YHC showed up this morning to see Opus arrive and we saw one more coming in hot in Macho so that makes 3 and here is what went down: COP We mosey to the East entrance to Atlee High School and start with 20 SSH, 10 DQ, 20 Helicopters, 15 arm circles(10 small and 5 Big), reverso, 10 Ukrainian Soldiers, 20 LBC 10 reverse scorpions, 10 scorpions and 20 merkins. THANG Tabata this morning so we performed 6 sets of 4 minute Tabata. The 4 minutes was 8 reps of 20 seconds or workout and 10 seconds of rest repeato…

3 men kicked off their week the right way. YHC had a soccer workout theme in mind. COP Suicides Triple Check – mosey to soccer field P1 – Goalie – side shuffle within the goal with a burpee at each end P2 – Defender – sprint up half way, do 5 squats, Bernie Sanders back do 5 squats P3 – Striker – sprint all the way up to other goal, do burpee and run back Triple Check – mosey to pull up bars P1 – dips P2 – WW2s P3 – pull-up hang for 10 count 4 corners around basketball…

2 DaVillians started their week off right with a cool and crispy Monday morning. COPMerkin ladder – Lunge between two parking lot islands with merkins going up from 1 through 10 at each islandDora – 100x merkins, 200x curb jump ups, 300x LBCsNative American run back to flag with 10 merkins for the end man

With more than a bit of trepidation, Lab Rat took the Q after chatting with Opus and Phonics at the Friday football game. Five strong made the agreement that this very well might turn in to a “clipboard” Q, but it turned out ok. Old standby exercises were the order of the day, but a weird cloud formation made the early morning worth it. Turns out we just missed a rocket launch from Wallop’s Island and the “cloud formation” was the remnants of that launch.

It has been awhile since YHC has busted out the F3 workout Deck of Cards (DOC) and we had a trickle of brothers show up this morning, we started with 3 then 4 rolled in with the 5th man posting during the COP, so we had 5 total for this beatdown. Here is what went down: COP We mosey to the North end of the Parking lot opposite the flag circle up and started with 20 SSH, 10 DQ, 15 Imperial Walkers, 14 Arm Circles 10 small, 4 Big, Reverso with 15 reps, 10 small and 5 big. 20 American…

6 gents showed up to brave the darkness and wake up on the right side of the bed. Here is what went down…Opus started out the fun with a little parking lot tracer action.COP consisted of some very normal exercises, but also some dirty dogs and mountain climbers and figure 4 crunches Opus took the PAX for its first triple check –lunge to the second island, run back is the timerdips off the high stonesand merkinsSpeakeasy took the next triple checkLongish run to the school is the timerFlutterkicksCurb toe tapsFinished off with some corned beef Shuttle run timerLBC’sJumpropesGood time had…

YHC had some feedback that a 5am start for Monday’s workout was in order and may attract some brothers that have not posted for awhile. So roll up to a dark Atlee High school parking lot prior to 5am…post the flag two more roll in and pop, lights are on a 5am sharp…we are ready to roll and here is what went down: COP We mosey to the East Entrance of the High school to ensure any late comers may be picked up later in the workout. We circle up for 20 SSH, 10 Helicopters, 15 arm circles, (10small and…

Three PAX showed up for this morning’s beatdown with no established Q, YHC and Opus decided to lead this one this morning and here is what went down: COP We mosey to the Bus loop side of Atlee HS and triangle up for 20 SSH, 10 DQ, 10 Helicpoters, 15 arm circles (10 small 5 big) reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 LBC’s 8 Reverse Scorpions, 10 Scorpions and 20 merkins. THANG Triple Check 1 – Using the inner bus loop as the timer, Partner 1 (P1) runs a lap, P2 – Step ups and P3 -40 merkins…

YHC showed up to Atlee High school parking lot, planted flag and Opus showed up. YHC had a new playlist set up for a Tabata workout and here is what went down: COP Mosey to East Entrance of School and stayed in newly paved dry parking lot for 20 SSH, 10 4ct Helicopters and 10 DQ’s. Ready to rock this Tabata out. THANG So YHC breaks out speaker and starts the Tabata clock for 10 rounds of 4 minutes with 10 second recovery between rounds. Each Round consisted of 8 sets of 20 seconds of exercise followed by 10 seconds…

YHC arrived early to plant the flag and one other decided to join the party this morning. Wanting a different routine, YHC grabbed the jump rope out of the trunk and we mosey to the buss loop. COP We arrive at the West entrance of Atlee HS and perform 20 SSH, 10 DQ, 15 Ukrainian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 arm circles (10 small 5 Big) Reverso, 20 LBC’s 15 4 ct American Hammers, 10 reverse scorpions, 10 scorpions, 20 merkins. THANG So we bust out the jump rope which will be the timer at 40 reps and…