F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DaVille

Atlee

Hot potato morning — 9 showed up for some home fries with some catchup. 🙂 Labrat kicks it off with Parking Lot Tracers Handoff to Bulkhead for the COPSSH, DQ, LBC’s, IW, Hand Release Merkins Spike steals the Q — run to the back hill for some 11’s1 Burpee, Bernie Sanders up the hill, 10 WW2’syou know the drill for the rest.Yardsale — a little fartlek. Run to lights on the right. First person there starts doing an exercise, everyone else does it when they arrive. Exercises included JumpSquats, Burpees, 6 inches, people’s chair Helix — Run to a numbered…

10 Hardened Warriors met in the gloom for bikini season prep on arms and abs. Brah yah gonna crush it. Here is how it went down. Mosey to COP all IC: 22 SSH; 10 Abe Vigoda; 22 Grass Angels; (LR mumble chatter stops); 22 Australian Grass Angels; 22 4 count HRM; 22 slow Frederick Mercury; Arm Circles Mosey to She Shed. Triple Check. Iron Chair with Overhead Claps + Plank Jack (O.P.P. yah you know me) + run to light short Mosey to Derkin bars. Buddy up. 10+10+10 one leg Derkin. Mosey to Pole Smoker at trees – 10 heels…

8 Davillians who mostly feel asleep before the end of the UVA game, came out unaware this was a Old Glory day. YHC was inspired by Gumbo Pre-Blast and decided “The North” would mirror SOJ today. This is how it went down Slaughter Start – To give Congrats to UVA and The Carpenter alma mater, 8 Burpee OYO (for the 8 point win) THANG YHC grab the SF and yelled “Let’s Mosey”. At this time the PAX wasn’t aware it would be OG today. Some thought this would be another Murph but Opus was able to guess it The first…

7 Northeasters eased into the gloom for a full body workout. This is how that happened: Warmup with parking lot tracers and a pretty standard COP. Warmup them muscles, then start using them. Legs: Mosey over to benches in front of CMS. Step ups, X10 each leg. Jump ups, X20. Happy Feet for 1 minute. Partner up for calf raises….X25. 1 legged calf raises X10 each leg. Deep slow squat for a 10 count down, then 10 count back up. Arms: Mosey to field at CSES. 11’s with dips on the bench and good form merkins on the other side…

The excellent eight arose this perfect morning and traveled to Atlee High School to start the day off right. This is what likely occurred. COP 26 SSH IC10 Don Quixotes IC10 Helicopters IC15 Arm Circles IC (10 small, 5 big, reverso)15 backwards lunges20 Smurf Jacks15 one leg lunges/ alternate to other leg IC10 Merkins IC10 Angled Knee Jumps IC10 Plank Jacks IC20 LBCs IC15 Heels to Heaven IC20 APDs IC10 Burpees IC Mosey to bus loop. Partner Up. Run in opposite direction. When you intersect your partner, do 10 Buyah Merkins. Continue running until you intersect your partner again. Do…

9 Point Guards climbed out of their fartsack on this still winter like day to get this madness started. This how it went down Slaughter Start – 3 Burpee OYO (To officially celebrate 3 years of F3 in Mechanicsville) Mosey around the front of the HS school, through the bus loop, back to the basketball courts COP (ALL IC) – SSH, DQ, Imperial Walkers, LBCs, AL Prom Dates (Since Alabama was a first four out), Arm Circles THANG Burpee Medley – Chosen at random times during the workout, burpees were completed for the 5 Virginia teams that made the tourney:…

12 warriors landed in the Atlee high school parking lot for an early 3 year anniversary celebration that went something like this… Mosey past the bus loop to the front of the middle school. COP All IC – 50 SSHs, 25 LBCs, 25 crab cakes, 10 hand-release merkins (HRMs), 20 copperhead squats, 10 don quixotes, 10 helicopters, arm circles. Mosey to the bus loop. 11s with running variety – Count off by 2s. All begin with 1 HRM. The 1s start by running forward around the outer bus loop. The 2s start by running backward around the inner bus loop.…

On this day in history in 1971, Led Zeppelin performed their iconic hit “Stairway to Heaven” live in England. In honor of this historic day, the COP was done with the song as accompaniment to YHC’s cadence. 12 cherubic men showed up to take on this celestial beatdown. arm circlesdon quizotescopperhead squatshelicoptersimperial walkersAlternating shoulder tapsamerican hammers Mosey round to the back of Cool Spring where the bus loop is. On the way do 5 merkins every other light post (or so). LOVE LOOP — One partner runs the full loop and then heads back towards the partner who is doing…

14 Davillians including 1 FNG arrived at Atlee unaware of today’s events but ready to hit the ground running. YHC did give a warning to start stretching since there would be no time during the workout. 5:30 came and the PAX got to work This how it went down: THE MURPH – 1 mile run around the back out the schools to the pull up bars by the Cool Spring track. 10 Rounds of the following: 10 Pull Ups20 Merkins30 Squats 1 mile run back the way we came Numberama, Namerama, and Announcements. YHC took us out MOLESKIN First this…

A rock-solid team of 14 stormed the Atlee High School parking lot and fired up an early morning carnival that went something like this… Mosey across the parking lot, around the greenhouse and back to the parking lot. COP All IC – 50 SSHs, 10 hand-release merkins (HRMs), 50 LBCs, 10 HRMs, 25 imperial walkers, 10 HRMs, 10 don quixotes, 10 HRMs, arm circles, 10 HRMs Mosey to the sidewalk near school entrance Triple check – with the following three exercises (1) run around the green house (2) heels to heaven (3) dips with a bear crawl from (2) to…

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