4 early birds (Spit, Opus, Mustang, Choo Choo (Mustang’s 2.0 & FNG) started at 6am for a 5k run.
Rest of the PAX rolled in at the usual time for a hot potato Q.
Bulkhead Q – COP, triple check
Phonics Q – Bus loop beatdown
Mustang Q – Parking lot beatdown
Names, numbers, Opus took us out
Great F2 as always at Local Cup, Surf n Turf was also able to join us.
2 Davillians following two more later on got in some miles for DaPile this morning
Route was easy, two loops around the schools to get in a 5k. Mustang and his 2.0 joined us for the second loop
Spit On That!!
On a Tropical Storm Saturday, 4 Davillians wanted an early start than 7:30 and post at Atlee HS
This is how it went down
COP was various exercises while we waited for Corned Beef.
Corned Beef and YHC did a ruck/walk through Giles trying out some of the new trails for 45 mins getting in almost 3 minutes
Opus and Helix did a run/bootcamp starting for with Giles, then through Craney Island and the hill at Reardon’s Ridge with various exercises
A quick Numberrama, Namerama, Announcements, Opus took us out
Great 2nd F time at the Local Cup where by recommendation of Opus, YHC got a Flat White with Pumpkin Spice. I bet you know who was the one that got the grief on that.
SPIT ON THAT!!
4 men posted at DaPile for a hot potato Q.
3 Daviilans answered the call on FB to come out this morning for a running bootcamp
This how it went down
COP – SSH, Cherry Pickers, Helicopters, LBC’s, American Hammers, Arm Circles
THANG
Run into Giles down passed the hill then loop to Willies Way Trail
DaPile Love Hill – Traditional exercises of Broad Jump Burpees, Lunges, and Bear Crawl while one runner heads up the hill then back down. Rinse and Repeat till the end of the road
Run around Giles till we hit Giles Farm Rd
Triple Double Check – Slow squats, Freddie Mercury, Lunge to sign and run back
Continue down Giles Farm Rd to Cool Spring Baptist parking lot
Parking Lot Tracers
Curb Crawl – Start with 5 decline Merkins, Bear Crawl, 4 Merkins, Crawl Bear. Rinse and Repeat down to one
Start heading to Atlee Station Rd when we called audible for a some play ground fun
Spider Web Climb – A little fun in the middle of the workout to feel 10 age. We climbed the spider web to the top and back down
Start running again across Atlee station, across the railroad track to the end of Cool Spring Rd
Down Hill, Love Hill – Lt. Dan, Backwards Lunge, and Bear Crawl while runner(s) ran to the fire hydrant and back
Finish the run heading over the fly over and back to Atlee HS
1 MOM – Stretches
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
YHC worried that this could be solo Saturday since on FB the night before most of the PAX said they were out. Luckily Mr Holland said if we run we showed up. We add Helix and made it a run workout.
We got in 3.77 miles and worked out our legs, arms, abs for a full body workout
Corned Beef joined us for some 2nd F at The Local afterwards
SPIT ON THAT!!
Six strong found a traveler taking the Q upon their arrival. 6:30 and off we went with Mr Holland to find us in the COP. We did:
COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks. Mosey to back of school to courts. 10 HRMs at each of 4 hoops with Crab Walk and Bear Crawls between. Over to field for a triple check: Reverse Crunch, Squats, & run field and back. Head over to tennis courts: 4 rounds of Wheelbarrows and 15 Derkins at net. Then few rounds of movements across courts. Finish up over on parking lot with burpees per spot and then mosey back to flag for 2 min of Mary.
NMS: Been a while since YHC has Q’d at Daville but doing it in the sunlight makes things come back easier. YHC arrived to Opus who was surprised YHC had grabbed the Q to finish part of the Summer tour. While announcing the Triple check it just so happened that the 3 guys with full heads of hair were next to each other while the shiny head brothers were standing together. PAX grumbled some about Wheelbarrows but knocked them out anyway.
Six warriors descended upon the Atlee High School parking lot to take on a beautiful mid-summer morning. Opus and Speakeasy got an early start with a run; Opus shifted to join the bootcamp. Here’s what happened at the beatdown.
Mosey to grassy area in front of the high school for COP: various shoulder exercises; imperial walkers; Don Quixote’s; tempo squats; merkins
Mosey to basketball courts for modified Dora. Exercises were hanging knee raises x 50, merkins x 50, and squats x 50. Timer bear-crawled to half-court with Bernie Sanders back.
