Tag: Dapile

A lone Davillian arrived at an alterative Pearson’s ES since Atlee HS is still an ice rink. 6:30 came and no one else arrived so YHC went at it alone.

This how it went down

Short mosey over to the covered courtyard

COP (All IC) – SSH, Helicopters, DQ, imperial walkers, LBC’s, Shoulder Taps, Heels to Heaven, Arm Cricles

THANG

Deciding Rep Cycle – several exercises with different reps and lap around the courtyard in between

KB Swings – 20, 15, 10, 5
Merkins – 20, 15, 10, 5
deadlifts – 20, 15, 10, 5
Squats – 20, 15, 10, 5

Lunge Set – Forward and Backwards lunges in the courtyard

Ice Skating Mosey – Finished and some moseying around the school

Headed back to the car and told myself out.

Headed to The Local for the 2ndF were the fatsackes met me for coffee

Spit On That!

4 Davillians none of which had Hate or Respect, braved the wind chill of 0 to get in a workout before the winter storm

This how it went down

Boo Boo and YHC did a short run around the Atlee parking while waiting on the LIFO’s then we mosey to the side entrance area of Atlee

YHC’s Q

COP (ALL IC) – SSH’s, DQ, Hillbillies, Copperhead Squats, LBC’s, Heels to Heaven, AL Prom Dates, Merkins, ARM Circles

Mini Lazy Dora – Partner does wall sit and switch when needed for 50 Donkey Kicks, 100 Merkins, 150 Squats

Bulkhead’s Q

Quadruple Check – Bear Crawl from one wall and back, Reverse lunges in place, Step Ups, and Dips

11’s – Monkey Humpers one side, Lunges, then Heels to Heaven other, reverse lunge back

YHC’s 2nd Q

Wind (Literally) Sprints – Rounds off out and back on the entrance way starting at 50%, 60%, 75%, 82.5%, and finish for 100% speed

Mosey back to the VSF

Bulkhead’s 2nd Q

GRAMS

Numberrama, Namerama, Announcements, Boo Boo took us out

MOLESKIN

It was cold for a ground and pound but the “courtyardish” area helped block the wind and the light made it feel 10 degrees warmer

Glad to have Boo Boo out with us on a Saturday

Fun Times during the 2ndF at The Local with Corned Beef joining in

SPIT ON THAT!!

3 men braved the cold and wind to get a beatdown in.

COP – usual exercises

Triple Check – starting at the cafeteria entrance, P1 wall sit, P2 hold 6 inches, P3 timer

Love flat – using the service road we do a modified love hill. Starting at a light pole P1 runs to next light pole and back. P2 bear crawls, lunges, burpee broad jumps. Rinse and repeat with modified exercises for 3 rounds.

11s – using the poles by practice field do leg raises and run across the parking lot for Carolina dry docks

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Mosey back to flag using service road, stopping at light poles for some boots merkins..

One round of ring of fire and, some GRAMs and Broga to close out.

4 Davillians and one traveler for the south came out on a rainy Saturday morning to help YHC celebrate another trip around the sun

This how it went down

Mosey to the HS basketball court

COP (ALL IC) – 41 SSH’s, DQ, Imperial Walkers, Hillbillies, Cooperhead Squats, Helicopters, LBC’s, HRM’s, Scorpion Kicks, ALT’s, Arm Circles

THANG

Mosey to the bus loop

Catch us of you can – The PAX runs backward around both the outer and inner bus loop while one person does 3 Burpees and runs to catch. Switch, Rinse, and Repeat

Mosey to the MS basketball court

Triple Check – Pull Ups, Toe Tappers, and Suicide across the courts

Mosey to the Tennis Court

Escalating Four Corners – Start with reps of 10 then lunge to the next court and do 10 reps + 20 reps. Rinse and Repeat up to 10, 20, 30, & 40. Exercises were 10 Merkins, 20 WWII’s, 30 Squats, 41 SSH’s

Mosey back to the SF with some stops of Burpees along the way

GRAMS including Michael Phelps’

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Very different weather celebrating turning 41 this year. Last year YHC got to Q in the snow which I would take over this anytime.

Thanks Rosie for making the trip and help YHC celebrate with a birthday Q. Rosie and I enjoy catching up a little while the rest of the PAX arrived on “DaVille Time”

The bus loop was a challenge today while we saw up to 10 cars come through dropping off MS boys for some sport. We notice the dad’s in the car didn’t seem very interested in what we were doing

All fun enjoying the 2nd F at the Local where Yard Sale joined us as well

SPIT ON THAT!!

Veterans of the Army, Navy, Air Force, and Marines along with two current teachers posted at Atlee High School on this perfect Saturday for a hot potato Q beatdown that went something like this.

Opus’s Q

Mosey to bus loop side entrance of Atlee High School

COP – SSH, Imperial Walkers, Tempo Merkins, Tempo WW2s, Figure 4 reversed crunches, other leg, APD, Copperhead Squats.

Triple Check – Bulgarian Split Squats, Dips, Timer runs to end of side walk and does 3 burpees.

Beat It’s Q

Mosey to Tennis Courts

Triple Check – Wall Sits, Ball Dippers, Timer does suicides with 4 stops.

All PAX members does 50 LBC for 300 total.

