23 fearless warriors and warrior princesses greeted the dawn of a new day at 45MOM.  In addition to cool autumn air, success was abound. The Thang: Appetizer:  20 X SSH, Imperial Walker, LBC, Freddie, X 15 Merkin Death By Donkey Kicks – Starting with 10 donkey kicks, YHC watch was set to go off every 45 seconds.  With each round more donkey kicks were to be completed in the same amount of time.  Rounds were as follows 10, 11, 12, 13, 14, 15, 16, 18, 20 Run Away – In a similar fashion to “Love Hill” partner up.  One partner…

15 F3RVA regulars, 1 FNG, and 1 brother from another suburb showed up to have a birthday party with Lab Rat.  Here is how the festivities went: COP (with full disclaimer) 10 Helicopters 20 Copperhead Squats 19 Don Quixotes 70 SSH THANG Charles Bronson:  Line up at first cone, perform 50 46 of each exercise, sprinting to second cone, then army crawling to third cone after completion of each exercise.  Exercises were:  SSH, Merkin, Burpee, LBC, Jump Squat. Tunnel of Love:  Plank up shoulder to shoulder (TYA does whatever the hell he wants).  First man army crawls thru tunnel avoiding…

23 of the faithful PAX ran out into the foggy gloom for a good Thursday morning workout. The thang: Warm up – 25 SSH, 10 Don Quixote, 15 Slow Bending Squats, Alphabet Capital letters with legs together Curb crawl – bear crawl -> irkin – crawl bear -> derkin, up to 5 and back down Circuit – 10 pull ups, box jumps, jerkins, LBCs 21s – modified to 18s – 1 merkin increasing up to 18 with field run in between Moleskin – excellent work this morning PAX. Today’s Q was inspired by my firstborn child Maximus, born a year…

21 strong posted for a perfect morning for a pre-hurricane Matthew workout. Our warmup consisted of… 20 x SSH 20 x Don Quixote 20 x Deep Squats 20 x LBC The Pax then moseyed to the hard top to conduct a round of triple check (for 4 rounds just to keep everyone on their toes) – balls to the wall, alternating elbow and hand planks and then run forward to fence and backwards back to group. Next up was a karaoke shuffle on the tennis court across the 4 courts – forwards, karaoke sideways, backwards, karaoke sideways, backwards then repeat…

8 Vibrant young boys posted for a Thursday morning beatdown in the rain.  Weather was monsoon like pre workout, but turned into 70 and sunny once we started the fun. The Thang: Mosey through the gazebo to the wettest part of the MM field.  30x LBC, 2X Superman, 20x Don Quixote, 20x SSH, 20 x Imperial Walkers.  Mosey to basketball courts for a rendition of the BBC (Burpees, Bear Crawls and Crab walks).  Bear crawl to half court line, run to end line, backwards run to half court line, crab walk to start, 2x burpees.  Repeato increasing burps by 2 until…

21 F3 RVA regulars and 1 FNG fought off the tug of the fartsack to start the day with a beatdown that went something like this: Mosey to soccer field for short COP, as the PAX had much to accomplish this am.  Exercises included: Merkins x 15 IC SSH Burpees x 1 (Five SSH IC followed by 2 burpees Merkins x 10 IC (YHC had enough of counting and wanted to get straight to the meat of the beatdown) Mosey to far corner of school grounds for the Burpee Block. – Run to each corner of the block to encompasses…

18 gentlemen showed for a tour-de-Mary Munford today. This is what transpired COP: SSH, Arm Circles, LBC’s Traverse field end-to-end. Perform designated drill at each quarter and goal line. Increment by stated number (e.g. by 2’s, 3’s, etc.) – 2-count (Reference to the “number-two” Fudd left on someone’s front yard during his BRR leg) 3-count (The dollars Marv spent on a shower at the firehouse in between BRR legs. Thanks to a sagging tarp separating the men and women, Marv got much more than his money’s worth) 4-count (Approximate dollars Marv spent on tomato juice in an effort to eradicate…

Cop:   TYA led part and had some numbers for exercise that did not add up!!  Than we divided into 2 groups one for the guys running the BRR and the other group I led so we had a duel Q this morning. Thang: TYA led his group for some mediation and yoga.   My group we started with 4 square;  10 merkins with 5 sec hold, 5 pull ups, knees to chest, 25 single leg jump squats. We ended up this 3.5 rounds than we lined up for an Indian run with a twist.  I took this one from…

At 0 dark thirty and three hours after YHC awoke for his VQ 18 strong and committed men took to the field like rabid dogs ready to eat. Swirly planted the shovel flag and Flipper had the Q.  The number of the day was 22 in honor of YHC’s 22nd wedding anniversary and a Team of Two beatdown was executed. Thang: Mosey to the center of the front field for the COP: SSH x 22 Arm Circles x 11 forward X 11 reverso = 22 IW/Hillbillies X11 X11= 22 FM/LBC X 11 x 11 = 22 The Race of Your…

21 Gridiron Warriors posted for a two-a-day style 45MOM smashmouth beatdown.  Swirly planted the flag and EF took the snap.  Here’s how it went down. The THANG Mosey to the futbol field for warmup COP COP SSH x DeAngelo Hall (23) Russian Soldiers x Josh Norman (24) Monkey Humpers x Bashaud Breeland (26) Dollys x Duke Ihenacho (29) Arm Circles x Kirk Cousins (8) Merkins to failure – elbow plank, repeato Agility Drills High Knees (Over and Back on 1, SET HUT!) Crossovers Karaokes Drop Step Crossovers Backpedals Bearcrawl (halfway, roll, sprint) Sprints Position Drills (5 mins each) RBs (Partner…