Tag: Dapile

4 Davillians then down got down to 3 for a holy weekend workout

This is how it went down

Part 1 – Run

Got a three mile run with a loop around the school through Honey Meadows. Heading into Taylor Farms for a loop and finish with a lap around the track

Part 2 – Bootcamp (Bulkhead had to leave us at this point because nature called)

Mini Murph – 50 Pull ups, 50 Squats, 50 Merkins

Indian Run to MS parking lot

Curb Crawls – Bear crawl to one island for an Incline Merkin then crawl bear back for 2 Decline Merkins. Rinse and Repeat to 5 Merkins

Indian Run to the bus loop

4 Corners – 10 Merkins, 20 WWII Sit Ups, 30 Squats, 40 Dips

Indian Run back to the VSF

2 MOM – Flutter Kick, Rosalina’s

Numberrama, Namerama, Announcements, Opus took us out

MOLESKIN

Great to have Opus back in the PAX after his international spring break trip. Run + Bootcamp = 4 miles today.

Enjoy are normal 2F at the Local where Corned Beef join and Bulkhead rejoined us. Enjoy hearing all about Opus’ trip

SPIT ON THAT!!

2 Davillans got out before rain and enjoy the warm but windy weather for a run

The Route included some traditional routes on Tuesdays and Thursdays. We started with a loop around the school then turned onto Staple Rd which took us into the cut through Giles. We ran a loop around Giles.

We then took Giles farms back to Atlee Station and headed over the flyover. After a short break for a walk we crossed over to Rutland Apt and loop around Kroger.

We wrapped up with a loop around Rutland townhomes and back over the flyover to the Atlee parking lot for 6.5ish miles

Great morning for a run. Mr Holland and YHC are to get this 10k completed

Spit On That!

YHC pulled into the Atlee HS parking lot to find two new faces. Quick intros with Brown Noser and Larry (FNG) as the rest of the PAX rolled in, then we moseyed. Also had a couple of runners who had already started.

• COP
  • Parking lot tracers
  • SSHs, imperial walkers, arm circles, helicopters, shoulder taps, mountain climbers, HRMs, LBCs
• Mosey to bus loop for catch me if you can
  • P1 bearcrawl, P2 runs loop then switches, complete full circle
• 11s at the tennis courts
  • WW2s + Squats, run the edge of the tennis court in between the exercises
• Pull-up + Merkin pyramid
  • 1 pull-up + 2 merkins, 2 pull-ups + 4 merkins, all the up to 5 pull-ups + 10 merkins then back down to 1 pull-up + 2 merkins
• Mosey to the practice soccer field for some pole smokers
• Native American run back to flag with burpee optional
• Mr. Holland and Spit joined the PAX after completing their 7+ mile run.
• A few minutes of stretching, numbers, names, Opus took us out
• Notes:
  • Welcome Brown Noser and Sigmund (FNG), keep coming back out
  • Great 2nd F at the Local Cup

6 men posted to DaPile today for some Hot Potato Q.

• COP (Opus Q)
  • Parking lot tracers, SSH, imperial walkers, copperhead squats, American hammers, plank o rama
• Mini Dora
  • 50x Mike Tyson Merkins, 100x shoulder taps, 150x donkey kicks; timer lunges
• Pavarotti Q
  • Mosey to bus loop entrance
  • 10 dips, run to curb for 25 toe taps, rinse repeat 9 dips, 8 dips …
• Corned Beef Q
  • Mosey to tennis courts for some 4 corners (alternating lunges, wall sits, merkins etc.)
• Bulkhead Q
  • Mosey to pull-up bars for some triple check; P1 – pull-ups, P2 – squats, P3 – suicides
  • 11s – WW2s + monkey humpers
• Native American run to flag w/ burpee optional
• Numbers, names, Opus took us out
• Notes:
  • Always a good beatdown with a hot potato Q
  • Hard work was put in by all
  • 2nd F at the Local Cup

4 brothers showed up for this morning’s DaPile fun and here is what went down:

