A nefarious nine gathered in the gloom to kick off December with a bang. Here’s what happened: COP on the corner: SSHs // DQs // Ukrainian Soldiers // Imperial Walkers // ADPs // LBCs // Planks 11s: Dips at Picnic Tables, Merkins at the front walk of the school Triple Check on the blacktop: P1: American Hammers // P2: Jump Squats // P3 50 2x Mtn Climbers Dora on the tennis courts: 250 Squats // 150 WW2s // 50 Burpees COT: Namearama, Numberama, YHC took us out NMS: Prayers for Faceplant’s family with a new baby, Honeymoon’s family after the…

9 strong posted for Mary this morning and here is how it went down. Warm up = stretch it out baby ! Bench work – 3 sets 10 incline merkins, 10 dips, 10 step ups Mossy to the blacktop for triple check – run across blacktop, WWII’s. Squats Mossy to Tennis courts – begin at the end line – run (3 lines each court 4 courts burpee – reverse run backward repeat burpee. Next round lunge (3 lines – 4 courts Merkin – reverse lunge back repeat merkin. Pull up bars : 3 sets of 5 pull ups pax does…

A classic 6-pack of characters came out to give each other a hard time, crack some jokes, discuss music, and possibly workout. Over to the front of the school for COP. Introduced some yoga to stretch us out a little. Off to the side of the school for Lindsays: Donkey Kicks, bear crawls, merkins, and lunge back. Over to the parallel bars for Jerkins. Over to the next station for Wilson’s Dying Boxing Cockroaches. Over to the field for Triple Check – Run the length of the field, flutter kicks, Carolina Dry-docks. Over to the monkey bars for leg lifts…

7 strong posted at Mary this morning and here is how it went down. Mossy to the blacktop for warmup’s Track work : partner up 10 boyah merkins run track in opposite directions when meet again repeat exercise run back to the start repeat exercise. Repeato but the exercise is Wilson’s boxing cockroach, Repato but the exercise is decline merkins. Mossy to the pull up bars : Pax does exercise while one does 5 pullups then switch off till everyone is through. Total of 15 pullups per pax member – exercises during pull ups are incline merkins, dips, plank. Mossy…

Funny Car took the Q at 45MOM today and five warriors had the dampest dry workout in memory. Oct 15 is the 4th anniversary of my open heart surgery to replace my calcified and bicuspid aortic valve. I attribute F3 to helping be in good shape physically, spiritually, and emotionally for the surgery and to have a strong recovery. WARMARAMA A few of the exercises I did daily during the early weeks of recovery from open heart surgery. Four deep breaths, toe taps, mini squats, bicep curls side-kicks. Side Straddle Hops 20 cadence, Bat Wings 5 cadence, Copperhead Squats 15 cadence, Imperial Walkers…

Nine PAX stood ready to launch on a perfect fall morning, soon joined at the literal last minute by a six-foot stallion driving the best 1988 had to offer. Temperatures were 70 and sunny. According to the engineer who installed new lighting in the teachers’ F3 Parking Lot, the following might have happened: One two three four full warm-up laps around the Parking Lot (the beatings will continue until morale improves). Form a single line. Indian Native American lunge walk. Pax line up and lunge in single file. Last man does 10 burpees, then moves to the front of the line. Ah, forget it. Last man did…

COP in the front of the school and then west on Grove. Taking a left on a side street, we exercised by the cars we came across. Cars = 5 LBCs Large SUVs/Trucks = 10 Carolina Dry Docks German Engineering Vehicles = 20 Monkey Humpers Exotic = 10 Burpees We hit quite a few Monkey Hummers in this neighborhood. Time to begin making our way back with some Lindsays: Box Cutters and Jump Squats. For the remaining blocks, we partnered up. Partner 1 runs to the light and back. Parter 2 performs Bear Crawl, Lunge Walk, and Broadjump Burpees until…

A lighter than average crew gathered for this weeks episode of 45 Minutes of Mary F-osey (Fake Mosey) towards Reveille only to turn back to Mary blacktop for COP. Various exercises to included never ending Inverted Scorpion Kicks. They went on forever because Saab and TYA weren’t counting. Mosey over to Reveille for a Triple Check. Saab and TYA weren’t allowed to be on the same team or rotation out of fear of too much jaw jacking. P1 Run the big loop, P2 HRM’s, 3 LBC’s. Mosey to the front of Reveille and partner up. P1 Bear Crawl the loop…

10 of RVA’s finest including a Q from North Wall enjoy a cool mid September takeover workout. This how it went down. mosey to the blacktop COP (ALL IC) – SSH’s, DQ, Hillbillies, LBC’s, HRM’s, Scorpion Kicks, Arm Circles THANG Partner Four Corners – 10 Booyah Merkins, 20 PLT’s, 30 Partner Dekins, 40 Squat Jump Overs mosey to the tennis courts Dora – 100 Merkins, 200 2ct American Hammers, 300 SSH’s while partner bear crawl suicide one tennis court mosey back to the blacktop Partner Wheelbarrow – Wheelbarrow the full length of the blacktop (switch when needed) then complete 10…