Author: Bulkhead

  • Who’s the Q?

    5 DaVillians showed up on a humid Tuesday morning not knowing it was going to be a hot potato Q.

    Phonics took first Q, mosey to front of CMS

    COP

    • SSH x 20
    • Arm circles small x 10, big x 5, reverse
    • Merkins x 10
    • Don Quixotes x 10
    • Merkins x 10
    • Imperial Walkers x 10
    • Merkins x 10
    • LBCs x 20

    Still Phonics Q, mosey to tennis courts.

    • Bear crawl the width of all 3 tennis courts, stopping at every line to do 2 burpees
    • Bear crawl back stopping at every line to do 5 merkins

    Spike takes the Q, mosey to CMS side of the bus loop for some 11s. Donkey kicks, run across the bus loop to the Atlee side curb for WWIIs.

    YHC takes the Q, mosey to the pull-up bars next to the basketball courts for some circuit training. Each person at the following exercise station then rotate after the timer finishes the loop.

    • Pull-ups
    • Leg raises
    • Dips
    • Jerkins
    • Loop around the basketball court (timer)

    Mosey back to the flag for a little stretching, numberama and namerama

    Great effort by all despite it being hot and humid this morning. Stay hydrated gents!

  • Kettlebell Ladders

    2 men braved the rain to throw some iron around this morning.

    • COP
      • SSH x 20
      • Helicopters x 10
      • Imperial Walkers x 10
      • Don Q x 10
      • Arm circles x 10 (small), x 5 (big); Reverse
      • Copperhead squats x 10
    • Ladders – Do three exercises, KB swings, Goblet Squats and Clean and Press with increasing reps with a lap around the parking lot in between sets
      • Round 1 – 1 rep KB swing, goblet squat and clean & press each arm, lap around the parking lot
      • Round 2 – increase to 2 reps
      • Rinse and repeat up to 10 reps each
      • What goes up must come down. Start decreasing reps 9, 8, 7
    • With 2 minutes left YHC decided it would be good to stretch out to finish the workout.
    • Numberama, namerama, Trout took us out.
    • Notes:
      • YHC was afraid of another lonely Manndate workout until Trout pulled in at 5:29
      • Trout and family will be on a RV journey across America for the next 3 weeks. Everyone please wish them a safe and fun roadtrip.

  • F3 HORSE

    8 Davillians came out to a real 70 and sunny workout.

    • COP – mosey to the Atlee basketball court
      • SSH x 20
      • Don Qs x 10
      • Arm Circles small x 10, big x 5; reverse
      • Imperial Walkers x 10
      • Shoulder Taps x 10
      • Merkins x 10
      • LBCx x 20
    • Mosey to the CMS basketball court for some F3 basketball. Since last time the PAX showed how bad we are at basketball, YHC figured a little game HORSE would be good training. But first we need to improve our speed and agility.
      • Start at one end of court and high knee to the other end, Bernie Sanders back.
      • Repeat with Karaoke right side then left side
      • Suicides stopping at free quarter way, half way, three fourths and other end
      • Repeat with 5 burpees at each point
      • Repeat with 10 merkins at each point
      • Repeat with 15 squat jumps at each point
    • Time for a F3 version of HORSE with some impromptu rules:
      • Each PAX will take a turn shooting the ball from a place of their choosing.
      • The shooter will call out an exercise and reps. If the shooter makes it the rest of PAX does that exercise. If the shooter misses, then the shooter does that exercise. Double the reps for air balls (there were a lot of double reps).
      • PAX alternated between Al Gore, Planks and Arm Circles while waiting for the shooter.
      • Exercises called out were Merkins, WWIIs, American Hammers, Burpees, SSH, Mountain Climbers, Jump Squats.
      • After about 4 rounds of shooting it was time to mosey back to the Flag. YHC did not keep score but Spike, Mr. Holland and Scrum were probably the winners. Trout and Marco Polo did a lot of double reps. Overall this PAX definitely improved from the last outing but needs more practice.
    • Numberama, Namerama, Spike took us out.

  • Triple Check

    3 men showed up to the Anvil on a drizzly morning for a hot potato Q.

