In the vibrant town of Fitville, nestled amidst rolling hills, there lived a group of nine workout warriors. Every Thursday at the crack of dawn, precisely at 5:30 AM, they converged at the outdoor gym, a rugged yet picturesque spot overlooking the town, where the ghost of Mills E. Godwin, a legendary fitness enthusiast from Fitville’s past, was said to linger, watching over their workouts with a spectral eye. Whitesnake, with his lightning-fast reflexes and unwavering determination, assumed the lead role among the warriors, his presence electrifying the air with anticipation. As they began their warm-up routine, guided by Pigskins…

Fireman Ed has done his fair share of fartsacking the last few months and so he said “If I Q I need to show up” and that he did. I couldn’t use the weather as an excuse since it was 63 at 5 a.m. With 8 in total we did the following fun activities: COP: DQs, helicopters, HRMs, MCs and LBCs (at half of Jville’s normal pace). Mosey to bus loop. Ascending exercises from 5 to 10 to 15 to 20. Went through sit and presses (Fudd and my least favorite), bench press, lawnmower pulls (which I call rows) and…

A chilly morning awaited a six-pack of iron warriors. Here is how it went down: COPSSHIWDQHelicoptersArm circlesJazzercizeHRMLBC ADP Lucky bus loop – 4 stops around the loop, add an exercise at each stop, 15 reps for each exercise120 lawnmower pulls – each arm105 curls90 overhead pulls75 sumo squats60 sit ‘n presses45 high pulls30 swings 15 2x hammers Mosey back to the parking lot for some MaryH2HSide crunches – each side FM COT with YHC taking us out Fun day with the PAX.  Grateful for all of these men and their friendships.  Grateful that they fought off the fart sack!  Just…

A glorious gloom awaited a fantastic four. Armed with KBs, here is how it went down: COPSSHIWDQHelicoptersArm circlesJazzercizeHRMLBC APD KB 12 days of Christmas, just a little late since Festivus took precedent12 – 144 lawnmower pulls each arm11 – 121 overhead pulls10 – 100 sit ‘n presses9 – 81 sumo squats8 – 64 KB curls7 – 49 swings6 – 64 KB lunges5 – 25 golden burpees4 – 16 high pulls3 – 9 tricep presses2 – 4 overhead presses 1 – 1 lap COT with YHC taking us out YHC did not get a chance to do the 12 days of…

Once upon a time, in the heart of the enchanted woods, there lived a majestic White Deer named Ivory. Ivory was no ordinary deer; he possessed a magical aura that attracted creatures from all corners of the forest. One day, as Ivory gracefully roamed through the emerald foliage, he stumbled upon a peculiar clearing where six unique animals awaited him. These newfound friends were Whitesnake, a wise and elegant snake; Lighthouse, a luminescent firefly with a beacon-like glow; Pigskin, a playful and skinny boar; Johnsonville, a swift and spirited squirrel; Atilla, an adventurous rabbit, and Mr. Rogers, a gentle and…

Many Christmases ago, I went to buy a doll for my daughter. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way. What happened to the doll? It was destroyed. But out of that a new holiday was born. A Festivus for the rest of us. Nine great men joined together a couple days early to celebrate. Before I went over the 5 key parts to F3, I mean Festivus, we did some warmups in honor of my favorite Seinfeld episode that featured…

5 warriors decided to embark on some muscle building/retention over at the friendly confines off Pump Road. 4 of us were ready for COP, one acted as if “COP is for wusses.” Maybe my COP is for wusses. Note for next time. COP: DQs, helicopters, merkins, LBCs, ACs. Theme was to mosey around the whole AO and if something caught my fancy we would do sets of an exercise by such landmark. Exercises included burpees, Lawnmower pulls, bear crawls/crawl bears, sit and presses, 2 count flutter kicks, dips, donkey kicks, halos, bicep curls, bench presses, derkins and a couple that…

Eight noble warriors assembled in the chilling gloom of a Thursday to break away from the normal boot camp regimen. Here is how it went down: COPSSHIWDQHelicoptersArm circlesJazzercizeMerkinsLBC APD KB 4 corners – weighted lunge walks with 5, 10, 15, 20 reps at each corner50 sit ‘n presses50 curls 50 high pulls 4x checkRunOverhead pullsPresses Halos COT with YHC taking us out Good to see some old and new faces again today. Welcome Anthrax! Hope you return. Lunch at Firehouse Subs on Tuesday. See Slack for details. God is good all of the time! Attila