Author: Corned Beef

  • 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!


  • Joe Rogan and Rain

    YHC was awake at 5:05am to take on the ruck workout for this am, pouring rain. Checked the radar and looked promising at 5:30am for a ruck journey.

    Load up in the car arrived at the parking lot, rain stopped, was able to load up and outfit myself then placed rain jacket over all gear for a semi dry effort…sweating was a plus. With no-one else posting I decided to do the Giles loop. Wore the headlamp to the bottom of the hill and return through the wooded trail and it was bright enough that no headlamp was needed.

    As I was solo, I had a Joe Rogan Podcast on and it was Awesome to have this accompany me on my walk and my thoughts for the day. I was able to return to the car, get everything packed back in the trunk and the rain returned. Blessed morning and appreciate the spring and all that is offered at this time of year.

    Have a great day gents and hope to see you all in the gloom soon. Cheers….CB!

  • Coupons for Cinco De Mayo

    YHC scored some black painted cmu blocks for coupons and arrived at the DaVille AO for a work out. Here is what went down:

    COP

    20 SSH, 10 DQ’s, 10 Helicopter, 15 arm circles 10 small and 5 bid, reverso, 10 Ukrainian Soldiers, 15 LBC’s.

    THANG

    We grab the 3 blocks and mosey to a parking lot Island for the 3 stations of coupon workout. S1 – Block cleans with an overhead press (look through the window), S2 – Curls, S3 -Swings, S4 – lungen to 2nd Island and jog back as the timer. We rotate stations to complete a set. 2 more sets for a triple check.

    Repeat above with S1 – Calf raises with block behind back, S2 – Tricep extension overhead, S3 – Flutter kick while pressing block in a bench press motion, S4 – touch 2 trees and jog back as the timer.

    Native american pass around the island. We use one block to pass to the left then rung to the front of the line we complete a lap around the island. Then go to the right for a complete lap around the island.

    Mary

    Mosey back to the flag and have 2 minutes of stretching. Numberama, namerama, Opus took us out in prayer.

    Great workout this morning Gents…see you in the gloom soon.

    Cheers…CB!

  • Bridge Triad

    YHC was ready for a great morning with the Bridge residents to lead a workout and had two stops to pick up others from RVA for the ride out to Buckingham, VA. Here is what went down.

    Had a 5:15am pick up of Surf n Turf at Food Lion in DaVille, then a 5:45 pickup on Route 60/288 at the Wawa where Pucker jumped in for a ride. We waited until 6 am with no others showing up we were off. We arrived at the AO about 15 minutes early so we took some time to visit the recently completed great hall center complete with a full commercial kitchen. More in Moleskin below>

    COP

    Three were present from campus and we circled up for 20 ssh, 10 4ct helicopters, 10 DQ’s, 15 arm circles (10 small and 5 big), reverso, then 10 Imperial walkers, 20 LBC’s, 10 4ct american Hammers, 10 reverse scorpions and 20 merkins.

    THANG

    We started with Escalator with corner 1 10 merkins, corner 2 20 squats, Corner 3 30 lunges and corner 4 40 2 count flutter kicks, back to 30 lunges, 20 squats and 10 burpees.

    We started a triple check round where we each teamed up to have a workout teammate Pucker/Ghost, Surf n Turf – Bucket and YHC and links. Links and YHC started to run the lap as the timer, the other two stations were Plank and LBC’s.

    Cisco showed up and Joined Pucker’s team to keep this going.

    We did another triple check, running laps as the timer with the other stations were S2 – Squat and S3 – flutter kicks.

    We then moseyed to the shack and lunged to the gate and returned to the basked ball court.

    Staying in our paired teams, we did a 3rd triple check with station 1 – suicides on the bball court as the time, station 2 dips and station 3 step ups.

    Mosey back to the big lot and planked for a Ring of fire where each member stated F3 name and then performed 5 merkins.

    COT

    Numberama, namerama, Pucker took us out in prayer.

    Moleskin

    After our workout we shared some gatorade and coffee with everyone prior to leaving the campus. We stopped at the diner on Route 60 on the way back for a nice breakfast and some time to catch up.

