YHC showed up for a 68 degree start to a humid day. We had 7 for this morning’s beatdown and here is what was cooked up for today: at Atlee High School COP We mosey to the Atlee School entrance on the Bus Loop and performed 20 SSH, 10 DQ’s, 10 Hill Billy’s, 15 Arm circles (10 small 5 big), Reverso Arm circles, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins. THANG We mosey to the bus loop and YHC had a bag full of weight bands and we set up a circuit of 6 stations with the…

YHC was excited to get this one started as we had a light drizzle and 60 degrees for a Sunny and 70 RVA workout and here is how it went down: COP (Circle of Pain) We mosey to the East Entrance to Atlee HS and circle up for: 20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers, 20 LBC’s, 15 Reverse Scorpions, 15 scorpions, 20 merkins. THANG (The Harry Assed Nasty Grind) We mosey to the access road and using the light poles along the side we do 10 merkins, recover and lunge to the next…

8 Davillians came out to a real 70 and sunny workout. COP – mosey to the Atlee basketball courtSSH x 20Don Qs x 10Arm Circles small x 10, big x 5; reverseImperial Walkers x 10Shoulder Taps x 10Merkins x 10LBCx x 20Mosey to the CMS basketball court for some F3 basketball. Since last time the PAX showed how bad we are at basketball, YHC figured a little game HORSE would be good training. But first we need to improve our speed and agility.Start at one end of court and high knee to the other end, Bernie Sanders back.Repeat with Karaoke…

Today is the Feast day of St Elmo, patron saint of sailors and abdominal pain. 8 holy pilgrims joined to celebrate his life. St Elmo, back in the day. St Elmo’s Fire — Play ye olde song from back in the 80’s — during the verse, crush some LBC’s, during the chorus spell the words “St Elmo’s Fire” with your legs. During the bridge hold 6 inches. COP — Imperial Walkers, SSH, Copperhead Squats Time for some history — St Elmo was alive in the late 200’s and was martyred in 303 right before TYA was born. St Elmo was…

YHC was glad to be back in the fold of F3 today and DaVille was where it started so what better AO than to report back in for a Foggy 70 and sunny beat down and here is how it went down COP Mosey to West end of Atlee HS near bus loop for: 20 Ssh, 15 DQ(YHC needed to stretch here), 20 LBC, 15 Flutter kicks, 15 Alabama prom dates, 1o Imperial walkers, 10 Russian Soldiers, 10 Scorpions and 20 Merkins. The THANG Mosey to bus loop for a triple check, with 5 people, YHC was solo and others…

An 8 man lineup was put into action this morning to celebrate the return of sport (sort of). This is how it went down Mosey to the blacktop behind the HS COP (ALL IC) – SSH, DQ, Helicopters, HRM’s, LBC’s, Arm Circles THANG Mosey to the baseball field Field of Dreams – Start out by counting off by fours. 1s start at First Base do AMRAP Squats until relieved. 2s at Second Base do AMRAP Merkins until relieved. 3s at Third Base do AMRAP LBC’s until relieved. 4s at Home Plate perform 15 Burpees then run to First, relieving the…

5 Davillians got out of bed to enjoy the beautiful morning. This is what went down COP – SSH, Merkins, DQ, Merkins, Arm Circles, Merkins Burpee Ladder Start at first light post and run to next, complete 2 burpees and plank for PAX. Run to next light, 4 burpees and plank for PAX. Continue counting by 2 up to 10 and then work way back to 2 at each light post. 50 burpees total. 11’s Begin with 1 hand release Merkin, Bernie Sanders up hill to fence and complete 10 Helix Squats. Back down hill for 2 hand release Merkins.…

Cinco hombres gathered outside of Atlee High School for a Cinco de Mayo beatdown that went a little like this. COP 5 SSH – IC5 Don Quixotes – IC5 Helicopters – IC5 Big, 5 Small Arm Circles – IC5 Merkins – ICHold Plank – Lower to 2 inches, from that position – 5 Merkins – ICHold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC5 Freddie Mercuries – IC5 Merkins – ICHold Plank – Lower to 2 inches, from that position – 5 Merkins – ICHold Plank at 2 inches – Raise to normal plank…

Eight men gathered at the temporary AO of Da-Pile on the grounds of Atlee High School for YHC’s 4 year F3 celebration that went something like this. At shovel flag, 1 burpee followed by 2 merkins Mosey to practice field COP 2 burpees followed by 4 merkinsSSH – 20 IC3 burpees followed by 6 merkinsDon Quixotes – 10 IC4 burpees followed by 8 merkinsHelicopters – 10 IC5 burpees followed by 10 merkinsArm Circles – 10 big, 5 small IC6 burpees followed by 12 merkinsArm Circles – Reverso – 10 big, 5 small IC7 burpees followed by 14 merkinsOne Legged Lunges…

7 brave men came out on a great morning and here is how things happened. Got the 1-miler in at a pace of 8:13 around the back of Atlee and ended up in the parking out of Cool Springs. COP Arm circles (front then back), 20 merkins, 20 scorpions then Q was done. Mosey over to the bus loop Round 1 – Partnered up, one guy ran, the other guy did burpees (did this 4 times) Round 2 – same partners, one run ran Bernie Sanders, the other guy did fish out of water exercise (did this twice) Round 3…