Author: Spit

  • Block Party for Three

    3 Davillians came out to enjoyed the cooler but still humid morning for some KB fun.

    This is how it went down

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Flutter Kicks, Arm Circles

    THANG

    Block + Bell Horseshoe – Using he length of the parking lot, start at one side with cinder blocks.

    • 1 Burpee Block Jump Overs then running to the other side and complete 5 KB Swings.
    • Run back for 2 Burpee BOJ’s then back to the KB for 5 Swings + 5 Goblet Squats.
    • Rinse and Repeat up to 5 Bupree BOJ’s and the following exercises: 5 Swings + 5 Goblet Squats + 5 Overhead Press (Right) + 5 Overhead Press (left) + 5 Sit up/Press.
    • Reverso back down starting at 4 Bupree BOJ’s and removing Swings. Finish with 1 Burpee BOJ’s and 5 Sit-up/Press

    Block + Bell Horseshoe (Round 2) – Same length but switching the cinder block exercise

    • 2 Leg Lifts w/ Block Hold then running to the other side and complete 5 KB Swings.
    • Run back for 4 Leg Lifts w/ Block Hold then back to the KB for 5 Swings + 5 Goblet Squats.
    • Rinse and Repeat up to 10 Leg Lifts w/ Block Hold and the following exercises: 5 Swings + 5 Goblet Squats + 5 Overhead Press (Right) + 5 Overhead Press (left) + 5 Demon Crushers
    • Reverso back down starting at 8 Leg Lifts w/ Block Hold and removing Swings. Finish with 1 Burpee BOJ’s and 5 Demon Crushers

    Back to the SF for Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small but great PAX today. Wild Thing finally made it out for a Wednesday workout and crushed it. Trout pushed through the humidity and YHC did his best to keep up as well.

    Today’s workout was inspired by hopefully the up coming Iron PAX challenge. Trout shared a story from last year’s Iron PAX where he EHed a buddy to attend F3 Atlanta and his first post was an Iron PAX challenge. Ouch!

    Great mumble chatter about up coming school year and more stories from Trout’s cross country drive

    SPIT ON THAT!!

  • Tour of Atlee

    2 Runners, 6 miles, and great mumble chatter.

    Spit On Thatt!

  • Lord of the Flies

    4 Davillians showed up for some mid week Kettlebell fun

    This is how it went down

    Mosey over to our normal COP courtyard

    COP (ALL IC) – DQ, Helicopters, SSH, Cherry Pickers, LBC’s, Flutter Kicks, Heels to Heaven, HRM, Arm Circles

    THANG

    Mosey to the back of the school

    Partner Loops – Partner up, first part work on an exercise while second partner does a loop around sidewalk. Exceries were as follows:

    • Step up the stairs and backwards down holding the KB
    • Leg lifts with KB
    • Overhead Press

    Mosey to the bus loop

    Dora – 100 Merkins, 200 Demon Crushers, 300 Goblet Squats

    Mosey to the SF

    1MOM – Boat/Canoe

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great morning with the small PAX. Mumble chatter about Phase 3 and if concerts will happen this summer. Yard Sale and YHC had some issues with flies/bugs attacking us during the COP. Must be something in our blood

    SPIT ON THAT!!

  • Tomato Run Tuesday

    2 Davillians decided to go rogue and have their tomato run on a different day.

    Meeting at 6, The Carpenter and YHC started at the Honey Meadows clubhouse and did the King Charter/Totopotomoy Loop to get in 5.25 miles

    Great mumble chatter about recent events and our up coming Colonial

    SPIT ON THAT!!

  • The Father’s Day Game (sort of)

    4 Davillians including a FNG had to changes the game day plans since it ended up being a small pax.

    This is how it went down

    Mosey a lap around the school and circle up on the blacktop

    COP (ALL IC) – DQ, SSH, Helicopters, LBC’s, Flutter Kicks, Arm Circles

    THANG

    11’s – Squats and WWII situps

    Mosey to the soccer field

    Penalty Kicks – Starting first no goalie. If Goal was made PAX did 1 Burpee, if missed 5 Merkins. Two Rounds of that. Added a goalie, if goal was made PAX did 1 Burpee and goalie did 5 merkins. If missed switch exercises

    Mosey to the baseball field

    The Cycle – Just in baseball, we touched the all. First time up a single (5 merkins at first). Rinse and repeat with a double, triple, and homer adding 5 merkins each base

    Mosey to the track

    Catch me if you can – Partner up, starting a 1/4 of track between each other, start running around the track and stopping every 1/4 lap for 5 squats. After one lap Partner 2 can stop Squats. Switch, Rinse, and Repeat.

    Mosey back to the field

    Frisbee Toss – PAX took turns throw the frisbee. While in the air the PAX sprints towards it. Once it hits the ground, PAX completes an exerise chosen but the thrower

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    So the Father’s Day Games didn’t go as planned since most of the PAX was a no show. Hopefully we will have better luck next year

    Thanks Opus for bring your 2.0 out and for Wilt for ET his friend

    Welcome to Bullseye! A rising freshman at Atlee HS how is going out for the football team and loves Archery

    SPIT ON THAT!!

  • The Father’s Day Games

    The Father’s Day Games

    The Daville PAX will be hosting a 2.0 friendly workout this Friday at The Creek

    https://www.google.com/maps/place/Pearson’s+Corner+Elementary+School/@37.677916,-77.3897449,15z/data=!4m5!3m4!1s0x0:0x20ef2c4dd83486ae!8m2!3d37.677916!4d-77.3897449

    WE will be playing F3 Style Soccer and Ultimate Frisbee.