Phonics’s Q

Mosey to Blacktop

Rotate 3 times through 6 Exercises

• Pull-ups, Jump Squats, Heels to Heaven, Hand Released Merkins, Thunderclaps,Timer runs around blacktop.

Indiginous People Run back to VSF. Then 2 minutes of stretching OYO.

COT: Numberarama, Name-O-Rama, Announcements, Lab Rat took us out.

NMS

The DaPile bootcamp is always a great way to start off a Saturday. As YHC arrived once again fashionably late, the five other PAX members had not decided yet who was taking the lead. Thank you Opus for taking charge. What was discovered during the few minutes after 6:30 AM before the bootcamp started was there were veterans of 4 branches of the military at the bootcamp: Army (Corned Beef), Navy (Lab Rat), Air Force (Beat It), and Marines (Bulkhead). Hope in the future to have the Coast Guard and Space Force represented as well.

Five of us then went to the Local Cup for some 2nd F. Great time as always.

Announcements:

Its not too late to join the Sugar Fast. See Opus.

Have a great day everybody!

Gotta Run!

Phonics

Four gathered this morning at Atlee High School for a non-themed birthday celebration that went like this:

Mosey to the Atlee High School entrance

COP: Invisible Jump Ropes, Helicopters, Don Quixotes, Arm Circles, Reverso, Ball Dippers, Merkins, American Hammers, Heels to Heaven

Mosey to the bus loop entrance to Atlee

Tabata – 5 rounds

• Round 1 – One legged lunges, other leg
• Round 2 – Half Burpees, Synchronized Mountain Climbers
• Round 3 – Freddie Mercuries, Flutter Kicks
• Round 4 – Merkins, Dips
• Round 5 – Burpees, Donkey Kicks

Mosey to basketball courts

For 10 minutes, do as many rounds as possible of the following: 5 Pull-Ups, 10 Merkins, 15 Squats

Mosey to VSF for 2 Minutes of Mary: LBCs, APDs, Rosaletas, Hold 6 inches for count down from 30.

COT: Numberarama, Name-O-Rama, Announcements, YHC took us out

NMS:

Always a great way to start a Saturday at an F3 workout. For YHC’s birthday Q, it was nice to keep the milage low and keep the PAX together with much mumblechatter throughout the bootcamp. The 4 of us were joined by Lab Rat at the Local Cup.

It’s hard to believe that YHC has had 10 birthdays since joining F3 back in 2016. F3 helps me to prepare for the next year during the COT. It somehow makes it easier to grow old.

The backblast title is a shout out to YHC’s daughter who is living in Spain until June but having a great time.

I’ve proved that you can teach an old dog new tricks by being able to navigate the changes of the new F3RVA website.

Announcements: New Year’s convergence – January 1 at 7 AM at Dogpile.

Gotta Run!

Phonics

A triumvirate of dudes came out for a chilly Saturday workout.

COP — lots of fun exercises including dirty dogs

triple check on the hill
timer — broad jump up, run back down
toe taps
ab workout of your choosing

menage a trois sur une colline
One person runs up the hill — the others are switching between lunging and bear crawling
continue until the hill is completed

another triple check
swingset extensions out
swingset pull in
timer is 50 merkins

11’s
up the hill
10 dks on the tennis fence
1 jump squat

some running, some joggin on the way back

A few stretches to finish

4 men posted at Dapile with some good weather. Corned Beef brought his bag of tricks and the PAX decided to hot potato the Q.

Opus Q:

COP – various exercises

Dora – partner up 50x jump squats, 100x merkins, 150x lbc

Corned Beef Q:

mosey to basketball courts, setup a 4 corner circuit. C1 squats, C2 flutter kicks, C3 merkins, C4 75x jump ropes (timer)

Phonics Q

Partner up; p1 pull ups/dead hangs, p2 running jump ropes (timer). Rinse and repeat 3x.

Bulkhead Q:

Mosey back to flag. Ring of fire abs. Ring of fire squats. Some broga sun salutations to close out.

Numbers, names, Opus took us out.

Good 2nd F at Local Cup

Four gathered on this All Saints Day to get some general exercise to work off some of the Halloween delights. The 5th had already taken off for a long run, so this is what occurred in the bootcamp hot potato.

Opus’s Q

COP: Copperhead Squats, Helicopters, Don Quixotes, 30 second plank, Arm Circles, Reverso, 10 AST, 10 Hand Released Merkins, flutter kicks, Freddie Mercuries, APD, 1 legged APD, other leg, hello dollies, rosalitas, imperial walkers

Mini-Dora – Partern up – Do 50 dips/100 squats/150 SSHs while the partner ran around the parking lot islands.

Lab Rat’s Q

Mosey to the tennis courts

Elevens – Run to the end of the courts and back doing these exercises: Merkins and Squats

Phonics’s Q

Go back to the VSH and get weights.

Do the following 4 times: Powercleans with 20 pound dumbbells, Bent over Rows with 25 pound plate, Ab exercises of choice, run around island in parking lot.

COT: Numberarama, Name-O-Rama, Announcements, Spit took us out.

NMS:

Great group today. Spit is training for the Richmond 1/2, so he did a long solo run. The DaPile bootcamp recently has done a good job of keeping the PAX together which has created good mumblechatter. Today, movie quotes were an important part of this. Bulkhead, Corned Beef, and Surf n Turf joined us for coffee.

Announcements: Many prayers were needed today.

Gotta Run!

Phonics