Author: Corned Beef

  • Rise and Shine Run

    So with Spring Break in full swing this morning YHC decided to get this to be a 1st and 2nd F event. Five brothers posted this am for a run and ruck walk and here is what went down:

    Yardsale and YHC did a lap around the schools at a ruck walk pace and this took about 27 minutes (2 miles). Hash, Mr Holland and Tonka ran to the gate to Kings Charter and back for 3.5 miles and we circle up at 6am for COT.

    Next we all drive over to Rise and Shine for an early morning 2nd F to have breakfast and great conversation. We were all happy to get both activities in this nice morning with a full moon and great weather.

    Great to see everyone, have a great day gents..Cheers…CB!

  • DaVille 3 on April 3

    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!

  • Billy Madison Drop Out

    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!

  • 3 dice 2 guys

    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!

  • DaPile HP Fun

    4 brothers showed up for this morning’s DaPile fun and here is what went down:

    COP

    So we made the Q a Hot Potato for Saturday, we like this as the workout gets hard with the rotation of the Q and this workout was no exception. Bulkhead starts us off with some initial warm ups 20 SSH, 10 Helicopters, 15 imperial walkers, then we begin to mosey and do a routine at each stopping point along the way, first stop we start with 20 merkins, second stop 20 LBC’s third stop alternating lunges, 4th stop at the track area and we Bernie Saunders to fence at top of hill. We pass over the Helix, we run to bottom of Trail by Football field. We partner up and P1 runs to gate and back, P2 – Polar Bears toward gate. We swap P2 runs to gate and back while P1 Polar Bears. Same trade where P1 runs to gate and back P2 Bear Crawls flap jack then P1 runs to gate and back P2 walking lunges flap jack and we are done with this routine. Mosey to bottom of hill pass on to Mr. Holland. So we continue on the X/C trail and cut over to Honey Meadows in the Cul de Sac we perform 5 burpees, then mosey to next intersection for 20 merkins. Mosey to next intersection and perform 20 merkins opposite from previous for each man. (Mr Holland noticed some did ranger style with elbows in and some did elbows out last rotation). Mosey to next intersection and 20 American Hammers, Mosey to next intersection and 20 WW2 Sit ups, Mosey to turn circle and we bear crawl around circle. Mosey to intersection of the entry to Honey Meadows and we perform all of the exercises (5 Burpees, 20 merkins(10 of each type), 20 American Hammers, 20 WW2 SU. Passed to Corned Beef. Mosey to brick wall of Elementary School, for rotating wall sit. In this routine, everyone does a wall sit, first person performs 5 donkey kicks, then back to wall sit while second person does 5 DK’s. continue down the line for one set. STAYING in wall sit, we do this 2 more sets. We then Moesy to the track and partner up. P1 runs lap around track as the timer, P2 performs 5 hanging leg lift from pull up bar, 5 Squats and 5 merkins (continuing this rotation while P1 is running lap). We switch with P2 running lap and P1 performing the exercises. We have 5 minutes left after one rotation so we mosey back to flag. Man did we push today…what a hot potato!

    So we numberama, namerama and Helix took us out in prayer.

    Moleskin

    We had our 2nd F at local cup as this is tradition after a DaPile workout and gather to catch up for the week. Even though the numbers were small today, we crushed the morning with a great beatdown and this was out toast to the weekend. Way to work gents and I will see you in the gloom. Anyone from the southern regions are welcome to visit and we will treat you to some great coffee and conversation…after a nice beatdown of course!

    Cheers…..CB!

  • DaVille Rain Day workout

    YHC was hopeful for some F3 brothers showing up for this wet and rainy morning when pulling into lot with no vehicles. Soon Opus rolls in and Bulkhead short after for a nice 3man workout this morning so here is what went down:

    COP

    20 SSH, 10 DQ, 15 Arm circles (10 small 5 big), 11 LBC’s 10 2 count flutter kicks and recover.

    THANG

    So iPhone in hand had the Tabata app open for a 25 minute routine with 8 cycles of 5 sets of 20 seconds exercise and 20 seconds rest. We did the following exercises, Hand release merkins, crunchy frog, Sumo Squats, Derkins, ABC Box cutters (legs together), Monkey Humpers, Overhead claps.

    Mosey to Bus loop for leg crusher triple check. P1 – Runs lap on inner loop as timer, P2 Step ups(SU) on Bench and P3 Alternating Lunges(AL). Rotate P1 – SU, P2 AL’s and P3- runs lap. Rotate P3 – SU, P2 – AL and P1 Runs lap to complete the first set. Rinse repeat 2 more sets for a triple check.

    Run back to parking lot and finish at 45 minutes.

    Numberama, Namerama Opus took us out in prayer.

  • Craney Island Challenge Route

    Tonka, Hash, Corned Beef, Marco Polo, Yardsale, Mr Holland, Opus

    YHC pulled up this morning to a gang waiting to take on the Craney Island Challenge Route Below:

    Craney Island Challenge Route

    We do this route counterclockwise starting through Giles and then through the Craney Island Neighborhood. You’ll notice the dead end tail that was a challenge going downhill then back up and then continue through the neighborhood back to Atlee Station Road returning to school. Opus, Hash, Marco Polo, and Mr Holland crushed this, YHC and Tonka stayed on the level route and ran around the church to make up the distance and log in 4.1 miles.

    Numberama, Namerama, YardSale took us out in prayer.

