Author: Bulkhead

  • Breakfast Club!!!

    Apparently breakfast is popular at Daville. 13 Davillians including 1 FNG posted on a misty day. Opus and YHC started the day with a 2ish mile run from the Rutland Clubhouse to the Atlee parking lot.

    • COP
      • Parking lot tracers
      • Mosey to a freshly paved basketball court
      • SSH x 20
      • Helicopters x 10
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • Arm circles x 10 small, x 5 big
      • Copperhead squats x 10
      • Shoulder taps x 10
      • Merkins x 10
      • Alabama prom dates x 10
      • Flutter kicks x 20
    • The Paula Abdul
      • Mosey to side parking lot
      • starting at one island, bear crawl 2 parking spots, do 1 merkin, crawl bear back 1 spot
      • Rinse and repeat until everyone reaches the other island
    • Modified USMC August fitness challenge
      • Run a lap around the football field, do 30 x each: dips, merkins, squats, WWIIs
      • Run a lap, do 25 x each
      • Run a lap, do 20 x each
      • The actual challenge for those that are interested is run half mile, then do 30x each: pull ups, push ups, squats and sit ups, run half mile do 25x each and all the way down to 5x each
    • Pole smokers
      • Each PAX grabs a pole and holds 6 inches with feet
      • Man at the end does 10x flutterkicks then runs to the end
      • Rinse and repeat until all PAX do 1 round
    • 11s
      • Monkeyhumpers on one side of the service road, broad jump to other end, Carolina drydocks
    • Cherokee Nation run back to flag (burpee optional)
    • 3 rounds of ring of fire, 1 MOM and some stretching to closeout the workout
    • Notes:
      • Good times today after the workout for some Irish coffee and breakfast at YHC’s
      • Thank you Bullfrog for bringing Croaker
      • @Croaker, welcome to F3, keep coming back. The workouts don’t get easier, you just get stronger

  • A Real KB Workout

    YHC took the Q to give Yardsale and Mudface a break from Q’ing. Mudface and Chewy were already in the parking lot when Mr. Holland and YHC pulled in.

    • COP:
      • 1 lap around the parking lot
      • SSH x 20
      • DQs x 10
      • Imp Walkers x 10
      • Arm circles – Small x 10, Big x 5, reverse
      • Helicopters x 10
      • Alt. lunges x 10
      • HRMs x 10
    • Iron Pax Challenge Modified:
      • KB Burpees x 10
      • Goblet squats x 20
      • KB swings x 30
      • KB situps x 40
      • Inclined merkins on curb x 50
      • 1 lap around the parking lot after each round
      • Rinse and repeat
    • Notes:
      • The goal was to complete 3 rounds of the modified Iron Pax challenge and the PAX completed it just in time.
      • The usual mumble chatter about life.
      • Hard work was put in by the PAX. Great job gents!
      • Chewy took us out.

  • 2 Player Card Game

    Inspired by Corned Beef’s recent cards Q, YHC planned a deck of cards. Mr. Holland was waiting in the parking lot to throw down some cards and some kettlebells.

    • COP
      • SSH x 20
      • Arm circles small x 10, big x 5, reverse
      • Imperial walkers x 10
      • Don quixotes x 10
      • Helicopters x 10
      • Copperhead squats x 10
      • Hand release merkins x 10
      • Flutter kicks x 10
      • Hello dollies x 10
    • Deck of Pain – 4 suites, 4 exercises. The numbers on the card determine rep. Face cards = 15, Ace = 20. Each player pulls a card, both players do both exercises then run a lap around the parking lot. Rinse and repeat.
      • Spades = Squat thrusters
      • Clubs = Bicep curls
      • Diamonds = Demon crushers
      • Hearts = Up and overs 2 ct.
      • Cards drawn:
        • Spades – A, K, 9, 8, 5, 2, 5 = 59 squat thrusters
        • Clubs – A, J, 8, 5, 4 = 52 bicep curls
        • Diamonds – K, J, 10, 9, 8, 6, 5, 4 = 72 demon crushers
        • Hearts – Q, J, 7, 5, 4, 3, 2 = 51 up and overs 2 ct.
    • Notes – Today was a beautiful morning and a great start to the day. Good conversation with Mr. Holland about current events.

