Always 70 and Sunny
Always 70 and Sunny

The Summer Tour is Over so it’s time to get back to Daville.


Eight men decided to start off the day right by reporting to Atlee High School for a beatdown.  This is what occurred.

Mosey to practice football field


  • 30 SSH IC
  • 10 Lunges IC
  • 10 Helicopters IC
  • Arm Circles – 10 small, 5 big IC  – Reverso
  • 10 Don Quixotes IC
  • 10 Ball Dippers IC
  • 10 Merkins IC
  • 10 Angled Knee Jumps IC
  • 25 LBC IC
  • 15 APD IC
  • 10 Roselitas IC
  • 10 Burpees OYO

Billiards – At each of the 6 light post (3 on each side of the field), do the following exercises.

  • Round 1 – Billiards Merkins  – 10 merkins for total of 60
  • Round 2 – Billiards Squats – 10 squats for total of 60
  • Round 3 – Billiards Burpees – 5 burpees for total of 30

Pole Smokers – Hold 6 inches during the following rounds

  • Round 1 – 4 heals to heaven then run to end of line.
  • Round 2 – 10 Freddie Mercuries then run to end of line.

Mosey to middle school

Eight Minutes of Agony – For 8 minutes, rotate between the following exercises

  • 10 Donkey Kicks
  • 10 Jump Lunges
  • Run to Sidewalk
  • 10 Rotating Elbow Planks
  • 10 Mountain Climbers
  • Bear Crawl back to building and return to donkey kicks

American Indian run back to SF


  • 10 Merkins IC
  • Lower to 2 inches then 5 Merkins IC

COT – Numberama, Name-o-rama, Announcements, YHC took us out.


Because of the summer tour, teaching summer school, and family vacations, it has been a while since YHC has been able to post at Daville.  As YHC was driving over the new Atlee extension bridge, he saw a man running quickly wearing all black.  As YHC parked in the Atlee parking lot, it turned out to be Spike who said the school is exactly one mile from his house.  Kit Kat then point out how quick it is to get from Rutland to Atlee High School.

YHC’s plan today was to do the Iron PAX Challenge which was going to be very difficult, but when Spit was unable to make it with his cinder blocks, YHC used plan #2.

Great job to all PAX members today.  We moved around quite a bit and all PAX members performed beyond expectations.  The Eight Minutes of Agony is always challenging.  As pointed out by Yard Sale, Mumblechatter was non-existent.  Was this because of the difficulty of the task or no Lab Rat in attendance?

It was a pleasure to lead today.

Gotta Run!


  • See Yardsale for Atlee Athletics season passes
  • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
  • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast

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  1. Still finding grass in certain places after that 8 Minutes of Agony in the grass clippings. Damn Humid