A lucky 13 arrived at Atlee HS to take part in a double celebration. This how it went down: Opus Q’s Mosey to the soccer field COP (ALL IC) – Arm Circles, Hip Circles, V Merkins, Hillbillies, Freddie’s Gas Pumps, V Merkins Spit’s Q THANG Mosey to the softball field Around The Bases – Complete exercises at 1st, 2nd, and 3rd base. At Home complete “X” number of exercise based on the number of PAX members behind you. 1st Base – Heels to Heaven2nd Base – Merkins3rd Base – Burpeeshome Plate – V Ups 1st Inning – 10 reps each2nd…

Could be the name of the workout or what is about to happen on Monday. 13 dudes showed up to take on the last Q of YHC’s quadragenarian life. Parking Lot Tracers Circle up in the wettish grass arm circlesDQcrab cakesplank jack merkinsdying cockroachball dippersdiamond merkinsbird dogsplank jack merkins Mosey over to the Wall5 DKs, bear crawl to sidewalk, jump to basketball courts, run one suicide, jump to sidewalk, bear crawl to wall, 5 DK’s, wait for 610 DK’s, crab crawl to sidewalk, lunge to courts, run one suicide, lunge, crab crawl, 10 DK’s15 DK’s, bear crawl, jump, one suicide,…

What a great morning for the Elite Eight to post at Atlee High School. The beatdown went something like this. Mosey to the back of the high school COP 30 SSH IC10 Imperial Walkers IC10 Russian Soldiers IC15 Arm Circles (10 small, 5 big) IC Reverso10 Lunges (do not move front leg) IC – Then switch legs for 15 IC10 Ice Skaters IC10 Balls-to-the-Wall IC10 Merkins IC10 Angled Knee leg jumps IC10 Foot to Hand Mountain Climbers IC20 LBCs IC15 Heels to Heaven IC20 APDs IC10 Burpees IC THE THANG Billiards Burpees Start at corner of field – 5 burpeesRun…

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…

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.…