Always 70 and Sunny
Always 70 and Sunny

DaVille gets B.O.M.B.S


15 men climbed out of the fartsack to greet a perfect morning for a beatdown.  This is what we did:

Mosey to soccer field behind AHS for COP.  Exercises included : SSH x 1 IC (for The Carpenter who is traveling this week), Invisible Jump Rope x 20 IC, LBCs x 25 IC, Up Downs x 10, Merkins x 5 IC, Right handed Annie x 10 IC, Left handed Annie x 10 IC.

Mosey to sidewalk beside parking lot for Indian Run Style Pole Smokers.  Pax member performs polesmokers x 7 and runs to end of line.  Repeato until all Pax have completed pole smokers.

Mosey to soccer goal and line up across the field on the end line for B.O.M.B.S.  Partner up and while one partner runs across the field to the opposite soccer goal and returns running backwards.  Other partner performs exercises.  As a team exercises performed are:

B – Burpees x 50

O – Overhead Claps x 100

M – Merkins x 150

B – Big Boy Situps x 200

S – Squats x 250

Mosey to BBALL courts for suicides.  Regular suicides LBCs x 25 when complete.  Burpee suicide LBC x 25 when complete, Reverse Suicide LBCs x 25 when complete.

Mosey back to Shovel Flag for 4 minutes of Mary.  Exercises included are Freddie Mercury and American Hammer.

Numberama, Namearama, YHC took us out with quick prayer.


Wilson has a golf tournament May 19, 2017

Ashcreek 5K, May 20, 2017

CVille expansion. Send LabRat names, emails.

New Mechanicsville AO at Pole Green Park in planning stages.  First workout tentatively planned for May 11, 2017.  See Phonics.

NMS : Today, YHC wanted an Interval Workout to really get the lungs burning in preparation for all of the races F3 RVA has coming up in the next couple of weeks.  With that in mind, YHC has been wanting to Q a BOMBS workout since reading the BB from Gumbo at No Toll.  The lungs were definitely awake as there was not mumble chatter from the PAX this morning.  The PAX crushed the BOMBS with just enough time to grab a breath of air before the suicides.  As the PAX was cruising through the suicides, there seemed to be a lot of activity around the parking lot, with students and teachers arriving early.  YHC noticed the early arrivers were watching the PAX, and the looks on their faces said, “These guys are sweating their a@#$@ off, but it looks like they are having a lot of fun.”

It was a pleasure having Paddy Mayo join the F3 RVA Pax the last couple of days.  Safe travels home this morning.



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  1. Great beat down, but I take offense to lack of mumble chatter comment.

    Spit and I had words during suicides for instance. About the time Spit started critiquing my suicides was about the time he tried to cut his short. Whoops! Hey, if you ain’t having fun, what’s the point?

    See y’all in the gloom.

  2. Great beatdown Circle K!! I’m def feeling it after that B.O.M.B.S.

    LabRat I made up for my cutting it short but going back to finish. Thanks for holding me accountable as always!

    Def need to pick up the mumble chatter next week! I tried to get a rendition of “Its’s a hard knock life” going during Annie’s but that was fail!!

    See y’all in the gloom!!