Two visitors and 10 regulars traveled south of the equator for a crisp morning beat-down.  Quick mosey around the bus loop before heading over to the track for COP.   Here’s how it went down: COP SSH x25 DQ x20 IW x20 Copperhead Squats x20 Brazillian Dance Partners x10 small/large/forward/backward The Thang 200M Ladder.  Run 200M then drop for 20 merkins and 19 Lt Dans (2 count just to disappoint DK).  Run 200M then 18/17, 200M 16/15, continued until 2/1.  Simple math folks, quite elementary.  Restricter plate for those finishing early got to start climbing the ladder again.  Plank-o-rama at the…

7 Faithful met for a scheduled J-Ville beat down but were met with a pleasant relief in the form of an Aisle 5 number 2 Q. Thang: Mosey to the front of the school under the lights for the COP: In cadence: 12 SSH, 12 Windmills, 12 Hillbillies, 12 Arm circles Forward and 12 Arm Circles Backwards, 24 LBC’s and 24 Merkins. Mosey to the school doors for triple check: partner in threes: 1 step up on benches, 1 tree hugger dips, 1 run the loop switch and repeat 3 times. Mosey in shuttle step format to the Basketball courts…

The Thang Mosey to the bus loop COP 20x SSH 15x Mountain Climbers 20x Imperial Walkers 40x LBC 20x Imperial Walkers 15x Mountain Climbers 20x SSH Zombie Walk To middle of bus loop then jog to Tennis Courts Escalator Four Corners 10 Merkins 10 Merkins, 20 LBC 10 Merkins, 20 LBC, 30 Deep Knee Bends 10, Merkins, 20 LBC, 30 DKB, 40 SSH Plank & unwind 40 SSH, 30 DKB, 20 LBC, 10 Merkins 30 DKB, 20 LBC, 10 Merkins 20 LBC, 10 Merkins 10 Merkins Rinse & repeat Mini Beast At the end of each court (4) do 50…

12 strong moseyed into the gloom. The Thang Mosey to the front of the school COP 20 x SSH 20x LBC 20x Imperial Walker 20x Shoulder Taps 20x Crab Cakes Mosey to the basketball court. Blackjack – length of basketball court 20 merkin/1 LBC 19 m/2 LBC 18 m/3 LBC So forth and so on until numbers reverse Mosey to hill in front of Tennis courts Triple Nickle 5/5/5 Monkey Humpers Ballerinas Circle Burp Feet chop and drop for 2 burpees (12x) Clock Merkins 1 round 10 each Clock LBC 2 rounds 10 each Ring of Fire Air Squared position…

10 Faithful RVA PAX and 1 FNG posted for a cold workout at SOT. The thermometer read 14, but it felt sunny & 70. It went something like this: THANG Circle bus loop (Bleeder = 2 laps on bike) COP: 28 SSH, 28 Crab Cakes, 28 American Hammers, 28 Russian Soldiers, 14 Merkins Circle bus loop (Bleeder = 2 laps on bike) COP: 10 minutes of burpees with a twist (lbc’s instead of burpees) Circle bus loop (Bleeder = 2 laps on bike) Jack Rabbit Loops: variation of Love Hill around the Bus Loop, combined with the speed and comradery…

7 strong posted to SOT on a brisk and clear morning.  It was 22 degrees at the start, pants weather for some, shorts for other.  It did not matter as the PAX moved plenty to stay warm: Mosey to front of school for COP:  30 SSH, 12 Merkins, 20 IPs, 50 LBCs Grab a spot of wall on school front for Donkey Kick sets: 15 Donkey Kicks, run to school sign and back.  Repeato x4. Mosey to the track: 20 Merkins then 20 broad jumps, run the rest of 100m.  15 merkins, 15 seconds bear crawl then run the rest…

Ten of the faithful and one FNG posted on this frigid, but clear, January morning to improve their bodies and clear their minds. The temperature was somewhere in the 14F-17F range. Johnsonville planted a VSF and took the Q. This is how it went down, more or less: Mosey under large oaks in the center of the bus loop for a COP. 50x ssh 50x LBCs (Wilson guest Q) 15x Scapula Merkins 25x Long Slow Squats Mosey to bus loop. 3x 300m intervals around bus loop Chiabatta (Standing Mountain Climbers / Bunny Hops) 10 Burpees 3x 300m intervals around bus…

Three posted in a foggy, dark, damp gloom at SOT! Thang: Mosey to front of school for COP. 30 SSH 30 Mountain Climbers 30 Merkans 30 LBC’s 30 Cross Leg Lifts Mosey around school to football field for some Bermuda Triangle – since we respect our fields south of the river, the whole Bermuda Triangle workout was lost………..moved to the track for a row of pain. Cones set up every 30 yards 5 burpees at each cone for each round Bear Crawl to each cone (round 1), Karaoke (round 2), Backwards Run (round 3) 2 laps around track each round…

10 strong moseyed into a damp but not yet rainy gloom. The Thang Mosey to the concrete in front of the trailers COP 23 x SSH 23x LBC 23x Don Quixote 23x Hillbillies 23x Freddie Mercuries 23x Crab Cakes Mosey to the top parking lot. Advent Calendar – 23 reps of each and lap around bus loop Merkins Flutter kicks Sumo squats Diamond merkin LBC’s Lunge Werkins Hello dollies Jumpers Carolina Dry Docks Box Cutters Imperial Squat Walkers Mosey to flag Ring of Fire Air Squared position 3 each around and back COT Moleskin The asphalt was a little damp…