove Ave…Bear Crawls and Crawl Bears Mosey back to Soccer field for Ring of Fire: Clerkins as a group to 150, then 10 Burpees OYO Mosey…