13 battle warn warriors showed up a midst a dark but pleasant 70 degree parking lot at Hoedown. YHC asked Handshake to manage the time machine this morning and at 5:30 YHC was given the go ahead to get this party started. Mosey to the upper blacktop for COP (X10 but some X15) Cherry Pickers, Don Quixotes, Helicopters, LBC’s, Burpies and Man Killers Mosey to lower parking lot on the other side of the round about Welcome to the Ball and/or Chain – Complete X10 exercise in your parking spot run a lap – up around the blacktop area and…

A resurgent thirteen found their way to the darkest AO in RVA to start the week with a banger of a leg smoker. Long mosey down Forest through the neighborhood and back to the school blacktop. COP (IC) DQsArm CirclesCopperhead SquatsRussian SoldiersImperial WalkersCherry PickersJack Webb – Legs (1:4 ratio up to 9:36) – pause for LBCs in middleJump Squats/ Monkey Humpers Mosey to bottom of the hill 11s (Bernie Up) – 2ct Lunges/ Crunchy Frogs Mosey to back lot Triple Check – Donkey Kicks, Dips, Run Mosey back to the hill Clockwork Merkins Long mosey through neighborhood to Forest, back…

A fine 9 fought off the fartsack for YHC’s return Q at HoeDown on a morning with air so thick you could cut it with a knife. The dog days of Summer mornings warrant a beatdown full of ground and pound. Here’s how it looked: COP Mosey to the smaller teachers lot. Circle Up. F3 Welcome, Mantra, Disclaimer. 15 SSH, 15 Imperial Walkers, 15 Russian Soldiers (cadence slowed), 10 DQs, 10 Helicopters, 15 Arm Circles each direction. Warm? Lets boogie. The Thang Exercise 1 – Baker’s Dozen/Big 13s Mosey to the larger teacher’s lot for instructions. One station is counterclockwise…

Mid-July calls for all things baseball. Time for the F3 All-Star wiffle ball game. Hoedown was the venue. 05:30, 10 players took the field. Cleveland Indians Run: PAX lines up on top of the sidewalk railings while one PAX member at a time bear crawls through. Short circuit. Mosey to the playing field. BP/Infield: Willie Mays Hayes x 10. Helicopters x 10. LBCs x 15. Flutter Kicks x 20. Scorpion Kicks x 10 F3 Baseball (Prostitute Style): 1 LBC at Home Plate. Run to 1B. 10 Burpees. Back to HP for 1 LBC. Back to 1B for 10 Burpees. Run…

As DTH continues his Summer Q Tour, a holy 7 brothers of the star spangled cloth gathered for their daily dose of flagellation. Here’s how they applied the whip: The THANG: Mosey to pick-up loop for COP #1: Imperial Squat Walkers x10Hairy Rockettes x10DQ’s x10Chilly Jacks (elbow plankjacks) x10DR.W’s x10 Mosey to church lot for COP #2: DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exerciseBear crawl to cross lotExercises: Dive-Bomber Merkins, Ball Dippers, & WWII’sABC’s for the SIX Mosey back to school blacktop for COP #3:…

7 regulars and 1 FNG (welcome Pipeline!) posted this morning in the glorious June dawn. Mosey to the faculty lot, COP: 25 SSH, arm circles, 10 Helicopters, 10 DQs, 15 merkins, 15 LBCs, 15 Crabcakes. Mosey to back parking lot of Third Church. OLD 100 100 Squats. Run a lap around the church.90 2x Flutter Kick. Run a lap80 2x Mountain Climbers. Run a lap70 WW2s. Run a lap60 Dips. Run a lap50 Lt. Dans. Run a lap40 LBCs. Run a lap30 Merkins. Run a lap20 Donkey Kicks. Run a lap10 Burpees. Wait for the Pax. Work back through the…

11 (including 2 FNGs) started and LabRat joined LIFO to give us an even dozen for a good old sweaty hoedown. It went like this: Mosey a lap around the parking lot and over to what I assume is the faculty lot for COP, including the following (all IC): DQsHelicoptersSSHsCopperhead SquatsTempo MerkinsLBCsFlutter Kicks THE THANG: Short Compounding 4 Corners – Staying in the faculty lot for a compounding 4 corners (waiting for LR) as follows: Corner 1 = 10 merkins, run to corner 2Corner 2 = 10 merkins, 20 jump squats, lunge to corner 3 (LR ARRIVED)Corner 3 = 10…

9 men enjoyed a beautiful rainy Monday morning Hoedown extravaganza. Here’s how it went: Mosey to front lot for a warmup: 20 x SSH, 10 x HC, 10 x Hillbillies, 10 x Merkins, 10 x Back extensions, 10 x LBC’s Native American run to the “Tuckahoe Public Park” Six playground stations: 90 seconds continuous clock at each station including – donkey boulder kicks, teeter totter WWII’s, bench jumps, picnic table dips, wall jumps and plank timber traverse. Check Triple: including – crawl bear up the hill, Eeprub’s (reverse burpees), reverse WWII’s Mosey back to Tuckahoe for 3 x 10 each…