    Mr. Holland with the first Q

    • COP at the chamber
      • SSH x 20
      • Don Quixotes x 10
      • Russian Soldiers x 10
      • Helicopters x 10
      • LBCs x 20
      • Merkins x 10
    • Mosey to back of school for some triple check
      • Partner 1 – run up the hill
      • Partner 2 – balls to the wall
      • Partner 3 – squats
    • Mosey back to the chamber for more triple check
      • Partner 1 – run the inner lap
      • Partner 2 – incline merkins
      • Partner 3 – WW2s
    • Q passed to Opus for yet another triple check
      • Partner 1 – run the inner lap w/ bear crawls at the inclines and declines
      • Partner 2 – donkey kicks
      • Partner 3 – dips
    • Take 5s
      • 5 merkins + 5 2 count mountain climbers. Repeat 5 times
      • 5 slow squats + 5 SSH, repeat 5 times
      • 5 WW2s + 5 American hammers, repeat 5 times
    • Q passed to Bulkhead
    • Mosey to front parking lot for a Helix routine from the Memorial Day workout
      • Pax stands in line in the middle of two parking lot islands
      • Do 1 merkin then run to one island then to the other island, then back to the middle.
      • Round 2 – 2 merkins then run the islands
      • Round 3 – 3 merkins then run the islands
      • All the way up to Round 10
    • 3 MOM all IC
      • Flutterkicks x 25
      • LBCs x 25
      • Heels to Heaven x 15 (times up)

    Numberama, namerama, Opus took us out.

    Great workout gents!

  • A lonely bell

    One lonely kettlebeller showed up on a crisp morning to throw some iron around.

    • COP
      • SSH x 20
      • Helicopters x 10
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • Arm Circles x 10 small, 5 big, revers
      • HRM x 20
      • Flutterkicks x 20
      • Lunges x 20
    • 4 Corners ladder
      • Start at one corner of the parking lot do 10 thrusters then run a lap
      • Farmers carry to next corner do 10 thrusters + 20 lawnmowers (10 each arm), run a lap
      • Farmers carry to third corner do 10 thrusters + 20 lawnmowers + 30 WWII w/ KB, run a lap
      • Farmers carry to final corner do 10 thrusters + 20 lawnmowers + 30 WWIIs + 40 goblet squats, run a lap
    • Dora
      • 100 KB swings
      • 200 merkins
      • 300 halos
      • Since there was no partner, YHC did 10 sets of 10, 20, 30 with sprint from one end of parking lot to the other end in between each set
    • Numberama, namerama
    • Notes:
      • This was the first lone workout for YHC, hopefully the last!

  • ‘n Pound

    Four men started their morning early to finish their week strong.

    COP

    • SSH x 20
    • Don Quixotes x 10
    • Helicopters x 10
    • Arm circles small x 10, big x 10, Reverse
    • Hand release ‘merkins x 15
    • Cooperhead squats x 10

    7 of Diamonds

    • Mosey to the baseball field for some 7 of diamonds
    • Round 1 do 7 burpees at each plate
    • Round 2 do 14 diamond merkins at each plate
    • Round 3 – 21 LBCs at each plate
    • Round 4 – 28 merkins
    • Round 5 – 35 squats
    • Round 6 – 42 Wide grip merkins
    • Round 7 – 49 Flutter kicks
    • Total merkin count = 364

    11s – Mosey to main parking lot between the islands

    • Big boy sits, lunge, monkey humpers
    • Enough time to do 3 rounds

    Numberama, namerama, Wild Thing took us out.

    Notes:

    • It was great to see Wild Thing again, welcome back brother
    • YHC noticed the mumble chatter was minimal thanks to the less talkative members of PAX showing up today
    • Great work gents!

  • House of Cards

    Three men showed up on a rainy day to finish their week strong. This is how it went down.

    • COP – Mosey to courtyard by the main office to find a dry spot
      • SSH x 20
      • Imperial Walkers x 10
      • Russian Soldiers x 10
      • Don Quixotes x 10
      • Arm Circles 10 small, 5 big
      • Alternating shoulder taps x 10
      • Hand release ‘merkins x 10
      • LBCs x 10
      • Lunges x 10 each leg
    • 1 mile run – 4 laps around the main and bus parking lot
    • House of Cards – each suite represents an exercise (spades = burpees, clubs = squats, diamonds = ‘merkins, hearts = mountain climbers 4 count). Each number on card represents the number of reps, face cards = 15 reps, Ace = 20 reps. Each member of pax will draw 4 cards, the PAX will do the exercise then run a lap around the main parking lot. The following exercises were completed.
      • 8 hearts
      • King spades
      • 3 clubs
      • Jack diamonds
      • 8 clubs
      • 4 diamonds
      • King hearts
      • 10 hearts
      • 2 hearts
      • 5 hearts
      • Queen spades
      • Jack hearts
      • 3 diamonds
      • Ace diamonds
      • Ace hearts
      • 8 spades
      • Ace spades
      • 8 diamonds
      • 7 clubs
      • 6 hearts
      • Ace clubs
      • 2 diamonds
      • Jack spades
      • Totals = 73 burpees, 52 ‘merkins, 38 squats, 81 mountain climbers 4 count and 1.75 miles
    • Numberama, namerama, Corned Beef took us out.
    • Notes:
      • Spit set the pace for the 1 miler, felt like sub 8 minute mile.
      • Luck of the draw with all those burpees.
    • Great work gents!