COP

So we made the Q a Hot Potato for Saturday, we like this as the workout gets hard with the rotation of the Q and this workout was no exception. Bulkhead starts us off with some initial warm ups 20 SSH, 10 Helicopters, 15 imperial walkers, then we begin to mosey and do a routine at each stopping point along the way, first stop we start with 20 merkins, second stop 20 LBC’s third stop alternating lunges, 4th stop at the track area and we Bernie Saunders to fence at top of hill. We pass over the Helix, we run to bottom of Trail by Football field. We partner up and P1 runs to gate and back, P2 – Polar Bears toward gate. We swap P2 runs to gate and back while P1 Polar Bears. Same trade where P1 runs to gate and back P2 Bear Crawls flap jack then P1 runs to gate and back P2 walking lunges flap jack and we are done with this routine. Mosey to bottom of hill pass on to Mr. Holland. So we continue on the X/C trail and cut over to Honey Meadows in the Cul de Sac we perform 5 burpees, then mosey to next intersection for 20 merkins. Mosey to next intersection and perform 20 merkins opposite from previous for each man. (Mr Holland noticed some did ranger style with elbows in and some did elbows out last rotation). Mosey to next intersection and 20 American Hammers, Mosey to next intersection and 20 WW2 Sit ups, Mosey to turn circle and we bear crawl around circle. Mosey to intersection of the entry to Honey Meadows and we perform all of the exercises (5 Burpees, 20 merkins(10 of each type), 20 American Hammers, 20 WW2 SU. Passed to Corned Beef. Mosey to brick wall of Elementary School, for rotating wall sit. In this routine, everyone does a wall sit, first person performs 5 donkey kicks, then back to wall sit while second person does 5 DK’s. continue down the line for one set. STAYING in wall sit, we do this 2 more sets. We then Moesy to the track and partner up. P1 runs lap around track as the timer, P2 performs 5 hanging leg lift from pull up bar, 5 Squats and 5 merkins (continuing this rotation while P1 is running lap). We switch with P2 running lap and P1 performing the exercises. We have 5 minutes left after one rotation so we mosey back to flag. Man did we push today…what a hot potato!

So we numberama, namerama and Helix took us out in prayer.

Moleskin

We had our 2nd F at local cup as this is tradition after a DaPile workout and gather to catch up for the week. Even though the numbers were small today, we crushed the morning with a great beatdown and this was out toast to the weekend. Way to work gents and I will see you in the gloom. Anyone from the southern regions are welcome to visit and we will treat you to some great coffee and conversation…after a nice beatdown of course!

Cheers…..CB!

5 Davillians enjoyed the extra half hour of sleep got after it at Atlee HS

This how it went down

Opus Q

COP

Rotation 4 corners – each Pax starts in a corners working on an exercise while a 5th person runs to switch the rotation. Exercise were lunges, Freddie mercury’s, HRM, Dip. Repeat two times

Spit’s Q

Donkey suicides – suicide + 5 donkey kicks, suicide + 10 donkey kick, suicide + 15 donkey kicks

Mr Holland Q

1.25 mile run

Helix Q

10 Burpees + 20% effort sprint. Rinse and Repeat down to 2 Burpees + 100% effort sprint

Bulkhead Q

cumulative 4 corners – 10 WWII sit-ups, 20 Crunchy Frogs, 30 2ct Flutter Kicks, 40 LBC’s

2 MOM

Numberrama, Namerama, Announcements, Opus took us out

Great morning with everyone bring their A game Q.

SPIT ON THAT

At 6:29 AM, it appears only 3 would be posting for today’s workout. Then, out of nowhere, 4 cars pull in to the parking lot giving us seven at Atlee High School for a Saturday DaPile Beatdown that went like this.

COP

SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One legged lunges, other leg, Merkins, Angled Knee Jumps, Foot-to-Hand Mountain Climbers, LBCs, Freddie Mercuries, One Legged APDs, other leg, Rosalia’s.

The Thang

4 corners around the field – 10 Burpees, 20 Squats, 30 lunges, 40 mountain climbers.

Mosey to Elementary playground

Pull-up Hangs/10 IC Merkins – Each PAX member led one round of the following: Hang for a countdown of 15 lowering slowing once reaching 5. Then do your choice 10 merkins IC. These varied from normal merkins, to wide grip, to clap, to incline to hand released.

Mosey to back of Honey Meadows neighborhood to trail.

Trail Burpees – Do 5 burpees, then run down trail and do 5 burpees when reaching an trail intersection or a cul-de-sac.

At bottom of hill, run a distance determined by YHC. Do Merkins until the last PAX member arrives then do 5. We did this at least 4 times.

Mosey back to VSF for 2 minutes of Mary – American Hammers, Heels-to-Heaven, One Legged APD, hold six inches for countdown from 30.

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

NMS

As we moseyed back to the VSF for Mary and the COT, Helix, Mr. Holland, and I saw an older lady walk by. She is out there every Saturday regardless of weather. I doubt she realizes this, but she is an inspiration to me and possibly others. When I turn 60, 70, 80, I want to be like that lady and continue to wake up in the Gloom and get outside and exercise, bike, run, walk, etc and just enjoy the morning.

Helix brought the lady up when he took us out. He mentioned that our position right next to Atlee Station Road might inspire others to do what we do.

