18 pax showed this morning for a crisp start to the shortest day of the year.  Looking back, Winter Solstice would have been a good theme for a workout, but Lab Rat generally leaves the themes to people better at it than himself.  Instead, we dusted off Old Glory…of some form or fashion.  Here is what we did: 1 mile run 20 minutes of Old Glory: corner 1: 20 merkins corner 2: 20 squats corner 3: 20 burpees….wait this is Richmond Proper, make that 10 burpees corner 4: 20 ww2 situps 1 mile run Mary- American hammers, crab cakes, Alabama…

17 warriors and 1 birthday boy converged upon the gloom at Mary Munford to celebrate.  The festivities went a little something like this: COP 50 SSH’s IC for PUCKER! Call Pucker to center and embarrass him for a minute.  RESPECT all around. Arm Circles LBC’s Don Quixote’s (Abe Vigoda style….because Saab isnt getting any younger) The Meat of it: -It’s a Friggin’ Triangle, People!  (5 corners)-  5 groups of men, running around the track and stopping at the corners for: -Derkins -Leg Lifts -pullups -Dips -Incline Alabama Prom Dates Three rounds, STAY WITH YOUR GROUP! -Curb Crawl Do Se Do:…

22 Warriors embraced the early morning with a solid workout. Surprise Attack! – Parking lot mumble chatter promptly halted with the call of 10 burpees. Mosey around to the side of the school for COP. -Invisible jump rope (imaginary jumps ropes for those with their eyes closed) -Arm Circles to summon the cat burglar to no avail -Russian Soldiers -Slow Don Quixotes Mosey to the grass next to the blacktop for lazy 11s – WWII situps and dive bombers. On to the blacktop for Session One of 4 Corners – For the four battleships damaged in the attack. Lt Dan’s…

18 strong and motivated men descended upon 45 MOM this morning to send November, and its no shaving, mustache growing and merkin challenging ways, out with a bang.  YHC planted the flag, greeted some PAX members he has not seen in quite a while and then the clock struck 0530 – TIME TO MOSEY…. Mosey to the basketball courts (sorry ladies) for COP, all IC, including: SSHs x25 DQs x10 Imperial Walkers x15 Merkins x10 LBCs x20 THE THANG — STACHE TIME S – Suicides Regular Backward Side Shuffle Bear Crawl — always a crowd pleaser T – Tammy Wynette…

38 determined redwoods posted on a perfect Thanksgiving morning.  Q declared right off the bat that the weather was 70 and sunny. The Thang: Mosey to side of school.  SSH x16, LBC x 19, Arm circle x16, Don Quixote’s x 6, Merkins x 10.  Mosey to front fields for suicide 11’s, first exercise is WWII setups, second is Merkins.  Mosey to tennis courts for four corners first corner is jump squats, second Lt. Dan’s, third is monkey jumpers, 4th is Merkins.  5 sets.  16x Rosalitas, 21 x LBC. Carpenter leads us in a prayer of thanks.  Mosey to side of…

25 strong and 2 FNGs came out to 45MoM on a perfect November morning. Short sleeve and shorts weather although most pax opted for more layers. Here is what went down- COP on soccer field since we needed the space- SSH, Don Qs, Hillbillies, Merkins, Freddy Mercurys, Arm Circles, 10 Burpees.  Head to corner of track- 100 Merkins. As many sets as needed, run a lap after each sets. 3 sets (2 laps) for most. 10 more Burpees. Head to blacktop- Wheelbarrow width of court and back with partner. 15 more Burpees. Back to soccer field – 100 total PLTs…

Wet.  Cold.  A sweet 16 came ready to embrace the suck and workout. COP SSH APD (go ahead and get wet) Don Quixotes – Saab speed Arm Circle – The cat burglar did not appear. Russian Soldiers Mosey back to the tennis courts for B.O.M.B.S.  Partner up and one runs the inside perimeter of the tennis courts and the other does the following: 50 Burpees 100 SSH 150 Merkins 200 LBCs 250 Squats Mosey to the soccer field for an exercise inspired by the video Bleeder attached to a recent backblast.  Bear crawl the width of the soccer field.  Flatline…

20 men came out to see if we could really go 45 minutes and do ZERO merkins.  The short answer is….well no.  Lab Rat kept his end of the deal though, and none were on the Weinke.   And now, for the rest of the story: -Modified parking lot tracers -COP: SSH, IW, DQ, Arm Circles, 5 burpees OYO (while yes, it does contain a merkin, it is actually not a merkin.  The 5 do count towards the challenge though, so your welcome.), LBC’s -Human Steeplechase:  In teams of ten each, leap frog down the soccer fields jumping over each pax…

20 F3 Regulars arrived in the gloom for a beat down at 45 Minutes of Mary THE THANG Mosey to COP 20X SSH 15X Imperial Walkers 2 x 15 arm circles 40x LBC’s Mosey to Tennis Courts Bleeder Sprints – 50% 75% 100% Bear Crawl length of all four courts Tree Line 11s Merkin – Werkin — Crabwalk/lunge between trees Mosey back Tree Line 11s Knee bend – Box Cutter — Bear Crawl/ Lunge between trees Tree Line 11s Board jump Burpees – Crossed Leg lift — Run between Trees Mosey back to the courts Bear Crawl Length of all…

19 dedicated souls emerged from the fart sack for a morning of fun and frolics. The Thang: Mosey 2 feet to the field, 15x arm circles, 15 x helicopters, 43x LBC, 15 x Don Quixote.  Mosey around school, into Windsor Farms and to the Baptist Church field (a total of 1.02 miles according to Garmin).  7-11’s in the field.  7’s on short way of field with Burpees and Merkins, 11’s on the long way of the field with WWII Situps and Lt Dan’s  Mosey to Windsor road entrance and stop halfway down.  Pair up for Love Hill special.  Run to…