Author: Spike

  • Snowy Daville for One

    Cleaned off the truck and headed over to Daville for a fun snow workout. Waited in car until 5:30am but didn’t see any other Davillians so I bundled up and went off for the workout.

    Started with 1 mile warm-up run

    10 pull-ups, 30 step-ups, 30 merkins – Repeat x3

    Moseyed over to football field. 10 squats at one end and sprint 100 yards in snow to opposite end of field, 9 squats and sprint back. Continued until down to 1.

    Headed back to side of field for one more round: 10 pull-ups, 30 step-ups, 30 merkins

    Finish up with 1 mile run back

    Great morning for a little solo fun in the snow. Also took truck to back parking lot after workout to play a little more.

    Hope everyone stays safe out there today and enjoy the snow.

  • A Little Hill Workout

    6 Davillians showed up for our weekly run this morning. YHC had given everyone a heads up we would be switching it up a little this morning and doing a hill workout rather than a normal run.

    We started with a warmup jog to the Knollwood entrance a little over a mile from starting point. Once at hill we started at bottom and gave it all we had to run to top (about .15 miles), then walk back about 100 yards and jog down to bottom of hill. Repeat. Half the group completed 6 rounds and other half completed 5 reps. Finished with 1 mile jog back. Total mileage was approximately 4-4.5 miles for the PAX.

    Counterama, Namerama, Announcerama, 6th man

    We encouraged each to sign up for Q’s and continue to work on getting others out for workouts.

    Great workout this morning fellas.

    YHC took us out in prayer.

  • 2020 has been a Beast!!!!

    YHC was excited to lead again since it has been a while. 9 Davillians showed up and 1 guest (Farm Country) from the Atlanta area visited.

    COP: SSH, DQ, Merkins, LBCs, and Arm Circles

    The Thang:

    Since 2020 has been an interesting year, YHC figured it was only fitting to finish out the year with the Beast. Typically the Beast consists of 6 exercises with 6 locations but we did it in the parking lot which had a bonus island so we had 8 exercise spots. Started with 6 Merkins at each island in parking lot (4 down and 4 back) running from island to island. Followed with WWII Situps, Jump Squats, Mountain Climbers (4 count), Heels to Heaven, and finshed up with Burpees. All of the PAX completed 48 reps of each exercise.

    Next we head around the corner of the school where we partnered up for some more fun. First partner Bear Crawled to sidewalk and then ran to road and back while second partner was doing alternating shoulder taps with feet against wall. Swap when first partner was back from run. Repeat with next exercise being Donkey Kicks. 3rd round we changed to Crab Walk with Wall sits and final round we did Stump Merkins.

    Mosey back to flag for Numerberrama, Namerama, Annoucements.

    Farm Country introduced us to “The 6th Man” which they do at the end of every OA back at home. This consists of the the #6 guy going into the center to tell group a little about themselves. It was great to learn about Farm Country and have him visiting us for the day.

    2020 has has its ups and downs for all of us but I am thankful we have F3 and the group of guys to support each other. Here’s to a great 2021 for our group. Thanks for letting me lead today.

    New Years Day Workout at The Creek – 6AM

    Spike

  • Who invented the Burpee?

    5 Davillians got out of bed to enjoy the beautiful morning.

    This is what went down

    COP – SSH, Merkins, DQ, Merkins, Arm Circles, Merkins

    Burpee Ladder

    Start at first light post and run to next, complete 2 burpees and plank for PAX. Run to next light, 4 burpees and plank for PAX. Continue counting by 2 up to 10 and then work way back to 2 at each light post. 50 burpees total.

    11’s

    Begin with 1 hand release Merkin, Bernie Sanders up hill to fence and complete 10 Helix Squats. Back down hill for 2 hand release Merkins. Repeat each until complete.

    Dora

    Partner up in groups of 2 and 3. Exercises: 100 Donkeys kicks against wall, 200 Merkins, 300 LBCs. One person per group running bus loop while others are completing exercise.

    Back to flag

    Numbers, names, announcements

    Memorial Day Workout for Daville at Hanover Wayside Park @ 7am.

    After our Burpee ladder conversation picked up about who/how was the Burpee created. Thoughts were that it was from football up/downs. According to google here is your answer.

    The burpee was invented by the exercise physiologist Royal Burpee in the late 1930s while he was getting his Ph.D. at Columbia University. Burpee created his multipart move as physical fitness test.

    I guess the Burpee has been around for a while.

    Keep up the good work for the Merkin Challenge. This mornings total was 265 Merkins.

    Great job this morning guys. It was pleasure to lead.