YHC arrived to a dark parking lot at Atlee High School, planted the shovel flag and the group came in hot to form 6 F3 brothers ready for a Saturday morning workout and here is what went down: Mosey to basketball courts at rear of school for and circle up for COP COP We circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles 10 small 5 big, reverso, 10 Helicopters, 10 2ct American Hammers, 10 LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins. THANG We mosey to the bus loop for the first triple check: P1…

3 Davillians braved the cold temperature for a Saturday morning beatdown This how it went down Mosey to the middle school blacktop COP (ALL IC) – 50 SSH’s, 10 DQ, 20 Hillbillies, 20 LBC’s, 10 Heels to Heaven, Arm Circles THANG Mosey to the tennis court bleachers 11’s – Incline Merkins and Dips Tennis Court Corners – In four corners format, run the long sides and bear crawl the short sides. 3 Lap start with 5 reps, 10 reps, the 15 on the last lap. Exercises were Burpees, LBC’s, Flutter Kicks, Squats Mosey to the pull up bar next to…

Breakfast club (Corned Beef, Hash and Bulkhead) started from Rutland Clubhouse at 6am. Spit had already done a few miles before that. He was on a mission today to complete a 12K. The rest of the Breakfast club decided to run a 2 miler and did the reverse Bojangles loop up to the Atlee service road and turn around at the football parking lot and back to Dapile starting point for 2.6 miler. The rest of PAX joined at 6:30am and the beatdown began. Spit was still running his 12K. Since there are no parking lot lights YHC took the…

5 men showed up this morning for an hour beatdown breakfast here is how it went down. Run Warm up Bulkhead and Spit met at the Rutland Clubhouse and ran the Bojangles loop then over the train tracks into Giles subdivision for the 1 mile loop finishing at the Atlee HS parking lot for the 6:30am start time. They also ran back to the Clubhouse after COT at the flag. YHC showed up to the AO planted the Shovel flag and we moseyed to the East side Entrance to the School for COP. COP We performed 20 SSH, 10 DQ,…

5 Davillians came out on a cold Saturday morning to help YHC celebrate his birthday eve eve. This how it went down Pre Run – YHC went solo this morning getting in around 2.25 miles while Bulkhead ran from his house Mosey to the blacktop behind the school COP (ALL IC) – SSH (x36), DQ, Hillbillies, LBC’s (x36), Heels to Heaven, Alternating Shoulder Taps, Arm Circles THANG Mosey to the practice football field 1 & 10 – 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover…

Two Davillians converged on the Atlee parking lot to slosh through a workout, hot-potato style. Here is what happened. Thang (Helix Q) Mosey to bus loop for COP: SSH x 20 IC + burpees x 2Lunge Squats x 10 each leg IC + burpees x 4Arm Circles (10 small, 5 big, reverso) IC + burpees x 6Helicopters x 10 IC + burpees x 8Copperhead Squats x 10 IC + burpees x 6Don Quixotes x 10 + IC burpees x 4Flutter kicks x 20 + IC burpees x 2 A few steps to crosswalk for a partner exercise: One partner runs…

When YHC arrived to the parking lot of Atlee High School, there was one car with nobody in it. Was YHC going to post solo on this 22 degree morning? With about 2 minutes to go, Helix arrived in short sleeves and shorts. Well done Helix! Soon after, Fabio returned from a run. Three runners had arrived and off we went for a beatdown that went something like this: COP 1 burbee, 2 merkins 10 Don Quixotes IC 2 burbee, 4 merkins 10 Helicopters IC 3 burbee, 6 merkins Arm Circles – 10 small, 5 big IC 4 burbee, 8…

In order to keep numbers down at Dogpile, Fe Mechanicsville reinstituted Da-pile this morning at Atlee. 5 guys showed up without burgers but with some hot potato action on a chilly but satisfying Saturday morning. Spit lead off with the COP which included but was not limited to the following: Hillbillies, arm circles, HRM’s, DQ’s, LBC’s, copperhead squats, Dollies Spit continued with an increasing 4 corners:Start with 20 merkinsNext corner 20 merkins and 20 squatsNext corner 20 merkins, 20 squats and 20 WW2’sLast corner 20 merkins, 20 squats, 20 WW2’s and 20 dipsHand off to HelixOver to the tennis courts…

5 guys showed up to topple the last da-pile. Here is what happened on the hot potato Q Spike led his own workout running 7 miles before the rest of us joined him for the remainder of the workout! Spit started off the bootcamp portion with the COP SSH, DQ, Hillbillies, LBC’s Flutter kicks, Shoulder Taps, HRM’s Arm circles Mosey off campus to the Atlee Station hill for a Dora10 rounds of 10 merkins, 20 2ct flutters, 30 squats, Other partners run up the hill and back. Passed on to Corned BeefCrop Circle — Lunge around the traffic circle in…