  • Something about a beaver

    4 men braved a little rain to throw around some kettlebells. This is how the beatdown went…

    • COP
      • SSH x 20
      • Arm circles small x 10, big x 5, reverse
      • Don Quixotes x 10
      • Russian soldiers x 10
      • Imperial walkers x 10
      • Copperhead squats x 10
      • Merkins x 10
      • LBCs x 10
    • Exercise 1 – Snatches + Waiter’s carry
      • Round 1 – Start at middle island do 5 snatches w/ your left hand, waiters carry on left hand to end island do 5 snatches w/ your right hand. Return to middle island for round 2
      • Round 2 – rinse and repeat with 10 reps each hand
      • Round 3 – rinse and repeat 15 reps each hand
    • Exercise 2 – Clean and squats w/ around the world
      • Round 1 – same concept, do 5 clean and squats, around the world carry to end island
      • Round 2 – rinse and repeat with 10 reps each
      • Round 3 – rinse and repeat with 15 reps each
    • Exercise 3 – Demon crushers + Sit up thrusts
      • Round 1 – same concept, do 5 demon crushers, shoulder carry to end island, do 5 sit up thrusts
      • Round 2 – rinse and repeat with 10 reps
      • Round 3 – rinse and repeat with 15 reps
    • Exercise 4 – Two corners
      • Corner 1 – 10 halos each side
      • Corner 2 – 10 lawn mowers each side
    • 3 minutes left for boat canoe and some stretching
    • Opus took us out

    Notes:

    I was glad to see 3 others show up this morning, I was worried the rain was going to keep everyone away. As usual the conversation was very entertaining, thus the title of the back blast. Great effort was put in by all. Thank you for letting me lead.

  • What’s a Triple Jump?

    Breakfast club (Corned Beef, Hash and Bulkhead) started from Rutland Clubhouse at 6am. Spit had already done a few miles before that. He was on a mission today to complete a 12K. The rest of the Breakfast club decided to run a 2 miler and did the reverse Bojangles loop up to the Atlee service road and turn around at the football parking lot and back to Dapile starting point for 2.6 miler. The rest of PAX joined at 6:30am and the beatdown began. Spit was still running his 12K.

    Since there are no parking lot lights YHC took the PAX to the cafeteria entrance, one of few places with lights, for some COP.

    • COP:
      • High knees from start of curb to cafeteria door and back
      • Skips from start of curb to cafeteria door and back
      • Butt kickers from curb to door and stay there
      • Carioca back and forth 2x
      • Circle up then SSH x 20
      • Don Quixotes x 10
      • Imperial walkers x 10
      • Russian soldiers x 10
      • Hairy rockettes x 10
      • Arm circles, small x 10, big x 5, reverseo
      • Alternating lunges x 10
      • Plank up then shoulder taps x 10
      • Plank jacks x 10
      • Hand release merkins x 10
      • Turn over then Alabama prom dates x 10
      • Flutter kicks x 10
    • Mosey to the service road for some sprints
      • Round 1 – PAX start at light pole 1, sprint to light pole 2 do 20x Lt. Dans, slow mosey back to light pole 1, do 5 merkins and plank for the 6
      • Round 2 – Start at light pole 1, sprint to light pole 3 do 15x Lt. Dans, slow mosey back to light pole 1, do merkins and plank for the 6; Spit completed his 12K and joined the rest of the PAX
      • Round 3 – Sprint to light pole 4, do 10x Lt. Dans, rinse and repeat
      • Round 4 – Sprint to light pole 5, do 5x Lt. Dans, rinse and repeat
    • Mosey to bus loop for some 11s
      • Exercise 1 – 2 count American hammers at curb
      • Exercise 2 – Curb dips at opposite curb
      • Burpee broad jumps in between the exercises
    • Mosey to side of football field for some pole smokers
      • PAX each grabs a pole and holds feet 6 inches
      • Man at the end does 10x 2 count flutter kicks and runs to end
      • Rinse and repeat for 5 rounds
    • Native American run back to the Flag, burpee optional
    • 5 minutes of Ring of Fire
    • 5 minutes of stretching
    • Numberama, Namerama, Opus took us out
    • Breakfast club ran back to Rutland Clubhouse
    • Notes:
      • Kudos to Spit for completing the 12K
      • Great work was put in by all. It was an honor to lead.
      • Remember to keep hydrating gents. Winter workouts can dehydrate you just as quickly as summer workouts.

