A lucky 13 warriors came to deliver today. COP – Arm Circles, SSH, Imperial Walkers, Helicopters Mosey through the darkness to the football field.  Tatu went down somewhere in the shadows in perhaps a hole or a ditch. Line up for the Beast! Burpees WW II Copperhead Squats Freddie Mercuries Burpees Carolina Drydocks Three burpees on your own taking us to 75. In honor of Hugh Hefner, circle up for the Honeymoon Suite – Diamond Merkins, APDs, Monkey Humpers, Pickle Pounders. Pax preferred a return mosey across the tennis courts rather than in the shadows.  Fear of falling or Wilson’s…

9 men today for a little door counting Mossy to the track for a little warm up that went like this from what I remember…. 50 SSL 10 Cotton pickers 10 squats 20 Mountain climbers After warm up, 1 lap as a group around the track.  Which led into an audible driving us back up to the bus lot for some corner work that went like this… Round 1: 5 Burpees 10 Squats Round 2: 7 Burpees 12 squats Round 3: 9 Burpees 14 Squats Round 4: 11 Burpees 16 squats Mossy to the picnic tables to perform 15 dips.…

Five giants of the gloom posted at Timberwolf on this mildly humid and at times misty morning and YHC had a plan for bringing some light to the gloom – it went something like this: Mosey to the front of school near the bus loop for COP, including: SSHs x20 IC Don Quixotes x10 IC Cotton Pickers x15 IC Arm Circles x15 (10 small, 5 big) forward and backward IC Imperial Walkers x15 IC THANG: Ladder of Light Poles There are nicely 10 light poles around the large parking lot and bus loop.  When the PAX toured the AO a…

Ahhh, there are some lights…nevermind, its just the garbage man.  Its 0532 and you are all alone – decision time…commence beatdown. Disclaimer was long and detailed. COP was short and painful. Headlamp was lit and the track was found.  3.5 miles and some dips, merkins and box jumps later, it was time for a very intimate BOM and COT. Til next time, no more Gumbo for you!

Nine bodies arose from the Fartsack this morning to get this Thursday underway!  After the short mosey to the back of the school, COP was underway, then out of the darkness, here comes McRib – glad you made it out buddy! The Thang COP: SSH DQ Copperhead Squats Helicopters Merkins LBC Mosey to the Football field The Beast – 100 yards, 6 reps every 25 yards, up and back is 1 rotation, total of 6 rotations Exercise 1 – Merkins Exercise 2 – Monkey Humpers Exercise 3 – LBCs Exercise 4 – Mountain Climbers Exercise 5 – Freddy Mercury Exercise…

WU – SSH x 20, DQ x10. Russian Soldiers x10, Dynamic Lunges x 2, Plank transitions x 2 Grab a Brute Force Sandbags and mosey to track. 4x Four corner sprints to tire to get the blood pumping 100 meters of tractor tire flips, jog to start/finish line Used the Sandbags for 400 meter  relay around track followed up by compound movement, then breaking down the components. 10 Burpee Long Jumps with high knees back to start, 10 Merkins, 10 Jump Squats, 10 High knees. Right into Sandbag relays 3X – SB clean and press to Burpee, carry around cone 10…

Seventeen brave warriors made the trip south to the opening of the new SOJ AO.  With the opening of a new AO, Sparky was elected by the New Market Crew to take it as his Virgin Q, and he was certainly up to the challenge!  Once the garbage truck cleared and McRib could safely park, the PAX headed out into the darkness of Timberwolf! The Thang- COP – SSH x 10 Jump Squats – 10 Lunge Stretches DQ  x 10 Grab a sand Bag and Mosey Tabata Circle on Track-  6 exercises. 20 Seconds on, 10 off, 8 Rounds at…

NINE men went into the unknown today! The goal was to test a potential new AO. The test was successful and a NEW South Side AO has been determined. We are proud to present Timberwolf to the RVA PAX. It is at Tomahawk Middle School. The grounds offer everything the RVA F3 PAX would expect. I am sure once corporate attends he will approve. Next Thursday 8/17 will be the inaugural workout led by Sparky. When the New Market Crew started discussing finding a new AO we threw out a ton of places, but once we decided to try Tomahawk…