13 strong PAX came out to Atlee to begin the wonderful day we were given. After a quick explanation of how the morning was going to go and a bit of solo stretching PAX moseyed on over to the track by Cool Spring. Upon reaching the track and forming a quick circle the fun began. The fun started with some follow the leader merkins. One at a time each PAX did a merkin while everybody else imitated their merkin. In between reps the plank was held. For example, if Bucketmouth did a diamond merkin everybody else did a diamond merkin…

9 brave and fearless dudes conquered the temptation to take it easy and landed at Atlee for a beatdown. Mosey to Wall for Merkin Donkeys 2x each (merkins then donkey kicks), progressing by 2’s up to 10 each, then AMRAP for about 45 seconds each exercise Progressive COP — mosey and circle up 4 different times on the way to the hill at the back of Atlee 1st stop — Heels to Heaven 2nd — Rollups 3rd —  Ankle Reaches 4th — Flutter kicks Finish moseying to the hill. 11’s — striders up the hill, run down, WW2 situps at…

25 posted (including 2 FNG’s) on a beautiful DaVille morning. Had to detour around some construction equipment but had an excellent workout! The Thang. Mosey to COP in front of Bus Loop. SSH x29 (for the 2900 miles that I will be driving to Oregon next week)                                                                       Arm Circles, LBC’s, Copper Head Squats, Flutter kicks Mosey to side of Bus Loop for a little Dora action. Partner up with…

A pax of eight this morning for DaVille were greeted with a (debatably) full moon.  Sunny and 70’ish weather made for perfect conditions to hit the track: -Parking lot tracers -COP including SSH, IW, hand release merkins, DQ, arm circles, LBC, maybe something else. THANG-  track work the hard way:  Pax was given instructions to continue around the track at their own pace.  Every 5 minutes, Q will yell out or sing something, which all pax would then bust out 25 merkins and 25 squats, then continue the journey around track.  Optional stations of dips, derkins, and pullups were also…

18 strong (including 1 FNG) posted at DaVille to welcome a new Q from the South.  YHC was so excited that sleep was just not happening last night, so at 0430 I gathered provisions for the trek and saddled up and hit the road.  Arriving the Ville of Mechanics with plenty of time to spare, YHC planted the flag and surveyed the land to make final plans for his DaVille VQ.  It went a little something like this: Mosey to open parking lot area and circle up for disclaimer and COP, that included: SSHs x30 (for every minute it took…

15 stout, including one FNG, gathered in the Daville humidity to sweat it out. We planted a virtual flag, and Hat Trick took charge. COP All exercises IC X 15: Don Quixotes LBCs Merkins Flutter kicks Mosey to dirt track for Four Corners. Exercises were burpees X 10, pull-ups X 15, WW II sit-ups X 20, Merkins X 25. Rinse and repeat. Mosey to playground for triple-check. First man holds plank with feet in a swing. Second man hangs from monkey bars. Third man runs to the next playground, does five burpees, and runs back. Hat Trick modified triple-check to…

13 men and 1 fine young man, all F3 regulars, said no to the fartsack to attack the day and this is how it went down: Mosey in front of high school to bus loop.  YHC said NO to the COP and we went right after it performing 10 burpees, 20 merkins, 30 Monkey Humpers, 40 LBCs, and 50 squats with a run around the outer bus loop. Mosey to tennis courts for Doracides (your welcome THE Carpenter).  1 partner perform exercises while the other partner runs suicides on tennis court.  As a team, complete the following 100 LBCs, 150…

The Thang: Built on isaish 45:18 “For the Lord is God, and he created the heavens and earth and put everything in its place.  He made the world to be lived in, not to be a place of empty chaos.  “I am the Lord,”  he says, “and there is no other.” And Ephesians 1:10 “And this is the plan: At the right time he will bring everything together under the authority of Christ – everything in heaven and on earth.” Ten strong men woke up early and came to challenge complacency and obliterate mediocrity.  C’MON is our battle cry: Confronting…

15 Native PAX members showed up for a fun and frolicking good time at Daville! Here is what went down: COP Hillbillies Arm Circles Flutter Kicks dollys Rock Em Sock Em Robots Jump Squat Plank Jack Roll Ups Longish Mosey to Hill near the Gate Doras — One partner does Broad Jump Burpees up hill, run down hill.  100 ww2 situps, 200 merkins (modified to 175), 300 SSH (1 count) Say good-bye to the hill by running up and down three times as fast as possible.  Wheelie did not fall down the hill for the first time ever.  Props and…

Eleven locals stepped onto the grounds of Atlee High School for beautiful and humid Tuesday beatdown.  YHC had an unrealistic goal of what could be accomplished during the 45 minutes.  This is what occurred: COP – All IC SSH Don Quijotes Arm Circles – 10 big, 5 small, reverso Backwards lunge with front kick Merkins LBCs Friddie Mercuries Mosey to the Chickahominy football field Triple Sprints – Split into groups of 3.  Two members stays on one side of field.  The other person goes to the other side.  One person sprints, tags the other member and then does 5 burpees.  The other…