6 men posted on a foggy Monday morning to get their week started right. Hot potato was called for and Corned Beef took the lead. Some parking lot tracers, then some COP Mosey to cafeteria entrance for some 11s. Calf raises on one side of curb, lunge to other side for squats. Bulkhead Q – mosey to gym area Triple check – p1 donkey kicks, p2 merkins, p3 touch a tree Mosey to tennis court for some growing 4 corners. Too hard to explain here but we did a lot of LBCs, T claps, Freddie Mercuries and shoulder taps Mosey…

Great morning for a workout. Much fun was had. COP — lots of exercises including the Eric HeidenREVERSE DORA300 SSH200 Squats100 merkins1st person runs to 1st islandSwitch off2nd person runs to 1st islandthen the second island then the third, back to first, etc.Donkey wheelbarro thangPartner up20 DK’sWheelbarrow down the hillSwitch who is wheelbarrowing back up the hill20 DK’s Person who went up is now going downVice versaBack to the flags for some GRAMS.Great group this morning. They didn’t complain that much.

COP — lots of fun exercises,then vball challenge. Keep the ball up in the air up to the goal number. If we hit the number, no exercisesIf we don’t hit the number a member of the PAX calls the exercise and the number of the exerciseWe exercised a whole lot…Our highest number was 11 today. Blame it on the lack of light.The long runRun the loop — every speed bump 10 merkinsevery light post, 10 jump squatsmodify the jump squats to 10 WW2 Triple check the way back1- smurf jacks2 — flutters3 — run to the light and backwhen everyone…

Two Davillians posted to Atlee High School on this Monday morning after the storm that knocked out power to much of the Richmond Metro Area including YHC’s house. With little sleep, YHC took the Q and this is what occurred. COP SSH, Helicopters, Don Quixotes, Arm Circles, One Legged Lunges, other leg, Imperial Walkers, Merkins Dora 1,2,3 version #1 – 100 Merkins, 200 Donkey Kicks, 300 2-count flutter kicks while other partner touches 3 trees. Dora 1,2,3 version #2 – 50 Pull-ups, 100 Skull Crushers, 150 Freddie Mercuries while partner runs does a modified suicide on basketball court. COT -…

Six gentlemen posted on this Monday to get there week off to the right start. That is exactly what what YHC attempted to give them. This is what occurred. COP SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, American Hammers, LBCs Tabata – Alternate between the 2 exercises below. Round 1 – Merkins, Freddie Mercuries Round 2 – One legged lunges with bench, other leg Round 3 – Side Plank while lowering hip, other side Round 4 – Louisiana Prom Dates (Raised APDs), Jump Squats Round 5 – Plank walk to Squat to Plank, Synchronized Mountain Climbers Chin-ups Hangs, Merkins…

Monday was a great day to start our week with the stopping of heavy rain, here is what went down. COP YHC grabbed this one and we moseyed to the East Entrance of Atlee Highschool for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 armcircles 10small and 5 big, reverso, 10 1 legged Illinois Prom dates, repeato with the other leg. 20 LBC’s, recover. THANG Mosey to the street and do 11’s from one side of street to the other. start with 10 calf raises on the curb, lunge to other side and 1 merkin…back and fourth 9 CR’s and…

Welcome to F3. There were 8 PAX that joined today. COP We moseyed over to the basketball courts. We then went into a squat position as I went over the mission statement, 5 core principles, credo, and disclaimer. Between each we did five jungle boy squats.Guess who? We then did 10 burpees for a PAX that showed up late. We then did the Ring of fire plank and merkins. We got up to 6 Merkins. The Thang:4-rounds of exercise split into two segments: Round 1: 30-seconds per exercised Round 2: 60-seconds per exercise Round 3: 120-seconds per exercise Round 4:…

5 guys. respect to the max. COP — lots of fun exercises including every body part you could possibly do circles with without being obscene.4 4 cornersrun to corner 1 — 10 merkinsbear crawl to 2 — 20 jump squatsrun to numbah 3 — 30 LBC’slunge to 4 — 40 SSHEach time, the corners get bigger.run the gauntlet of signs and poles and such doing an amalgam of exercises along the way. Some stretching… Opus