    What a great morning and see the vision and mission below of the Bridge

    Vision – the vision of the bridge is to bring people of all different backgrounds, ethnicities, races and religions together to experience each others talents, ability, culture, and the gifts we have to serve those in need. From our service we fulfill a need within ourselves as we share our gifts and talents with each other.

    Mission – The Bridge works to transform the lives of individuals by providing mentoring, vocational skills, education and the relationships they need to bridge the gap to productive community and family life. We accomplish this through the love of people, love of community, love of country, standing together in faith, trusting God and each other.

    Hope to see you in the gloom soon gents…you missed a good one!

    Have a great weekend … Cheers …CB!

  • Stick with Hutton

    YHC showed up with 2 others coming in hot to see EF Hutton in the lot. YHC plants flag and we mosey to the bus loop for warm up and possible triple check in the future with the loop.

    COP

    We triangle up and start with 20 ssh, 15 DQ’s, 10 4ct helicopters 15 arm cilcles, 10 small 5 big, reverso, firgure 4 Alabama prom date left leg 10 4ct reps, switch with right leg, 10 reverse scorpions. Recover with Bulkhead arriving, we mosey back to lot to retrieve the bat (stick) bells. These weigh 15 lbs each and YHC had a pair also so we had 2 pairs for the workout.

    THANG

    So we set up 4 stations S1 – Run lap around 3rd island in lot and return as the timer, S2- Ab work, S3 – pair of sticks for shoulders, S4 – Pair of sticks with legs & arms.

    1 set is everyone completing a station. For the first set -S1 – Run lap, S2 – flutter kick, S3 – cross over in front of body and away from body each arm alternating movement, S4 – stick swings while squatting. We did 2 set of this exercise group.

    For the second set -S1 – Run lap, S2 – lbc’s , S3 – Halos S4 – stick curls. We did 2 set of this exercise group.

    For the Third set -S1 – Run lap, S2 – Freddie Mercuries , S3 – Dealers choice S4 – wrist rotation. We did 1 set of this exercise group and returned to Flag.

    COT

    2 minutes of stretching numberama, namerama, EF Hutton took us out in prayer.

    It was an honor to lead this morning to get the week of right to a grea 64 degree morning, perfect for a workout.

    2nd F Trivia night this Thursday at Intermission Brewery (the one near Virginia Center Commons by the Good Year service garage. We plan to meet at 7:30,nhope to see you there.

    Have a great week gents and see you in the gloom soon. Cheers….CB!

  • CB Gym

    YHC planted the flag and many brothers showed up for a start of the week. Here is what went down:

    COP

    We started with parking spot tracers while some members were coming in hot. We then mosey to the basketball courts between the 2 schools. We circle up for 20 SSH, 10 4ct DQ’s, 10 4 ct helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 figure 4 Alabama Prom Dates 10 each leg (4ct). 10 reverse scorpions.

    THANG

    YHC gets the music going and pulls out the bands for some of the stations. Station 1 Jump Rope, Station 2 -Merkins (dealers choice when at this station), station 3 running suicides on bball court, Station 4 Curls with Bands, station 5 shoulder arm raises with band, Station 6 run lap as timer. We rotate stations with each lap and we continued this until we had 5 minutes to mosey back to flag.

    Numberama, Namerama, YHC took us out in prayer.

    Hope to see you in the gloom soon! Make it a great week. Cheers…CB!

  • 118 years of respect

    YHC showed up and Surf N Turf came in close behind! With just us 2, Tabata was in order, so we moseyed to the East entrance and the following went down this morning.

    COP

    We get to the entrance and 20 SSG, 10 4ct Helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 copperhead squats, 10 DQ’s.

    THANG

    So, we start to set up exercises and did 8 30 second reps 20 exercise and 10 rest as 1 exercise set. The sets were as follows:

    10 merkins then plank for remaining time, Alternating Lunges, One legged Alabama Prom Dates (4 reps left leg 4 sets right leg), LBC’s, Carolina Dry docks (10 reps then plank for the remaining time), Reverse Lunges, Squats and Freddie Mercuries.

    Out of time, we mosey back to flag…Numberama, namerama…YHC took us out in prayer.

    Small numbers this date!, hope to see you in the gloom soon!…Cheers, CB!