Author: Corned Beef

  • 6 for a six pack

    COP

    YHC showed up and we had 5 more come to form a group of 6. Tabata was the theme for today and here is what went down. Warm up with 20 SSH, 10 DQ, 10 Helicopters.

    THANG

    We form around an island and I set up the Tabata program with 8 sets of 4 minutes rounds of 20seconds on 10 seconds rest this totals to 8 reps of the exercise in this fashion.

    Exercise 1(E1) – Curb Taps, E2 – LBC’s, E3 – Carolina Drydocks (10 reps then plank for each round of 30 seconds), E4 – alternating lunges, E5 – Freddie Mercuries, E6 Hand release merkins (10 reps then plank for each round of 30 seconds), E7 – squats, E8 – Flutter kicks.

    COT

    We return back to flag circle up for 2 minutes of stretching, Yardsale took us out in prayer.

    Great work this morning gents. See you in the gloom soon, cheers…CB!

  • 2KB MD

    YHC showed up to one arriving in hot. With no one else arriving, we break out the jump rope and do 50 reps as the timer with various KB exercises. Wash repeat and we had a great cool down 2 laps at the end. Tough one this day.

  • 3 Manndate

    Three showed up for a kettle bell beatdown, CB took the reigns and here is what went down:

    COP

    10 4ct ssh, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 10 imperial walkers, 10 copperhead squats.

    THANG

    We set up two bell stations and 1 person ran a lap for a timer.

    Triple check 1 – Station 1 – Demon crushers, station 2- with 10# bat bells front arm extension (Shoulders) Rotate stations 2 more times for a triple check.

    Triple check 2 – Station 1 – KB curls, station 2- with 10# bat bells front arm rear extension (Shoulders) body in a bent over row for this exercise Rotate stations 2 more times for a triple check.

    Triple check 3 – Station 1 – KB squats, station 2- with 10# bat bells front arm side extension (Shoulders) Rotate stations 2 more times for a triple check.

    Walk 2 laps for cool down.

    Numberama, Namerama, trout took us out in prayer.

  • Start of the Week with Respect

    Monday was a great day to start our week with the stopping of heavy rain, here is what went down.

    COP

    YHC grabbed this one and we moseyed to the East Entrance of Atlee Highschool for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 armcircles 10small and 5 big, reverso, 10 1 legged Illinois Prom dates, repeato with the other leg. 20 LBC’s, recover.

    THANG

    Mosey to the street and do 11’s from one side of street to the other. start with 10 calf raises on the curb, lunge to other side and 1 merkin…back and fourth 9 CR’s and 2 Merkins repeato to 1 CR and 10 merkins.

    5 station triple check. Station 1 – Squats, Station 2 bench dips, station 3 flutter kicks, station 4 step ups and station 5 – run 2 laps around light pole and return as the timer. We rotate until we executed at each station for a set. We did 2 more sets for a triple check.

    COT

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

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

  • 2025 July 4 Daville Convergence

    We had 47 studs show up this morning for a Holiday beatdown north of the wall in DaVille. YHC met with Gumbo, Mudslide and Upchuck to set the stage by planting shovel flags at 3 locations on the campus. Location 1 – Parking lot/soccer Field behind Atlee HS, Location 2 – Basket Ball Courts next to Bus Loop, Location 3 – Bus Loop.

    COP

    Mudslide started us off with a warm up of 20 SSH, 10 Ukrainian Soldiers, 10 4ct Imperial Squat Walkers, Good Morning Stretch and 20 merkins.

    THANG

    So Phonics took a group who wanted to mostly run with a little bootcamp mixed in. We then divided the remaining into groups of 3. Upchuck had group 1, Gumbo had group 2, Mudslide and YHC had Group 3. To get the BB out you know what you did for your group…we made it real….fun! and from the look of everyone, a great time for all with some good sweat!

    COT

    We circle up waiting for the runners to return, doing some stretching to include, arm circles, Nancy Kerrigans…a classic, Helicopters, one legged (Illinois Prom Date I head from the PAX) figure 4, repeato with other leg, stretching then we circle up for Numberama, Namerama as the runners returned for headcount. Gumbo took us out in prayer!

    Moleskin

    Great workout this morning gents and appreciate the help from the other Q’s to make the workout great for everyone and to Bulkhead, Surf and Turf, Opus, Phonics, Mr Holland, Helix, Thunder and Beat It for helping to set up and providing some Refreshements. Thank you Yardsale for getting the Tom’s Coffee truck as it was a hit at the end of the workout!

    Have a great weekend Gents and I look forward to seeing you in the gloom soon! Cheers….CB!

  • 200 DK’s

    YHC was pumped to get thee week off right and planned a tabata workout. showed up early and planted the flag.

    Others arrived and we began to mosey to the bus loop and here is what went down:

    COP

    We circle up for 20 SSH, 10 helicopters, 10 DQ’s, 20 LBC’s.

    THANG

    I had my iPhone and Speaker for the Tabata workout. We did nine sets of 4 minutes 8 reps of 20 second exercise 10 seconds rest. Here were the 9 Exercises 1 -alternating lunges, 2 – Donkey Kicks ( I made a Challenge to the PAX to perform 25 dk’s in 20 seconds…we do this 8 X for a total 200 DK’s). 3 – LBC’s, 4 – Seated Chair and we touch toes, knees and back of hands to wall and repeat in 20 seconds , 5 – Carolina Dry docks (10 reps then plank for remaining time in 20 seconds), 6- freddie mercuries, 7 – squats, 8 – Flutter kicks and 9 plank for 20 seconds.

