Not quite 7 dudes showed up for a celebration of 7’s today.Start with count by 7’s with your legs up to 77, then return back down to 7 Mosey COP — arm circles, DQ, hillbillies, Russian soliders, tempo merkins, ww2’s, wekins, flutterkicks, supermans, alternate oblique heel touches, pistol squats Perfect beast — like the beast but more perfect7 stops, 7 different exercises mountain climbersheels to heavenAST’sSSHmerkinsjump squatsand of course, BURPEES! To the WallLine of Fire stump merkins 7 of them5 DK’s — run to the sidewalk and back5 DK’s — run to the road and back10 DK’s — run to…

The liberties of a people never were, nor ever will be, secure, when the transactions of their rulers may be concealed from them. The original Hanover Hype Man, Mr. Patrick Henry. 9 stud muffins gathered in the gloom for a reportedly perfect 70 and sunny. According to legend it went a little something like this. Mosey to the soccer field that was simply inviting to be used. COP: SSH X 20, Lunge X 20, 5 burpees OYO, WWII X 10, FC X 10, AHAC X 20, HRMRL X 10, HRMLL X 10 Escalating Four Corners: On each of the four…

YHC showed up for a 68 degree start to a humid day. We had 7 for this morning’s beatdown and here is what was cooked up for today: at Atlee High School COP We mosey to the Atlee School entrance on the Bus Loop and performed 20 SSH, 10 DQ’s, 10 Hill Billy’s, 15 Arm circles (10 small 5 big), Reverso Arm circles, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins. THANG We mosey to the bus loop and YHC had a bag full of weight bands and we set up a circuit of 6 stations with the…

YHC was excited to get this one started as we had a light drizzle and 60 degrees for a Sunny and 70 RVA workout and here is how it went down: COP (Circle of Pain) We mosey to the East Entrance to Atlee HS and circle up for: 20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers, 20 LBC’s, 15 Reverse Scorpions, 15 scorpions, 20 merkins. THANG (The Harry Assed Nasty Grind) We mosey to the access road and using the light poles along the side we do 10 merkins, recover and lunge to the next…

8 Davillians came out to a real 70 and sunny workout. COP – mosey to the Atlee basketball courtSSH x 20Don Qs x 10Arm Circles small x 10, big x 5; reverseImperial Walkers x 10Shoulder Taps x 10Merkins x 10LBCx x 20Mosey to the CMS basketball court for some F3 basketball. Since last time the PAX showed how bad we are at basketball, YHC figured a little game HORSE would be good training. But first we need to improve our speed and agility.Start at one end of court and high knee to the other end, Bernie Sanders back.Repeat with Karaoke…

Today is the Feast day of St Elmo, patron saint of sailors and abdominal pain. 8 holy pilgrims joined to celebrate his life. St Elmo, back in the day. St Elmo’s Fire — Play ye olde song from back in the 80’s — during the verse, crush some LBC’s, during the chorus spell the words “St Elmo’s Fire” with your legs. During the bridge hold 6 inches. COP — Imperial Walkers, SSH, Copperhead Squats Time for some history — St Elmo was alive in the late 200’s and was martyred in 303 right before TYA was born. St Elmo was…

YHC was glad to be back in the fold of F3 today and DaVille was where it started so what better AO than to report back in for a Foggy 70 and sunny beat down and here is how it went down COP Mosey to West end of Atlee HS near bus loop for: 20 Ssh, 15 DQ(YHC needed to stretch here), 20 LBC, 15 Flutter kicks, 15 Alabama prom dates, 1o Imperial walkers, 10 Russian Soldiers, 10 Scorpions and 20 Merkins. The THANG Mosey to bus loop for a triple check, with 5 people, YHC was solo and others…

An 8 man lineup was put into action this morning to celebrate the return of sport (sort of). This is how it went down Mosey to the blacktop behind the HS COP (ALL IC) – SSH, DQ, Helicopters, HRM’s, LBC’s, Arm Circles THANG Mosey to the baseball field Field of Dreams – Start out by counting off by fours. 1s start at First Base do AMRAP Squats until relieved. 2s at Second Base do AMRAP Merkins until relieved. 3s at Third Base do AMRAP LBC’s until relieved. 4s at Home Plate perform 15 Burpees then run to First, relieving the…

5 Davillians got out of bed to enjoy the beautiful morning. This is what went down COP – SSH, Merkins, DQ, Merkins, Arm Circles, Merkins Burpee Ladder Start at first light post and run to next, complete 2 burpees and plank for PAX. Run to next light, 4 burpees and plank for PAX. Continue counting by 2 up to 10 and then work way back to 2 at each light post. 50 burpees total. 11’s Begin with 1 hand release Merkin, Bernie Sanders up hill to fence and complete 10 Helix Squats. Back down hill for 2 hand release Merkins.…

Cinco hombres gathered outside of Atlee High School for a Cinco de Mayo beatdown that went a little like this. COP 5 SSH – IC5 Don Quixotes – IC5 Helicopters – IC5 Big, 5 Small Arm Circles – IC5 Merkins – ICHold Plank – Lower to 2 inches, from that position – 5 Merkins – ICHold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC5 Freddie Mercuries – IC5 Merkins – ICHold Plank – Lower to 2 inches, from that position – 5 Merkins – ICHold Plank at 2 inches – Raise to normal plank…