Soon after my oldest son was born and I was likely close to 30, we were at the beach. I noticed a man in his 60s bodysurfing with his 10 years old grandson. That man never even noticed me looking at him and do not think he realized what he was doing is still an inspiration to me. Any training I am doing is for 20 years from now. I want to be like him and be able to be active with my grandchildren in the future.

This reminded me of Mitch Albon’s 2003 book “Five People You Meet in Heaven.” The old lady and the old man, both of who I have never met, have made a big impression on the way I attempt to live my life. Maybe what we do every morning does the same thing to others who we never even come into contact with.

Announcements

DaVille is planning an upcoming happy hour. More information to come.

Outstanding job today gentlemen!

Gotta Run!

Phonics

9 Warriors posted this morning for a Hot Potato Beat down and it went something like this:

COP

Bulkhead took the lead to get us off with a mosey to the center of the East Parking lot at Atlee High School (AHS). We had the normal warm ups of 20 SSH, 10 DQ, Arm Circles, LBC’s, Alabama Prom Dates.

THANG

Bulkhead passed off to Corned Beef and we mosey to the bus loop on the East side of AHS for a triple check. P1 – Ran a Lap as the Timer, P2 – 4 merkins then rested the remaining time, P3 – Squats. Rotation with P1 to P2, P2 to P3 and P3 to P1 one more rotation to complete a set and we repeated 2 more sets to finish the triple check. Then passed off to Opus.

Mosey to tennis courts for 4 corner ab escalator. All reps were single count:

Corner 1(C1) – 10 Heels to Heaven, Corner 2 – 20 flutter kicks, Corner 3 – 30 Rosalitas only our feet crossed over and rotated left above right the right above left and Corner 4 – 40 Freddie Mercuries. The twist here is that we rotated the count so mosey to C2 for 10 reps, C3 – 20 reps, C4 – 30 reps and C1 – 40 Reps. We did two more rotations as this was a gasser for sure on the Abs! Passed off to Pavarotti.

Mosey to East side of AHS and did 11’s with a twist. Started with 10 dips on the benches ran to bus loop curb for 25 single count toe taps(SCTT), back to bench 9 dips back to curb for 25 SCTT, back to bench for 8 dips, curb for 25 SCTT…continued in this fashion until 1 dip and 25 SCTT.

Mosey back to flag for 2 minutes of stretching and circle up.

COT

Numberama, namerama Opus took us out in prayer

Most went to Local Cup after for a 2nd F and we saw LabRat who stayed to have coffee with the group this am.

We talked about playing pickle ball in Kings Charter next week and looking at Wednesday evening starting at 6PM. This is a pick up style event and people rotate play. If you want to meet please DM Corned Beef on Slack and he will get you the details. We will have paddles and balls so you can just show up for some 2nd F quality time!

Great seeing the strong numbers on Saturday Gents, have a great weekend. Cheers…CB

Five gentlemen gathers on the grounds of Atlee High School at various times for a simple plan. We would run, do a hot potato bootcamp, then run again. This is what likely occurred.

Opus leads the PAX in a mosey along the road that goes around the campus that is just shy of 1.5 miles.

Spit takes the lead

COP – SSH, Arm Circles, Imperial Walkers, Flutter Kicks, American Hammers, Hand Released Merkins, probably something else.

The Thang

WW2/Merkin – Do this 20 times – one WW2, then flip over and do one Merkin

Bulkhead takes the lead

Dora – With a partner, do the following: 100 scull crushers, 200 snow angles on your stomach, 300 mountain climbers while other partner runs around parking lot.

Opus leads the PAX in a final mosey around the campus for another 1.5 miles.

Phonics takes the lead and calls for stretching on your own for 3 minutes.

COT – Numberaroma, Name-O-Rama, Announcements, YHC took us out.

NMS

Good to be out this morning for perfect weather and a perfect group to exercise with. YHC had nothing to do with the plan but it was simple and worked out great. Because the plan kept us together, much mumblechatter occurred. Spit ran 30 minutes before we got there and then left 30 minutes early so he missed out on the Dora and final run. Over the next few weeks, YHC hopes to post more because he will likely be out all of March and much of April.

Gotta Run!

Phonics

3 Davillians arrived on a below freezing morning to need the week with a run

The night before YHC ask who was up for a run/walk and discuss was started about the distance. Typically the goal is to get in 6 miles or close to it in our hour long Saturday mornings.

Plan was run a out to Glide’s house (just about 3 miles through the neighborhoods of Atlee) and back to make sure the the 6 miles would happen.

YHC who is still working getting back to running shape, decided to cut back in front of the schools and got in 5.55

Mr Holland said “Well if we are going to run 6, mine as well just push it to 6.2”. So Opus and him added the bus loop to get in a 10K.

Great 2nd F at The Local with some fart sackers

SPIT ON THAT!!