Tag: Dapile

  • I had a good title for this one, but then I forgot…

    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

  • Circuit Saturday

    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

  • I did not see that coming!

    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

  • Birthday Boy Beatdown

    A triple B workout was in order this Saturday at DaPile so here is what went down:

    COP

    YHC has some music, jump rope, bands, kettle bats (10#) and pickle ball paddles and balls…what is in store for this morning? Well we mosey to the tennic courts and Opus helped with thurning the lights on. While they were warming up here is the warm up: 10 4ct SSH, 10 DQ, 10 helicopters, 10 figure 4 Indiana leg lifts left leg, repeat with right leg, 20 LBCs and 10 American Hammers.

    THANG

    YHC sets up 5 stations and 1 person on each side of net with the Pickle ball paddles and ball. The pickle ball players are the timer with hitting 5 hits in a row over the net and keep going. The highest was 52 hits over the net with YHC and Mustang(almost 59). The other 5 stations were – Station 1 – Dealers choice merkins (Drydocks, Hand release, Ranger, diamond, etc.), Station 2- Dealers choice abs (flutter kicks, LBCs, Freddie Mercuries, etc…), Station 3 bands – Dealers choice arms, Station 4 Jump Rope and station 5 dealers choice Kettle Bats (squats-swings, halos, arm lifts, etc.

    We rotated stations for 45 minutes then mosey back to flag for numberama, namerama.

  • and then there were four … five

    Great morning for a workout — Hot potato was called and we went forth

    COP — normal stuff, nothing too crazy

    extended four corners — Opus
    10 merkins
    20 WW2
    30 SSH
    40 squats

    rotate around so that every exercise is done 10, 20, 30 and 40 times.

    Pass to Helix
    bear crawl to your partner, give them a high 5
    crawl bear back to the start
    do it again with the other hand

    crab walk to your partner
    give them a foot 5
    walk crab back
    do it again with other foot

    Partner 11’s
    one partner does 10 assisted merkins and 1 PLT
    next partner does 9 and 2
    etc. and etc.

    Pass to Trail Mix
    Dip/LBC combo
    50 of each

    IP run back, tag Spit who was running

    Stretching…

    Coffee…

    Great morning!!

  • Hot Potato Dapile

    YHC was rolling in real hot while Opus led the rest of the PAX with some COP. Corned Beef brought some jump ropes and other toys. The PAX decided to setup some stations in front of the school and do a circuit workout. Rinse and repeat with mixing in different exercises.

    Mosey back to flag for some ring of fire squats and some GRAMS.

    Spit joined us at the end of his 9 mile run.

    Numbers, names, Spit took us out.

    Good 2nd F at the Local Cup

  • And then there were two.

    YHC pulled into a dark parking lot at Atlee High School on this perfect Saturday morning to find himself all alone. A minute late, Trail Mix joined him and off they went. This is what possibly occurred in this hot potato Q.

    Phonics’s Q

    Parking Lot Tracers

    COP – SSH, Helicopters, Arm Circles, Don Quixotes, One legged lunges, other leg, Merkins, Angled Knee Jumps, LBCs, Freddie Mercuries, Flutter Kicks

    Partner Up for 3 rounds in Tennis Courts

    • Round 1 – One partner runs to end of each court and back and does 5 Merkins at end for total of 15 merkins while other partner does The People’s Chair. Alternate
    • Round 2 – One partner runs to end of each court and back and does 5 jump squats for total of 15 while other partner holds 6 inches. Alternate
    • Round 3 – One partner runs to end of each court and back and does 3 burpees for total of 9 while other partner does APDs. Alternate

    Lat Hangs/Merkins

    Alternate 3 times for this exercise. Hold Pull-up for 10 seconds and then lower for 5. Then do Merkins In Cadence. Merkin Exercises were: Regular, Hand Releaded, Diamond, Wide Grip, Incline, Regular

    Trail Mix’s Q

    Mosey to bus loop.

    Run in opposite directions around inner bus loop. When meet up, alternate between 20 LBCs and 20 Flutter Kicks. Did 5 laps.

    Do Dips while timer runs to bus loop and back. Did 5 times.

    Mosey back to VSF

    COT – Numberarama, Name-O-Rama, Announcements, Trail Mix took us out.

    NMS

    Great to be out this morning working out with Trail Mix. It felt like we were in constant motion and got in a fair amount of steps. YHC headed home after the bootcamp but Trail Mix joined others including BAM! and Opus at The Local Cup for the 2nd F.

    Announcements:

    Sign up for Breaking Bread and The Bridge

    Gotta Run!

    Phonics

  • On DaVille Time

    3 Davillians arrived at various times to DaPile this morning and this how it went down

    YHC arrived for a 7 mile run around 6:15 that included a down and back of Giles for 3 miles then a down and back of Honey Meadow Estate for 4 miles

    Surf n Turf arrived at the normal posted 6:30 time for a solo bootcamp

    Opus arrived at 7 for quarter mile repeats around the school loop to get 2+ miles

    All did their own thing for 2ndF including YHC stopping by the Local and a short chat with Helix who include Sippy’s BDay Q at Dogpile

    Half Marathon training continues for YHC next we at DaPile

    SPIT ON THAT!!

  • We Ran 4 Miles and Did Other Stuff Too

    We ran 4 miles and did other stuff, too.

    YNWA

  • Triptiks

    4 workout dudes and one runner showed up this morning for a kinda crazy workout.

    Phonics kicked things off with a COP and then 10 minutes of repeating exercises
    5 pull ups
    10 merkins
    15 squats
    Optional slide on the metal slide. Helix attempted twice and then decided after he broke skin the second time he didn’t want to keep going.

    Helix leads
    Diabolical 11’s at the super wet soccer field
    10 burpees — run at 100 percent to the other side
    1 flutter kick — move at 10 percent back to the other side.
    keep going 9 burpees is 90 percent run, etc.

    Mustang leads
    over to the tennis courts
    2 sets of 4 corners
    First version is 10 of each exercise
    Second version is 20 of each
    Merkins
    American Hammers
    Ukrainian Soldiers
    Calf Raises

    I have 8 minutes at the end to lead —
    run/walk/jog to different areas on the way back adding various exercises along the way
    dips, SSH, monkey humpers, other things.

    Good times had by most everyone. Spit did a combo this morning of 5+ miles running and 2 miles walking!

    Opus