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…

Two fearless pax who know how to turn off sunday night football & set the alarm ⏰ arrived in the rain for a leg & speed workout. Reminiscent of Beat It’s VQ in a tropical storm. Warm-ups then over to: Bus Loop: “Wheel of Pain” Goal: 12 laps (3 miles) as a team of 2 One runner at a time Other runner does leg or ab workout in place 120 second Tabata timer ⏲️ Queue some great tunes 🎵 Runner 1 runs Runner 2 lunges etc At the whistle, only the runner does 5 burpees Motivation to finish your lap…

With the time change from yesterday, YHC was well rested for this morning’s workout. Plant the flag and we mosey to the Bus loop entrance on the West side of Atlee High School. COP We circle up for 20 SSH, 10 4 ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 10 DQ’s, 20 4 ct American Hammers, 10 4ct LBC’s, 10 reverse scorpions. recover. THANG With 5 today YHC sets up 4 stations with the 5th being the runner to run a lap around the outer bus loop. Station 1 (S1) – 40 merkins, S2 – Bench step…

COP: Mosey around the high school, Various Stretches; SSHs; Abe Vigoda’s; Copperhead Squats; Merkins The Thang’: Listened to some tunes and rolled the exer-dice for duration (best $3 buy you can get at Five & Below) END COT SYITG

Five guys woke up to start the week on a good note. Did a Mosey from parking lot to the bus circle for warm-ups: SSH, Imperial walkers, DQ’s, arm circles (both directions), merkins, and LBC’s. Started out with 11’s calf raises and WW2’s. Bernie Sanders between each. Next was a progressive 4 corners (actually 2 corners and 2 curves): 10 merkins, 20 Bobby Hurley’s, 30 SSH’s, 40 LBC’s. At each corner do previous corner’s exercises plus the new one. Last was a Dora: 50 mountain climbers, 100 copper head squats, 150 flutter kicks. Mosey back to parking lot, numberama, namerama,…