YHC was ready to get the week started, 2 addtional showed up and here is what went down: COP Mosey to ring with Parking lot traces for about 20 spots. 10 4ct SSH, 10 DQ’s, 10 4ct Helicopters, 15 arm circles, 10 small and 5 big, reverso. 10 Ukrainian Solders, 10 Imperial walkers. 10 4ct LBC’s 10 4ct American Hammers. 10 4ct figure 4 Alabama prom dates with left leg, repeat with right leg. 10 4ct reverse scorpion. THANG We mosey to the East entrance to the school and set up on 3 stations. Station 1 is step up on…

3 respectful gentlemen and 1 neutral started their week off with a beatdown. Corned Beef Q COP – various exercises Triple check with 4 – P1 pull-ups, P2 lunges, P3 LBCs, P4 lap around basketball court. Bulkhead Q Rotating four corners (Opus style) – merkins, squats, flutter kicks, SSH. Rotate 10x, 20x, 30x, 40x around the tennis courts. Native American run with optional burpee back to flag. Numbers, names, Corned Beef took us out. Dry January ending this weekend. Frozen Triangle coming up in a couple of weekends.

Two guys showed up to take on the cold. Here is what happened.COP — normal exercisesa together dora20x2 merkinsrun to the next spot40x2 LBCrun to the next spot60x2 SSHrun back to first spot20x2 merkinsrun to the next spot40x2 LBCrun to the next spot60x2 SSH10x2 merkinsrun20x2 LBCrun30x2 SSH10 WW2 every speed bump10 squats every light postback to the flagQuite cold but not the worst of the week. Looking forward to warmth again.

To recover from Spit’s birthday beatdown, Corned Beef Bulkhead and Beat It did a Tabatta timed mobility workout with the handy dandy app. We did so in order to ensure we were being supple leopards and setting up our week for success. And dang if we didn’t feel good at the end. 4X Suicide warm up runs – 25 Y, 50 Y, 75 Y, 100 YTabatta:40 sec. On, 20 sec. rest3 sets of 6 moves. Set 1: Legs (jumping lunges, jump squats, burpees, calf raises, olympians, curtsy lunges)Set 2: Abs ( dying cockroach, leg raises, flutter kicks, LBCs, alabama &…

3 guys came out this morning to celebrate an amazing Commanders victory which vaulted them into the playoffs!! Woot Woot! COP — lots of exercises including the round the world lunge/squat Triple check #1 — bear crawl out, run back|#2 — merkins#3 — SSH Four corners the long way20 Am Ham20 Am Ham, 20 squats20 Am Ham, 20 squats, 20 AST20 Am Ham, 20 squats, 20 AST, 20 LBCBack to the Flag!

A frosty morning indeed (19 F) with five posting for a delayed birthday Q: “Beat It’s 40th Birthday Scrabble.”There were zero “coming in hot” today per Opus’s stern warning the night before. Beaver from New Kent was actually on site 10 minutes early. We all deserve rounds of applause for waking up 10 minutes earlier to defrost cars, grab extra mittens and make it on time. After some warm burpees and a mozy, Bulkhead said what we are all thinking : “Do you guys ever think: What the **** are we doing out here?” Warmup: Butt kickers, high knees, karaoke,…

Two showed up for a rainy workout. We had great music and conversation to motivate through the Tabata workout for this month. Exercises were Merkins, LBC’s, Forward lunges, back ward lunges, Alabama prom dates, wall sits and flutter kicks. Numberama, Namerama, YHC took us out in prayer.

YHC broke out the iPhone and did a workout with music…hard with rock music to motivate

Trout and YHC posted for this work out on Monday. Tabata was on tap and we caught up on all the current events along with getting a great workout. Numberama, Namerama, Trout took us out in prayer.

Who has the Daville Q? 3 guys showed up on a beautiful Monday morning. Trout took the Q. We started with a jog around Atlee to the side entrance near the bus loop. We triangled up and did some warmup exercises: Arm Circles, LBC’s, Merkins and some others. Triple check on the bus loop – 1 ran, 1 stepped up on bench and 1 did merkins. 3 rounds of each exercise. Headed back to the parking lot where we bear crawled to the first island and lunged to the second. We came back to the start with same exercises except…