Always 70 and Sunny
Always 70 and Sunny

Will this COP ever end?


Six brave men stepped onto the grounds at Atlee High School this cold April morning.  This is what transpired:


  • 20 SSH IC
  • 10 Helicopters IC
  • 15 Don Quixotes IC
  • 10 small, 5 big Arm Circles, Reverso, IC
  • 5 burpees on your own
  • 10 Ball Dippers – IC
  • 10 Angled Knee Jumps – IC
  • 5 Merkins, IC – Hold Plank
  • Drop to 2 inches – 5 Merkins from 2 inch position IC
  • Return to normal Plank – 5 Merkins IC
  • 10 Mountain Climbers – IC
  • 20 Freddie Mercuries – IC
  • 20 LBCs – IC
  • 5 Burpees – On your own

Mosey to Chickahominy track

Triple Check

  • Inverted Alabama Prom Dates Dips
  • Freddie Mercuries
  • Run across football field and back

Mosey to Playground

For 10 minutes – 5 pull-ups, 10 Merkins, then either 15 Squats or 10 2-count Lunges/Ball Dippers

Mosey to football field

Triple Sprints – In groups of 3 – One person sprints 50 yards then 2nd person sprints back.  The 3rd then sprints.  After every sprint, do 5 burpees.  Do a total of 5 sprints.  When the last partner completes the burpees, bear crawl to the middle.  Then hold plank and do 10 Merkins IC.

American Indian run back to flag.

COT – Numberama, Name-o-rama, Lab Rat took us out.


YHC had not lead a workout since September.  It was obvious that the rust had to be cleaned off during the COP.  For that reason, the COP kept going until YHC felt that his cadence counting had returned to his late summer 2017 form.

The only observation from today’s workout was that Lab Rat commented about YHC’s ability to talk during pull-ups.  This is an exercise that Lab Rat apparently has not mastered the ability to talk.

It was an honor to lead such a fine group of men today.  Anytime the PAX total is divisible by 3, it allows for many great exercises.


Dogpile and Mosey On shirts now are available for pre-order.  If anybody would like to save shipping, Lab Rat will be putting in a purchase this week and will gladly do a bulk order.  Contact Lab Rat directly with your exact order for this. For more information, visit  http://f3rva.org/2018/04/16/dogpile-and-mosey-on-shirts-now-available-for-pre-order/

Congratulations F3 RVA on the CSAUP from this past weekend.

Good luck to SPIT and the Hampton Roads team at the Colonial 200 this coming weekend.

Phonics Out!


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  1. “This is an exercise that Lab Rat apparently has not mastered the ability to talk.” I almost spit my milk out my nose when I read that. Thanks for the intensely great workout this morning. I was toast before we got past the COP…

  2. Most brutal COP I can remember…and then the workout got hard. Glad you are back in the Q saddle, you always bring the pain! Loved the OYO pullups, etc. as it allowed for good form over numbers. I cannot say the same for the triple sprints….those were terrible.