Two guys braved the cooler weather this morning to take on their day the right way. COP — SSH, flutters, scissors, heel touches, APD’s, crunchy frogs, Am Ham, Arm circles in ham ham position, merkins, mountain climbers IW, Ukrainian soldiers Touch a tree Dora — 100 DK’s200 squats300 SSH merkin conglomerationinclineL Hand on curbR Hand on curbdeclineL foot in airR foot in airLindsay10 split jacks, 30 LBC’s15 and 2520 and 20, etc.run around chick and backsome stretchesDONE!

So 3 men posted this morning to take on April fools’ day and here is what went down: COP We mosey to the West Entrance of Atlee High School and start with 20 SSH, 10 4ct Helicopters, 10 DQ’s, 15 arm circles, 10 small and 5 big, reverso, 20 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct LBC’s, 10 Alabama Prom Dates, 10 reverse Scorpions, 10 scorpions, 20 merkins. THANG With 3 on site today we start with a Triple check. P1 – Runs lap as the timer, P2 – Step ups, P3 – Dips. We rotate where P1 – Step…

YHC was pumped to get the week off right with a nice cool and sunny and 70 morning here is what went down: COP So we begin with Parking lot tracers to get the engine running and wait for any potential LIFO PAX. With no more arriving we mosey to the West entrance of the Atlee High School next to the buse loop and warm up with 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Cobra Squats, 10 Ukrainian Soldiers, 10 4ct American Hammers, 10 4 ct LBC.s, 10 reverse scorpions, 10 Scorpions and 20 merkins. THANG So YHC was…

YHC procured some exercise dice to use for today’s workout. Bulkhead was ready to go so here is what went down: COP We mosey from parking lot to the bus loop side of Atlee High school and for warmarama: 20 SSH, 10 DQ, 10 Helicopters, 15 arm circles 10 small 5 big, reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct LBC’s, 10 reverse scorpions and we recover. THANG We had 2 dice with exercises and one dice decide on reps or times to perform ranging from 10 reps to 30 reps, and 30, 60 or 90 seconds for the…

YHC was hopeful for some F3 brothers showing up for this wet and rainy morning when pulling into lot with no vehicles. Soon Opus rolls in and Bulkhead short after for a nice 3man workout this morning so here is what went down: COP 20 SSH, 10 DQ, 15 Arm circles (10 small 5 big), 11 LBC’s 10 2 count flutter kicks and recover. THANG So iPhone in hand had the Tabata app open for a 25 minute routine with 8 cycles of 5 sets of 20 seconds exercise and 20 seconds rest. We did the following exercises, Hand release…

YHC showed up this morning to welcome 4 other brothers for a morning basketball themed beatdown and this is what happened: COP We circle up for some pre-basketball warm ups, with stand and hang, triangle lunge (where you go into a lunge with palms on the ground, then straighten front leg…ouch) we alternate with other leg. Walking lunge from line to curb, frankenstein walk back. Arm circles 10 small 5 big, reverso. Pigeon right side, then left side. THANG So we mosey to basketball court behind the middle school and everyone takes a shot on the basket with the ball.…

Three men, 2 of them have the day off because Henrico County closed it schools for Presidents Day, started the day off right by finding their way to Atlee High School for beatdown that likely went like this. COP – IC – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One-Legged Lunges, switch legs, Upright APD Dips, 20 scull crushers (OYO), LBCs, Heels-to-Heaven, One-Legged APD, reverse, Roselia’s. The Thang Median Exercises – Run to median, do exercise, run back to start, then run to next one and do increasing exercises. Run back then to 3rd. Round 1 – Merkins – 5,…

5 men started their week right on a chilly, springkly day. COP – bunch of exercises Mosey to bus loop Rd 1 – at each light post do 10x of an exercise (merkins, squats, WWIIs, dips, ball dippers, mountain climbers, heels to heaven, SSHs Rd 2 – rinse and repeat x15 each Rd 3 – x20 Mosey to tennis court for some bear crawl routines Native American run back to flag with burpees 1 MoM Numbers, names, Corned Beef took us out Notes: Prayers to Corned Beef and his family Mumble chatter about the weekend games and the bad calls…

Two showed up for a morning workout. Here is what went down. COP Opus took the lead and we mosey to the East entrance of Atlee HS. We post up for 15 Helicopters, 10 Imperial Walkers, 10 DQ’s, 20 LBCs, 20 Flutter Kicks, 15 Crunchy Frogs, 10 hand release merkins, 10 alternating shoulder taps. THANG 5 lunges – Run to curb and back, 10 lunges, run to curb and back, then 15 lunges run to curb and back. Corned Beef takes over mosey to tennis courts for tennis court suicides, lunge to edge for 1st court, bernie saunders back, lunge…

Four men left their warm homes to venture into cold parking lot of Atlee High School. YHC had held onto the Partner Mile idea for a while in hopes that an even number of PAX members would post. Today was the day. This is how it went. COP – All IC SSH, Don Quixotes, Helicopters, One legged bench assisted lunges, other leg, arm circles, reverso, Raised APD dips. Mosey to the middle school track The Partner Mile (maybe we only did the Partner 1000) – For 4 laps (maybe only 2.5), do the following with a partner for each lap:…