Author: Bulkhead

  • Bad Scouting Report

    YHC took the Q at Hoedown as part of the DaVille take over Monday. A big PAX was waiting in the parking lot to get their Monday started right.

    • COP
      • Mosey to side field for some SSH
      • YHC decided that field is not flat enough, so mosey back to parking lot to finish up COP
      • Imperial Walkers
      • Helicopters
      • Arm circles
      • Shoulder taps
      • Plank jacks
      • Hand release merkins
      • Flutter kicks
      • Copperhead squats
    • Mosey to black top for animal movements
      • From starting point, duck walk to fence, Freddie Mercuries x 10, duck walk back to starting point
      • Next bearcrawl to fence, heels to heaven x 10, bearcrawl back to starting point
      • Last lunge to fence, flutter kicks x 10, lunge back
    • Mosey back to parking lot for 11s
      • Bottom of hill American hammers
      • Bernie Sanders up the hill for monkey humpers
    • Mosey to pull-up bars for some Bulkhead special
      • 1 pull-up + 2 merkins
      • 2 pull-ups + 4 merkins, rinse and repeat until 7 pull-ups
    • Short mosey to soccer field
      • Starting at one goal 10x burpees, mosey to other goal post, slow mosey back
      • Next 8x burpees, mosey and back
      • 6x, 4x, 2x burpees rinse and repeat
    • Stay in the field for a triple check
      • P1 – dips
      • P2 – LBCs
      • P3 – run to end of field and back
    • Mosey back to parking lot for some stretching
    • Notes:
      • YHC was very excited to Q Hoedown, but it became bittersweet. On a scouting missing to the AO with the kids, YHC’s 2.0 fell off the monkey bars and fractured her wrist. This ended the scouting report for YHC and most of the Q was ad hoc. Luckily YHC’s 2.0 is a tough kid and coping well with the injury.
      • Great effort was put in by all and as usual great camaraderie.
      • Thank you for welcoming me to Hoedown gents!

  • Lucky Number 7

    8 DaVillians pulled up for a Hot Potato Q at DaPile.

    • Opus Q
      • COP
      • Pole smokers
      • Mosey to football field parking lot. Partner up for mini Dora
        • Partner 1 – touch a tree and back
        • Partner 2 – Exercise (Jump Squats, Merkins, SSH)
    • Spit Q
      • Mosey to hill behind Atlee stadium
      • Jacob’s Ladder – Up to 4 burpees
      • Love hill –
        • Partner 1 – Run to top of hill and back
        • Partner 2 – Broad jump burpees, bear crawl, lunges
    • Phonics Q
      • Mosey back to the Atlee playground but along the way lots of burpees, merkins and a general beatdown
      • At the playground, partner up and do 50 pulls ups total
    • Bulkhead Q
      • Native American run back to the flag, burpee not optional
      • 2 MoM
      • 1 minute of stretching
    • Opus took us out
    • Notes:
      • Good turn out today at DaPile, made for an old fashioned DaVille style beatdown. Great times as always after at the local cup.
      • Congrats to Rounders and family for lucky number 7 coming soon!

  • Look at me when you’re dipping

    YHC was honored to Q my first AO outside of DaVille at Twin Team today. I have always heard great things about this AO and it absolutely held up to its name. 10 other F3 brothers decided to join the fun.

    • COP – Mosey to the bus loop
      • SSH x 20
      • Helicopters x 10
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • Arm circles small x 10, big x 5; Reverse
      • Shoulder taps x 10
      • Hand release Merkins x 10
      • Cherry pickers x 10
      • LBCs x 20
      • Copperhead squats x 10
    • Suicides – Quick mosey to the basketball court for some 2 rounds of suicides.
    • 4 corners – Mosey to the track next to the basketball courts
      • Corner 1 – 5 pull ups
      • Corner 2 – 10 Merkins
      • Corner 3 – 20 Squats
      • Corner 4 – 40 LBCs
      • 2 rounds
    • Mosey to the James River HS side and the big field is locked. No problem, we improvise and mosey to the big parking lot. Starting at one end of parking lot do a Love Hill modified.
      • Partner 1 – Run to other end of parking lot and back
      • Partner 2 – Does exercise (bear crawl, lunges, broad jump burpees)
      • Once PAX hit the end, back to other end with exercises in reverse
    • Mosey to the pull-up bars for some Bulkhead Special. Multiples of Pull-up x 1, Dips x 2, Squats x 3 all the way up to 5 pull-ups.
    • Mosey to Bettie Weaver softball field for 1 round of 7 of diamonds with some burpees (won’t be a Bulkhead Q without some burpees)
    • Mosey back to BW parking lot for a some MoM and stretching
    • DTH took us out
    • Notes:
      • I am very grateful for the Twin Team PAX for welcoming me and turning up. Great conversations and laughter as always. I will be coming back to check out the hill which we did not have time for.

