Author: Helix

The moon was full. Unfortunately with a late start to drafting this backblast, YHC’s memory of other details for the Dapile workout are a bit fuzzy. YHC thinks this is what we did.

Opus took the Q first, and Phonics and YHC followed him to the side of the high school near the bus loop for some COP. Exercises were something like:

• Helicopters
• Invisible jump rope
• Don Quixote
• Merkins
• Copperhead squats
• Imperial walkers
• Hello Dollys
• Rosalitas
• Heels to Heaven

Next came a triple-check. Timer ran to a tree in the middle of the bus loop while one man did Merkins and the other did Bulgarian split squats against the wall.

Phonics took the reins, and we headed to the basketball courts. Revolution was a suicide followed by 25 Merkins. Another suicide and 20 Merkins. Finally a third suicide and 15 Merkins.

For the next 10 minutes we did repeated sets of 5 pull-ups (modified to jerkins as necessary), 10 Merkins, and 15 squats. With 3 minutes to go Spit and Draw Four joined the Pax.

The Q was handed to YHC who kept us at the basketball courts for a mini Lucky Horseshoe. That went something like: Run around the perimeter and then do 10 lunges. Repeat the run, and do 10 lunges plus 10 Merkins. Repeat the run, and add on squats. Repeat the run and subtract the lunges, then subtract the Merkins, and end with a victory lap after the last set of squats.

We then moseyed back to the flag in various ways (side shuffle, Bernie Sanders, hop on one leg, bear crawl).

At the flag YHC took us through 10 minutes of various stretches.

Numberama, name-o-rama, announcements (YHC doesn’t recall that there were any), and Opus took us out.

YHC apologizes for the late back blast. The poor quality of this back blast in no way reflects the quality of the workout. Dapile workouts always rock, and YHC is grateful he got to be a part.

Helix

Six magi descended upon Dapile on this surprisingly balmy Theophany. Opus, Mr. Holland and Descartes got an early start and ultimately clocked six miles, while the rest started at the traditional hour for a bootcamp. Here’s what happened with that:

Mosey to grassy area in front of the middle school for COP (all exercises IC):

• SSH (10x regular, 10x right leg only, 10x left leg only)
• Arm circles, 10 big, 5 small, reverso
• Helicopters x 10
• APDs x 15
• LBCs x 20
• Scorpion kicks x 15
• Hand-release merkins x 15
• Copperhead squats x 10

Mosey to middle school parking lot. In honor of the day, we cut the Beast in half. Exercises between parking lot islands were merkins, WWII sit-ups, and jump squats (adding an exercise each round for three rounds). In the middle of this holy battle, Descartes was guided by the light to leave the runners and join the bootcamp.

We celebrated victory with a triple-check. Timer bear-crawled to adjacent parking lot island and Bernie Sandersed back, while teammates did BTW (on a tree) and Lt. Dans.

Now having an even number of men, the bootcamp group moseyed to the basketball courts for a Dora 1-2-3. One partner hanged on a bar while the other partner did an exercise. Each pair completed 100 merkins, 200 lunges, and 300 SSHs.

Mosey back to flag with short stop at benches for dips on bench x 10, incline merkins x 10, and step-ups x 10 (all IC).

At this point remaining runners joined the boot campers for Mosey back to flag. Exercises ended with burpees IC x 10.

Numberama, Name-orama. Announcements: Good luck to our brothers running in the Snowy Owl tomorrow. YHC is part of fundraising and running team for Massey as part of Monument Avenue 10K on April 20th, and all are invited to donate and/or join the Tumor Suppressors team. BOM. Opus took us out.

Much welcome to Descartes who gutted it out and got a taste of both running and bootcamp this morning. The third F at The Local Cup after Dapile is a special part of YHC’s week, and this morning was extra special as the entire group – including FNG Descartes and Phonics – was there along with Corned Beef and Mudface. YHC loves you guys.

Six warriors descended upon the Atlee High School parking lot to take on a beautiful mid-summer morning. Opus and Speakeasy got an early start with a run; Opus shifted to join the bootcamp. Here’s what happened at the beatdown.

Mosey to grassy area in front of the high school for COP: various shoulder exercises; imperial walkers; Don Quixote’s; tempo squats; merkins

Mosey to basketball courts for modified Dora. Exercises were hanging knee raises x 50, merkins x 50, and squats x 50. Timer bear-crawled to half-court with Bernie Sanders back.

Mosey to practice field. Partner relay across the field and back. Exercises were log roll x 10, army crawl x 10, bear crawl x 10.

Mosey around bus loop for exercise stops including box jumps x 50, Carolina dry docks x 50, and dips x 50.

Mosey to front of Atlee High School for some ab work (American hammers x 15, Rosalina’s x 10, APDs x 10). Then to the wall for 50 donkey kicks, followed by shoulder mobilization wall hang (2 minutes) and couch stretch (2 minutes each leg).

Back to virtual flag for five minutes of stretching.

COT, BOM, YHC took us out.

Welcome to Mohawk. He is the reason for this post’s title, as he crushed the exercises and gave us all relief by being the first to finish most exercises (except for donkey kicks, which Opus dominated, of course). YHC loves Saturday mornings at Dapile and is grateful for a fabulous group of men! We leave better than when we came.

