6 River Run stalwarts showed up on a cold Monday in search of the hour missing from Sunday due to daylight savings time.  Here is what went down. COP SSH IC x 20 Imperial Walkers IC x 20 Arm Circles fwd IC 10 small + 5 large + reverso Merkins IC x 10 Little Baby Crunches IC x 20 Mosey to bus loop in front of school Curb Crawls Bear crawl to curb and perform 1 merkin Crawl bear to starting curb and perform 2 merkins Up to 5, then repeat 5 and down to 1 Mosey to other bus…

6 regulars and 1 Kotters broke the seal for the week and started it off right with a posting at River Run and to see what the hell Gumbo could have in store to begin a string of 5 straight Qs.  With no McRib coming in hot at 5:29, YHC almost didn’t know when to start, but we managed and it went something like this: Mosey behind the elementary school to the blacktop for COP: SSHs x25IC DQs x10 IC (super slow) Imperial Walkers x15 IC LBCs x25 IC Flutter Kicks x25 IC Mosey to the monkey bars for a…

6 brave souls braved the cold to take on Murph Monday! On this cold morning for the Murph Monday here is how it went down….. Mossy around the school and the track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups 20 Merkins 30 squats After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in…

Six strong came out to River Run on a crisp and clear morning.  Here is what went down: Mosey to end of Betty Weaver for COP:  SSH, Merkins, Flutterkicks, IWs, DQs. Partner up.  1 partner runs loop while other does Derkins.  3 Rounds.  Mosey to baseball field to honor George Washington’s oft forgotten sister: Lindsay Washington.  Lindsays were:  Jump Squats & Carolina Dry Docks.  Then sets of PLTs (supposedly created by Lindsay Washington) 25 each x 3 sets. Mosey to parking lot. Grab a post for Incline Diamond Merkin Indian Run.  Last man does 10 diamonds, runs length of lot…

A breezy sunny and 70 morning greeted 8 redwoods at RiverRun.  A couple RR newbies joined the veterans for a little off campus jaunt. A lap around the parking lot to pick up LIFO newbie Flipper. Warm up SSHx25, Hillbillies x20 (as always with optional Jville hop), Merkin x10, Flutter Kicks x20 Mosey down the sidewalk, across Robious Road to Twin Team for some Hate Hill.  Partner up,  Alternate running to the glowstick and traveling up the hill with broad jump burpees, lunges and polar bears. Pause for some Mary – LBCs, Dollies, APD Love Hill going down.   Russian Soldiers,…

7 veterans broke free from the guacamole coma and laced them up (or, in Wilson’s case, layered it up) and posted to River Run for a post Super Bowl beatdown and it went something like this: Daily mile challenge completed with a mosey to the track and a couple laps around the track. Circle up for COP – SSHs x34 IC, DQ x10 IC, Imperial Walkers x28 IC, LBCs x34 IC, Flutter Kicks x28 IC (counts in honor of the final score from last night) Team up for Triple Check with a 4th round to signify our Overtime — BTTW,…

3 River Run newbies paired up with 3 regulars to take on the cold wet grounds of Bettie Weaver Elementary to kickstart the last Monday in January. Here’s what went down (more or less): COP SSH – IC x 20 Imperial Walkers – IC x 20 Arm Circles – 10 small to 5 big to Reverso LBCs – IC 100 Mosey to black top Black Jack 20 Merkins to 1 LBC (Run to other side of black top and plank for the six) 19 Merkins to 2 LBC Repeat until you get to 1 Merkin and 20 LBCs 90 LBCs IC…

6 brave souls braved the sideways rain to take on Murph Monday! Here is how the first Murph Monday went down….. Mossy around the school for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups 20 Merkins 30 squats After we completed the 10 rounds we we headed back to the parking lot but deciding we needed extra mileage to complete the full 1 mile journey so we took a lap on the track.  Total millage equaled 2 miles with a nice little beat-down in the…

Four of the RiverRun regulars emerged from the warmth of their vehicles in time for Wilson to show off his headlight identification skills as Splinter pulled in as the clock ticked 0530.  Wondering whether McRib was going to enjoy his banker holiday in the fartsack off we went.  At some point McRib emerged from the gloom to make it an even 6. THANG Long warmup mosey on the roads to the track to loosen the joints. SSHx? IC, Peter ParkerX10 IC, IWx15 Fantastic 400s 10 each of 4 exercises with the twist of 100m run between each of the 4.…

3 brave and dedicated souls rolled out of the fartsac at a warm -3 degrees and headed into the blistering RVA tundra for a “frozen corner” WO.  Not much talk and little interaction before we started promptly as we stepped out of the vehicles. Here is what went down from what I can remember……I think my brain has frost bite! Mossy through the snow covered field to the lower parking lot that luckily was somewhat plowed. 4 corners with 5 stations that all brought pain.  Start with 10 burpees and run to corner 1 Corner 1 started with 10 burpees…