Author: Corned Beef

YHC rolled up on an early this Monday AM expecting light numbers at the Pickle Ball craze is on @ Batteau. The flag is planted and look up to see a long lost F3 brother pull up…Trout, then Bulkhead…YHC is happy for this as we have great numbers now with 3 on a Monday. So here is what went down:

COP

We mosey to the West side of Atlee High School and triangle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles (10 small and 5 big), reverso, 10 4ct LBC’s, 10 Wind shield wipers, 10 Alabama Prom Dates, 20 merkins.

THANG

So bus loop action is happening with 3 gents today for a triple check. P1 – runs lap, P2 – 20 Carolina drydocks then Yoga moves until P1 returns (Fudd(downward dog), Wilsons Wife, plank all person’s desire to stretch and hold. , P3 -step ups on the bench, alternating legs. We rotate through stations for 1 set and repeat for 2 more sets for a triple check.

Mosey to Bball Court 4 corners, Corner 1(C1) 10 merkins, C2 – 20 LBC’s, C3 30 lunges (alternating legs – 15 each leg), C4 – 40 squats. We fast jog between each station bro-code style.

Last lap we perform 10 reps of the same exercises at each corner and walk between each station.

Mosey back to flag for 2 minutes of stretching.

COT

Numberama, Namerama, Trout took us out in prayer.

Great workout this morning gents…see you in the gloom soon, Cheers…CB.

YHC showed up about 3 minutes early, planted the shovel flag and in rolls Yardsale. Expecting a light crow this week with many regulars out of town on vacation, the jump rope, and bands were brought out this morning for a Tabata Stretch workout.

COP

We start with a slow jog around the front parking lot then 20 SSH and 10 DQ’s

THANG

So we break out the jump ropes and start the Tabata workout. This consisted of 8 rotations of 8 sets of 20 exercise and 10 seconds rest. 4 minutes per exercise and we did the following today:

Rotation 1 – Jump Rope, Rotation 2 – Alternating Lunges, Rotation 3 – Curls with the Bands, Rotation 4 – LBC’s, Rotation 5 – Downward dog Calf Stretches, Rotation 6 – Helicopters and armcircles – Alternating between each exercise. Rotation 7 – Stretching – Rotation 8 – Upper Body stretches.

COT

Numberama, Namerama, Yardsale took us out in prayer today.

Moleskin

With the holiday coming up tomorrow and YHC wanting to get more in tune with body prep for today, we concentrated on a low impact and stretching routine. This was a great recovery workout and should be ready to go for the convergence tomorrow @ DogPile 7am start.

Hope to see you in the gloom some and have a safe day today…Cheers…CB!

YHC showed up to an empty lot with the exception of the joggers and walkers that post alongside the F3 AO. I see a car coming up from the tour and Pigskin pops out, we plant the flag and YHC then starts to jog and below is what went down.

COP

We start with parking lot tracers to get the heart pumping then we face each other for 20ssh, 10 DQ pigskin replied in Spanish count. 20 4 ct helicopters, 15 arm circles (10 small and 5 big), reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 20 4ct American Hammers, 20 LBC’s and 10 Alabama Prom Dates.

THANG

So YHC had his phone out for a Tabata as it has been awhile since this has been executed and did 8 sets of 4-minute reps that had 20 seconds exercise, then 10 seconds rest this is 8 routines per set. here were the exercises: 1 – Alternating lunges, 2 – LBC’s, 3 – 10 Hand release merkins then plank for remaining time in 20 seconds. (this was a gasser and the last 3 routines were rough…the hardest 80 push ups you will do…try it you will see.) 4 – Reverse lunges, 5 – Flutter kicks, 6 – Carolina dry docks, 7 – side lunges, 8 – Freddie Mercuries.

COT

Numberama, Namerama, Pigskin took us out in prayer.

Moleskin

YHC was glad to see Pigskin show up as it has been a long while since we worked out together. Really enjoyed catching up and pushing each other on this one. It seems like the lower numbers get a better workout for sure.

I look to see more brothers in the gloom soon, have a great week and Cheers….CB!

YHC was ready for a 4 year anniversary(plus one day) workout and two more showed up for the fun. Here is what went down

COP

Begin with mosey on parking lot with parking lot tracers, then run to East side entrance of the Atlee High School (AHS). We gather for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 arm circles (10 small, 5 big) reverso, 10 imperial walkers, 20 LBC’s recover.

THANG

Run to rear of AHS and start with Touch a Tree triple check. P1 runs to touch 2 trees and return as the timer, P2 – Pole Smokers (dealers choice with flutter kicks, hold 6inches or Rosalitas while holding the post) P3 Squats. We rotate through each exercise for one set then repeat for 2 more sets.

Mosey to basketball court. P1 – Runs suicides with Lacrosse Ball dribble (same hand, alternating hand, etc), P2 – Lunges and P3 LBC’s Rotate through for one set. Repeat two more times for a triple check.

