5 post to the Gloom on a dry but humid Wednesday morning. The Thang Mosey to the grass area behind the school COP 25x LBC 20x SSH 25x LBC 20 x Imperial Walkers 25 x LBC 20 x Don Quixote 25 x LBC Mosey to the center field 8 contra little baby jumper crunches Mosey to the football field Escalating Four Corners 20 x WW2 sit ups 20 x flutter kicks 20 x Russian twist 20 x Hello Dollies Rinse & repeat x4, add 5 to each on final 2 circuits Mosey to front steps Triple Check Moses Malone’s Pole…

6 Beasts posted to prove that it is worth getting out of the fartsack and making yourself better.  Weather was beautiful, mid 60’s, low humidity, no sign of rain. The Thang: Pick out a couple of mid sized rocks for later in the workout. Mosey to front of school.  20x SSH, 5 burpees, 20x Through the Tunnel, 4 burpees, 35x LBC, 3 burpees, 20x Imperial Walkers, 2 burpees, 20x Squats, 1 burpee,   Mosey to track, stopping along the way to retrieve rocks, leave rocks at side of track.  BLIMPS with a twist.  6 stations, one in middle of front…

5 post to the Gloom on a humid morning. COP Mosey to the front by the road 25x SSh 30x LBC 25x Imperial Walkers 25 x Don Quixote +1 burpee for each car that passes during the COP. Mosey to basketball court Ark Loader Suicides Finishing where we left off last week shooting free throws Inchworm suicide Bear crawl suicide 1 full suicide per missed free throw Mosey to front steps Steps of Merkin 5 inclined pushup each step (2x) 5 declined pushup each step (2x) Jog around light pole (2x) Triple Check 3x Step ups Al Gore Run around…

The PAX was 11 strong moseying into the gloom on a beautiful and slightly damp morning. Mosey to the trailers COP 25 X Imperial Walkers 20 x Jumper Squats 21 x Crab Cakes 30 x LBC’s Mosey to the football field 10 Minutes of Burpees On the track Wallanaka track exercise Split into 3 groups Run to group and do the appointed exercise until PAX returns Rinse and Repeat x2 plank merkins squats lunge flutter kick mosey to basketball court Old School hoops practice Defensive slides x 3 Inchworm suicide 1 full suicide per missed free throw 6x Mosey to…

7 strong and eager rolled into the south side of Richmond today to play some ball.  Here is how it went down The Thang: Mosey to front of school for COP.  20x Don Quixote (Thank BT), 20x Through the Tunnel, 20x Side Straddle Hops, 35x LBC, 20x something else.  Mosey to side of school at bus drop off.  Curb crawls, escalate up to 10, repeat 10 and then back down to one.  If you finish early take laps around the front circle of school.  Mosey to baseball diamond for the PETE ROSE.  9 rounds of exercises and running bases.  9…

Two “Southsiders” & three of “the other side of the river” guys showed up this fine morning. THE THANG: Mosey to front of school for the start of a jumping good time! 25 SSH 15 Alt. Shoulder Taps 25 LBC 20 Crabcakes 20 Dancing Chilcutt **New & Wilson Wife approved** Mosey around school to football field For……….The BEAST. David Lee Roth Style! 1st Round – David Lee Roth Burpee(DLRB) – add a siccor kick at the end/Dive Bomber 2nd round – DLRB/Squat Jumps 3rd round – DLRB/Travolta (6 each side) 4th round – DLRB/Imperial Walker 5th round – DLRB/LBC 6th…

The 9 who posted today enjoyed exactly what the forecast predicted. A chilly 75 degree breeze at #SOT! The Thang: Mosey to front of school: 25 SSH 20 Alternating Shoulder Taps (NEW!) 15 Don Quiote 10 DIve Bomber Mosey aroud school to the main field Four Corners Escalator (NEW!) 10 Merkans, 20 LBC, 30 SSH & 40 Travolta’s (NEW!) Reverse and go down escalator. (NOT NEW that Conspiracy debated this was not going down…..) Circle up for Ring of Fire (Dealers choice edition) 10 reps of each Assorted exercises – PAX to you left decides the exercise and no exercise…

The PAX was 5 strong including an FNG as it entered the gloom on a glorious morning. The Thang Mosey to the track COP 20x SSH 21x LBC’s 20x Crab Cakes 20x Imperial Walkers Track work Karaoke 100 meters 2x jog corners Backwards run 100 meter 2x jog corners Field Trip Mosey past tennis courts and into Old Hundred Mill subdivision for 1+ mile jog Track work 50 lbc’s 25 dips & 1 lap 25 dips & 1 lap 50 lbc’s & 1 lap Mosey to parking lot COT Moleskin Welcome to FNG, Shakira (the hips don’t lie) who represented…

8 posted today to put in some speed work on the track.  Here’s how it went down: Mosey to track for COP: 25 SSH, 25 Don Quixote, 25 Mtn Climbers, 20 Imperial Walkers Jiggy jog .5 miles for warm-up and then run 90% 2 minutes on, 1 min off, 1 min on, 30 secs off, 30 secs on, 30 secs off, and repeato 4x Mosey to field near long jump for agility drills: Fast feet between the cones and pipe run down other side- AMRAP 3 min High knees through cones and low backwards run down other side- AMRAP 3…

Thang: Mosey to loop COP 20 don Quixote 20 side straddle hop 20 lbc 15 copperhead squats Mosey to hill Clockwork Merkins Mosey to Track Four Corners 10 each LBC, WW2, Freddie Mercury, LB Flutter Crunch. Fast guys backtrack 4 laps To bleachers: Dips 20 count, 10 seconds off, repeat subtracting 5 Mosey to ball field LBC Rosilita Flutter kicks Thread needle Mosey to Shovel Flag COT Moleskin 5 came out this fine morning! Worried as the clock got closer to 5:30 that I would be it, but the crew arrived. Conspiracy received the shout out proceeded to give 8…