Mosey to practice field. Partner relay across the field and back. Exercises were log roll x 10, army crawl x 10, bear crawl x 10.
Mosey around bus loop for exercise stops including box jumps x 50, Carolina dry docks x 50, and dips x 50.
Mosey to front of Atlee High School for some ab work (American hammers x 15, Rosalina’s x 10, APDs x 10). Then to the wall for 50 donkey kicks, followed by shoulder mobilization wall hang (2 minutes) and couch stretch (2 minutes each leg).
Back to virtual flag for five minutes of stretching.
COT, BOM, YHC took us out.
Welcome to Mohawk. He is the reason for this post’s title, as he crushed the exercises and gave us all relief by being the first to finish most exercises (except for donkey kicks, which Opus dominated, of course). YHC loves Saturday mornings at Dapile and is grateful for a fabulous group of men! We leave better than when we came.
Florence DM’d YHC to advise he is coming North of the wall for a beatdown. Also, word of a FNG was going to show up. We are getting ready to start and Speakeasy runs by to check in and continues his run for the next hour.
Here is what went down:
We start the slow mosey with Parking lot tracers, a DaVille tradition, and circle up for 20 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles(10 small and 5 big), Reverso, 10 Imperial Walkers, 10 Ukrainian soldiers, 20 LBC’s, 10 Alabama prom dates, roll over for 20 merkins.
We begin to slow mosey to the lawn movers and stop for 10 squats. Recover and slow mosey to basketball court. We start with 4 corners using the basket ball goals as the corners bro code style and have 10 Merkins at Goal 1, goal 2 – 20 lunges, goal 3 30 squats and goal 4 we have 10 smurf jacks, 10 overhead claps, 10 SSH and 10 smurf jacks for 40 reps total.
Slow mosey to tennis courts. We line up to one side and as a group bear crawl to mid court and crawl bear back, bear crawl to opposite outside foul line and Bernie Saunders back. We do this routine 2 more times.
Next is partner 4 corners – Corner 1 (C1) 2 people pass the 20# Kettle bell back and fourth copying a rep such as a curl, figure 8, around the world…, C2 lunges, C3 (timer) first partner to complete 40 jumps in a row with the jump rope, C4 dealers choice (wall sit, squats, reverse lunges). WE go to every station for 1 set and complete 2 more sets.
Mosey to the benches at the bus loop. partner up again with different partners we do 10 step ups, 10 dips and 10 squats touching the bench with rear end for one set. Repeat 2 more times for a triple check.
Slow mosey to flag. Speakeasy returned from running over 6 miles! Numberama, namerama…YHC took us out in Prayer.
Welcome to Andrew Ward for his first post. He showed up with a Nebraska trucker hat and pushed hard for this workout. His first concert was the Eagles so Hotel California came to mind and this is his F3 name. Welcome HC and we look forward to seeing you again soon! It was great to meet Carvana also as he is also new to F3 completing his 3 workout so far.
It was a nice cool morning for this workout and it was great to see some brothers on the summer tour!
Have a great weekend Gents…See you in the gloom soon, Cheers…CB!
5 guys came without the burgers and fries to take on the day the right way.
COP — Hillbillies, Copperhead squats, LBC’s, DQ’s, Helicopters
Plank set 1
elbow plank — pump biceps 30 times
tall plank with single leg kicks (20)
Do this 3 times
Jog to new spot
Plank set 2
30 shoulder taps
20 Wide grip merkins
Do this 3 times
Jog to new spot
Plank set 3
30 mountain climbers
20 plank up downs (modified to plank jacks)
do this 3 times
Jog to new spot
Plank set 4
elbow plank — knee to opposite elbow (30)
merkins (20)
do this 3 times
Done with planks.
Love Hill — back of school
One partner runs down to the gate and back
Other partner does lunges, then broad jump burpees, then bear crawl
Dora Hill
one partner Bernies up, runs back down
100 box cutters
200 squats
300 SSH
On the way back to the flag, every speed bump do 10 split jacks
Some stretching at the end.
Great times had by all — coffeeteria was amazing — we got to hear about everybody’s trips and even Phonics joined us this morning!
Peace out!
4 men posted to DaPile for some pickle ball boot camp hybrid workout.