Do this again with P1-suicides with Lacrosse Ball, P2 – flutter kicks and P3 squats. – rotate through for 1 set…two more sets for a triple check.

Mosey to Tennis Courts and line up on one side, bear crawl to mid court, then crawl bear back, bear crawl to opposite side of court and crawl bear back. Next walking lunge to opposite side of all courts and Bernie Saunders back. We noticed some cracks in the tennis courts, so we mosey to the other courts to see if there is similar cracks.

At the second courts we run a lap around all three courts and notice that there are less cracks. With less than 5 minutes left we mosey back to flag and stretch for 2 minutes.

COT

Numberama, Namerama, Opus took us out in prayer.

Great workout this morning gents, see you in the gloom soon, Cheers…CB!

So 3 men posted this morning to take on April fools’ day and here is what went down:

COP

We mosey to the West Entrance of Atlee High School and start with 20 SSH, 10 4ct Helicopters, 10 DQ’s, 15 arm circles, 10 small and 5 big, reverso, 20 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct LBC’s, 10 Alabama Prom Dates, 10 reverse Scorpions, 10 scorpions, 20 merkins.

THANG

With 3 on site today we start with a Triple check. P1 – Runs lap as the timer, P2 – Step ups, P3 – Dips. We rotate where P1 – Step ups, P2 – Dips and P3 Runs Lap and finally for the first set P3 – Step ups, P1 – Dips and P2 runs lap as the timer. We do 2 more rotations only we do incline merkins instead of dips.

After this triple check we mosey to basketball court for a 2nd triple check with P1 – Running a suicide on the BBall court as the timer, P2 – hang from pull up bar and lift legs to chest, P3 – Alternating lunges. We rotate as above for one set and the perform 2 more sets for a triple check.

Next we break out the jump ropes. We all go for 30 in a row without a miss. Done, then 40 in a row without a miss. Done, and 50 in a row with out a miss. We were able to do all three sets and no-one had to start over.

Mosey back to flag for numberama, namerama. YHC took us out in prayer.

Great workout this morning gents, see you in the gloom soon, Cheers…CB!

YHC was pumped to get the week off right with a nice cool and sunny and 70 morning here is what went down:

COP

So we begin with Parking lot tracers to get the engine running and wait for any potential LIFO PAX. With no more arriving we mosey to the West entrance of the Atlee High School next to the buse loop and warm up with 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Cobra Squats, 10 Ukrainian Soldiers, 10 4ct American Hammers, 10 4 ct LBC.s, 10 reverse scorpions, 10 Scorpions and 20 merkins.

THANG

So YHC was getting some spring workout bags together and found a ziplock work out classic Billy Madison for the workout today and here is the routine: the 12 Exercises (Each Grade 1-12) were:

1- SSH, 2 – LBC, 3 – Squats, 4 – Merkins, 5 – Overhead Claps, 6 – Scissor Kicks, 7 – Mountain Climbers, 8 – Lunges, 9 – American Hammers, 10 – Dry Docks, 11 – Plank Jacks, 12 – Burpees.

So we start the routine of 10 reps per exercise and we begin with 1st grade – 10 SSH, then run a lap around the inner loop for summer break, return to 10 SSH, 10 LBC’s then run a lap for summer break. We continue until we have about 3 minutes felt to mosey back to flag and we had to stop (drop out) after the 11th grade!

With the repeats we ran 11 laps (about 2.5 miles) and ranged from 110 SSH to 10 Plank jacks…not bad for a Monday workout.

This was a good running and beatdown workout for the group and nice to have EF Hutton as the guest to come and visit DaVille!

Numberama, Namerama, YHC took us out in prayer.

Moleskin

We are planning to have a HDHH at PBR on Route 301 this Thursday 6-8:30PM for anyone that may want to attend. Check out Slack for the details as it will be posted today in the 2nd F.

Always an honor to lead, see you in the gloom soon….Cheers, CB!

YHC procured some exercise dice to use for today’s workout. Bulkhead was ready to go so here is what went down:

COP

We mosey from parking lot to the bus loop side of Atlee High school and for warmarama: 20 SSH, 10 DQ, 10 Helicopters, 15 arm circles 10 small 5 big, reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct LBC’s, 10 reverse scorpions and we recover.

THANG

We had 2 dice with exercises and one dice decide on reps or times to perform ranging from 10 reps to 30 reps, and 30, 60 or 90 seconds for the six-sided rep dice. The exercises were were two dice and we rotated the dice to make sure we covered all of the exercises. Heel Taps, burpees, LBC’s, flutter kicks, sit ups, merkins, squats, dips, lunges, plank, Alabama prom dates and Side Straddle hops were the choices.

We had time for 3 sets of 40 reps on the Jump ropes with out tripping…had to do 40 in a row…we were able to do this in less than 5 minutes.

Mosey back to flag for numberama, namerama.

This was a good workout and hope to see more in the gloom next Monday as starting of the week is tough for some…for YHC and Bulkhead…it’s a great way to start the week!