Author: Bulkhead

  • Pickle ball fever

    4 men posted to DaPile for some pickle ball boot camp hybrid workout.

    • COP
    • Pickle Ball + 4 corners
      • 2 players play pickle ball until the other 2 go around the tennis court doing 4 corners (multiple exercises)
    • Mosey back to flag for some stretching
    • Numbers, names, Opus took us out
    • Always great 2nd F at the Local Cup

  • Triple Respect

    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 x squats, 200 x crunchy frogs, 300 mountain climbers
    • Few minutes of stretching
    • Numbers, names, Pig Skin took us out.

  • Damn Yellowjackets!

    4 men posted at MANNDate for some kb action.

    • COP
    • 11s – goblet squats + merkins
    • Mini Dora – 50 x step ups, 100 x curls, 150 x demon crushers
    • 4 corners MOM – 20 x American hammers, flutter kicks, WWIIs, boat canoes
    • Stretching

    Numbers, names, Yardsale took us out.

  • Good to be back

    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

  • LIFO Q

    YHC was running late to Q this morning, luckily the PAX picked up the slack.

    COP
    Hot Potato Q – each PAX called out an exercise. Squats, halos, merkin rows, gorilla curls, tricep extensions, etc.

    Mini Dora – mosey to bus loop overhead cover. P1 run to basketball hoop and back. P2 does exercise. Switch, rinse and repeat. 50 squats, 100 curls, 150 LBCs

    Finished up with some Yardsale’s boat canoes.

    Numbers, names, Spit took us out.

  • Hot potato at The Creek

    5 DaVillians and 1 summer tourist posted at The Creek.

    Mr Holland Q – COP

    Bulkhead Q –

    triple check – P1 touch the tree, P2 pull-ups, P3 dips

    7 of diamonds at baseball field.

    Spit Q –

    catch me if you can around track x 2

    4 corners

    MOM

    Numbers, names, EF Hutton took us out.

  • Stunt Drivers

    The PAX came in hot this morning for some kb action.

    COP

    Tabatha

    • Halos
    • WWIIs
    • KB swings
    • Demon crushers
    • Flutter kicks w/ presses
    • Goblet squats
    • Curls
    • American hammers
    • Calf raises

    Numbers, names, Boo Boo took us out.
    Notes – great to see Boo Boo back at it. Memorial Day Convergence this Monday at 7am at Tredegar Iron Works.

  • The Macebell

    YHC brought a surprise to the PAX today. The mace bell or gada as it is known in India, is an equipment used by Indian wrestlers and warriors for centuries. YHC built an DIY macebell using a shovel pole, my daughter’s Halloween candy bucket and quickcrete.

    Some COP then the PAX was introduced to the macebell. Then the PAX went back to our regularly scheduled KB program.

    4 corners – Halos x 10 each side, Squats x 20, sit-up presses x 20, calf raises x 20

    Triple check – P1 curls, P2 demon crushers, P3 sprint between islands

    11s – deadlifts + step ups

    Some stretching, numbers, names, No Idea took us out.

    Great to see No Idea again.

  • Figure 8s

    3 men posted to DaVille to get their week started right.

    COP – various exercises

    Triple Check – P1 run figure 8s around islands, P2 dips, P3 step ups

    Parking lot polar bear crawls from island to island

    Triple Check – P1 run figure 8s, P2 pull ups, P3 flutter kicks

    Bus loop circuit – P1 on one end of bus loop holds plank, P2 on other end Al Gore, P3 starts at one end relieves P1, rinse and repeat

    Mosey to flag for some stretching.

    Numbers, names, Corned Beef took us out.

    Memorial Day convergence coming up.

  • Lucky Horseshoe

    4 men braved the rain to post at The Creek this morning. The PAX stayed in the inner courtyard to try to stay dry.

    COP

    • Lucky Horseshoe
      • Mountain climbers x 20
      • Reverse snow angels x 20
      • Flutter kicks x 20
      • Squats x 20
      • Merkins x 20
    • Lunge around the inner courtyard, with jump squats at each truss.
    • MoM, stretching
    • Numbers, names, Yardsale took us out