10 studs posted for a) the Return of UpChuck Q, yet unexpectedly found b) Fireman Ed’s Best Pick-Up Lines of the 80’s, 90’s and Today. Temps were (actually), clear and 70, thanks for asking. Mosey to the Third Church parking lot for the COP, consisting of: SSHs x25Burpees (for the Redskins victory total) x0 (Yeah, pretty sure that’ll stand today)IW’s x15DQ’s x10HRM’s x10LBC’s x20Scorpion Kicks x15 (apparently Loose Goose calls these “Nipple Lickers”) Mosey to the TES Sign Board for Crawl-a-Dora 50/50-200-300…each partner does 50 merkins, then partners continue the traditional Dora for 200 4-count flutter kicks and 300 monkey…

Fourteen strong came out to play under the full moon and see how the moonlight would fare against F3RVA’s darkest AO: COP: SSH, Imperial Walkers, 6 Don Qs, 7 Merkins, 13 Flutterkicks, 3 Helicopters. Mosey to the field. Partner up: 5 Rounds of: Run field, 5 Pullups while other man does Donkey Kicks. Stay on field for schoolyard curb crawl sans the curbs: Bear Crawl between soccer goal, 1 Burpee, Lunge back, 2 Burpees. Alternate up to 6. Partner up again for 3 rounds of: 30 Boxing Roaches. Down to Triple check corner for namesake exercise: B2W, Reverse Crunches, &…

10 of Richmond’s finest fought away the comfort of the fart sack to check out what Coach Wojo brought bright and early this Monday. YHC’s Carolina Panthers left 10 points on the board yesterday with a fumble in the red zone and a Joey Slye missed field goal: 10 burpees OYO before COP. COP Mosey up to the sports field for COP. DQs, SSHs, Arm Circles (and reverso), Flutter Kicks, LBCs The Thang Exercise I – Doras 100 Merkins200 Monkey Humpers300 Box Cutters; Plankarama with Upchuck. Exercise II – Triple Check Bear Crawl to the first Soccer Goal and backCarolina…

10… rounding up to 11 fought off the cooler side of the pillow this morning to cozy up in the Hoedown Sauna. While the PAX set off for the teacher’s lot for COP, Jville nearly took us out as he pulled into the bus loop…. 3 more laps with NASCAR Lefts to make it eleven. COP Welcome, F3 Mantra, F3 Disclaimer. 20 SSHs; 15 DQs; 15 Imperial Walkers; 10 Merkins. Warm? Let’s Boogie. The Thang Exercise 1- Big 11s Mosey back to the lot where the PAX parks for Big 11s. Starting that Lindsay Drive side of the lot, run…

13 battle warn warriors showed up a midst a dark but pleasant 70 degree parking lot at Hoedown. YHC asked Handshake to manage the time machine this morning and at 5:30 YHC was given the go ahead to get this party started. Mosey to the upper blacktop for COP (X10 but some X15) Cherry Pickers, Don Quixotes, Helicopters, LBC’s, Burpies and Man Killers Mosey to lower parking lot on the other side of the round about Welcome to the Ball and/or Chain – Complete X10 exercise in your parking spot run a lap – up around the blacktop area and…

A resurgent thirteen found their way to the darkest AO in RVA to start the week with a banger of a leg smoker. Long mosey down Forest through the neighborhood and back to the school blacktop. COP (IC) DQsArm CirclesCopperhead SquatsRussian SoldiersImperial WalkersCherry PickersJack Webb – Legs (1:4 ratio up to 9:36) – pause for LBCs in middleJump Squats/ Monkey Humpers Mosey to bottom of the hill 11s (Bernie Up) – 2ct Lunges/ Crunchy Frogs Mosey to back lot Triple Check – Donkey Kicks, Dips, Run Mosey back to the hill Clockwork Merkins Long mosey through neighborhood to Forest, back…

A fine 9 fought off the fartsack for YHC’s return Q at HoeDown on a morning with air so thick you could cut it with a knife. The dog days of Summer mornings warrant a beatdown full of ground and pound. Here’s how it looked: COP Mosey to the smaller teachers lot. Circle Up. F3 Welcome, Mantra, Disclaimer. 15 SSH, 15 Imperial Walkers, 15 Russian Soldiers (cadence slowed), 10 DQs, 10 Helicopters, 15 Arm Circles each direction. Warm? Lets boogie. The Thang Exercise 1 – Baker’s Dozen/Big 13s Mosey to the larger teacher’s lot for instructions. One station is counterclockwise…

Mid-July calls for all things baseball. Time for the F3 All-Star wiffle ball game. Hoedown was the venue. 05:30, 10 players took the field. Cleveland Indians Run: PAX lines up on top of the sidewalk railings while one PAX member at a time bear crawls through. Short circuit. Mosey to the playing field. BP/Infield: Willie Mays Hayes x 10. Helicopters x 10. LBCs x 15. Flutter Kicks x 20. Scorpion Kicks x 10 F3 Baseball (Prostitute Style): 1 LBC at Home Plate. Run to 1B. 10 Burpees. Back to HP for 1 LBC. Back to 1B for 10 Burpees. Run…