    Moleskin

    This was a combination of parts of two different routes that we run from Rutland or Atlee. This will be more challenging running it the clockwise direction with an almost 1.5 mile up hill near the end of the run.

    Have a great day everyone, see you in the gloom…Cheers…CB!

  • Kentucky Madness

    YHC showed up this morning to welcome 4 other brothers for a morning basketball themed beatdown and this is what happened:

    COP

    We circle up for some pre-basketball warm ups, with stand and hang, triangle lunge (where you go into a lunge with palms on the ground, then straighten front leg…ouch) we alternate with other leg. Walking lunge from line to curb, frankenstein walk back. Arm circles 10 small 5 big, reverso. Pigeon right side, then left side.

    THANG

    So we mosey to basketball court behind the middle school and everyone takes a shot on the basket with the ball. One person makes it so we have 10 minus 1 made basket for 9 reps of the exercise. We are running suicides, at each stop we perform 9 merkins. We finish at the baseline, 2 make a basket so 8 reps, this time squats for each stop. Shoot again, one basket 9 LBC’s at each stop. Shoot again 4 baskets so 6 reps of Tijuana Wine makers (Plank,then to elbow plank, back to plank and one merkin…makes one rep) at each stop. Shoot again 8 reps reverse lunges for each stop. Shoot again 8 reps and you make your own bed with this one, no repeats at each stop for this final effort.

    COT

    Mosey back to flag for numberama, namerama…Opus took us out in Prayer.

  • 9 ball at DaPile

    9 Warriors posted this morning for a Hot Potato Beat down and it went something like this:

    COP

    Bulkhead took the lead to get us off with a mosey to the center of the East Parking lot at Atlee High School (AHS). We had the normal warm ups of 20 SSH, 10 DQ, Arm Circles, LBC’s, Alabama Prom Dates.

    THANG

    Bulkhead passed off to Corned Beef and we mosey to the bus loop on the East side of AHS for a triple check. P1 – Ran a Lap as the Timer, P2 – 4 merkins then rested the remaining time, P3 – Squats. Rotation with P1 to P2, P2 to P3 and P3 to P1 one more rotation to complete a set and we repeated 2 more sets to finish the triple check. Then passed off to Opus.

    Mosey to tennis courts for 4 corner ab escalator. All reps were single count:

    Corner 1(C1) – 10 Heels to Heaven, Corner 2 – 20 flutter kicks, Corner 3 – 30 Rosalitas only our feet crossed over and rotated left above right the right above left and Corner 4 – 40 Freddie Mercuries. The twist here is that we rotated the count so mosey to C2 for 10 reps, C3 – 20 reps, C4 – 30 reps and C1 – 40 Reps. We did two more rotations as this was a gasser for sure on the Abs! Passed off to Pavarotti.

    Mosey to East side of AHS and did 11’s with a twist. Started with 10 dips on the benches ran to bus loop curb for 25 single count toe taps(SCTT), back to bench 9 dips back to curb for 25 SCTT, back to bench for 8 dips, curb for 25 SCTT…continued in this fashion until 1 dip and 25 SCTT.

    Mosey back to flag for 2 minutes of stretching and circle up.

    COT

    Numberama, namerama Opus took us out in prayer

    Most went to Local Cup after for a 2nd F and we saw LabRat who stayed to have coffee with the group this am.

    We talked about playing pickle ball in Kings Charter next week and looking at Wednesday evening starting at 6PM. This is a pick up style event and people rotate play. If you want to meet please DM Corned Beef on Slack and he will get you the details. We will have paddles and balls so you can just show up for some 2nd F quality time!

    Great seeing the strong numbers on Saturday Gents, have a great weekend. Cheers…CB

  • Who Dey @ DaVille

    Two showed up for a morning workout. Here is what went down.

    COP

    Opus took the lead and we mosey to the East entrance of Atlee HS. We post up for 15 Helicopters, 10 Imperial Walkers, 10 DQ’s, 20 LBCs, 20 Flutter Kicks, 15 Crunchy Frogs, 10 hand release merkins, 10 alternating shoulder taps.

    THANG

    5 lunges – Run to curb and back, 10 lunges, run to curb and back, then 15 lunges run to curb and back. Corned Beef takes over mosey to tennis courts for tennis court suicides, lunge to edge for 1st court, bernie saunders back, lunge to edge of 2nd court Bernie Saunders back, lunge to edge of third court and bernie saunders back.

    4 corners escalator – Corner 1 – 10 squats, Corner 2 – 20 Alternating lunges (10 each leg), Corner 3 – 30 reverse alternating lunges (15 each leg) and corner 4 – 40 SSH.

    Mosey to West Entrance – we did 11’s starting with 10 dips on bench against wall, jog to opposite wall 1 Donkey Kick (DK), return to bench 9 dips return to wall for 2 DKs. Continue until 1 dip and 10 DKs.

    Mosey back to flag.

    Numberama, Namerama, Opus took us out in prayer.

    Moleskin

    I recently saw a post on Joe Burrow’s advice to Young Athletes:

    “Work in Silence. Don’t show anyone what you are doing. Let your performance on Friday nights, Saturday nights and Sunday night’s show all the hard work you put in. Don’t worry about all that social media stuff.”

    See you in the gloom soon gents – let’s put in some hard work early so we can enjoy the laughter of a lifetime! Cheers ….. CB