Warm Up – Started this thing off with some SSH, arm circles, donquixotes, LBCs, merkins, scorpions and reverse scorpions Tennis Triple Check – Partner up and while one does the ab exercise the other does forward jump squats to the first corner, bernie sanders to the next, lunge to the next, then run back. Repeat till each group gets through 3 rounds. The Ab rounds were 1: Mountain climbers in plank position 2: V-ups 3: spider man Native American Base Run – Bear crawl native american run around the bases of the baseball field. Last person does 5 hand release…

YHC was pumped to get the rest of the week started off right with a Tuesday Beatdown at DaVille and here is what went down: COP Start with Parking space tracers (as Emoji and Carpenter will be leaving us soon YHC wanted to bring back some DaVille routines). Then mosey to West Entrace by the bus loop for 20 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 15 arm circles 10 small and 5 big (thank you Emoji for yelling HALT! at 10) Reverso, 10 Helicopters, 20 2ct American Hammers, 20 4ct LBC’s, 10 reverse scorpions, 10 scorpions and…

After nobody volunteered to Q and left memory-challenged old fart YHC to try to remember “how-to-Q” again, I finally found my dusty SF in the garage and attempted to plant it at Atlee on this perfect 60 degree morning. 6 DaVillians arrived roughly on time by car and by foot, and this is how it went down: COP (ALL IC) 10 Don Quixotes (of course)30 SSH6 One-legged burn squats x3 positions each leg (tribute to Tony Horton)20 Merkins20 LBCs21 Arm Circles – each arm THANG Outer Bus Loop Mosey to outer bus loop – 4 CornersRun corner #1 to corner…

7 fortunate souls showed up this morning to better themselves and work out as well. Mosey to a twisty COP — Arm circles, DQ’s, twisty jumps, american hammers, side plank rotation Mosey to the big hill behind the football field DORA100 merkins200 2 count mountain climbers300 SSHUp the other hill for love HillPartner up — one partner runs to the gate and backOther one starts bear crawling towards the gate. Switch when the other person gets back. Keep going changing exercises to broad jump burpees and lunges.Mosey towards the flag.Stop, grab a pole, hold 6 inches, one person does 10…

YHC is celebrating his 2 year anniversary this week as the very first AO and work out was at DaVille with Opus at Q and Phonics present for YHC’s first bootcamp beatdown…so how awesome to have these two present this morning in the gloom. So here is what went down: COT We mosey in the parking lot with parking space tracers then over to the bus loop on the West side entrance to the school for: 20 SSH, 10DQ, 10 Imperial Walkers, 15 Arm Circles (10 small, 5 big) Reverso, 10 4ct Helicopters, 20 2ct American Hammers, 10 Alabama Prom…

Six men, several of whom were still sore from the Helix beatdown at DaPile on Saturday, gathered on the grounds of Atlee High School for a May the 4th be with you beatdown that went like this: COP All IC – SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, Step-Back Lunges, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, Freddie Mercuries, LBCs, APDs, American Hammers, Heals-to-Heaven The Thang Mosey to Chickahominy Field Triple Sprints – In groups of 3, one person sprints to a partner and then does 5 burpees as the partner sprints back to the 3rd person and does 5…

Nobody signed up to lead so I took it. Mosey behind the school to warm up. Warmups included SSH’s, Freddy Mercuries, Tempo Merkins, Arm Circles and some others. Maybe not a good idea with runners but we headed to the access road behind Atlee to the first street light. We raced to the next light – winner picked the exercise we would do 15 times. We repeated and did a different exercise at each light. Exercises included MudFace Squats, Merkins, LBC’s, Burpees and several others. The guys let me win a couple of the races. At the end of the…

6 guys came out to celebrate 4/20 the only way F3 guys do — with an epic beatdown COP — Hillbillies, Helicopters, Imperial Walkers, Cherry Pickers Gimme 55 sets of the following exercises… EAch exercise is counted in cadence up to the number 5. Some of these were harder than others…. 5 Plank Jacks, 5 Merkins — 5 times5 WW2, 5 Freddies5 Flutters, 5 scissors5 copperhead squats, 5 split jacks5 am ham into 5 arm circle am ham style5 mountain climbers into 5 tabletops Triple CheckTimer does a suicide, stump merkins, donkey kicksFartlek — One Pax member picks out a…

10 imperfect men emerged from the gloom for a nice cool morning and the opportunity to get more perfect. This is how it went down, more or less. COP: 25x 4count SSH, 10x 4 count Merkins, 10x 4 count Monkey Humper, 10x 4 count Gorilla Humper, 10x Don Quixote, 10x Helicopter, 30x Arm circles, 10x Pollen Grass Angels, 10x Australian Grass Angel, 10x Alabama Prom Date, 25x 4 count Freddie Mercury, 10x Hello Dolly, 25x 4 count Rosalita, 25x 4 count LBC, 10x Tuscaloosa Trailer Park Twister Merkin Mania. 50 total, 5 count merkin: regular, wide, chuck norris, offset left,…

3 studs showed up for the beatdown this morning. Here is the gist of what happened… Parking Lot Tracers while we waited for Bulkhead….No Bulkhead so we moseyedTravelling COP –SSH, DQ, crunchy frogs, t merkins, sumo squats Triple check at the playground1. push ups/pull ins on swing set2. mountain climbers3. run to the bus loop and backCUIYC — one person stays back and does 5 burpees then runs after the other two who are bear crawling. Rotate through each person doing the burpees twice.Run back, stops along the way for some ab exercises and some donkey kicks1 minute of stretching…