Three foursomes hit the links at Mary Munford in a quest for the elusive F3 Mudgear brand Green Jacket in perfect 70ish and sunny weather. EF planted the flagstick. Here’s how it went down. Mosey down Magnolia Lane to the driving range in front of the school. COP (IC) Merkins x 18Flutter Kicks x 18Copperhead Squats x 18SSH x 18 Mosey to the 11th Amen 4 Corners (4 rounds) American Hammers x 18 (2c)Mountain Climbers x 18 (2c)Merkins x 18Dips x 18 Plankorama Mosey to Rae’s Creek Rory 1-2-3 Player and Caddie – 18 Ball Marker (Booyah) MerkinsPlayer Exercises, Caddie…

A Lucky 11 descended upon Mary to see what Saab would offer after a long hiatus from the Q sheet. This is what transpired more or less… COP: Helicopters, DQ’s, Scorpion Kicks, Merking…all Abe Vigoda Style Catch me if you can: Partner runs backwards across field, other partner drops and does 3 merkins, catch and swap. Court Crawls: Bear crawl, crawl bear, crab walks, polar bears. Throw in 10 burpees and a series of Abs and Merkins along the way… J-Squat Suicides: Intent was to get up to 21 but called an audible at about 12 to move to another…

21 F3RVA regulars shook off the fartsack to enter the gloom for a beatdown that went something like this: Mosey to corner of MM for COP. Exercises included SSH (56), DQs, LBCs. Mosey to bus loop for Curb Crawls. Bear crawl across, perform 1 merkins and crawl bear back for 1 merkin. Repeato until 20 merkins. Mosey around school to blacktop for Triple Check. Exercises included run across balcktop twice, wall sits, and squats. Repeato x 3. Another Triple check. Exercises included, run backwards across blacktop twice, merkins, upright merkins. Repeato x 3. Mosey back to near the parking lot…

24 dancers assembled in the rainy gloom for an experience as close to one shining moment as they will get. This was the 4th iteration of this novelty, AKA The Gheorghe Murisan Classic. Here is how it went down, give or take a few “you get the ideas…” Mosey single-file over the the illuminated hoops court for layup drill. 4 left handed then 2 right handed before lining up military style on the court. Instructions were followed and off we went. COPInvisible Jump Ropes x20 (nice Fletch touch Gumbo)Don Quixote’s x10High Knees x20Butt Kickers x15Defensive slide with floor slap x10…

13 Gentlemen arrived to 45MOM this morning in hopes that a workout would start their day in the most positive of directions….0529 50 secs….time to mosey. The PAX took off with the Q right in the middle…..um, maybe they can read minds. Within 200 yds, Q kept running down the sidewalk with PAX looking for direction. 3/4 mosey around the block of Mary and to the blacktop for COP= x 10 Don Quixote’s, x 20 SSH, x 15 Seal Jacks, x 15 Copperhead Squats, x 15 Box Cutters, x 15 Flutter Kicks, x 10 Merkins, x 10 Booyah Merkins. Done…and…

17 Strong posted on a sunny and 70 Thursday morning. Weather was perfect for a good beatdown. The Thang: 10 Burpees OYO, Mosey to side of school for COP 10x Don Quixotes, 10x Windmills, 20x LBC, 30x SSH. Mosey to the track for 1k, 5k. Exercises are 100 merkins, 200, squats, 300 WWII setups, 400 SSH. Mosey to triple check area. Triple check for 15 minutes: balls to the wall, wwII setups, and run to fence and back. Lunge to the street, run back to the shovel flag. 10 x wwII setups, and superman to end. Saab is hilarious during…

https://www.youtube.com/watch?v=gdmHHoI9beM Twenty-two Richard Marx fans lined up at 45MOM for pre-sale tickets to his June 1st show at the Beacon Theater in Hopewell. Here’s what we did while we waited for the box office to open up: COP: SSHs x 25. Forward Arm Circles x 10. Russian Soldiers x 10. Copperhead Squats x 10. Field Trip to the Greek Church: Partner up. Boxing Cockroaches. 20 each x 5 sets. Tower 11s. Each PAX member grabs two parking spaces side-by-side. Merkins and Carolina Dry Docks are the exercises. Start at the parking space header in the left spot. Perform exercises. Bear crawl to top…

Intro: Despite a foreboding forecast, 16 frost-hardened gloom warriors posted to 45MOM, only to find YHC’s shovel flag standing proud, Old Glory snapping her welcome in a balmy 70 degree breeze.  The THANG: Mosey to COP #1: (Black Top) Sweat Party: Hands up with continuous high knees, drop for a 5-count merkin set on hearing “Drop”, jump back up to continue high knees, repeato – Merkins included Chuck Norris, Werkin, FingerTip, Diamond, & Dive BombersDancing Bears x15 IC (Bear crawl position, Raise Rt Arm + Lt Leg, then opposite, 4 count)Copperhead Squats x15 ICHigh-speed Freddie M’s x15 IC …to redirect the abundant Mumble…

With the temperatures topping a balmy 31F, 23 of RVA’s finest gloom warriors showed up for a 45MOM beatdown. According to legend it went something like this (more or less): COP: 11 Imperial Walkers IC, 9 Don Quixote IC, 10 Russian Soldiers IC, 10 Burpees OYO 4 Corners.  Using the block around the school and field run to corner 1 and do 10 Burpees.  Run to corner 2 and do 10 Burpees + 20 Merkins.  Run to corner 3 and do 10 Burpees + 20 Merkins + 30 Squats.  Run to corner 4 and do 10 Burpees + 20 Merkins…

A proud 27 showed up for a rare, humid Winter morning ready for a solid beat down. Thang: Mosey around to Basketball Court. Stay in large circle formation while jogging for a quick warm up. Skipping, inside/outside shuffle. COP: DQ’s, Imperial Walkers, Russian Soldiers, Copper Head Squats, Flutter Kicks, APD’s, Merkins. Mosey to large field: Large circle formation, with the Q mixed in the circle. Fire Drill: All PAX is running in place, each PAX member (starting with the Q and moving to his right) will shout Fire! When each Fire is heard, PAX will hit the surface, roll to…