A much needed rain shower cooled temps and welcomed 7 faithful and 2 FNG’s to our third iteration of the Lucky Horseshoe.  Here’s how it went down. THE THANG: Mosey to the corner of the soccer fields near River Rd. COP SSH x 20                                                                                                                …

11 Strong and eager PAX arrived at or before the appointed workout time today for a beatdown.  Weather was temperate, but rather muggy.  Despite the humidity, the PAX forged forward and attacked the workout. The Thang: Started the workout at 05:30:45, a little bit late, but still in the appointed minute.  Mosey to Reveille Church on Cary Street.   Warm up COP 20x SSH, 20x Don Quixote, 15x Slow cadence, full motion Merkins, 20x crab cakes, 35x LBC.  Mosey to back of church to picnic building.  Triple check.  Break into teams of three, first person on the wall for people’s…

Aye, 3 PAX worked out, while the others played hide-and-seek.  YHC pushed on with the beatdown as planned.  Today’s goal was to keep the heart rate elevated the entire workout, and get some upper body in as well. Loop around the soccer fields and a loop of the neighborhood (about .86 miles). Back to the shovel flag for: 20 SSH 20 Mountain Climbers 30 Arm Circles (small and large) Mosey over to the “track”.  11’s with pull-ups and 4-count derkins.  200m run between each exercise for a total of about 2.5 miles of hard running, with a total of 55…

15 Faithful RVA PAX & 1 FNG gathered in the high rent district between Cary & Grove to better themselves on a glorious summer morning.  Sunny & 70…low humidity. Here’s how it went down. The Thang: Mosey around track to Soccer field for COP: 25 SSH, 25 LBC, 15 Merkins, 20 Crab Cakes, 25 Slow Bending Squats Mosey to Bus Loop for Ascending/Descending Curb Crawls: up to 6, repeat 6 and back down…always facing Grove Ave…Bear Crawls and Crawl Bears Mosey back to Soccer field for Ring of Fire: Clerkins as a group to 150, then 10 Burpees OYO Mosey…

21 PAX strong posted for a crisp fall-like morning in the gloom. The Thang: COP 25 SSH 30 LBCs 20 Don Quixote 25 imperial Walkers The Main Thang: – Curb Crawls with Derkins up to 6, repeat 6 and back down – 4 line Indian Run from Grove to Cary – 11s along the trees with Lt Dans & Burpees Triple Check (3 Rounds) Start at the fence facing Cary. First Round Fence Squats/Plank/1 lap to the tree Second Round: Fence Squats/Plank & Reverse Plank/2 laps to the tree Third Round: Single Leg Fence Squats/Arm Raise Plank/1 lap to the tree…

11 Posted for a lovely, humid (why are we all talking about the weather in every post) morning in RVA.  It went something like this: Mosey to soccer field for COP: 20 split jumps, 20 hillbillies, 15 werkins, 15 situps Mosey to tennis courts for arc loader= lunge to end of second court and run the rest.  Repeato 4x Mosey to track for “The Circuit” = 10 chin-ups, 10 cinder block swings, 5 pull-ups, 10 dips, 10 derkins.  Repeato 3x Mosey back to soccer field for 11s on the trees= heals to heaven and sit-ups Mosey to SF for 20…

Dateline: Richmond, VA Gloom, humidity, good cheer, and 16 men ready to get better, faster, and stronger came together this morning at 45 Minutes of Mary. 15 faithful and 1 FNG put some more wear on the still-new track while pondering what “The Lucky Horseshoe” means. This is the recap. THE THANG Mosey around the soccer fields to far corner of the field COP SSH x20 Merkins x12 Imperial Walkers x20 Freddie Mercurys x21 Russian Soldiers x22 Mosey back to the shovel flag area. The Lucky Horseshoe: Do the below until you finish or Q tells you to stop at…

A glorious summer morning in the near West End was made even better by the pleasant surprise of a newly-refurbished 1/4 mile track circling the tennis & basketball courts. 19, including 1 FNG, started the workout, and added a LIFO, and the PAX ended with 19 due to an early defection. Here’s how it went down: THE THANG Mosey along Commonwealth Ave to big paved area beyond the pavilion (and directly across the street from @Olaf’s house – WAKE UP, FELLA!) Warm-up COP: SSH x25 Goofball x20 Peter Parker Pushup OYO x15 Bicycles (slow) x20 Russian Soldiers x20 LBCs x20…

14 faithful and one FNG posted in the post rain gloom this morning in RVA.  Upon leaving the car, temperatures was a cool 70 degrees…no sun, but it felt that way to me. The Thang: Mosey across Cary street to Windsor Way entrance to Windsor Farms.  COP just beyond the bus shelter.  25x Side Straddle Hops, 35x Little Baby Crunches, 15x arm circles forward, 15x arm circles backwards, 10 burpees OYO, 20x Russian Twists.  Line up in two columns, Native American run to the field at Dover Baptist Church (?).  Elevens on the field, two exercise are mountain climbers and…

13 posted for the promise of more fun with cinder blocks.  Here’s how it went down: COP:  20 split jumps, 15 merkins, 20 flutter kicks, 20 Don Quixote Block Fest: Partner up and complete the following exercises while your partner runs ~100m.  switch twice for each exercise. Round 1: Block merkins, curls, goblet squats Round 2: Block burpees, tricep extensions, sumo squat with high pull Round 3: Single hand swings, plate raise and turns, froggers Round 4: Wood chops, cross body curls 6MoM: Twists w/o block, toe touches w block, weighted sit-ups, block press sit-ups COT Moleskin:  YHC will readily acknowledge…