A beautiful morning welcomed 3 solid redwoods looks to grow stronger. A full body beat-down was on the agenda and here is how it went down: COPSSHIWDQArm circles – forwards and backwardsHelicoptersMerkinsLBCAPD4 corners – 5, 10, 15, 20 reps at different corners; weighted lunge walk between cornersSit ‘n pressHigh pullsCurls3x check#1 – run, lawnmower pulls, swings#2 – run, overhead pulls, skull crushersCOT with YHC taking us out Homer is becoming a F3 regular, a welcomed addition to the PAX God is good all of the time! Attila

Beast week continues for YHC. Today, a KB beast. Here is how it went down: COPInvisible jump ropeRussian soldiersDead man hangArm circles – forward and backwardHelicoptersMerkinsLBCAPDKB Beast down the bus loopSit ‘n press with a behind the back carryHigh pulls with a right-handed waiters carryCurls with a left-handed waiters carrySwings with a death crawlSquat thrusters with around the world carryTricep press with lungesCOT with YHC taking us out Solid work from the PAX today. Iron sharpens iron, with some good laughs. God is good all of the time! Attila

Six noble KB warriors assembled on a pollen filled spring morning. The weather was spectacular and the PAX was ready for a challenge. Here is how it went down: COPSSHIWCherry pickersArm circles – forwards and backwardsHelicoptersMerkinsLBCAPD13 exercise/7 rep rotation – each cycle do one exercise 13xLawnmower pulls – rightLawnmower pulls – leftHigh pullsSwingsCurlsSquat thrustersSnatches – rightSnatches – leftFigure 8sSit ‘n pressHammersTricep pressHalosCiabatta with flutter pressesCOT with YHC taking us out Did you know pollen is nothing more than tree sperm? Appreciate that fact Gypsy, especially as we tried to figure out the spitters and swallowers in the PAX. Welcome to…

3rd F: Tuesday 4/13 at 8pm.  Q sheet is open!  Zoom link: https://us02web.zoom.us/j/82270057337?pwd=dzhnV0RMalpVSXFzck1ZVzFFTVJOdz092nd F: Blood drive starts on 5/1Blood drive for Freed To Bleed is up on the Red Cross site. You’ll see it if you search by zip code 23112. It’s at Good Sheppard Lutheran Church in Midlothian. Sign up! Tell your friends! https://www.redcrossblood.org/give.html/donation-timeTomato run: https://f3rva.org/2021/03/25/preblast-the-daville-relay-spring-edition/ 1st F: The Thang: Worm BurnersThis one is an easy one to Q: Called exercise to be completed by the PAX while a single pax pushes a 35lb bench plate across the parking lot and back as a timer: Think Bear Crawl, but both hands on the…

The perfect number for a PAX (6) on a not so perfect morning. Seek cover and get after it. Here is how it went down: COPSSHHillbilliesDQArm circles – forwards and backwardsHelicoptersMerkinsLBCKB ladder – work your way up the ladder with 5, 10, 15, 20, 25 reps (adding a new exercise at each interval and brief jog in between intervals)Shoulder pressCurlsSwingsSquatsHigh pulls3x check with run, lawnmower pulls and flutter presses11 with sit ‘n press and KB hammersCOT with YHC taking us out The 11s finale was no April’s Fools joke. That was a true burn-out finale. You are welcome PAX! Great…

A solid PAX of 6 assembled to throw around the KBs this morning. Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out. Here is how it went down: COPSSHIWPunitive 5 burpees for too much mumble-chatterDQArm circles – forwards and backwardsHelicoptersScorpion kicksAPDMerkinsLBC Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the endLawnmower pulls – each arm (8x)Curls (7x)Sit ‘n presses (6x)Overhead presses (5x)KB swings (4x)Halos (3x)High…

A loyal PAX joined up for some laughs and a KB workout. Hard to say in which order, but here is how it went down: COPInvisible jump ropesRussian soldiersDQArm circles – forward and backwardsHelicoptersScorpion kicksMerkinsLBCMosey to the school for the following:15 donkey kicksBear crawl 20 yards to you KB10 lawnmower pulls each armRun back to the wall for a 60 second wall sitRinse and repeat 4x4x checkRunOverhead pullsCurlsSnatchesCiabatta with flutter kick pressesCOT with YHC taking us out Long story short, some of the stories from White Deer and Byproduct are not suitable for a BB. Please see them for details. …

Five strong redwoods stood tall in the morning gloom to clang some KBs this morning. Here is how it went down at the Circus Maximus: COPSSHIWDQArm circles – forwards and backwardsHelicoptersScorpion kicksMerkinsLBCsAMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5High pullsHalosKB swingsKB squats with a pressCurls60 APD60 LBCAMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5Skull crushersKB sit-upsOverhead pullsKB American hammersCOT with YHC taking us out Solid LIFO performance from Chum Bucket. No truth to the rumor that he was tardy after doing his own burpee fest as a pre-KB warm-up. Welcome…

PAX Today was an arm day at Circus Maximus. Five noble warriors partook. Here is how it went down: COPSSHHelicoptersArm CirclesMerkinsLBCDeck of death – each suit is an exercise, 12 reps for that suit156 high pulls156 curl156 overhead pulls156 sit ‘n presses24 burpees100 LBCCOT with YHC taking us out 3rd F next Tuesday at 8 pm. Honeydo is leading. Subject is forgiveness. Solid work from the PAX. Should be wet the rest of the week. God is good all of the time! Attila