20 strong attacked the workout this morning and this is how it went down.. Warm Up : 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Arm Circles, 20 LBC’s Polar bears: Polar bear (which is a bear crawl every 5 steps 1  merkin) on the black top from the end of the black top to the gate. At the gate 20 pole smokers – Polar Bear back – 20 2 count American Hammers – Touch down Al Gore when finished – REPEAT 3 times ! Track : Run track to the bars – 20 WW11 situps – continue running track…

What a great showing today, TYA clowned this morning with 3 young FNGs and Marv head locked his pastor out for Mary. We had 16 regular hard cores, 4 FNGs and one out of town from area 51, PatDown. The Thang: Today’s theme was living in the moment; I was not sure how many sets of triple check or SSHs we were going to do.  But I knew we had to beat the Carpenters 100 SSHs so we landed on 125, thanks for all who helped us get to 125 I can’t count that high. 4 rounds of triple check…

It had been a long time since YHC Q’d a workout at 45MoM.  Nothing really changed except for the shiny new traffic circles (more on that later).  10 strong posted for some traditional F3 fun vs. the recent influx of CrossFit WODs. COP:  SSH, Scap. Merkins, DX, Mtn Climbers… Mosey to corner and partner up for carry time.  Run down Westmorland, 10 burpees, partner carry down Cary, 10 burpees, backwards run down Commonwealth, partner carry down Grove, and finish with 10 burpees.  Repeato with 10x Super Man Merkins (assume Super Man position at the bottom of each merkin) instead of…

COP 42 x SSHs 42 x Don Quixotes NOTE: 42 is the number of events in the summer Olympics. Note there a couple of new events including 7’s Rugby, a must watch! We should try this for a workout. 21 x LBCs 21 x Flutter Kicks NOTE: 21 is the number of American athletes who’ve dropped out of the Olypmics due to the Zika virus (this number may not be totally accurate). Triple-Jump This may no longer even be an official Olympic track and field event but was a good way to test our skills. On the main field starting…

11 strong including 1 FNG showed up for a tour-de-Mary Munford today. Here’s what transpired… COP: SSH, Arm Circles, LBC’s, Burpees (5) Curb Crawls: Descending from 7. Crawl out, crab walk back. Lazy Dora’s: 100 Merkins, 200 Flutter Kicks, 300 Squats. Partner performs 10, 20, 25 while other is in hold position (plank, 6-inches, squat) Triple Check: B-to-Wall, crab-crawl to court and begin merkins. Runner runs out backward, does 2 burpees, then returns running forward Traverse field (out and back) performing exercise at each 25 yard increment. Selection was WWII’s (increment by 3….i.e. 3, 6, 9, etc. Finish at goal…

Big thanks for Pucker stepping up  and taking the second half of the Q.  Also I am glad to see Lab Rat wearing shoes.  15 Hardcore regulars and 1 FNG showed for a co-Q morning.   I have traveled to other groups and our strength of our group is everyone stepping up and leading in some way this is special for I do not see this level of leadership in other groups. My Thang 50ish SSH I am not sure where we stopped 10 Merkins 20 Flutter kicks 2 count 4 corner 4 rounds of running one lap than 10 hanging…

12 Faithful and one moron showed up for some Mary this morning, and to make fun of the only guy in the RVA pax that could forget to wear shoes to a workout….Lab Rat.  Not to let that slow us down though, let’s get busy: COP -Mosey around half the grounds, finding the grassy path where possible SSH IC X28 Don Quixote IC X20 Arm Circles IC X10 little X5 big, Reverso Crunchy Frogs IC X15 LBC IC X30 Merkins IC X10 (15?) Partner Leg Toss X25, Flapjack THANG Ultimate frisbee-  Divide into teams based on who did leg throws…

16 Faithful posted for a fun 45MOM beatdown.  TYA EH’d YHC to Q today and planted the shovel flag to save me time…..thanks brother.   I tried to plant my own shovel flag once I arrived at the AO, but the dirt was just too HARD.  So  back into the car it went and we were off to start a Fudd Q: COP: Abe Vigoda x 15 SSH x 30 Mountain Climbers x 15 Flutter Kicks x 30 Merkins x 10 Mosey to the Tennis Courts for the first ever version of “It Sucks to be Last”: Line up on the…

17 Strong posted for a pleasantly damp 45MOM beatdown.  Flashdance planted the flag and EF took the helm.  Here’s how it went down. The THANG Mosey to side field for warmup COP COP SSH IW Merkorama (Regular, Wide, Diamond) Monkey Humpers Burpees OYO Mosey to the School wall 5 Minute People’s Chair while passing Coupon down the line and back Mosey to tennis court fence Donkey Kicks x 50 Carolina Dry Docks x 50 2 ct Flutter Kicks x 50 4 Corners around soccer fields Pullups and Hanging Gas Pumps x 10 each Jump Squats x 20 Burpees x 10…

19 turned out for a Thursday morning beatdown at MM. This is what transpired… COP: DQ’s, SSH, Freddie Mercuries, Box Cutters Trees: Tree to Tree alongside MM. Ascending Merkins at each tree. Alternate crawl/run between each Field: Jacob’s Ladder…WWII situp at mid-field, burpee at end. Begin at 1 and then ascend from there. Finish at start with 10 burpees. Track: 4 corners with quasi-suicide…Merkins, WWIIs, Jump Squats, Derkin. Once you arrive at next point, advance back to start and redux. Finish on 4th station Burpee shuffle and a few minutes of Mary NMS: YHC’s morning got off to a great…