13 Prisoners were Transferred to Cell Block B The THANG 30X Triceps, each arm; When first person is done, Scream Escape, rotate to next station, Merkins LBCs Deep Knee Bends Plank up in Center Court All Prisoners Escaped

13 Faithful posted in the gloom to become prisoners in Cell Block A The THANG Mosey to COP 25X SSH 15X Merkins 20X DonQuixote 55X LBC Run The Loop Break in 4 Groups of 5 or lessun The Loop Cell Block 30X Curls When first person is done, Scream Escape, rotate to next station, Mountain Climbers Dead Cock Roach DRY DOCKs Planks up then, All Prisoners Escaped

14 posted for a morning beatdown in RVA.  Weather was 37 degrees and clear.  Great job everyone getting out of the fartsack and making yourself (and others) better and stronger. The Thang: Mosey to field, 25x Freddy Mercury, 26x Don Quixote, 25x SSH, 25x LBC.  Mosey to covered pavillion for 11’s.  At pavillion exercise is prisoner leg lifts, at far end of the field exercise is the Burpee (of course).  Faster PAX use poles at far side of pavillion.  Mosey to front of school for Yogi Bear.  Four stations (most on picnic tables), first station box jumps, second station Derkins,…

13 veterans posted in the gloom for a beat down from Fudd’s VQ. Here’s how it went down. The Thang Mosey around the school to the Tennis Courts for COP: 20 SSH, 20 Merkins, 20 Don Quixote, 15 Mountain Climbers, 20 Hello Dollies Mosey to the basketball courts for 650/1K: Partner up, 1 guy exercises while other runs around the track. 50 burpees, 100 Merkins, 200 Body weight squats, 300 LBC’s. Mosey to Tennis Courts, -Tunnel of Love from west end of the court to the east: two lines of men lock arms and take turns bear crawling through the…

Aye!  14 souls braved trench foot in the soggy gloom for our 100th workout.  The thang: Mosey around track and to tennis courts for warm-up COP: 25 mtn climbers, 25 Don Quixote, 15 merkins, 25 flutter kicks Partner up for another edition of “The Circuit”:  Partners execute 25 chin-ups, 25 raised leg lunges, 25 supine pull-ups, 25 derkins: repeato 4x= 100.., get it? Mosey to tennis courts for the 100 run and burp: partners run 100m, do 25 burpees, repeato 4x Circle up for 25 bicycles and 25 LBC Mosey to flag for COT Moleskin:  The Richmond faithful showed a…

7 faithful posted for a morning of fun in the snow.  By the time the PAX arrived, about four inches of new snow had falllen, another inch or so fell during the beatdown. The Thang: Mosey to far side of tennis courts.  SSH x 20, Snow Angels x 20, Seal Jacks X 20, LBC X 20.  Mosey to first tennis court.  Shovel a straight line across the court at eight paces from net.    Split into two teams.  Fudd, TYA and Chum Bucket on team one, Bleeder, Pele, Swirly and Wedding singer on team two.  Next exercise is “Dodgeball with…

Six adventurous F3 faithful posted for an early morning run in RVA.  Weather in all our minds was 70 and sunny, but in reality, the mercury rose to only ONE degree at the start of the run. The Thang: Fox Chase: 2 Chasers, head from shovel flag towards Grove Avenue, take a right on Grove and turnaround at Malvern.  4 Foxes take a jog around the school and then a left onto Grove.  All run to intersection of Grove and Three Chopt,  turn around, run around the school and regroup at the shovel flag. Moleskin Today was a day of…

Wow it was cold!  Wow we still had 14 post, and wow that we had an FNG on the coldest day so far!  14 (including the newly anointed Olaf) posted for frigid fun at 45MoM, and here’s how it went down: Run the loop around the school grounds for warm-up: 10 merkins, 20 SSH, 10 werkins, 20 180 jump squats (cadence was dropped due to Q not being able to follow his own cadence), 10 clerkins, 25 LBC Mosey to soccer field for: run to far side 10 burpees, run back, 10 squats, repeat 3x Round 2= run to other…

The weather man said it was 18 degrees and windy with a wind chill of 8, but the PAX all agreed that it was 70 and Sunny.  The PAX was four strong for today’s run in the Gloom in RVA.  All Friday run veterans The Thang: Fox Chase round X.  Two routes, the foxes (Swirly and Bleeder), take a lap around the school, then head out to Grove.  The chasers (Fudd and TYA), head to Grove, turn right until they reach Hamilton, turn around and the chase is on.  Everyone then runs to Grove and Three Chopt, turns around and…

14 Faithful posted this AM in the Gloom,  the warm glow of the light from JBL speaker across the Field made it feel Sunny and 70. THE THANG Mosey around Mary Munford to COP 20x SSH 15x Mountain Climbers 20X LBC 20X Imperial Walkers Mosey to Tennis Courts Bleeder Wind Sprints 50% down and back , repeat at 70%, 100% down, Repeat Mosey to the Tree Line for double 11’s 11 — Burpee, LBC, run back to Tree line, Repeat 11 with LBC, Rosalita Mosey to Center to Field Push O Rama Merkins, Werkins, Merkins, Finger-Tip, Diamond Push-ups Mosey back to…