3 (yes, it’s the magic number) posted for another sunny (not really) and 70 (actually right on 70) day in RVA.  Here’s how it went down. Everyone grab a coupon (25 lb dumbbell, 35 lb kb or cinderblock) and mosey to corner of parking lot for warmup COP:  SSH, Imperial Walkers, Merkins, Don Quixote, something else… Grab coupon and mosey to basketball court.  Each of the PAX switched which coupon they carried each rotation of the following: Each of six rounds started with Coupon Suicide and 10 merkins with the following exercises rotated in for the third fun filled activity…

7 strong posted to get the working week started right.  It was clear and cool, with almost no remnants of the humidity that suffocated the PAX on the trail run the day before. The THANG: COP: Willie Mays Hayes IC x20, Good Mornings(?) IC x20, Richard Kimbles x10 OYO, Carolina Dry Docks x20 IC Mosey to the pavilion for 15 minute AMLAP: Box-jump burpees (jump on picnic table seat) x10, bear crawl to shed, penguins x15 each side, run to basketball court, monkey humpers x30, run back to pavilion.  The PAX completed 4 laps. Mosey to the northwest corner.  Partner…

Three PAX posted for a beatdown in the still-humid gloom. The THANG: COP: imperial walkers x25, SSH x25, Moroccan dance party x10, arm circles front/back small/big x15, prisoner squats x25, plank dips x10 Mosey to the pavilion for a “Whole Lotta Rosie:” mountain climbers (two count) x30, LBCs x42, mountain climbers x30, American hammers (two count) x39, mountain climbers x30, flutter kicks (single count) x56. Bear crawl to the shed, jog to Hermitage Road back to the entrance, zombie walk back to the pavilion for “Mucho Chesto:” merkins x10, werkins x10, clerkins x10, staggered merkins x10 each side, dead cockroach…

Six strong started their week off right at Punisher. There was more activity around the school than normal but we made our way around in the gloom: COP: 25 SSH, 15 DQs, 12 merkins, 17 Flutterkicks, 18 Imperial Walkers. Mosey to side of the school and pair up. Partner 1 balls 2 wall, partner 2 run across street, dropping before, at median, and other side to do 10 Merkins. Switch. Next round wall sit and 10 Jump Squats. 3rd round – Donkey Kicks, 5 Burpees. Mosey to benches. 20 Dips, 10 Box Jumps, repeato. Then up reps to 30 Dips,…

A random assortment of 5 PAX members gathered at the Punisher this AM for a random assortment of exercises.  Mosey around the school to the blacktop, avoiding the mangled mess that was the children’s playground. COP – SSH x20 – Arm Circles 10xSmall, 5xLarge.  Forward & Backward – Merkins x10 – IW x20 – Copperhead Squats x20 – Something else here… – Clerkins x10 The Thang Quick mosey to the bus loop for curb crawls.  Bear crawl / incline merkin, crawl bear / decline merkin.  1 to 6, repeat 6 then back to 1 (unless you are Bleeder then do 1 more).…

3 PAX opted for a completely flat AO to start their week off right at Punisher. Weather was literally perfect for a start of summer beatdown: COP – SSH, Merkins,  Crunchy Frogs, Flutterkicks, Imperial Walkers, Don  Qs. Run up Hermitage, Burpees at every tree until end of school. Mosey to benches- 20 Dips, 10 RL step ups, 10 Derkins, 10 LL step ups. Repeato. 3rd set change to box jumps from step ups. Mosey to Basketball court. Suicides just running. Then add exercise per suicide. Go 5, 10, and 15 reps.  1st Merkins, WWII situps, Carolina DDs, finish with Burpees.…

8 RVA regulars and 1 FNG planted 5 shovelflags and got their Memorial Day started off right with a special Punisher at Belle Isle. 70 degrees and humid at the start with the bounty of a wide open new AO to break in. Here is how it went down: Honeydo Q – Mosey to Browns Island – Disclaimer. 25 SSH, 20 Merkins, 20 Freddy Mercurys, 20 Don Qs, Arm Circles – forward & back. Mosey to bridge steps. 5 Derkins each step up the bridge steps. Plank at top. Mosey across footbridge to fountain: Donkeykicks on the fountain, bear crawl…

Lucky 7 posted for a lovely RVA morning at LHES.  It went like this.. Warmup mosey around to northeast corner of the school.  Partner up for partner carries across to Boulevard, run down Boulevard to Laburnum, wheelbarrows down Laburnum to first big tree and run up Monticello.  Repeato x2 with partners switching as needed on the carries and wheelbarrows. Plank fun then mosey to southeast wall of the school for more fun.  Keep partners with one partner running around the school while the other executes AMRAP of 4 burpees, 4 WWII and 4 merkins, flapjack with an additional 2 reps…