On the first day of school for the kids, 14 F3 RVA men made the decision to start the day with a beatdown that went something like this: Mosey to center of Atlee parking lot to circle up for a quick F3 disclaimer and to run in place while the instructions from YHC were given.  (Instructions were that we would run in place instead of planking between exercises to honor BRR week, Reesestrong 5K and Patrick Henry Half marathon all occuring within a month.) Mosey to BBALL courts for Doracides.  Partner up and complete as a team the following exercises…

Fifteen souls were on board for a DaVille beatdown on a gorgeous clear-skied morning. The Thang: COP SSH IC X 30 Front arm circles IC, 10 little, 5 big, reverso Ball dippers IC  X 20 ATMs – In plank, alternating shoulder taps IC X 15; tempo Merkins IC X 10; 10 fast Merkins OYO Imperial walkers IC X 15 Pull-up/Plank Walk Circuit Partner up to complete four circuits of pull-ups, broad jump to bleachers, shuffle across bleachers in plank with feet on first bench, lunge walk back to pull-up bars. Repeat for 8, 6, 4, then 2…

What a great feeling morning in DaVille.  With temperatures in the 60s and the parking lot lights on, the atmosphere was perfect for 12 men to end the workout with a Tabata beatdown.  Here is what we did: COP: SSH  x 15 Don Quixote  x 15 Arm Circles x10 little, x5 big, Reverso Merkins x10 LBC x 20 The Thang Partner Suicides:  The first partner sprints to and from the first cone.  The second partner then does the same.  Each partner will run to and from the 1st, 2nd, 3rd, 4th, then 3rd, 2nd and 1st cones.  Plank when complete.  Repeated with…

18 men took various modes of transportation this morning, but all arrived at the Shovelflag for DaVille.  Lab Rat took the Q, and we all embraced The Gloom that has been creeping it’s way back in to our workouts.  With Opus’ green light to guide our way, here is what got done: COP (all IC) SSH X25 Ball Dippers X20 Arm Circles X10 little, X5 big, Reverso Full Release Merkins X15 Dying Cockroach X20 THANG Stations:  Break up in to 5 small groups.  Each group starts at given station and performs exercises appropriate for that station as they see fit…

14 DaVille regulars, 3 southside visitors and 1 FNG swallowed the #DRP and posted on a cool, dark morning in DaVille for a Guest Q.  YHC has been wanting to make a trip to DaVille since it started knowing Lab Rat and Circle K would frequent the Southside before starting up DaVille.  What better way to get myself out there than to sign up for the Q.  After a little AO description from Lab Rat we were off. THANG: Mosey across the front of the school to the bus loop for COP. SSHx25, IWx20, Hand Release Merkinsx10, LBCx4 – Scatter…

20 F3 Faithful and 3 FNG (23 is a new DaVille record) showed up in the foggy gloom for a beatdown that went something like this: Mosey to area behind parking lot for COP. Invisible Jump Ropex50 IC, LBCx45 IC, Invisible Jump Ropex40 IC, Flutter Kickx35 IC, SSHx30 IC, Freddie Mercuryx25 IC Mosey back to far side of parking lot.  Q selects PAX member to lead the PAX to any parking spot and Q randomly uses numbers and words of parking space to assign exercise.  Exercises performed: Grabber 64 WWII situps, Emoji 15 Burpees, BB 75 squats, Abacus run to…

15 men stormed into the Atlee High School parking lot in the 83 degree heat at 5:30 AM. The GLOOM was hot and humid for sure! The theme for the workout was “Road to the White House.” This road is a race with many stops, bumps and turns along the way. You have to compete to win and victory requires vigilance. In this workout, the fight was against yourself. THANG COP Mosey over to the basketball court. Lab Rat poked fun at The Carpenter due to his first Q and that prompted The Carpenter to turn up the heat on the workout.…

17 faithful to DaVille, 1 stand-in for Lockjaw, plus 2 FNG’s showed up this morning to make it a great showing for a foggy start to the day.  There was a shovelflag.  To horribly quote Marvin Gaye, “let’s get it on”… COP (all IC) SSH X30 Ball Dippers X20 Don Quixote X20 Arm Circles X10 little X5 big, Reverso Merkin X10 Pole Smoker Indian Run Grab some wood, first pax member does 10 pole smokers, the pax holds 6 inches.  Run to next pole down.  One time thru was plenty with 19 pax. Ultimate Frisbee F3 Style Divide into teams…

14 Faithful and 1 FNG posted for a morning beatdown at Atlee High School. Weather was 70 and Sunny. The Thang: Mosey to COP. Disclaimer and intro. Plank Jacks x 20, 30 x LBC, 15 x arm cirlces each way, 10 x Bay City Scissors, Mosey to side of school for Triple Check. People chair on the wall, LBC’s and sprint to other side of parking lot, repeato x 3. Mosey to soccer field for the Beast. Exercises called by the PAX were Heels to heaven, knerkins, burpees, four count mountain climbers, side straddle hops, flutter kicks. Mosey back to…