At 0529, the weather was 34 degrees and raining sideways. (YHC was still inthe Jeepster) At 0530, it was Sunny and 70. Six F3 RVA men moseyed to the middle of AHS parking lot for the COP. SSH and DQs in cadence. Too cold for a long COP. Mosey to the first light pole. 1st pole-WWIIs, Second pole-16 squats (K-Swiss BDAY), 3rd pole-10 merkins, 4 pole-10 Flutterkicks, 5 pole-5 Burpees. As you run by each pole, perform exercise. Repeato 5 times. Mosey to garage for Chicken Pecker Ring of Fire. Each PAX performs 5 Chicken Peckers while reat of PAX…

12 men showed up for Mudface’s VQ at Daville, in which he expunged high school demons.  Here’s how it went down. Mosey to basketball court for COP: arm circles, 10 small, 5 big, reverse   helicopters x 10     hamstring stretches, forward and back Mosey to grass next to bball court, enter the 50-70 pound sandbag (in that range).  With sandbag, one PAX throws it forward at a time, rest of PAX bearcrawl after taking turns until all have had their chance.  Do same with underhand throw and side throw, then line up single file and pull the bag through your legs. …

“Two ruckers diverged in the gloom and neither took the workout less traveled, and that made all the difference” 9 grownup men and 0 ruckers converged in the gloom to an announced “rucker friendly” workout.  Since nobody was carrying weight, the Q changed it all up.  Here is the workout most traveled: -Parking lot tracers.  You know it! -COP: If you’ve seen one Lab Rat COP, you’ve seen them all -Triple Check-  On the football field, Player 1 runs to the goal post and back.  Player 2 does hand release merkins and squats if needed.  Player 3 does rotating Mary…

6 fighters saw 13 degrees on their thermometers, laughed and stormed the Atlee High School parking lot for a sunny and 70 degree fun fest that went something like this… Slaughter start – 5 burpees followed by 25 SSHs IC Mosey to the entrance to the school, 5 burpees, 25 SSHs IC Mosey to the next parking lot, 5 burpees, 25 SSHs IC Mosey to the far end of the parking lot, 5 burpees, 25 SSHs IC COP all IC: 20 imperial walkers, 15 copperhead squats, 50 LBCs, 10 helicopters, 10 don quixotes, arm circles Mosey to the field Polesmokers…

4 Davillians that decided to not enjoy some extra sleep since the kids were on a delay, arrived at Atlee HS for some fun in the snow. This is how it went down Mosey around the schools to the gravel track. COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, WWII Situps, Arm Circles THANG Track Work – While running around the track stop at three different spot to complete exercises. Stop #1 – x20 Dips IC. Stop #2 -10 Pull Ups OYO, Stop #3 – x15 Incline Merkins IC. Rinse and Repeat 3 more times for a full mile Mosey…

5 studs arrived at the AO that is known as DaVille for a beatdown that went soemthing like this: Mosey across the parking lot for COP.  Exercises included Invisible Jumpropes, Arm Circles and DQs. Mosey to the first light pole for 5 merkins and 10 WWII situps.  Second light pole=10 merkins and 20 WWIIs.  Progress to the fifth light pole for 25 merkins and 50 WWIIs. Mosey all the across the way sidewalk for 11s.  Start with 10 LBCs and run across the parking lot for 1 squat.  Run back across the parking lot 9 LBCs.  Alternate methods of crossing…

11 Magellans defrosted the windows to start their day the Lab Rat way: -Parking Lot tracers COP-  The same stuff we always do. Find the volleyball court. Unsuccessful. Bail to tennis court for Lazy Lindsay:  10 Merkins/30 situps first corner.  add 5/subtract 5 each corner until back to original for 30 merkins/10 situps.  Bear crawl long ways, lunge with knee touching the ground short ways. Mosey to soccer field, stopping at benches for 20 dips OYO BEAST:  run the length of the field stopping 3 times out/3 times back to perform 6 of prescribed exercise. 666….get it?  -merkins -crab cakes…

Four warriors stepped onto the frozen tundra of Atlee High School for a 24 degree snowy beatdown.  Wait a minute, Helix is in shorts and a t-shirt.  It must be sunny and 70 again in F3RVA!  This is what occurred. Mosey to bus loop COP 40 SSH IC 10 Don Quixotes IC 15 Arm Circles (10 small, 5 big) IC / Reverso 10 Ball Dippers IC 10 Merkins IC 10 Angles Knee Bends IC 10 Foot to Hand Mountain Climbers IC 10 Merkins IC 20 LBCs Mosey to Chickahominy Track and Partner Up Activity #1 – Partner Carry around the…

13 Rucksacks, 4 sand bags, 1 shovel flag, and the appropriate number of pax for rucks decended upon DaVille this morning to wait on their Q.  He showed up with 30 seconds less than what time he needed to get an actual pair of gloves, but the workout at least started on time. Pax reluctantly joined Lab Rat at his vehicle after some prodding to pick up accessories for this mornings workout.  I mean, if we arent going to run, we have to carry stuff!  A little late night reconnaissance last night netted a huge score for those that either…

Mosey to CMS footbal field for COP. – Invisible Jumpropes, LBCs, SSH and merkins all IC. Mosey to track.  Run straight section of track.  When arrive at corner, perform 25 merkins and bear crawl the corner.  Run straight section of track.  When arrive at corner, perform 25 WWII situps and lunge around corners.  Repeato x 4 for a mile. Mosey to bus loop for 10 burpees OYO.  Mosey back to VSF for 4 MOM.  Exercises included APDs, Flutterkicks, Freddie Mercuries, and 30 seconds on merkins. COT-YHC took us out with a quick prayer. Announcements No Idea, Chewy and Mudface are…