4 men for a little beatdown on the track / tennis court. Mossy to the track for some warm up. 20 SSL 15 Cotton pickers 15 squats 10 pushups 4 corners with out and back on each corner including every exercise on each pass… Corner 1: 2 burpee Corner 2: 10 merkins Corner 3: 20 Carloina drydocks Corner 4: 40 LBCs Mossy to the tennis courts for some follow the leader along with suicide tennis courts. Back at the flag Quick round of ring of fire with American hammers to finish. COT, Name-a-rama, Number-rama Good work today and man we…

4 men today for a who’s Q is it day! Mossy to Clover Hill High school to start the warm up which went a little something like this. 15 SSL 15 Cotton pickers 15 squats 10 push-ups 15 dips Head to the track for 2 rounds of 4 corners. Round 1: 10 squats 10 push-ups 10 LBC 10 Burpee Round 2: 15 squats 15 push-ups 15 LBC 15 Burpee Little round of Lindsey brought to us by McRib 30 Incline push-ups and 10 box cutters – Up and down the bleachers 25 Incline push-ups and 15 box cutters – Crawl…

The clock struck 0530 and YHC thought he was destined for a solo workout (or an hour nap in his car – no one will ever know) but lights came shining around the corner and I’m pretty sure 2 wheels were in the air, as McRib was coming in HOT. Realizing it would be just the two of us (enjoy the smooth tones of Bill Withers while you sip your coffee!) for this Hot Potato Q, YHC took the reigns and off we moseyed to the football field of broken dreams.  One lap around the track to loosen up the joints…

It must have been a rough fantasy football draft last night as it kept the entire New Market crew away from SOT this morning.  No matter, 3 veterans shook off the covers and rose to meet the gloom with energy and enthusiasm.  It went a little something like this… Short mosey to the opposite parking area for COP just in case there were any LIFOs…skip disclaimer and jump right in: SSHs x20 IC DQs x10 IC Helicopters x12 IC LBCs x20 IC Mosey to the track for Four Curves on the track.  Round 1 – 5 Burpees in the curve,…

Six men embarked on a dark humid AO for a Marmaduke beating. A beating the got…………… COP: SSH, Don Quixote, Copperhead Squats, Helicopters Mosey to paved area by track & field for the DECK OF DEATH………(insert echo voice) For each category of card, do the number of the following exercise. Spades = Squats, Hearts = Tricep Press, Clubs = Curls, Diamonds = Diamond Merkin & Ace = 1 lap around the track Once completed lunge with a twist for the main stretch of track, followed by arm stretches. Mosey back to the blocks for WWII situps with your blocks &…

A sweaty seven slid in to SOT on a damn humid morning. No foxes or birds in the gloom this week, just bears, donkeys, and crabs: Mosey to front of school for COP- SSH ), Hand release Merkins, Flutterkicks, Don Qs, Helicopters. Mosey to far side of school to find a fresh wall- 4 Rounds of: 20 Donkey Kicks, bear crawl to curb & 5 Merkins. Head to Basketball court: 10 Merkins at each of 8 hoops, lunge in between.  Next round: 10 WWII situps, bear crawl between hoops. Audible to only 4 then mosey to track. 2 sets of…

8 Fearless Warriors showed up at SOT ready for a beat down. With heads ducked against aerial attacks they moseyed to the tennis courts and got to work. COT SSH x 20 Hillbillies x 25 Don Quixote x 10 Merkins x 10 LBC’s x 20 Bob & Weave x 20 (shout out to DK) Mosey to the baseball field Field Of Dreams 4 stations, 2 PAX at each station, workout until switch is called Station #1 – Merkins (10 yards past 1st base) Station #2 – Squats (10 yards past 2nd base) Station #3 – LBC’s (10 yards past 3rd…

6 F3 RVA warriors and one familiar visitor from downrange in Huntersville, NC posted on this cool but humid August morning to get the sweat rolling.  It went something like this: Mosey from the parking lot to the track and 2 laps around for a 1/2 mile warm-up.  Circle up in the asphalt area behind the end-zone for COP (though YHC saw the high-jump bar and mat and was tempted) COP (all IC): SSHs x20 DQ x10 Imperial Walkers x15 Helicopters x10 LBCs x20 Mosey down the track to about the 50-yard line for a set of Lindsey’s (40s) beginning…

Honeymoon and Wilson are working hard to get BRR prepared, yet seem to struggle to get to the Wednesday PM hill run. Honeymoon suggested we go before SOT. Wilson was in. I mean who really needs sleep anyway! YHC decided the old neighborhood could provide the distance and the hills we were looking for. We got what we wanted. Honeymoon started the run with “let’s just hit the F2 pace” meaning let’s chat. YHC learned quickly his F2 pace is my fast. It was good to be pushed today pre-workout. I mean who doesn’t want greatness!

Eight strong men showed up on a rather cool July morning to make themselves faster & stronger. No Q had been listed on the sheet so Wilson & Honeymoon collaborated and decided to tag team. Which ended in a pretty cool hot potato Q. We did all the normal stuff – SSH, Don Quiote, LBC’s etc. blah blah blah…………. YHC was watching America’s Got Talent last night – OK I slept through most of it, but at one point Wilson’s Wife woke me up to say “hey – you guys should do that!” My immediate response was “Yeah we do…