13 warriors and one Gerry descended upon Mary to see what she had in store. This is what transpired – more or less… COP: Light calisthenics Field: Suicides. Alternating b/w Merkins and JSquats with each tree Run to nearby Por-co-chair. Partner Up: Run out while partner does Merkins and LBC’s 11’s: Mountain Climbers and Merkins. Run back to AO Curb Crawls, COT Announcements: Breaking Bread. See Upchuck. It’s never too early to register, no matter how long the wait. Please see Swirly’s message from Consistency Daily: Commitment – saab13rva@gmail.com – Gmail (google.com) Saab Abides

6 Warriors posted on a Thursday morning. Weather was sunny and 70. As I had the Q today, I decided to fulfill Bodo’s goal of a couple of weeks ago by doing the entire workout in the Gazebo. We did an initial run around the school, then headed to the Gazebo. COP followed by a set of lindsey’s with pole smokers and WWiI situps with bear crawls in between. Next up was jumping rope and lunges in teams. Last set of lindsey’s was merkins and SSH. Short version of Mary and then out. We finished the workout and COT under…

https://www.youtube.com/watch?v=c3oMqNO1DOY 11 mighty men gathered at 45MOM for a beatdown. Here’s what transpired: Warm up Mosey around the School COP under the Pavilion: Deadman hang // DQs // Cherry Pickers // Russian Solders // Imperial Walkers // Hamstring stretch // LBCs // Crabcakes // American Hammers // Merkins // Inverted Crabcakes // Pickle Pounders Triple Check under the Pavilion: P1: Dips on Picnic Table // P2: Windshield wipers on post // P3: 100 Jump rope skips (modified to 50 once jump rope abilities were observed). Mosey to Tennis Courts Dora at the Tennis Courts: 200 Squats // 150 Merkins //…

15 studs showed up at Mary this morning in the crisp clear gloom and here is how it went down. Native American Run down Grove to the Church at Malvern – warm up in parking lot. Triple Check : Run across the lot and back – exercises Burpees and LT. Dans. Parking Lot Ladder : run forward to light poles – exercise at each pole – 10 – 20 – 30 run to finish line – Bernie Saunders back to each pole and repeato back to the start – exercises are SSH’s , Merkins, LBC’s.. One round same thing -…

14 studs posted for a beautiful 70 and sunny day in RVA. A little bit of snow on the ground this morning. Felt like a 5 year old kid when I woke up. Mosey to side of school. 20x SSH, 10 x snow angels, 20x imperial walkers, 20x Freddy Mercury. Mosey to church. Triple check, double check and then triple check at the church. Mosey back to school for COT. Prayers for Swirly’s 101 year old grandmother who has been diagnosed with COVID. Prayers to Bleeder’s Mom. TYA took us out. TYA OUT

13 mighty men emerged from the gloom to gather for a Mary beat down. Here’s what transpired: COP on the blacktop: SSHs // Deadman hang // DQs // Cherrypickers // Imperial Walkers // Russian Soldiers // Crabcakes // Inverted Crabcakes // Merkins // Pickle Pounders // High Knees IC OLD 100. Perform a set of excercises, run the track, wait for the six Round 1: 100 Squats. Round 2: 90 2x Mountain Climbers. Round 3: 80 2x Flutter Kicks. Round 4: 70 LBCs. Round 5: 60 Carolina Drydocks. Round 6: 50 WW2s. Round 7: 40 Merkins. Round 8: 30 Jump…

A lucky 11 descended upon 45 minutes of Gerry to see if the velcro on their Depends would hold. This is what transpired, more or less…. COT: Light stretching, merkins, and what have you Early Bird Special: Bear Crawl, 10 Merkins, Crab Walk,10 WWIIs. Traversing about 6 trees. Next: 10 Merkins and 10 Dips. Run point to point. 3 iterations Catch me if you Can: One Lap. Partner does 5 merkins while other runs backwards. Balls to Wall, Chicken Peckers, Bear Crawls, Out and Back Run, Donkey Kicks…out and back run Partner Up: Partner runs out and does 5 pull…

A fine 14 gathered in the gloom for a 45 MOM beatdown. Here’s what transpired. COP: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // Monkey Humpers // Crabcakes // Freddy Mercuries // LBCs // Merkins // Inverted Crabcakes // Pickle Pounders. Mosey to corner of Commonwealth and Hanover. Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell (approximately .25 to .5 miles, roughly) and perform 3 burpees at every lamppost. Mosey across Grove to parking lot. Wall to Wall: Partner up. Round 1: P1 runs to wall and…

182.6 score days or 10.005479520548 years ago, 34 PAX brought forth a new thang, eventually called F3. Do the math, and today is the 10-year Anniversary. The leaders were smart enough to create a devastatingly simple (only 5 rules – no more, no less) and intentionally decentralized structure (they knew that men won’t listen to anyone from The Home Office anyway) which would grow like a starfish (that is, when a piece breaks off, that small piece grows organically and separately into an entirely new being, unique in its own right). Just over 6 years ago, that Thang came to…

A formidable 14 descended upon Mary for a Gerry Christmas Eve beatdown. This is what transpired, more or less… COT: Scorpions, HR Merkins, <ground-fruit>-pickers, B-Lickers Pavilion: Poll Smokers while partner runs out-and-back to Grove (3 rounds). Balls to the Wall, Chicken Peckers, Bear Crawl, Merkins, run out and Bernie Sanders back…Two rounds. Doras: Run circle while partner works through: 150 Merkins, 200 4-count Mountain Climbers, 300 LBC’s. Courts: Bear Crawl/Crab Walk/Polar Bear/Crawl Bear…Perform 10 prescribed exercises in b/w each court. Finish: Suicides back across courts…COT NMS: 4-count Mountain Climbers were a BAD IDEA. Thanks to Upchuck for picking up the…