A nice cool morning for a workout and YHC was greeted with a Crescent Moon over the AO as the sun was rising. Planted the flag and we were off to the bus loop. COP We gathered next to the banches and started with 20 SSH, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 20 Ukrainian Soldiers, 10 copperhead squats, 20 American Hammers, 20 LBC’s, 20 figure 4 Alabama Prom dates (10 each leg) 10 reverse scorpions, 10 scorpions. THANG Tabata was on tap for Today. 8 rounds of 4 minute workouts we had a 15…

7 guys! came out to enjoy the gorgeousness of a new day First challenge — run around a mile in the gorgeous weather — so much fun. made it to a shelter inside of a neighborhood that Phonics knew aboutCOP — lots of exercises I don’t remember Mr Holland — Partner up and bear crawl up and back the length of the shelter while partners did step ups on the benchesHelix — Triple check — one partner does a lunge all the way down the length of the sheltersecond partner does dipsthird partner does am hamsRun back to the flag…

6 boot campers and 4 runners posted today. Runners got between 7.5 to 10 miles. Speakeasy might be still running. Boot campers did a whole lot of boot camping with lots of merkins. Merkin count = 145

3 runners and 4 boot campers posted today on a beautiful morning. Runners started early and got between 7 to 10 miles. Boot campers did a hot potato. Bulkhead Q – COP, mosey to bus loop for catch me if you can. Corned Beef Q – pole smokers, mosey to hill by football stadium for 11s Helix Q – Mosey to CMS playground for a circuit, mosey back to flag with stops in between for planks and other exercises. MoM Numbers, names, Opus took us out.

2 running Davillians brave to cold for a Saturday morning training run. YHC got a little bit earlier start with a 1 mile warmup around Giles and met Opus at 6:20 for loops around the school. We would run a loop and turn around and back the reverse way around the school loop. We finished with 4 loops and close to 7 miles for Opus and 8 miles for YHC SPIT ON THAT!!

Six magi descended upon Dapile on this surprisingly balmy Theophany. Opus, Mr. Holland and Descartes got an early start and ultimately clocked six miles, while the rest started at the traditional hour for a bootcamp. Here’s what happened with that: Mosey to grassy area in front of the middle school for COP (all exercises IC): SSH (10x regular, 10x right leg only, 10x left leg only) Arm circles, 10 big, 5 small, reverso Helicopters x 10 APDs x 15 LBCs x 20 Scorpion kicks x 15 Hand-release merkins x 15 Copperhead squats x 10 Mosey to middle school parking lot.…

COP Warm ups at cafeteria entrance with in cadence SSHs, arm circles, copperhead squats, calf raises, helicopters Moseyed to the parking lot for: bear crawl to each parking spot lot line with ascending burpees to ten at each line. Return to starting point with lunges to each line and ascending squats to ten at each line. Continued with a moderate one mile mosey. Upon return, we located some dry pavement near the building for a gut buster that included LBCs, heals to heaven, Alabama prom dates, full body extensions to heel touch crunches. Continued our fun with tricep dips at…

3 runners with an earlier start and 2 bootcamps arrive at Atlee HS Saturday mornings runners heading for an out and back into Kings Charter to the end of the neighborhood for 7.25+ miles bootcamps did their thing we all headed to the Local cup afterwards for some 2nd F where we are joined by Bulkhead, Corned Beef, and Mudface SPIT ON THAT!!

3 runners and 2 bootcampers came out on a beautiful Saturday morning for a workout of supreme greatness. 3 runners ended up doing 7 miles this morning. 2 bootcampers did something like this… Started in the parking lot with a karate style stretch and limbering routine. Mixed in some helicopters, Don Quixotes, arm circles. Then we moseyed to the first speed bump that Atlee was nice enough to build for us. We then began the Century Mile which goes as follows: 10 LBCs, 10 squats, 10 LBCs, 10 single count lunges, 10 LBCs, 10 merkins, 10 LBCs, 10 calf raises,…

We opened up Saturday’s beatdown with a slow mosey to our (often) usual gathering point near Atlee high school’s cafeteria doors, but thought better of it since the entrance,  it seems, was being used for an influx of uber brains, for what appeared to be a science fair. I actually wished we could have crash the party to check out this action. It’s always fun seeing young super minds do what they do best, but I digress. We then moseyed to a less populated part of the parking lot and proceeded with a Karate-based full body stretching and limbering routine that…