Opus warmed us up with a mix of arm circles, don quixotes, merkins, lbcs, etc… Opus started the workout: Flutter kick/hold 6 inch combo, plant/ast combo. Partner runs to island, does 10 jump squats and returns. Other partner stays at curb and planks up. When runner returns, they do 10 boo yah merkins. Each partner took 2 turns. Hand off to Yard Sale. Started with 4 corners but diverted a bit. Mosey to first corner for 40 LBCs, Mosey to flag pole for 40 calf raises, Mosey to 3rd corner for 40 alabama prom dates. Mosey to 4th corner for…

No it’s not Oklahoma. It’s better than that. It’s Virginia in the Autumn7 dudes showed up to get fit.Here is what happened.10 burpee slaughter start. Woot.COP — a lot of fun exercises including plank jack merkins, AmHam, arm circles, ankle circles, leg lifts twice, Freddies, DQ, etc.Doracides100 merkins200 squats300 Flutterkicks11’sCalf raises and WW2 lunge between stationsThat was it!Great morning with sub 60 temps. Lots of stars in the sky and a few planets as well!Thanks gents!

5 gents came to work out. 5 guys left 1 percent better than they were. COP — tempo merkins, arm circles, copperhead squats, am ham, flutters, LBC’s IW, DORA –100 bench step ups200 dips300 SSHISLAND HOPPING30 second Wall Sit15 DK’sbear crawl10 deep squatslunge10 2 ct Shoulder tapslunge10 WW2lunge10 merkinslungebear crawlrepeato in reverso on the way backonext iteration1 minute wall sit20 DK’s bear crawl15 deep squatslunge15 shoulder tapslunge15 WW2lunge15 merkinslunge bear crawlout of time. sniff sniffgreat times had by most this morning.

6 men posted at The Creek on a cool first day of September morning. COP SSH Don Qs Helicopters Imp walkers Cherry pickers Arm circles HRMs Flutter kicks, Freddy Mercuries, American hammers Triple check P1 negative pull ups P2 Dips P3 Mosey and touch 3 trees Appalachian Billy Madison (same as Billy Madison but only go up to fifth grade) 1st grade SSH 2nd grade Mountain climbers 3rd grade Squats 4th grade Merkins 5th grade Burpees Island hop MoM – slow mosey from island to island and do an ab exercise in cadence LBCs, Flutterkicks, WWIIs, American hammers, heels to…

5 HIM’s posted to The Creek this morning, which included one FNG. All HIM’s soon realized why Boo Boo doesn’t play cards as his shuffling leads to some awkward face card stacking of the deck… Warm-O-Rama: Quick mosey to the flag poles. COP – various light stretches, 10 each: SSH, Merkins, Squats, LBC’s, Hello Dolly’s, & Flutter Kicks The Thang: Deck of Death: Spades = Squats; Hearts = Step-Ups; Diamonds = Merkins; Clubs = LBC’s; Joker = Burpees x10. YHC took us out in prayer.

3 Davillians brave the rain to finish the work week with some coupon fun This how it went down Grab a coupon (cinderblock) and mosey to the covering by the office COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, American Hammers, LBC’s, AL Prom Dates, Heels to Heaven, Arm Circles THANG Mosey to the courtyard Triple Check #1 – Coupon Lunge, Curls, Overhead Press Triple Check #2 – Run around the courtyard, Coupon Walk Sit, Swings Coupon Crawl – Bear crawl with Coupon and stop at each creak for increasing Merkins up to 5 then turn around and come…

Five guys posted to Pearson’s Corner to end the week right. The crow/vulture/mini-falcon swirling around the PAX reported the following: Mosey to the sign in front of the school for a COP: SSH, IW, Birddogs. This ground is bone dry – whither the humidity? PAX were grateful to mosey to the field with grass uncut since May. COP 2: Merkins (with grass in the face), Suzanne Somers, Copperhead Squats, Helicopters. Mosey to the parking lot for Tracers, except with Bear Crawl, Crawl Bear, and Side Crawl. Reverse Crunches and Arm Circles IC. Reverso on the Tracers. Hello Dolly and Moroccan…

4 DaVillians and 1 summer tourist posted today. Triple Respect to Pig Skin for making the trek up to northern most AO in F3RVA. COP Under the overhead in front of office. Starting at first beam do 1 merkin + 4 plank jacks. Then step to next beam do 2 merkins + 8 planks jacks. Rinse and repeat all the way to 9 beams. Catch me if you can modified. PAX lunge walk in single file line around the big parking lot, last man runs around the parking lot stopping at every corner to do a burpee. Dora – 100…

It is good to be back home and back in the routine after some nice time off. Glad to have Yardsale’s company for a light tabatha workout this morning. COP Squats, HRMs, LBCs, arm circles, calf raises, Alabama prom dates, step ups, dips Some stretching to close it out

6 guys including one summer tour visitor came out for an incendiary workout. COP –IJR, Hillbillies, DQ, crabcakes, a few other things…You Dropped a Bomb on Me — GAP Band1982 — a band of brothers from Tulsa OK exploded onto the music scene with this funk hitEvery time You Dropped a Bomb on me showed up, PAX did a burpee, other exercises included trunk twists, SSH, arm circles, butt kickers, high kneesTNT — ACDC1975 — Aussie rockers blew it up with this powerful song off their High Voltage LP. Bon Scott on lead vocals”Oi” — merkinsvarious plank positions for the…