F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DaVille

Atlee

9 Point Guards climbed out of their fartsack on this still winter like day to get this madness started. This how it went down Slaughter Start – 3 Burpee OYO (To officially celebrate 3 years of F3 in Mechanicsville) Mosey around the front of the HS school, through the bus loop, back to the basketball courts COP (ALL IC) – SSH, DQ, Imperial Walkers, LBCs, AL Prom Dates (Since Alabama was a first four out), Arm Circles THANG Burpee Medley – Chosen at random times during the workout, burpees were completed for the 5 Virginia teams that made the tourney:…

12 warriors landed in the Atlee high school parking lot for an early 3 year anniversary celebration that went something like this… Mosey past the bus loop to the front of the middle school. COP All IC – 50 SSHs, 25 LBCs, 25 crab cakes, 10 hand-release merkins (HRMs), 20 copperhead squats, 10 don quixotes, 10 helicopters, arm circles. Mosey to the bus loop. 11s with running variety – Count off by 2s. All begin with 1 HRM. The 1s start by running forward around the outer bus loop. The 2s start by running backward around the inner bus loop.…

On this day in history in 1971, Led Zeppelin performed their iconic hit “Stairway to Heaven” live in England. In honor of this historic day, the COP was done with the song as accompaniment to YHC’s cadence. 12 cherubic men showed up to take on this celestial beatdown. arm circlesdon quizotescopperhead squatshelicoptersimperial walkersAlternating shoulder tapsamerican hammers Mosey round to the back of Cool Spring where the bus loop is. On the way do 5 merkins every other light post (or so). LOVE LOOP — One partner runs the full loop and then heads back towards the partner who is doing…

14 Davillians including 1 FNG arrived at Atlee unaware of today’s events but ready to hit the ground running. YHC did give a warning to start stretching since there would be no time during the workout. 5:30 came and the PAX got to work This how it went down: THE MURPH – 1 mile run around the back out the schools to the pull up bars by the Cool Spring track. 10 Rounds of the following: 10 Pull Ups20 Merkins30 Squats 1 mile run back the way we came Numberama, Namerama, and Announcements. YHC took us out MOLESKIN First this…

A rock-solid team of 14 stormed the Atlee High School parking lot and fired up an early morning carnival that went something like this… Mosey across the parking lot, around the greenhouse and back to the parking lot. COP All IC – 50 SSHs, 10 hand-release merkins (HRMs), 50 LBCs, 10 HRMs, 25 imperial walkers, 10 HRMs, 10 don quixotes, 10 HRMs, arm circles, 10 HRMs Mosey to the sidewalk near school entrance Triple check – with the following three exercises (1) run around the green house (2) heels to heaven (3) dips with a bear crawl from (2) to…

At 0529, the weather was 34 degrees and raining sideways. (YHC was still inthe Jeepster) At 0530, it was Sunny and 70. Six F3 RVA men moseyed to the middle of AHS parking lot for the COP. SSH and DQs in cadence. Too cold for a long COP. Mosey to the first light pole. 1st pole-WWIIs, Second pole-16 squats (K-Swiss BDAY), 3rd pole-10 merkins, 4 pole-10 Flutterkicks, 5 pole-5 Burpees. As you run by each pole, perform exercise. Repeato 5 times. Mosey to garage for Chicken Pecker Ring of Fire. Each PAX performs 5 Chicken Peckers while reat of PAX…

12 men showed up for Mudface’s VQ at Daville, in which he expunged high school demons.  Here’s how it went down. Mosey to basketball court for COP: arm circles, 10 small, 5 big, reverse   helicopters x 10     hamstring stretches, forward and back Mosey to grass next to bball court, enter the 50-70 pound sandbag (in that range).  With sandbag, one PAX throws it forward at a time, rest of PAX bearcrawl after taking turns until all have had their chance.  Do same with underhand throw and side throw, then line up single file and pull the bag through your legs. …

“Two ruckers diverged in the gloom and neither took the workout less traveled, and that made all the difference” 9 grownup men and 0 ruckers converged in the gloom to an announced “rucker friendly” workout.  Since nobody was carrying weight, the Q changed it all up.  Here is the workout most traveled: -Parking lot tracers.  You know it! -COP: If you’ve seen one Lab Rat COP, you’ve seen them all -Triple Check-  On the football field, Player 1 runs to the goal post and back.  Player 2 does hand release merkins and squats if needed.  Player 3 does rotating Mary…

6 fighters saw 13 degrees on their thermometers, laughed and stormed the Atlee High School parking lot for a sunny and 70 degree fun fest that went something like this… Slaughter start – 5 burpees followed by 25 SSHs IC Mosey to the entrance to the school, 5 burpees, 25 SSHs IC Mosey to the next parking lot, 5 burpees, 25 SSHs IC Mosey to the far end of the parking lot, 5 burpees, 25 SSHs IC COP all IC: 20 imperial walkers, 15 copperhead squats, 50 LBCs, 10 helicopters, 10 don quixotes, arm circles Mosey to the field Polesmokers…

4 Davillians that decided to not enjoy some extra sleep since the kids were on a delay, arrived at Atlee HS for some fun in the snow. This is how it went down Mosey around the schools to the gravel track. COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, WWII Situps, Arm Circles THANG Track Work – While running around the track stop at three different spot to complete exercises. Stop #1 – x20 Dips IC. Stop #2 -10 Pull Ups OYO, Stop #3 – x15 Incline Merkins IC. Rinse and Repeat 3 more times for a full mile Mosey…

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