  • No Hate Workout

    9 men showed up on a cold 28 degree morning for YHC’s first no hate workout.

    COP

    SSH x 20

    Don Quixotes x 10

    Imperial Walkers x 15

    Russian Soldiers x 10

    Hand Release Merkins x 15

    Lunges x 10

    40 year olds can’t jump:

    Round 1 – The PAX lines up in plank position on the side of the basketball court. Each person takes a turn to do a jump squat and try to touch all the rims.

    Round 2 – The PAX lines up in a Helix squat and each person takes a turn to do a burpee jump squat and try to touch all the rims.

    Catch Me If You Can – mosey to the inner bus loop.

    Partner 1 – bearcrawl

    Partner 2 – Do 2 burpees and run a lap and catch up to Partner 1

    Repeat and rinse two more times.

    7 of Diamonds:

    Round 1 – 7 burpees at each corner.

    Round 2 – 14 4 count flutter kicks at each corner.

    Round 3 – 21 squats at each corner.

    Round 4 – Times up. Native American run back to the flag.

    Notes:

    Great work this morning gents, it was an honor to lead.

  • Happy 245th Birthday Marines

    10 men showed up on the 10th of November to celebrate the 245th birthday of the United States Marine Corps and to learn a history lesson on the battle history of the Marines. This is how it went down.

    DateSignificanceWorkout
    Nov 10, 1775Birth of USMC11 SSH + 10 Burpees
    1776 – Fort Nassau, Bahamas
    The 1st amphib raid    		Plank walk across island
    1805 – Battle of Derna“Shores of Tripoli”
    Lt Presley O’Bannon and his 7 Marines marched 600 miles across the Libyan desert to capture the city of Derna and rescue the kidnapped crew of USS Philadelphia    		Indian run w/ 6 doing 10 merkins
    1847 – Battle of Chapultepec“Halls of Montezuma”
    Mexican-American War, Marines captured Palacio Nacional after 2 days of bloody fighting that eventually led to American victory and defined our southern border today.    		Bearcrawl up the halls of Atlee and crawlbear back
    1918 – Battle of Belleau WoodWWI, outside of Paris, Marines fought the Germans for 20 days seizing enemy positions and defeated all counterattacks by Germans through their superior marksmanship. Earned the nickname Tuefelhunden or Devil DogP1 – WW1 situps
    P2 – Windsprints
    x3
    1945 – Battle of Iwo JimaWWII, as part of the island hoping Pacific campaign, Marines were sent to capture the airfields at Iwo Jima. The battle lasted 36 days and despite heavy losses Marines were victorious signified by the raising of the American flag on Mt. SuribachiIsland “bunny” hop + 10 Am hammers at each island
    1950 – Chosin Reservoir
    (frozen Chosin)    		Korean War, 1st MarDiv found itself surrounded and outnumbered 8:1 by the Chinese army. Marines fought their way out to safety in -40 deg temp destroying 10 Chinese divisions in the process. No other U.S. forces ever have faced worse weather, terrain or odds.Lunge backwards
    1968 – Battle of Hue CityVietnam War, communist forces launched the Tet Offensive and captured the ancient city of Hue. Marines fought for 33 days in bitter house to house fighting to recapture the city with heavy losses.Rooster walk
    1991 – Desert Storm1st Gulf War, 8000 Marines kept the entire Iraqi army distracted so the remaining Allied forces can manuever and assault the Iraqi positions from the West.BOMBS
    5 burpees + 10 overhead claps + 15 merkins + 20 WW2s + 25 squats
    2001-PresentAfter 9/11 Marines have engaged in multiple conflicts across the globe against Al Qaeda and other terorrist orgs.Suicides

    Notes: YHC saw the Q was open on this and wanted to give the PAX a little different workout. It was an honor to lead the workout today.