    Mosey back to Flag – Numberama, Namerama Trout took us out in prayer.

    Great workout this morning, have a great week, see you in the gloom soon….Cheers…CB!

  • It’s still a French Fry

    YHC pulled up to the parking lot and saw 2 men ready for a work out. As this was a hot potato, here is what went down. Helix started off:

    COP

    We mosey to a grassy area and start with 20 SSH, 10 Abe Bagodas, 15 arm circles 10 small and 5 big, reverso, 15 copperhead squats, 10 had release merkins, 10 dirty dogs, 10 scorpions and some ab excercises.

    THANG

    Speed bump 11’s with a Paula Abdul twist. We mosey to 1st speed bump, 10 WW2 sit ups, mosey past next bump to the third bump 1 merkin. Then mosey back to 2nd bump, 9 WW2 sit ups. We repeat until the end of the bumps (we had 11 total). This was a tough one. Helix and Phonics crushed this one and they came back to the 9th bump to pick up YHC.

    Handed off to YHC…we mosey to bus loop at Cool Spring Elementary start with 10 merkins, mosey to opposite corner, 20 2 ct flutter kicks, bear crawl to the next corner, 30 2ct Freddie Mercuries then bernie saunders to last corner for 40 LBC’s.

    Mosey to a small practice soccer field with a bench. P1 – performed dips on bench, P2 – Burpees at soccer goal, P3- started at the opposite soccer goal and ran a lap past the other stations as the timer and called rotate when he returned to the starting soccer goal. We rotated through all stations 3 times to complete a triple check.

    Moseyed to the Atlee High School parking lot for numberama, namerama and Phonics took us out in prayer.

    Moleskin

    YHC realized as we began, that Helix and Phonics were the men that were headlocking me to try F3 for almost 2 years. I am so glad I finally caved in and have other brothers that get me out of bed to push myself to workout. We had a 2nd F at local cup and Surf and Turf posted there to catch up this morning.

    We had a great tak about food fads that are supposed to be healthy but were later shown to not truly be this way (Olean in potato chips making this snack a healthy choice and currently the fat that a french fry is cooked in can be made healthier with a better oil choice…we chuckled as this was obvious that a French Fry is a French Fry…Have a great weekend gents and I look forward to seeing you in the gloom soon!

  • Tomato Ruckers only

    THANG

    Only Ruckers today and we walked past Starbucks to witness lift trucks getting their app purchased Starbucks! Only in DaVille. We walked this loop and through another neighborhood. Great conversation and Bulkhead is heading out to India for a week to help his parents return to the US. Travel Safe and look forward to seeing you in the gloom when you return!

    Numberama, Namerama Mach took us out in prayer.

  • Thunder at Raider Ruck

    YHC was excited that we finally have a Giles Resident attending DaPile last Saturday and returned today for a Ruck Walk. We had 4 today and no runners for this cool morning with a Red Sun rising, a great site on our return to Atlee High School from Giles! Simple Giles loop route and totaled 2.4 miles.

    Welcome Thunder to your second workout and look forward to seeing you in the gloom.

    Cheers….CB!

  • The Best Toys for Yardsale’s Birthday!

    Been awhile since we have had the YHC gym with music on the basketball court in the beautiful outdoors on the Atlee Campus! So here is what went down!

    COP

    With the flag planted, YHC pulls out a jumprope bag for Yardsale to carry. We have music speaker. iPhone and mosey to the basket ball courts. It was still early, bright red sunrise getting ready to happen and we come upon the courts and see something that looks like a dog in the morning mist…but no its a bag and coupon! We circle up for 20 SSH, 10 4ct Helicopters, 15 armcircles (10 small and 5 big), reverso, 10 DQ’s, 10 good mornings, 20 American Hammers, 20 LBC’s, 10 reverse Scopions.

    THANG

    So with 5 this is perfect for the 4 corner gym. Corner 1 – Jump Rope, Corner 2 – Bicep curls with 50 or 60# Bands, Corner 3 – Side twist with basketball pole on 30# band, Corner 4 – bench press coupon with performing flutter kicks, and full court suicide runner is station 5 as the time for the exercises. We rotate through all stations for a set and complete 2 more sets for a triple check.

    So much fun that we set up the next rotation

    Corner 1 – Jump Rope, Corner 2 – Triceps with Bands or merkins, Corner 3 – Shoulder Raise with 30# band, Corner 4 – Coupon Kettlebell swingss, and full court suicide runner is station 5 as the time for the exercises. We rotate through all stations for a set and get 1.5 sets in but had to stop due to time and return to flag.

    COT

    Numberama, Namerama – Yardsale took us out in prayer.

    Moleskin

    Great workout and nice to see Macho this morning and Yardsale who rarely posts for a DaVille Beatdown…happy birthday Brother! Beat it Posted after having a heel injury for the past week and he is glad to have posted and Surf and Turf a Monday regular for sure! Glad to see you guys to get the week started off right!

    Look forward to seeing you in the gloom soon! Cheers…CB!