6 straight A students came out for a first day of school beatdown that went something lke this…
Run the light posts in the front of the school. Each light post is 10 Mountain climbers (2 count of course)
Front of Chickahominy for the mini COP — SSH, DQ, Hillbillies
Run to the new exit for Chickahominy — PSA for the new exit freeway. increasing merkins at each yellow and black warning sign, 10 WW2’s at each speed bump
Mosey to the pull up bars — each person does 5 pull ups while the rest of the PAX does squats. Opus chose Spike (teacher’s pet) to be the demonstrator of the pullups. Nice Form. Once Spike was done, he chose the next person to go, etc.
Triple check on the playground Swing push outs & plank, run the length of the school and back, alternate 5 inclined merkins and 5 dips on the bench
7’s — 1 burpee, bear crawl up hill, 6 flutterkicks — repeato until 6 burpees and 1 flutterkick Then do 10 flutterkicks. Run back to bus loop. When we get to the bus loop do the mountain climber run again. Back to flag.
Numbers, Names, Announcements, YHC took us out
It’s always mixed feelings at the beginning of the year for YHC. Still looking for that endless summer, but ready for the challenge of a new school year as well. The playground has endless possibilities for fun in the future. We will be back.
A long time ago in a land far away there lived a man named Fibonacci. That wasn’t his real name of course. It was just a made up name. His real name was too hard to pronounce so he chose a name that was easy to rhyme with “bocce” and “splotchy”. Since today is in fact a Fibonacci day, this workout was dedicated to him and his lasting effect on the world of math. Because of him, we do not have to use those wretched Roman numerals because he introduced the Hindu-Arabic numeral system to Europe which we still use to this day. And he also had this cool sequence of numbers named for him. Thank you Fibonacci. Thanks from the bottom of our hearts. But YHC digresses…
COP — SSH, LBC, Tempo Merkins, reverse crunches, AST’s, American hammers, plank jacks, DQ’s
(Many PAX members were unaware that Fibonacci had his demons and was definitely far from perfect. YHC did some research on the dark web that casts a serious shadow on the life of our hero Fibonacci.)
He looks like an innocent schoolboy but his many secrets were recently brought to the light of day after the raid on Area 51. What the hell is up with that stupid hat?
The first of his unknown secrets uncovered on the dark web was his nightly ritual of sneaking out of his house and down to the convent to play a little Peeping Tom action on the nunnery not too far from his house. In honor, we did 2 sneaky merkins, ran for a bit, picked up a a kettle bell and then did 3 bob and weaves (to duck out of sight of the Mother Superior when she came around). Increase to 5 sneaky merkins and 8 bob and weaves. Then 13 sneaky merkins and 21 bob and weaves. Fibonacci never got caught in his little sneaky game. But the dark web knows…
from L. to R. Mario, Super Mario, Luigi
More research on the dark web revealed his out of control passion for the plumbers wife who lived on the outskirts of town. This was the result of their secret tryst. Three high spirited baby boys who showed a knack for getting into trouble and going on wild adventures across many worlds. In honor of the triplets, we did the illegitimate triple check. 1st time — timer is the donkey kicker who did 8 — others were doing KB Thrusters and lawnmowers. All complete that round. Then up the ante to 13 DK’s for all. Up the ante again to 21 DK’s.
Prison is hell, especially for a guy like Fibonacci who wore a weird looking hat.
Things really spiralled out of control after that as Fibonacci spent some time in the local slammer for racketeering and tax fraud. (He was good with numbers, but not that good). In the big house, he developed a very important game called Don’t Drop the Soap. In honor, we played the same game with Kettle bells. Hold the KB out in front with straight arms. Upon dropping the KB, do a penalty lap around the loop and then come back and do 5 overhead presses. play again with penalty lap and 8 presses, then again with a lap and 13 overhead presses.
Fibonacci gets back in line. After his ugly and sordid past, the dark web notes that his life was changed and he got back on the straight and narrow. In honor of this, the PAX got in a line and passed a KB from person to person to celebrate his changed life. Each pax member would pass the KB and then run to the back of the line to continue the fun.
Numbers, Names, Announcements
YHC took us out.
