A friendly 15 hit the pavement and graced Atlee High School this morning with their shining happy faces.  Spit and Circle K raced to put up the shovel flag, and Spit won (he had a head start though).  The weather was dark. Parking Lot Tracers TYA rant. COP SSH TYA rant Copperhead squats TYA rant Don Quixotes TYA rant Arm Circles Merkins LBC’s TYA rant Crab Cakes Entire Pax rant THANG Mosey to elementary school for “the hard way” track work:  Run track, stopping as a pax every 5 minutes for 25 merkins + 25 squats.  Extra credit stations along…

13 PAX drove over snow and ice in order to slam into the Atlee High School parking lot this morning for Daville. The PAX gathered for some quick hellos and then the fun began. YHC instructed the PAX to grab a big ball of ice or snow and then mosey over to the bus loop.  Here is how it went down… Snowdown Warmup The PAX slammed the snow & ice balls to ground. 100 SSHs, 2 minutes of LBCs, 10 Don Quixotes, 10/5 arm circles forward & backward. Mosey over to the field. Snow Pyramid (Igloo?) Line up in front…

7 faithful men showed up in the heavy rain to post at the first DaVille workout of 2017. Life jackets were handed out and the PAX got to work: Warm-up Parking lot Tracers (in honor of LabRat) COP SSH x 25 IC Imperial Walkers x 20 IC LBC’s x 20 IC Crab Cakes x 15 IC LBFC’s x 10 IC Arm Circles x 10 Small / 5 Big Reverso Triple Check Donkey Kicks LBC’s Run across the parking lot and back 3 Sets each The Beast (Parking lot style) PAX choice of 6 exercises. Exercises completed: Burpees (Emoji’s Choice) Jump…

6 pax plus one FNG showed up for this last workout for 2017 for DaVille.  This is what transpired: Mosey to the side parking log COP X25 SSH X25 Imperial Walkers X25 Don Quixotes X25 Invisible Jump Ropes X2 THANG Mosey to soccer field: “In It Together Forever”: Sumo Squat Walks (Legs more than shoulder width apart, half squat, walk 3 steps, deep squat, repeat) to Cone 1 Crab walk (15 yards)     LBCs (10 once last person arrives) Deep Lunges to Cone #2 (15 yards)     Freddie Mercuries (10 once last person arrives) Polar Bears to Cone…

13 faithful put on their antlers and came out for part 1 of the 2016 Reindeer Games!! Here is how the competition went down: COP SSH x 25 IC, Don Quixotes x 10 IC, Feddie Mercury x 20 IC, LBC x 15 IC, Merkins x 15 IC, Arm Circles IC Mosey to side of the HS Dasher’s Triple Check Chestnuts to the Wall Burpees Run across the parking lot and back 3 Sets each Mosey to the soccer field Dancer’s Quad Pack In teams of 4 (one member at each corner of the field) complete the following: American Hammers Mtn Climbers Jump…

14 F3RVA regulars appeared in the drizzly gloom to make themselves better and start the day the only way F3 men know, and this is what went down: Mosey to soccer field for COP.  Exercises were Invisible Jumprope, Don Quiote, Dying Cockroach, and Drill Instructors. Mosey to BBALL courts for suicides interrupted by Partner exercises.  Exercises were: Regular suicide followed by LBC x 25.  Partner wheelbarrow across BBALL court.  Flutterkick x 25.  Partner Wheelbarrow back across BBALL court followed by Flutterkick x 25.  Reverse Suicide followed by WWII x 25.  Partner Carry across BBALL court followed by Freddie Mercury x…

11 Whos gathered in Whodaville for a beautiful if not drizzly spring morning.  Lab Rat planted a SF and promised the pax something a bit different, and delivered upon that promise.  The effectiveness of “different” will be determined in how the pax feels later on today.  Here is what went down: Warmup Parking lot Tracers COP SSH Imperial Walkers Arm Circles Push-fest:  Werkins, Merkins, Diamond Merkins….50 total for merkin counters THANG Cardio/Plyo festival:  Exercises of various times and repetitions, all designed to get the heart rate up and the feet off the ground.  Exercises all stolen from the great Tony…

12 eager and ready assembled at DaVille for a bitter cold morning. Having received notice the day prior that Abacus was not going to be able to make the Q, YHC stepped in without hesitation. Knowing it was going to be the coldest and driest the PAX had seen this season, YHC devised a workout that would not allow anyone within the PAX to grow cold. Here it is: The Thang: Parking Lot Chasers then Mosey to the front of AHS for COP. COP SSH x 30 IC Don Quixote x 25 IC Invisible Jump Rope x 20 IC Jump…