  • Concerts and Pyro

    5 DaVillians showed up on a crisp morning for some KB action.

    • COP
      • Lap around parking lot
      • SSH x 20
      • Butt kickers x 10
      • Imp Walkers x 10
      • Helicopters x 10
      • Arm Circles x 10
      • Deep squats x 10 seconds
      • HRMs x 10
      • Flutterkicks x 20
    • HIIT – The PAX will do 10 x of 3 exercises, 1 upper body, 1 core, 1 lower body, then lap around parking lot, finish off with burpee
      • Round 1 – Merkins, LBCs, snatches
      • Round 2 – Shoulder thrusts, goblet squats, flutterkicks
      • Round 3 – Lawn mowers, WWIIs, KB swings
      • Round 4 – Demon crushers, boat canoes, calf raises
      • Round 5 – Curls, American hammers, lunges
    • Few minutes of stretching at the end
    • Numbers, Names, Opus took us out
    • Notes:
      • Great to see Rounders back safe from his deployment and posting
      • Mumble chatter about concerts and does Kid Rock really have big biceps?
      • Cinco de Mayo at Bulkhead’s…I would like to host a get together for all F3 DaVille brothers at my backyard on Thursday, May 5th, Cinco de Mayo, 6-9pm. I will have beer, margaritas and grilling some fajitas. RSVP me if you are coming so I get enough food and drinks.

  • Triple Check

    3 men posted to get their week started right.

    COP

    Triple check # 1 – P1 Merkins, P2 step ups, P3 mosey around inner bus loop

    Triple check # 1 – P1 pull ups, P2 squats, P3 suicides on the basketball court

    MoM

    Stretching

    Notes – it was good to back in the routine and doing some F3, great work gents.

  • The DaVille 300

    5 DaVillians posted on a spring like morning for some KB action.

    • COP
      • SSH
      • Twisters
      • Arm circles
      • Helicopters
      • Imperial walkers
      • Lunges
    • 300
      • 6 exercises x 50 reps each = 300 reps total
      • PAX walked around the bus loop to do each exercise
      • Exercises were: Goblet squats, clean & press, WWIIs, KB swings, curls, demon crushers
    • Notes:
      • Lots of great mumble chatter this morning
      • Yardsale took us out
      • Hump day happy hour at PBR on 301 today at 5:30-7:30 pm
      • Great work gents!

  • Bulkhead’s Safari

    3 men made it to DaVille to get the week started right.

    • COP
      • SSH x 20
      • Arm circles x 10 small, x 5 big, reverse
      • Imperial Squatters x 10
      • Don Qs x 10
      • Russian soldiers x 10
      • Ukrainian soldiers (swing legs backwards) x 10
      • Plank trunk twists x 10
      • HRMs x 10
      • Gas pumps x 10
    • Catch the bear
      • P1 bearcrawls the inner bus loop
      • P2 and P3 run the inner loop and catch up to the bear
      • Switch off for 3 rounds each
    • Duck and the copperhead
      • Mosey to the tennis courts
      • P1 duck walks from sideline to center court
      • P2 and P3 do copperhead squats
      • Switch off for 3 rounds each
    • Frog and the alligator
      • Remix of the hare and the tortoise
      • P1 frog jumps, P2 and P3 alligator walks to see who gets to finish line first
      • Switch off for 3 rounds each
    • MoM
      • Heels to Heaven x 10
      • Flutter kicks x 10
      • Hello Dollies x 10
      • WWIIs x 10
    • Mosey back to flag for some stretching
    • Opus took us out
    • Notes:
      • YHC wanted to do a animal themed workout last week in honor of the Rams and the Bengals.
      • Hard work put in by all, great work gents!
      • Lunch at the Commonwealth Club today at noon.

  • It’s like skiing

    A good turnout today with 4 gents showing up for a KB workout.

    • COP
      • SSH x 20
      • Invisible jump ropes x 20
      • Fat Alberts x 20
      • Don Qs x 10
      • Arm Circles
      • Scorpion kicks x 10
      • HRMs x 10
      • Heals to Heaven x 10
    • Ladders
      • Shoulder thrusts + Goblet squats (5 + 15, 10 + 10, 15 + 5)
      • KB swings + Curls (5 + 15, 10 + 10, 15 + 5)
    • 11s
      • Good mornings + Demon crushers
    • MoM
      • Boat canoes
      • Flutterkicks + KB presses
      • KB American hammers
    • Stretching
    • Corned Beef took us out
    • Notes
      • Hard work put in by all and as always at Manndate, very interesting conversations.

    Great job gents!

  • Trout’s part time gig

    4 men made it to DaVille to get their week started right.

    • COP
      • Parking lop tracers
      • Invisible jump ropes x 20
      • SSH x 20
      • Fat Alberts x 20
      • Don Qs x 10
      • Arm circles x 10, 5, reverse
      • Helicopters
      • Russian soldiers
      • Lunges, reverse
      • HRMs
      • Shoulder taps
      • Heels to heaven
    • Tennis court drills – lots of sprints and burpees
    • Circuit training
      • Pull-ups
      • Dips
      • Sit-ups
      • Suicides (timer)
    • Native American run back to flag, burpee optional
    • MoM and stretching
    • Notes – It was good to back out again after missing a week in quarantine. Great work gents!

  • Get Rhythm

    2 men showed on a cold windy day to throw from iron around.

    • COP
    • Dora
      • Curl + presses x 100
      • Goblet squats x 200
      • Flutterkics 2ct x 300
    • 5 mins of stretching
    • Notes – during COP we determined Yardsale has 2 left feet.