NMS — Yes, today is a Fibonacci day but YHC didn’t realize this until he came home and talked to his daughter about what we did this morning. She asked “Is today a Fibonacci day?” YHC was astonished upon looking at the date that it actually was!! 8 and 21 are on the sequence! Weird!! Had fun this morning, gentlemen! Remember if you need to scoop some dirt on anyone, the dark web is there for you!
7 lucky bros showed up for a Daville workout that would leave them aiken. Here is what transpired…
SSH
Helicopters
Crab cakes
diamond merkins
reverse crunches (gas pumps — they worked!)
AST’s
crunchy frogs
angled knee jumps
american hammers
werkins
Mosey to the bus loop for round one of Aiken legs (20 of each of the following — squats, lunges, split jacks, box jumps)
Mosey to tennis courts for modified 4 corners — Run counter clockwise to corner one, 10 merkins, run the rest of the loop and plank up for the 6 — run clockwise to corner 2 — do 20 mountain climbers, keep going to next corner and do 10 merkins, back to start and plank — run counter clockwise, 10 merkins, run, 20 mountian climbers, run, 30 WW2 situps, back to start — last round — stay at first corner do 40 SSH, run, 30 ww2 situps, 20 mountain climbers, 10 merkins, back to start
Mosey back to Aiken legs area for a second round of Aiken legs! Yay!
5-1-1 5-1-1 5 donkey kicks at Atlee, run to first fence, 1 burpee, run to second fence, 1 burpee, continue to chickahominy wall, 5 more donkey kicks, come back and do the burpees on the way back as well. Then do the same exercises with 4 dk’s and 2 burpees Repeato with three of each. Indigenous people’s run back to the flag
a round of mary including but not limited to the following exercises — mountain climbers, hand release merkins, dirty dogs, LBCs, etc…
Numbers, Names, Announcements
NMS — Being awake at 3:45 has it’s advantages — it means you are up for at least an hour before everyone else and can get mentally ready for the workout. YHC had lots of Q energy today — I hope that energy was spread to the rest of the group! Not much to report from today — mumblechatter was minimal (no Emoji or Labrat or Phonics). The PAX rocked it today — excellent work by all. Thankful for Marco Polo and Bulkhead’s new job situations! Prayers for Helix and his family as mom and daughter head to Childrens Hospital of Philly to hopefully get some answers and peace of mind for the future. Keep praying for our nation as well — there are a lot of good people here in the US, but all we hear about is the truly awful stuff on the news. Bring a positive light to the people you converse with today — you never know what someone else is going through. “Be the change you want to see in the world.” — Mahatma Gandhi
5 firecrackers showed up today for a July 5th beatdown.
Run around the church — hide behind Truck until Phonics found us. 10 burpees OYO, continue run with some karaokes in there for good measure.
COP — High Knees Butt Kickers Twisty Jumps (aka the Richard Simmons, Emoji loved these) Hillbillies Cherry Pickers Tempo Merkins Alternating Shoulder Taps WW2’s Freddie Mercuries SSH
Line up the PAX for some sneaky merkin fun
1st time — 5 sneaky merkins, run to first curb, 5 mountain climbers, run back, 6 inches for the 6
2nd round — 10 sneaky merkins, run to second curb, 10 mountain climbers, run back, 6 inches
3rd round — 15 sneaky merkins, run to third curb, 15 mountain climbers, run back, 6 inches
4th round — 20 sneaky merkins, run to bball hoops, 20 mountain climbers, run back, 6 inches
Tabata heaven 1 — alternate exercises — Situps and flutterkicks 2 — alternate — merkins and diamond merkins 3 — alternate — helix squats and smurf jacks 4 — all out burpees
back to the flag for a few american hammers
Numbers, Names, Announcements
NMS — July 5th — not the day that people remember when thinking of the birth of our country, but possibly an even more important day than July 4th. I wonder what our founding fathers were thinking the day after signing that historic document — was there some buyers remorse? was there an internal struggle weighing the values of safety and conformity vs the possible joyous freedom they could eventually attain? Or did they just dive right in guns blazing, balls exposed? Where are we in our battle against mediocrity, conformity, taking the safe road? Do we strive for something greater than what can be attained through doing things the same old easy way? What have we done to challenge ourselves recently, to challenge others to take the road less travelled, the path that might be harder, but leads to so much growth? There are brothers out there struggling with really difficult things in their lives, things that are difficult to admit, things that drag us down. Who will help carry those burdens? Let’s step up not so much for ourselves, but for the lives of these guys. Make your July 5th just as important as your July 4th. SYITG!