  • The Beast has risen

    3 men showed up this cloudy morning for a quarantine Daville Saturday workout.

    • COP
      • SSH x 20
      • Imperial Walkers x 10
      • Russian Soldiers x 10
      • Helicopters x 10
      • Don Quixotes x 10
      • Shoulder Taps x 10
      • ‘Merkins x 10
      • LBCs x 20
      • Alternating Lunges x 10
    • 1 mile run on the side service road
    • Return to the main parking lot for a rising Beast routine. 6 rounds of 6 exercises, 6 sets and 6 reps each set. The PAX will run the length of the parking lot stopping at 6 parking rows to do an exercise.
      • Round 1 – ‘Merkins
      • Round 2 – ‘Merkins + Squats
      • Round 3 – ‘Merkins + Squats + American Hammers
      • Round 4 – ‘Merkins + Squats + AHs + Mountain Climbers
      • Round 5 – ‘Merkins + Squats + AHs + MCs + LBCs
      • Round 6 – ‘Merkins + Squats + AHs + MCs + LBCs + Burpees
    • Triple Check
      • Partner 1 does dips on the stone bench by the main parking lot entrance.
      • Partner 2 does the Butkus
      • Partner 3 runs the width of the main parking lot
    • Numberama, namerama, Helix took us out.
    • Notes:
      • After last week’s beatdown, YHC wanted to bring a workout that would match it. The Beast is challenging by itself but it was a killer when you add ladders to it.
      • Note to self – don’t try to keep up with Helix and Phonics.
      • Great work gents!

  • Say My Name

    4 men showed up to a cooler than expected morning for a Good Friday beatdown.

    • COP
      • SSH x 20
      • Hillbillies x 10
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • HRMs x 10
      • LBCs x 10
      • Copperhead Squats x 10
    • Say my name – YHC picked an exercise for each letter of the alphabet. The PAX will attempt to “spell” each letter of the PAX F3 names. After every letter the PAX will run a lap around the parking lot.
    • Bulkhead
      • B – 30 LBCs, run a lap
      • U – 20 Dive Bombers, lap
      • L – 20 Jump Squats, lap
      • K – 30 Curbside Dips, lap
      • H – Island Bear Crawl, lap
      • E – 1 minute People’s Chair, lap
      • A – 30 WWII Situps, lap
      • D – 20 ‘Merkins, lap
    • Spit
      • S – 20 Monkey Humpers, lap
      • P – 10 Big Boy Sit Ups, lap
      • I – 20 2count Flutter Kicks, lap
      • T – 30 Box Cutters, lap
    • Opus
      • O – 20 Diamond ‘Merkins, lap
      • P – 10 Big Boy Sit Ups (due to time no lap)
      • U – 20 Dive Bombers (due to time no lap)
      • S – 20 Monkey Humpers, lap
    • Corned Beef
      • C – 30 Squats (out of time, remaider for the next time)
    • Numberama, namerama, Opus took us out.
    • Notes:
      • YHC saw this this workout routine on Instagram and immediately thought this would be great for F3. The PAX definitely got their mile in for the day. Great work gents!

  • Death by Suicides

    5 men including one FNG showed up to finish off the quarantine week strong.

    • COP
      • SSH x 20
      • IMW x 10
      • Helicopters x 10
      • Arm Circles small x 10, big x 5, reverse
      • HRM x 10
      • Flutterkicks x 20
      • Alternating lunges x 10
    • Blackjack
      • Start at one end of basketball court, do 1 ‘merkin then run to other end of court then do 20 LBCs, then run back to starting point repeat with 2 ‘merkins and 19 LBCs.
      • Repeat until you finish with 20 ‘merkins and 1 LBC.
    • Suicides – mosey to the big parking lot for some death by suicides
      • Round 1 – starting from the curb, run to 1st island, then to starting point, run to 2nd island then starting point, run to 3rd island then starting point
      • Round 2 – run to 3rd island first, 2nd island and 1st island
      • Round 3 – bernie sanders to 1st island, 2nd island and 3rd island
      • Round 4 – bernie sanders to 3rd, 2nd and 1st islands
      • Round 5 – 5 burpees at each island
      • Round 6 – 10 jump squats at each island
      • Round 7 – 10 carolina dry docks at each island
      • Round 8 – 10 alternate lunges at each island
      • Round 9 – 5 burpees at each island
      • No time for round 10
    • Mosey to flag, numberama, namerama, Spit took us out.
    • Notes:
      • It was good to get out and get some F3 workout in. YHC was slacking last week. Hard work was put in by all.
      • Please welcome Cleveland to Daville.