Three guys came out to take on the day the F3 way.COP — copperhead squats, arm circles, cherry pickers, twisty jumps, Jazzercises, SSH, ukrainian soldiers, gas pumps, DQRegressive plank exercises25 supermans20 2 count AST’s15 merkins10 2 count mountain climbers5 second 6 inch plank RUN A LAP25 2 count AST’s20 merkins15 2 count mountain climbers10 second 6 inch plank5 supermans RUN A LAP25 merkins20 2 count mountain climbers15 second 6 inch plank10 supermans5 2 count AST’s RUN A LAP25 2 count mountain climbers20 second 6 inch plank15 supermans10 2 count AST’s5 merkins RUN A LAP25 second 6 inch plank20 supermans15 2…

4 Davilians woke to a pleasant Friday morning for a good old fashioned beat down Mosey invisible jump ropes, hillbillies, helicopters, imperial walkers, leg lifts(R&L), body builders, bear crawl across circle-10 boo ya merkins Mosey to bus lot “9 innings” (*was supposed to be on baseball diamond, but it was TOO DARK!) each man run the circle while other three exercise- run rotation #1run #2 backpedal #3 run w/medicine ball Shoulder Taps 2. Copperhead Squats 3. WWIIs 4. Hand Release Merkins 5. Monkey Humpers 6.Flutterkicks 7. Plank 8. Lunges 9. Freddy Mercury Mosey to soccer field- Each man throws the…

3 Davillians came in hot on this first Friday in Aug to workout with a Q This is how went down Mosey around the school grounds to our warmup spot Opus’ Q COP (ALL IC) – Copperhead squats, helicopters, Chinooks, HRM’s, Reverse Scorpion Kicks, Scorpion Kicks, One Legged Gas Pumps. Triple Check #1 – Using the picnic benches – Skull Crushers, Dip/Incline Merkins, run a lap around garden area Spit’s Q Mosey to the playground Triple Check #2 – Pull ups, American Hammers, Lunge the bridge and back Speakeasy’s Q Mosey to the blacktop Triple Check #3 – Superman, 6…

5 guys showed up without burgers or fries to work their buns off this morning.COP — Copperhead Squats, Slow lunges, HRM’s, travoltas, flutterkicks, dying cockroach, arm circles, DQ, twisty jumps, IW Bolt 45’s — 15 halfway down squats, 15 midpoint to all the way down squats, 15 jump squats dora — one partner does a lunge to the first island, then returns the other partner works on 50 smurf jacks, 100 mountain donkeys, 150 split jackstriple quintuple check — complete three rounds of the following 20 donkey kicks (second time add 5, third time add 5 more)smurf jacksHRMFreddiesPeople’s chair head…

solid group of 5 Davillians braved another incredibly muggy Friday morning… -mosey -parking lot- high knees, butt kickers, shuffle, broad jump, bear crawl -Don Qs, Russian Soldiers, Imperial Walkers, Cherry Pickers, Mountain Climbers, Crab Taps, Alternating Leg Lifts, Helicopters -mosey to playground burpee- run to first corner- 5 merkins-back to start burpee- 1st corner – 5 merkins- 2nd corner- 10 american hammers(2 count)- 1st corner- 5 merkins- back to start burpee- 1st corner, 2nd corner, 3rd corner-15 copperhead squats, 2nd corner, 1st corner- back to start burpee- 1st corner, 2nd corner, 3rd corner, 4th corner-20 monkey humpers, 3rd corner, 2nd…

3 guys showed up to take on the day the right way. COP — SSH, cherry pickers, arm circles, Helicopters, DQ, crabcakes, copperhead squats, jacks squats, plank jack merkins Spider Merkins on bench 8 different variations of merkins on the bench.Broke it up by doing 15 skull crushers at the half way mark and at the end20 dips with a hitchThe Beastjump squatsmerkinsww2SSHam hamburpeesswing knee insGreat time had by all this morning! YHC was feeling his age today. Even the easy stuff was hard. Peace out.

4 solid Davilians answered the call to defeat the fart sack on an incredibly “thick” Friday morning Mosey to flagpole Don Qs, Russian Soldiers, Imperial Walkers, Cherry Pickers, Mountain Climbers, Crab Cakes, Helicopters, Leg Lifts(single leg) Mosey to picnic tables Partners x 3 — #1 skull crushers/run the loop-bearcrawl short side — #2 dips/run the loop-lunge shirt side — #3 flutter kicks/ run the loop- touch the rafters Mosey to blacktop 4corners- 10 merkins, add 20 flutterkicks, add 30 monkey humpers, add 40 sshs Mosey to front lot 4 Stations- 2 minutes each #1 – jumprope, kettlebell swing, medicine ball…

6 Davilians braved an oddly cool yet muggy morning for a Friday beatdown. Here’s how it went down mosey don q’s, russian/ukranian conflict soldiers, imperial walkers, cherry pickers mosey to picnic tables partners 3 rounds- skull crushers/run the loop w/bear crawl – dips/run the loop w/ lunge- heels to heaven/run the loop touch the overhead beams mosey to front of school partners 5 rounds- plank/ 50 curb taps, six inches/ 50 curb taps, balls to the wall/ 50 curb taps, wall sit/ 50 curb taps, vertical jumps against wall/ curb walk the island mosey to track corner 1- 10 merkins,…

4 dudes showed up to start off their Friday the right way. Slaughter start — 5 burpees, 10 merkins, 15 AST’s, 20 WW2COP — Slow Jump squats, helicopters, DQ, IW, arm circles, plank jacks, bird dogs, ankle twists, hip circles11’s — burpees and calf raisesdoracide — suicide whilst partners do 100 smurf jacks, 200 squats, 300 split jackspartner exercises — 25 PLT’s, 20 boo yah merkins, 20 jump oversback to the flag for some Mary’s ab style20 LBCs, boat canoes and scissors, spell out first and last names with legs,freddies Fun times had by all today! SYITG!

A couple SOJ clowns took over The Creek this morning with a sweaty beatdown set to the tune of Chap’s 80’s hit list. Here’s how $900 in gasoline was made worthwhile… The THANG: WARMERAMA: Mosey to the BBall hard top and circle upWelcome & DisclaimerVariable IC Reps to get the muscles warm top to bottom COP #1: SEVEN OF DIAMONDS:Escalating reps each round, mosey on the long sides, bear crawl the short sidex7 Burpees ea cornerx14 WWIIx21 Squatsx28 LBC’sx21 Merkinsx14 Walking Lunges(2-ct) alternated with x14 Ball-Dippers (2-ct) ea cornerx7 Heels to Heaven COP #2: Sprints on the Soccer Field25%, 75%,…