Ever thankful to be safe after an evening of frightening storm warnings and strong winds, 17 faithful RVA PAX assembled for a 45 min beatdown at 45MOMM. It went down something like this: THANG COP: 28 SSH, 28 Crab Cakes, 28 Dancing Chilcutts, 14 Granddad Don Quixotes, 20 Copperhead Squats, (something else?) Mosey around school and back to bus line. Curb Boxing: Always face Grove Ave and draw a box Bear Crawling or Crab Walking, 10 strides to the side when going Right to Left and Left to Right Bear Curb Boxing x 2 Crab Curb Boxing x 2 Bear…

20 Strong attacked MM in the gloom! COT: SSH, Windmills, EW, Flutter Kicks, LBC’s AC. Curb Crawls : Bear crawl to the curb incline merkin – crawl bear back decline merkin up the ladder to 10. Pavilion: 50 pole smokers Triple Check : teams of three – run to the fence and back – merkins – squats – repeat three times. Four Stations : break up into the 4 stations – 5 pull ups – 5 chin ups – WW11 sit ups Dips – twice around. Tennis court : Sprints across three courts – 2 @ 75% and 2 @…

21 intrepid souls joined together this morning in very frigid temperatures to get a beat-down (and hopefully warm up a bit). This is how it went… Partial run around MM. Meet up at basketball courts COT: Don Quixotes, SSH, Squats, Merkins, Flutter Kicks, LBCs – range 25 to 30 of each Mosey to field at “end-zone” and line up. Exercise: Ponzi Scheme or Madoff (still taking names for workout which was a mix of the Beast and a steady progression…with a little math involved): Run to 25 yard line, perform exercise, advance next 25 yards, repeat. Advance to end and…

21 brave souls ran into the morning fog for a different kind of Toga Q. Thang: Mosey to basketball court for COP: 10 burpees, 30 jump squats, 13 merkins, 13 lunges, 13 mtn climbers, 30 squats, 40 flutter kicks: repeato x2 then 10 burpees, 30 jump squats, 13 merkins (ran out of time) for the full mess Mosey to tennis courts for inaugural F3 Dodgeball.  It’s just like dodgeball, but you move to the side and do 10 burpees when hit.  You can then return to the game.  Play 8 minute periods with the winner being the team with the fewest…

19 faithful and 1 FNG braved the icy conditions at Mumford. 28 degrees and black ice abounded but the PAX put in a great workout: Mosey up and down commonwealth, slowly. COP attempted in the street but aborted, moved to the pavilion. COP: 40 SSH, 10 Merkins, 20 Flutterkicks, 20 IPS, 10 burpees OYO Stay in Pavilion for Dora 123- partner up for 100 merkins, 200 jump squats, 300 boxcutters. One partner runs to grove and back while others does exercise Partner shoulder presses – 20 reps each partner, repeato. PLTs – 20 count, 3 sets each. Finish with Mtn…

21 ventured out into the gloom the day before the snowpocalypse was scheduled to descend upon the Richmond.  Today’s workout was centered around all the random celebrity birthdays who celebrate January 21.  It went down like this: COP SSH – 20 Arm Circles – 5 small, 5 large and repeato in reverse Don Quixote – 15 Mosey off the AO and head a few blocks down to the hill at Malvern. First Birthday Exercise – Emma Bunton (Baby Spice) did fire safety PSAs before being a Spice Girl.  Partner up and fireman carry/piggy back carry up the hill.  Perform Telly…

20 strong gathered at Mary Munford – about 1 for each degree it was above zero… The Thang: Mosey to far corner of school grounds along Grove. Warmup: Side Straddle Hop x 20 Don Quixotes x 10 Imperial Walker Squat x 10 Merkin x20 LBC x20 Mosey to Field. Break into 2-4 groups (depending upon number). Each group advances to a different corner (i.e. station). Station one: Complete 10 Burpees. Run to next station* Station two: Burpees x 10, Merkins x 20. Run to next station* Station three: Burpees x 10, Merkins x 20, WWII Situps x 20. Run to…

22 faithful piled out of their cars in the gloom. All were certainly hopeful for the opportunity to run the Horseshoe, but were instead treated to a different type of beatdown. Here’s YHC’s best recollection of how it went down: Mosey to far corner of school grounds along Grove. Warmup COP SSH x25 8-count Merkins (4 down, count, 4 back up) x20 IW x25 LBCs x25 Mosey to the track. Circuit at 4 stations. Break into 4 groups & do the following. Rotate counter clockwise once your group is done with the station. Do each station 2x NW corner: 20…

16 brave men arrived this warm New Years Eve morning to get their day started off right and finish the year strong! It was great to see a good turnout on a Holiday. I do have to mention it was weird not seeing Bleeder, TYA, and Brain Tumor – We usually see’s those dudes in the gloom – miss you guys travel back safely … COT : 20 SSH, 10 windmills, 10 IW, 20 arm circles, 5 burpees Four Corners : Full perimeter of MM running the sidewalks –  partner up with another guy of similar shape and strength corner…

A total of 18 turned out for the Christmas Eve workout at Mary Munford (and to witness my VQ). Couldn’t ask for more pleasant and inviting weather… The Thang: 20 x Merkins, 20 x WWII Situps, 10 x Mexican Squats, 10 x Turkish Prison (apologies Aisle 5) Bermuda Triangle Derivative: Broke into groups of 5 (or more). 3 stations. Each group does 10 of each exercise at each station. Rotated between Merkins, Burpees, and WWII Situps. Maxed out at 10 stations. Looking North (For Santa, Star of Bethlehem, or what have you)…One partner does burpees while other partner runs to…