15 Faithful returned to DaVille for a chilly morning F3 style. Circle K planted the first Shovel Flag with Abacus (asked by YHC the day prior to bring the Shovel Flag) soon after arriving with one of his own – both ended up being planted. Pax mosey around the parking lot and circled back to the front of Atlee for COP: COP SSH x 30 IC Don Quixote x 25 IC Jump Squats x 20 LBC x 20 IC Dying Cockroach x 20 IC Merkins x 20 Arm Circles x 10 small x 5 big – Reverso IC Triple…

17 Faithful and 1 FNG came out to the polls of Dville on this chilly election morning. Shovel Flag was planted by Circle K and Pax Mosey to basketball court for the COP: Election Style COP SSH x 50 IC Don Quixote x 25 IC Squats x 25 IC LBC x 25 IC Dolly x 25 IC Dying Cockroach x20 IC Arm Circles x10 small x 5 big reverso IC Merkins x 45 Four Corners (Election Style – Battle ground states) PA  – American Hammers (2 count) x 25 Ohio – Mtn Climbers (2 count) x 25 FL…

20 F3 RVA men entered the gloom on the first day of November to begin the Merkin Challenge and this is what we accomplished: Mosey to front corner of parking lot for plank, Merkins x15 IC. Mosey to parking lot entrance for 2.5K the Hard Way.  Run circuit around all three schools stopping at four designated points for Merkins x25 and Squats x25.  Complete loop as fast as you can, collect the six for plank at bus loop.  Merkins x20.  Ascending curb crawls at bus loop.  Bear crawl across, Merkins x1, bear crawl back, Merkin x2.  Repeat x8. Mosey to…

13 Regulars and 4 FNGs posted to Daville to gaze upon a star filled sky, play some baseball  (F3 style) and enjoy the gloom. Here is how it went: Circle K pointed YHC to a field, Mosey over to field COP: SSH, Merkins, Heels 2 Heaven, Don Qs. Break out glowsticks to make a baseball Diamond. 4 stations, where the numbers added up to #  of years since World Series appearance. Count was 27 on 1st, 17 on 2nd, 17 on 3rd, 5 on home. Game 1- Merkins, American Hammers, Shoulder Press, Burpees.  CUBS WIN Game 2- PLTs, Mtn Climbers,…

14 men spanning five decades stormed into the Atlee High School parking lot in the gloom for a triple helping of a beatdown that went something like this: THANG Threat #1 – Spit started as Q Parking lot chasers COP: SSH x25, Invisible Jumprope x15, Don Quixote x15, LBC’s x25, Flutter Kicks x15, Freddie Mercuries x 15, Arm circles 5 large 5 small reverse, 20 Merkins on your own Threat #2 – Emoji took over the Q Mosey over to the bus loop and then around the bus loop. Run 10 steps forward, 10 steps backward between 4 stations around the bus loop Merkins x20 Jump squats…

16 F#RVA Daville faithful fought off the fartsack on a crisp fall morning to make themselves and the community better by pushing through a beatdown that went something like this: Start of in plank at Shovel Flag.  Wilson’s wife, Fudd’s wife followed by merkins x 12 IC Mosey across parking lot to YHC’s trailer to select  your Building Block of Pain (cinderblock) to be used throughout the rest of the beatdown.  Circle up in center of parking lot for COP.  Exercises: Invisible Jumprope x 20 IC, Arm circles x10 front and back IC. Mosey to front door of Atlee High…

Sixteen undeterred men broke through a crisp fall morning to warm up the hard way. Thang: COP Invisible jump rope X 25 SSH X 10 Smurfjacks X 10 Helicopter X 15 Mountain climbers X 10 ATMs (15 alternating shoulder taps, 10 tempo Merkins, 10 Merkins OYO) Copperhead squats X 15 Dying cockroach X 10 Speed Bump Run Ascending burpees (add five) at each of five speed bumps – 75 total burpees. We added a half twist after every burpee. Between each speed bump alternate running and skipping. 25 pole smokers + 25 Merkins OYO Mosey down…

The same number of pax that posted at No Toll (plus one) came out for a North Side beat down.  The rain held out and the temp stayed in the 60’s so that Emoji could join us (hand warmers stayed in the truck).  YHC planted a SF, and we got to work: COP SSH X30 Don Quixote X20 Arm Circles as always Merkin X10 Freddie Mercury X20 LBC X20 Lt Dan IC OYO X5 THANG Burpee Mile- Run  Cool Springs track, every lap do 12 burpees.  Restrictor Plate option:  hit pullup bars for AMRAP.  4 laps (and 48 burpees) = 1…

11 pax plus an FNG showed up for a leg stretcher at Atlee HS this morning.  This is what transpired: Parking Lot Tracers COP X28 SSH X20 Ball Dippers X20 Don Quixote X10 Scapula Merkins (for Toga) X20 Freddie Mercury’s THANG Run to Cool Springs track for a round of Lindsay’s: X30 Merkins, X10 Partner Leg Tossses; run to next corner X25 Merkins, X15 PLT’s, and so on until everybody is back at starting point for X10 merkins, X30 PLT’s Pullups, Indiginous Peoples run style: Plank up, first guy hits the bar for pullups X10 while last guy spots him. …

16 North-Siders and 1 regular pax from inside city limits met in the gloom this morning to tackle a DaVille beatdown.  The weather was 70 and sunny, so no reason to stand around telling tales of the BRR, it aint going to workout itself!  We got some work done as follows: Parking Lot Tracers run up a parking space line, karaoke to next line, backwards run down that line.  Continue to end of parking lot COP SSH IC X25 Don Quixote IC X20 Copperhead Squats IC X20 Arm Circles IC X10 little X5 big, Reverso Merkins IC X10 Freddie Mercury…