  • My butt’s not stretched

    4 men showed up to wrap up their week with some deck of cards beatdown.

    • COP
      • SSH x 20
      • Helicopters x 10
      • Imperial Walkers x 10
      • Don Quioxtes x 10
      • Hand release merkins x 10
      • LBCs x 15
    • Deck of cards – Each suite represents an exercise. Number on card represents the reps to do. Face cards are 15 reps and Ace is 20 reps. Jokers are dealers choice. Each Pax keeps 4 cards, all do the exercises then a lap around big parking lot. Rotate until time is up. Exercises were:
      • Diamonds – Merkins
      • Hearts – 4 ct Flutter kicks
      • Clubs – Squats
      • Spades – Burpees
      • Total count = Burpees x 82, Squats x 46, Flutter kicks x 54, Merkins x 71, V stretch x 1 (Joker – Trout’s choice)
    • Notes:
      • Great work put in by all. The title of the workout gives a glimpse into this morning’s conversations.

  • Dude, what did you have for dinner?!?!

    4 men arrived on a beautiful Friday morning to finish their week right with some hot potato.

    • Yardsale Q:
      • Lap around the main parking lot
      • COP
        • Arm circles (big x 10, small x 5); Reverso
        • SSH x 20
        • HRMs x 10
        • LBCs x 20
      • 4 corners – 25 reps of an exercise at each corner (HRMs, heels to heaven, ball dippers, WW2s). In between corners, run straight, karaoke, Bernie Sanders, karaoke back to starting corner.
    • Bulkhead Q:
      • Merkin Island – Each man goes to a parking lot island. From the starting point, each man will do a wide grip merkin, then a diamond merkin on the island curb all the way around the island.
    • Mudface Q – mosey to playground in the back.
      • 1 man Dora – 50 merkins, 100 WW2s, 150 one leg squats. After doing 10 reps, run from the playground to the building and back for another 10 reps.
    • Mr. Holland Q – 1 MoM (American hammers and Freddie Mercuries)
    • Numberama, namerama, Mr. Holland took us out.
    • Notes:
      • YHC had Taco Bell for dinner the night before and the 4th F was in full effect. Leading to the title of the workout.
      • Hardwork was put in by all. Great work gents!

  • Say hello to my little friend

    4 men started their hump day by throwing around some iron and reacquainting themselves with an old friend, Eric aka Deadweight.

    • COP
      • SSH x 20
      • Arm Circles x 10 small, 5 big; Reverse
      • Imperial Walkers x 10
      • Helicopters x 10
      • Russian Soldiers x 10
      • Don Quixotes x 10
      • Alternating Lunges x 10
    • Time for a little game of rabbit and tortoise, the F3 way. One person will carry Deadweight (the tortoise), the remaining PAX will bunny hop (the rabbits). The race was from one light pole to the next. The loser(s) will do 3 burpees. Rinse and repeast until all PAX became a tortoise.
    • The 300 circuit – 3 PAX members will do an exercise (KB swings, goblet squats and demon crushers w/ situp press. The 4th PAX will be the timer and carry Deadweight from one parking lot island to the next island then back. Rotate stations until the PAX cumulatively completes 300 reps on each exercise.
    • 5 minutes left, sling shot around the parking lot, boat canoes, flutter kicks with kb presses and end with some stretching.
    • Numberama, namerama, No Idea took us out.
    • Great work gents, thanks for letting me lead today.