10 warriors rose to greet the dawn of a new day in what was first thought to be Union territory because it is practically the last outpost before Wisconsin, but alas it was in fact a fair burg from the fine southern Commonwealth of Virginia.  According to legend it went a little something like this. COP SSH X 10, SSH RL X 10, SSH LL X 10, WWII X 20, FC X 20, HRM X 10, MRL X 10, MLL X 10, Arm Circle X 1 Super Four Corners: Round 1) Run to  Corner #1 5 burpees, run back to…

6 Brave souls dared the elements this morning to hopefully come out stronger for it.  YHC had a plan.  And then he didn’t.  This is about the Plan B’s in life. Circuitous run around the parking lot.  Come back and circle up. COP — IJR, Plank Jacks, Butt Kickers, American Hammers, Crunchy Frogs, Dying Cockroach Get out the Phone and the bluetooth speaker for some fun, but wait what is that annoying popping sound?  Waited only a few seconds for it to correct itself, and then decided to scrap the songs and go with Plan B. The Beast in the…

A lucky 13 decided to workout before heading to the polls on this election day. The shovel flag was planted and the PAX got to work This how it went down: Mosey around the parking lot heading to back of the school. Stop at the poll place and complete 13 Merkins OYO COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Merkins, Russian Soldiers, Arm Circles THANG Mosey to the tennis court Re-elect Dora! – Partner up, first partner runs around the tennis court while second does the exercises then switch. Exercises were the following:  35 Burpees STOP – 13 minutes…

8 rock-solid DaVille fighters stormed into the Atlee parking lot and engaged in a fun-fest that went something like this… Mosey down speed-bump lane to a field. 20 merkins at some point along the way. COP All IC – 30 SSH, 15 imperial walkers, 30 lbcs, 15 copperhead squats, 15 crab cakes, 10 don quixotes, arm circles Find a post… hold 6 inches while the guy at the front of the line does 5 burpees and runs to the end. Mosey to the wall Donkey Crawls 5 donkey kicks, bear crawl to the side walk, 5 merkins, run back, hold…

A lucky 7 came out to enjoy another cooler fall like morning for a fun in the construction zone. This how it went down: Mosey around parking lot then start heading to Atlee road. Wait we have a LIFO, 20 LBC’s IC to let Kit Kat catch up. Keep moseying up Atlee road on the new “closed” sidewalk then turn right at the non active stop light on the the closed part of Atlee Station and the “Danger Zone” COP (ALL IC) – Invisible Jump Rope, DQ, LBC’s, Freddy Mercury, Tempo Merkins, Helicopters, Dying Cockroach, Arm Circles THANG Hilly 11’s…

Fantasy Football YHC is overjoyed Thank you Jimmy Graham! 6 Legends of the Fall showed up this morning and they didn’t know we were taking a field trip to Wally World. Here is the gist of what happened… Circuitous Mosey to the front of Atlee COP Smurf Jacks IJR Arm Circles (25 small) tempo merkins Alternating Shoulder Taps Plank Jacks tempo ww2 situps reach throughs crunchy frogs combo flutter/scissor kicks Triple check Mountain Donkeys, Box Cutters, Run across the parking lot and back Off to Wally World 5 donkey kicks, climb to BTTW, 5 second hold, 5 stump merkins 10…

8 Davillians found their way through the gloom and fog to Atlee HS to experience the F3 Workout Deck for the first time. The shovel was planted, the cards were shuffled and the PAX got to work. This how it went down: Mosey behind the HS to the basketball court COP (ALL IC) – DQ, Imperial Walkers, Helicopters, Merkins, LBC’s, Arm Circles THANG Mosey to the parking lot The Workout Deck Rules:  Per the official F3 Workout Deck rules card, the first rule is, THERE ARE NO RULES. Do your own thang! The way it was play today: Pull a card,…

8 davillians showed up this morning and I gave them 5.  A lot of times. Short Mosey to COP — 5x of each of the following sets, no pauses in between exercises — all IC 1) 5 SSH into 5 merkins 2) 5 WW2, 5 American Hammers 3) 5 Booyah Merkins, 5 plank jacks Shorter mosey to the bus loop for a 5 corners exercise. At each corner start doing exercise.  Some time after the 6 arrived, YHC counted 5 more out loud and then we moved onto the next corner. run to 1st corner, for hand release merkins. 2nd…

7 Davillians came out for the first Tuesday of Fall that felt more like the day of summer. A mumble chatter and the PAX got to work. This how it went down: Parking Lot Tracers (In honor of Lab Rat’s dad) Mosey to the back of the HS to the basketball court COP (ALL IC) SSH, DQ, Russian Soldiers, LBC’s, Merkins, Dying Cock Roach, WWII sit ups, Arm Circles THANG Mosey to the bus loop Four Corners – 1st: 10 Burpees, Bear crawl to the next, 2nd: 20 WWII sit ups, Lunge to the next, 3rd: 30 Dips, Bear crawl…

Eight men cut through the tropical humidity for a beat down that went something like this: Mosey to the new service road for Invisible Jumpropes, Lunge to first speed bump for LBCS, bear crawl to next speed bump for Squats, lunge halfway to next speedbump and bear crawl to next speedbump.  Mosey to elementary school bus loop for Dora.  Both partner perform the exercises and then both run the bus loop together.  Exercises included 100 merkins, 200 LBCs, and 300 squats.  Mosey to the playground fence to look for kick balls that the kids have kicked over (Helix’s M request). …