    Come join us and bring the kids for some pre Father’s Day fun!

  • 20’s for the Graduates

    10 Davillians arrived on the grounds of Atlee HS where this past week the class of 2020 had their social distancing graduations

    As a tribute to the them, this how it went down

    Mosey to the grass in front of Atlee

    COP (ALL IC) – 20 Burpees OYO, 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 20 American Hammers, 20 Flutter Kicks, 20 HRM OYO, Arm Circles (10 forwards, 10 backwards).

    Mosey to the bus loop

    THANG

    20 Minutes 4 Corners – 20 SSH’s, 20 WWII Situps, 20 Dips, 20 Merkins for 20 minutes (10 minutes outer loop, 10 minutes inner loop)

    Mosey to the tennis court

    Bear Crawl Medley – Partner up, one partner bear crawls the length of all 3 courts then runs back while the other part works does 20 reps of LBC’s and Monkey Humps. 20 Rounds (10 each) – 8 rounds the full length, 8 rounds halfway, 4 rounds just one court

    Native American Run back to the SF

    5 MOM – PAX’s called out exercises in 20 reps All IC

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Congrats to the Class of 2020!

    Hash (Corned Beef’s 2.0) – Atlee HS
    Hat Trick (Helix’s 2.0) – Atlee HS
    Jiff – Virginia Tech
    Flee – Virginia Tech

    Great June morning! It was sunny and below 70 with a great breeze. The PAX had mumble chatter going the who time and continue it with COFFETERIA at The Local Cup afterwards

    ANNOUNCEMENTS

    Pre Father Day Field Day at The Creek this Friday!

    SPIT ON THAT!!

  • Spontaneous Hillcrest Run

    A lonely Davillian made the last minute decision to brave the heat and get some miles on Hillcrest. YHC wasn’t sure if anyone would be there since it didn’t seem there has been a Backblast for this AO in a couple of week.

    Got in one long loop and one short. No TYA or Swirly was spotted but a few of TYA’s neighbors were out getting in their hill running.

    YHC plans to be back throughout the summer for Colonial 70 prep.

    SPIT ON THAT!!

  • Feeling Hot Hot Hot

    4 Davillians with all 4 Qing a Hot Potato Q.

    This is how it went down

    Trout’s Q

    Warmup – Lap around the school

    COP (ALL IC) – Arm Circles, Helicopters, Scorpion Kicks, LBC’s, Windshield Wrappers

    Mosey to the track

    Sign Stop – Completed one lap around the track start first with broad jumps, 5 burpees at Sign #1, Lunge to the next sign, 5 more burpees, rise and repeat to signs #3 and #4.

    Yard Sale’s Q

    Mosey to the sign the school

    Touch a Tree – Partner up, 6 rounds of touching a different tree while other partner does Balls to the wall

    Wilt – Lap around the blacktop stopping for 50 LBC’s, then 50 Heels to Heaven, and 50 (2ct) Flutter Kicks. Rinse and Repeat

    Spit’s Q

    Mosey to the playground

    Mini Dora – 50 Pull-Ups, 100 Merkins, 150 Squats (modified to 100 for time). Partner does a lap around the playground

    Opus’ Q

    Mosey back to the SF

    1 MOM – SSH AMRAP

    Numberama, Namerama, Announcements, then Opus took us out

    MOLESKIN

    Summer is here for sure! Temps have been in the 90’s the second half of this week so Gloom has truly been Sunny and 70. The breeze was a nice relief today.

    Mumble Chatter today focus around the return of sport or the lack of it from MLB.

    ANNOUNCEMENTS

    • 4 of July Convergence is in the works. Sure pre blast will be out soon
    • Pre Father Day special workout at The Creek Friday the 18th. YHC will send out details soon

    SPIT ON THAT!!

  • Something New

    6 Davillians arrived on a Wednesday morning for a KB fun.

    This is how it went down

    Warmup – Mosey around the parking lot twice

    COP (ALL IC) – SSH x 51 (Happy Birthday Yard Sale), DQ, Goblet Squats, LBC’s, Flutter Kicks + KB Hold, Halo x10 + Triceps overhead x5, Reverso.

    THANG

    Kettlebell Ladder Complex – 5 exercises strung together intelligently so they can be performed from one into the other without rest or having to stop in between. … Start with 1 rep set and up to 10 reps

    Slingshots
    single Arm Deadlift
    Swings
    Squats
    Situp + Press

    Demon Crushers x25 IC

    Triple Check – Donkey Kicks, Rows, and Figure 8 Lunge

    3 MOM – LBC’s KB Hold, Flutter Kick + Press, Goblet Hammers, Boat/Canoe

    Numberama, Namerama, Announcements, then Yardsale took us out

    MOLESKIN

    First off Happy Belated Birthday Yard Sale, 51 years young (Respect!).

    Great to be back at MANNDate. YHC wanted to try something new with Kettlebell complex. It definitely brought its own challenges.

    Good to see No Idea and Trout out and about with us today

    ANNOUNCEMENTS

    Don’t forget to sign up for the Post challenge this month: https://docs.google.com/spreadsheets/d/12T3CrYVUljOlFu9FYO3krk-ZaVehZMF5LZ7kN05EHDA/edit?usp=sharing

    SPIT ON THAT!!