Author: Corned Beef

YHC fresh out for the week this am arrived to 4 PAX ready for a workout and here is what went down:

COP

Mosey to bus loop benches where students chalked up some squares (messages) for the school year we circled around these and performed the following exercises to get ready for this mornings workout.

10 4ct SSH, 10 DQ’s, 10 Helicopters, 10 Ukrainian soldiers, 10 4ct American Hammers, 10 Alabama prom dates(APD), 5 figure 4(one legged APD with right leg), repeato with left leg, 20 LBC’s 10 reverse scorpions, 10 scorpions and 20 merkins.

THANG

with 5 people we started a bus loop Quadruple check with 5 stations. S1 – Run lap in inner loop as the timer, 2 – Alternating lunges, 3 – Bench dips, 4 – LBC’s, 5 Bench incline merkins. We were able to get in 4 complete rotations and returned to flag for 1 minute of stetching.

Numberama, namerama and boo boo took us out in prayer.

Check slack channel for the upcoming events and Convergence will be next Monday for Labor day so no Daville post next week.

Greeat workour this am gents….see you in the gloom Cheers….CB!

YHC brought the shovel flag out to this post and many cars rolled in to start this week off right and the pax rounded out to a perfect 10! So here is what went down:

COP

So we mosey to the basketball courts by the bus loop and circle up with YHC in the middle for 20 SSH, 10 slow DQ’s, 10 Helicopters, 10 Ukrainian Soldiers, 15 Arm circles, 10 small and 5 big, reverso, 20 American Hammers 20 Alabama Prom dates, 10 reverse scorpions, 10 scorpions and recover.

THANG

So YHC busted out the iPhone with a bluetooth speaker for a Tabata workout. We performed 8 rounds of 4 minute sets of 20 seconds excercise, 10 second rest, repeato for 4 minutes total.

The rounds were

Round 1 – 10 merkins and plank for the remaining time in 20 seconds, rest 10 repeat

Round 2 – jump squats

Round 3 – Flutter kicks

Round 4 – 10 Carolina Drydocks plank for remaining time in 20 seconds rest 10 repeat

Round 5 – Freddie mercuries

Round 6 – Alternating lunges

Round 7 – Mountain climbers

Round 8 – Monkey humpers

Mosey back to flag

COT

1 minute stretching, numberama, namerama Mustang took us out in prayer.

Moleskin

So we had many show up that had not posted in awhile and great to see Mustang. He agreed to rename his 2.0 as he has not shown up in awhile so Choo Choo from the New Kent area can have the name. Solid and an honor to lead this gang this am. See you in the gloom soon.

Cheers…CB

YHC arrived to an empty parking lot and initially thought that it was going to be a solo ride in the gloom this morning. However, Phonics came in hot and here is what went down.

COP

We stay in parking lot to warm up with 15 SSH, 10 DQ, 10 Helicopters, 15 armcircles 10 small and 5big, reverso, 10 imperial walkers, 20 lbc’s and 10 4ct american hammers.

THANG

We mosey across the street to the path for the bridge above the train tracks. It is Dora time. We start with 100 lunges, 200 squats and 300 LBC’s. We alternate with one partner running to the stop light ahead sign and back. Repeato and we have a great workout for this am as we mosey back to the flag.

Numberama, namerama, YHC took us out in prayer.

YHC was ready to start the week off as this is the first day off for the teachers of the group we were going to get a 30 minute workout in then off to Rise and Shine for a 2nd F breakfast with the PAX that posted today. We had 7 and here is what went down:

COP

We mosey to BB courts and circle up for 20 SSH, 10 DQ’s, 10 Helicopters, 15 Arm circles(10 small and 5 Big), Reverso, 10 Imperial Walkers, 10 Alabama Prom Dates, 10 reverse scorpions and 20 LBC’s.

THANG

So we had Corned Beef’s Gym set up with 6 stations and the 7th person ran a lap as the timer.

Station 1 – Jump rope, Station 2 – Bench press with 60 # band, Station 3 – Curls with 50# band, Station 4 – Squats with 40 # band, Station 5 Shoulder extensions with 20 # Bands and Station 6 – stand a twists with 30 # band.

We were able to complete 3 rotations of all the stations before we wrapped up and meseyed to the flag.

COT

Numberama, Namerama, YHC took us out in prayer.

Congratulations to Spit on his 1000th Post as this is quite an achievement and the energy needed to sustain the region and devlop F3 in DaVille. It was also great to see Trout who has not posted in awhile!

Have a great week Gents! See you in the gloom soon!

Cheers…CB!

Planted the flag…no PAX..no Problem…Murphy is always around and was great to reflect while getting some reps in! 300 squats , 200 Merkins and 100 pull ups!

Ran to the bars and slow mosey back.

Hope to see you in the gloom soon. Cheers…CB!

YHC was ready for a cool morning workout and below is what went down:

COP

We mosey to the West Entrance of Atlee High School and form up by the bus loop. We square up for 20 SSH, 10 DQ, 10 Ukrainian Soldiers, 10 Imperial walkers, 20 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins.

THANG

With 4 in the PAX we set up four stations. Station 1(S1) – runs lap on inner loop as the timer. S2 – Squats or Lunges, S3 – Bench Dips, and S4 – 40 merkins. We rotated through each station to complete a set. We did 4 sets for a quadruple check. This took about 35 minutes and we moseyed back to flag for 5 minutes of stretching and we wrap up.

COT

Numberama, Namerama YHC took us out.

It was great to have Rounders back this morning. Have a great week gents we wukk see you in the gloom

YHC busted out the Tabata app for the 4 regulars of DaVille this fine morning and here is what went down.

We mosey to the West Entrance of the Atlee High School at the bus loop for a quick COP of 20 SSH, 10 DQ’s and we start the Tabata App. 4 minutes divided by 8 30 second efforts 20 sec exercise and 10 sec rest. We had time for 8 rotations. We started with Carolina Drydocks (10reps then plank during 20 seconds), Lunges (alternating legs), LBCs, bench dips, Alabama Prom Dates, squats, flutter kicks and merkins. Mosey back to flag and Boo Boo took us out in prayer.

Great workout this morning gents, South Park discussion was classic…you had to be there to appreciate it. A great start to this week for sure.

Have a great week gents! Cheers…CB!

With 4 posting in the PAX, we were thing hot potato; YHC pulled out a Basketball and jumprope from the trunk for this workout. Here is waht went down.

COP

We mosey to the West Entrance of the Atlee High School at the bus loop. We circle up for 20 SSH, 10 DQ, 10 Helicopters, 15 Arm Circles (10 small and 5 Big) Reverso, 10 Ukrainian soldiers, 10 LBCs, 10 reverse Scorpions, 10 scorpions and 20 merkins.

THANG

We start with a Triple Check with 4 stations. Station 1 – Run lap as a Timer, Station 2 – Bench step ups, Station 3 – 20 merkins then rest, Station 4 – alternating lunges. Each member of Pax rotates through and complete a set. we do 2 more sets for a triple check.

We then mosey to the Basketball courts and set up for 4 corners, corner 1 – 10 Alternating lunges, Corner 2 20 merkins, Corner 3 30 LBC’s and Corner 4- 40 SSH’s.

Next we set up 4 stations – Station 1 – Basketball shooting hoops and need to make 3 shots as the timer, Station 2 jump rope, station 3 – squats, Station 4 LBC’s. We get through 2 rotations of all station and mosey 2 flag for COT.

COT

Numberama, Namerama – Mustang took us out in prayer