Five warriors eschewed any mayday on this May Day and stepped into a brisk Dapile morning for a solid beatdown.

Thang

Mosey to side of Atlee near temporary canopy for COP:

• invisible jump rope IC – regular (x 10), right foot (x 10) left foot (x 10)
• SSH IC – regular (x 10), Nancy Kerrigan (right x 10, left x 10)
• Richard Kimble OYO x 6
• Series of superman hold variations

Head to end of practice soccer field, slaloming through poles on the side of the road en route. Tabata (8 sets, 20 sec on / 10 sec off) for 4 rounds of exercises:

• modified burpees with knee kicks
• ball dippers
• Chuck Norris merkins
• squat thrust kicks

Mosey to bottom of hill near trails behind Atlee. Partner/triple up. One partner runs to gate and back while remaining partner performs exercise. Then switch. Exercises were:

• side lunges
• bear crawl
• broad jump

Interval jog back to virtual flag.

Minutes of Gumby (stretching).

Numberama, Namorama, socially distanced BOM. Opus took us out.

NMS

Thanks to Opus for cueing YHC to Q. And thanks to the whole Pax for humoring me. After a week of summer-like weather, a morning in the 40s can feel a bit uncomfortable. The goal of this morning’s workout was to live on that edge of discomfort. Temporary, controlled, intentional discomfort can be a recipe for progress. For making ourselves just a little better – stronger, more confident, and ultimately happier – than we were yesterday. YHC hopes the workout was an avenue for the Pax to make that progress individually. And, that we are all gas station ready.

Two Davillians converged on the Atlee parking lot to slosh through a workout, hot-potato style. Here is what happened.

Thang

(Helix Q)

Mosey to bus loop for COP:

• SSH x 20 IC + burpees x 2
• Lunge Squats x 10 each leg IC + burpees x 4
• Arm Circles (10 small, 5 big, reverso) IC + burpees x 6
• Helicopters x 10 IC + burpees x 8
• Copperhead Squats x 10 IC + burpees x 6
• Don Quixotes x 10 + IC burpees x 4
• Flutter kicks x 20 + IC burpees x 2

A few steps to crosswalk for a partner exercise:

One partner runs to gas pump and back while the other partner progresses forward with an exercise. Switch partners until both arrive at gas pump. Exercises were Russian Soldiers, Bear Crawl, Burpee Broad Jumps.

Mosey to basketball court.

• A. pull-ups x 3
• B. Run to 1st basketball goal and do 10 Squats; return to A.
• C. Run to 2nd basketball goal and do 20 Merkins; return to A.
• D. Run to 3rd basketball goal and do 10 Squats; return to A.
• E. Run to 4th basketball goal and do 20 Merkins; return to A.
• (Total 15 pull-ups, 40 Squats, 60 Merkins)

(Phonics Q)

Mosey to soccer field. 11s, traversing from bleachers to bench on either side of field. Exercises were Dips with full extension (think APDs) and Mountain Climbers.

Mosey to Senior parking lot by football practice field for multiple rounds of Touch-5-Trees. When returning to base, do 20 Merkins. Exercises at each tree were:

• Round 1 – Burpees x 2
• Round 2 – Freddy Mercurys x 10
• Round 3 – Monkey Humpers x 10
• Round 4 – LBCs x 20

Mosey to benches by Atlee entrance near bus loop for one leg squats (back leg on bench) Tabata style, one round (eight sets of 20 sec with 10 sec rest, alternating legs)

Back to virtual flag for Plank-O-Rama and Minutes of Mary. Exercises were:

• Alternating Carolina Dry Docks and Merkins x 10 IC
• Side plank hip lifts x 10 IC, each side
• Reverse plank hip lifts x 10 IC
• American Hammers x 20 IC
• Heels to Heaven x 20 IC

Numberama, Name-o-rama, Helix took us out.

NMS

Looking out the window now, seeing blue sky and yellow sun, it is hard to imagine that just a couple of hours ago the atmosphere was quite different – wet, muddy, dark, and just cold enough to be uncomfortable. The worst, though, was pulling into an empty parking lot two minutes before go-time. In short order, though, Phonics came on the scene, and suddenly the outlook changed.

Phonics and Helix quickly confirmed that neither had called the Q, so Phonics granted Helix the first half. Helix kept things dry. Phonics, however, grabbed the reigns and, in no time, the Pax was immersed in sloshing sounds, mud sprays, and a need to high-step to minimize slipping. Now it felt like an F3 workout.

In post-workout discussion, Phonics reflected on the sterile environment we have lived in for the past year with hand sanitizers, masks, other PPE, and avoiding human touch. Much hopeful talk about 2021 seems to focus on returning to normal. But pre-COVID “normal” was not perfect. From YHC’s perspective, 2020 was a time of tremendous progress and lessons learned. Many of our practices from 2020 should change. Some, however, should not. We should slosh through mud puddles. Washing hands is critical for public health; but it may be important, too, to find times to get our hands dirty – palms bracing the earth in a communal cadence of Merkins.

Many thanks to Phonics for letting YHC share in the workout this morning.