Author: Corned Beef

With the time change from yesterday, YHC was well rested for this morning’s workout. Plant the flag and we mosey to the Bus loop entrance on the West side of Atlee High School.

COP

We circle up for 20 SSH, 10 4 ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 10 DQ’s, 20 4 ct American Hammers, 10 4ct LBC’s, 10 reverse scorpions. recover.

THANG

With 5 today YHC sets up 4 stations with the 5th being the runner to run a lap around the outer bus loop. Station 1 (S1) – 40 merkins, S2 – Bench step ups, S3 – LBC’s, S4 – Plank (this was tough), S5 – run lap as the timer. We repeat this 2 more times.

Mosey back to flag for some stretching, 20 more merkins to complete 160 merkins for the day.

Numberama, namererama – Trout took us out in Prayer

Moleskin

Happy 60th Birthday to Surf and Turf…Double respect! We talked about the upcoming election and hope the country can move forward after the results are in tomorrow.

Hope to see you in the gloom soon…until then…Cheers! and have a great week!

After a week Hiatus YHC is back in the saddle and excited to get the week off right so here is what went down:

COP

Mosey to the bus loop circle up for 20 SSH, 10 DQ’s, 10 Ukrainian Soldiers, 10 imperial walkers, 20 LBC’s, 10 figure 4 APD left leg, then right leg, 10 reverse scorpions, 10 scorpions.

THANG

Mosey to the weight room wall and lined up for a touch a tree triple check. P1 – Donkey Kicks, P2 – Invisible chair, P3 – invisible Chair touching toes, knees then wall and repeat, P4 – Alternating Lunges, P5 – Mosey to touch 3 trees and return as the timer. Everyone rotates through each station for one set. Repeat 2 more times for a triple check.

Mosey to parking lot and set up at the parking spaces for 11’s. At the start 10 hand release merkins -HRM, run to other side of lot 1 WW2 Sit ups. Continue rotation to 1 HRM and 10 WW2SU.

Mosey to East lot Start at one island, one merkin, lunge to second isleand 2 merkins bernie saunders to 3rd island 3 merkins. Mosey to start of next row, repeat same procedures of merkins, lunge and bernie saunders 2 more times.

COT

Circle up for numberama, namerama Boo Boo took us out in prayer.

Greaat to see everyone this morning. See you in the gloom soon…Cheers…CB!

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!