YHC showed up super early for this one and waited for someone else to take on the kettlebell challenge today. No one did, so YHC went for a run that went something like this. Run South on Pump for as long as the sidewalk allowed. Take some side jaunts into various neighborhoods to get to 4 miles. See ya in the gloom!
36 Tough souls (including 3 FNG’s) showed up this morning for a little respect.
COP —
IJR
AST Merkins
DQ
Jack Squats
Figure 4 reverse crunches
Polar Bears around the world
Mosey to the Triangle Bear Crawl short side, run down hill, Benie Sanders back up hill, alphabet with legs while waiting for the 6 Reverso — Run down hill, Bernie Sanders long side, crawl bear short side, alphabet backwards for the 6
50 in the theater 1st step — 5 box jumps, 5 inclined merkins, 5 dips, 5 situps with legs on steps 2nd step — 10 of all the aforementioned exercises alternate between 5 and 10 all the way up. Modified for time — When Helix got to the top (the only one), we all finished the step we were on and met up by the top of Love Hill.
Love Hill (or is it Hate Hill?) 1 partner runs down to the gate and back while the other partner is doing a combo of the following exercises — Broad Jump Burpees, Lunges and Bear Crawls Had to finish this up early as well. Spit led some exercises while the PAX waited for the 6.
Head back to the flag for a little Mary, which included Mountain Climbers and Smurf Jacks
Numbers, Names, Announcements
NMS — Thanks to everyone who came out to support YHC for his first Dogpile Q of respect. It’s been a great ride so far, gentlemen. Looking forward to many more years with you knuckleheads. Great job today by Helix finishing the steps of respect. Spit, thanks for helping keep things going during the Love hill section. Hardywood, YHC was so glad to see you today. You are such an affirming dude and I love you man. There, YHC said it. When Hardywood and Emoji embraced this morning, the sun was blotted out by the sheer magnitude of the light between these guys. What a great morning for a workout! SYITG!
Announcements — 1) YHC’s band is playing tonight at Marty’s Grill in Hanover starting at 9. 2) Convergence at Tredegar Monday at 7! 3) Puppy pile next Saturday at 7 AM. 4) There was a run mentioned as well, but YHC doesn’t remember all the details (oldness). Can someone post in the comments, please?
Could be the name of the workout or what is about to happen on Monday.
13 dudes showed up to take on the last Q of YHC’s quadragenarian life.
Parking Lot Tracers
Circle up in the wettish grass
arm circles
DQ
crab cakes
plank jack merkins
dying cockroach
ball dippers
diamond merkins
bird dogs
plank jack merkins
Mosey over to the Wall 5 DKs, bear crawl to sidewalk, jump to basketball courts, run one suicide, jump to sidewalk, bear crawl to wall, 5 DK’s, wait for 6 10 DK’s, crab crawl to sidewalk, lunge to courts, run one suicide, lunge, crab crawl, 10 DK’s 15 DK’s, bear crawl, jump, one suicide, jump, bear crawl, 15 DK’s
10 stump merkins OYO
Mosey to tennis courts for Dora Run around the court 100 merkins 200 flutterkicks single count 300 SSH
Back to the flag for a few minutes of Mary tempo merkins, american hammers
Numbers, Names, Announcements
YHC took us out.
NMS — Well, YHC has mixed feelings about the upcoming day of demise. On the one hand, 50 is a largish number. On the other hand, YHC looks at Emoji and is like ” Hey 50 ain’t so bad!” It was a great morning with only a smattering of mumblechatter. Welcome to Corned Beef! Hope to see you again soon in the gloom. Loved the cooler weather this morning and the bright skies. Fun times!
Announcements — Summer Tour is coming up — sign up on the Google Doc– was a lot of tun last year to hit different AO’s in the summer. Looking forward to trying to finish the whole thing this time around.
New AO coming soon to the Daville area — Thursdays at Mechanicsville Elementary. Details to come.
Welcome to May! 6 righteous dudes started May off on the right foot.
Over the head carry around the loop into COP
arm circles
SSH
DQ
mountain climbers
LBC’s
shoulder tap merkins
KB swings
bob and weaves
wonderbra
kb windmills
Date your mate — Alternating wheelbarrows for half a loop. 25 PLT’s and 25 jumpovers
Finish the second half of loop with lunges, then do 5 renegade rows and pass your bell to your partner, who was planking. Switch back and forth 2x an arm.
LAZY DORA — 100 2ct kb american hammers whilst partner is holding 6 inches 150 overhead presses whilst partner is holding helix squat 200 round the worlds whilst partner is planking
Mary time — halos, figure 8’s, squat curls, imperial kb walkers, straight arm sits
Numbers, names, Announcements
NMS — I love May! It is National Dental Health Month (so everyone was supposed to be smiling during the workout this morning. That didn’t happen. Emoji would have done it, just saying.) It’s also Correct your Posture Month so what better way to spend it than working on your core! Finally it is Date your Mate month! That is what we focused on this morning. Spending quality time with your mate doing Partner leg tosses and Jump overs and KB handoffs. Try that with your M. She would love that. Peace, Opus!
Announcements — Good luck to Mudface, Chewie and No Idea on their Rugged Maniac this weekend. I think Wheelie is also running this but not with the other three. Good luck to him as well!
Field Day at Dogpile on May 11th — be there or be square — sounds like it should be a blast!
Possible new AO at Mechanicsville Elementary School! Details to come!
Hot potato morning — 9 showed up for some home fries with some catchup. 🙂
Labrat kicks it off with Parking Lot Tracers
Handoff to Bulkhead for the COP SSH, DQ, LBC’s, IW, Hand Release Merkins
Spike steals the Q — run to the back hill for some 11’s 1 Burpee, Bernie Sanders up the hill, 10 WW2’s you know the drill for the rest.
Yardsale — a little fartlek. Run to lights on the right. First person there starts doing an exercise, everyone else does it when they arrive. Exercises included JumpSquats, Burpees, 6 inches, people’s chair
Helix — Run to a numbered square. Helix asks for the number of parking spot and creates magic exercises for that number. Spot 86 — 8+6 = 14 burpees. Spot 36 = 36 flutterkicks
Opus — finish in a circle with 4 merkin ring of fire. still time left? do 5 more — time is up.
Numbers, names, announcements
NMS — Q sheet became open last night. Phonics suggested hot potato. Great idea! YHC loves the hot potato because of the random nature of it. Plus, everyone brings their A game to lead! Bernie Sanders killed us this morning!
Announcements — Puppy pile this Saturday — bring your 2.0’s. If you don’t have any 2.0’s, it’s kind of creepy to show up at Puppy pile. Ghost Flag at The Forge this Thursday! Field Day — May 11 at Dogpile! Should be a blast!
10 really good guys came out this morning for a good friday beatdown.
Here is what happened…
Run around the church, one length as a backwards run.
Circle up for the COP
Everyone in the circle, sideways bear crawl around the circle to the right. At the Q’s call, do 5 merkins. Repeat one more time to the right, then do the same thing going back to the left.
Copperhead Squats
SSH
Jack Squats
Tempo Merkins
Diamond Merkins
Arm circles
LBC’s
Pistol Squats
Head to the Pavilion for the next set of exercises — 1 box jump, 1 inclined merkin on benches increase by ones up to 5 of each run to the road and back, wait for the 6
Repeato on the box jump inclined merkin combo crab walk to the curb and back
Third time repeato skip to the loop at the entrance to the church and plank for the 6
Triple check Bear Crawl the loop, jump squats and flutterkicks were what was in order for the triple check.
Wind sprints FTW
Circle up for a few SSH
Names, Numbers, Announcements, YHC took us out
NMS — YHC wrote in the FB group about today being a good friday workout. Emoji responded that it would be a great friday workout. Made YHC smile! Thanks Emoji. Emoji also said this morning before the workout that if Jesus could go through what he went through on Good Friday, we could withstand a few SSH. Agreed. Three. Jonah. Three days in the depths of the whale. Triune God. Three tempations for the Christ. Three times denied by a friend. Three days in the depth of the tomb. Resurrection. Three times of affirmation of love for the denier. Where are you on this holy day? A doubter? That’s ok. Jesus can work with that. A sinner? Um yeah, aren’t we all? A seeker? Keep searching. Wherever you are, Jesus meets you there. “While we were still sinners, Jesus came to give his life for us.” Good news for a good Friday.
