Tag: Dapile

3 Davillians in some cooler weather than most of the week came out to Atlee HS for weekly hour long workout

This how it went down

Warm Up Run – Full loop around the schools (1.6 miles)

COP (ALL IC) – SSH, DQ, Imperial Walkers, American Hammers, LBC’s, Heels to Heaven, Merkins, Arm Circles

Mosey to the HS front wall

Triple Check – Wall Sit, WWII Sit-ups, Bear crawls to the sideway/run back

Mosey to the bus loop

Catch us if you can – First person does 5 Burpees while the other two run backward around the loop then switch, rinse and repeat for 1 1/2 laps

Mosey to the tennis courts

Four Corners – 10 Merkins, 20 WWII’s, 30 Flutter Kicks, 40 SSH

Mosey to the blacktop

Suicide Medley – 1st Round: Regular suicides finish with 10 Heels to Heaven; 2nd Round: Revise suicides finish with 10 Merkins; 3rd Round: Burpee Suicides finish with 10 squats

Warm Down Run – Half loop around the schools

Numberrama, Namerama, Announcements, Oups took us out

MOLESKIN

It was great to back out on Saturday. Thanks to Mr. Holland and Opus for answering the call the night before to come out.

We enjoy the 2nd F during the working out talking about the World Cup and other things while getting in 3.6 miles in

Enjoy the weekend fellas!

SPIT ON THAT!!

4 guys showed up on a Saturday for a hot potato that was taken over by the Opus

Run a little bit
COP — lots of fun exercises YHC can’t remember

Tennis Court four corners x4
10 merkins, 20 monkey humpers, 30 LBC, 40 SSH
Rotate through that sequence so every exercise gets one set of 10, 20 , 30 and 40

run some more, then walk, then lunge…

touch a tree mini dora
100 squats
150 WW2
200 SSH

back to the flag

Good morning with some guys YHC hadn’t seen in a while. Hope to see them again soon!

Just one other showed up for a Saturday morning run, being the merkin month of November we stopped for 10 merkins every 5 minutes for 120 total to start of the Saturday right this AM. We ran through the Giles streets and walking paths to log in about 4.9 miles.

Great running with Opus this AM

Three men started their weekend with a hot potato DaPile beatdown

• Opus Q
  • COP
  • Mosey to hill across from football stadium parking lot
  • Triple check – P1 ab workout of choice, P2 merkin of choice, P3 leap frog to top of hill
• Helix Q
  • Burpee suicides, reverse
• Bulkhead Q
  • Triple check – P1 Hindu squats, P2 gas pumps, P3 touch a tree
  • Mosey to practice football field, partner flips x 3 rounds
  • Pole smokers bounding towards the flag
  • Mosey to flag, stretching

4 brothers showed up for a Saturday morning workout, 2 (Mr Holland and Hash) ran a 10 K (6.2 miles) and 2 (Helix and Corned Beef) did a boot camp.

COP

We mosey from Atlee High school to the track in front of Cool Spring Elementary. We warm up with 10 4ct SSH, 20 invisible jumprope, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 merkins, 20 2ct flutter kicks, 10 gas pumps, 10 rosalitas. ready to go.

THANG

We Stay on the football field for 11’s start on 50 yard line and 10 squats, bear crawl 15 yards1 LBC, lunge back to 50 yard line 9 squats, bear crawls 15 yards 2 LBC’s, flap jack until 10 LBCs and 1 squat.

Next we mosey to the pull up bars for a proper Dora. For this routine, Partner 1 does 1 pull up, 2 WW2 sit ups and 3 merkins and repeats until Partner 2 completes 1 lap around the track. Once lap is complete, P2 1PU, 2 WSU and 3 Merkins while P1 runs lap. We flip flop this workout until we have completed 100 pull ups, 200 WW2 Sit ups and 300 merkins. The runners swing by to pick up the boot camp guys and mosey back to Parking lot.

COT

Numberama, Namerama, Corned Beef took us out in Prayer.

We then went to Local Cup for a 2nd F to catch up.

3 runners came out to enjoy the morning!

Nice easy run through kings charter and atlee ridge back along the main road.

I was hoping for some FNG’s but seeing none, we started the warmup at 7AM. It went something like this: 10 burpees, arm circles, cherry pickers, hand release merkins and lbc’s.

The Workout: 1st – 4 corners on the soccer field. At each of the 4 corners we did 10 burpees, 20 merkins, 30 heals to heaven and 50 mountain climbers. 2nd was 11’s across the soccer field. 11’s included box cutters and jump squats. 3rd – 3 times back and forth across the field – run 1/2 way, lunge 1/2 way. Turn around and do the same. Do this 3 times. 4th indigenous persons run (person in the back does a burpee and runs to the front). 5th was tunnel of love starting at the edge of the field, going to the center. I think we did one last thing but I forget.

Circle up for numberama, namarama and announcement. There was some talk about getting together to plan the group runs for next year. Wild Thing took us out with a prayer. 4 of us went out for coffee afterwards. I look forward to hearing reports on how Opus’s trio did at the coffee shop at 10.

It’s Monday and I’m still sore so I had a good time. Thank you all for letting me lead. SYITG.

YHC wanted to bring basketball into this Bootcamp routine and when planting the flag at the AO 5 chose to run and 3 decided that a bootcamp was in order. So here is what went down:

COP

Opus, Mr Holland, Bulkhead, Hash and Cliffhanger decided a run was in order for this morning, Macho, Helix and YHC – bootcamp and we moseyed to the basketball courts to the rear CMS bringing jump ropes, basketball and a 20 lb kettlebell to the party. We circle up for 20 SSH, 10 DQ, 15 arm circles, 10 small and 5 big, reverso, 20 4ct LBC’s, 15 reverse Scorpions, 10 scorpions, 20 merkins.

THANG

This routine with 3 in the PAX will work great, as a team we are shooting to 100 points, 3 point shots count as 3 and all other shots were 2. We made this a good work out by not just sitting under the basket shooting layups and YHC made 2ea 3 pointers (only the Pax knows how many attempts were required), we used the jump rope(starting at 30 in a row working up to 50 in a row and staying at this limit until we made 100 points) as the timer and Station 2 the Kettle Bell work(swings, curls, lateral raises, etc.) was before you handled the shooting of the Basket ball Station 3. This routine made for a fun cardio and coordination workout. We reach 100 points then mosey to the pull up bars. We start a Dora with 100 pull ups, 200 squats and 300 LBC’s. One person did the exercise while 2 people ran suicides, 1 partner peeled off after1 suicide rep to replace the exercise partner who began running 2 suicide routines in a row. the 2nd suicide partner would wrap up his second routine and replace the exercise partner. This made for a good cardio burn/recovery with the suicide work (2 times) and the exercise routine was the gasser. We wrap this up, collect the gear and mosey with the runners who returned from thier 5 and 6 mile runs to the flag. We had 2 minutes of stretching and circle up for COT.

COT

We circle the flag for 2 minutes of stretching, Numberama, Namerama, YHC took up out in prayer.

Great workout gents, 2nd F to follow at the Local Cup for some great conversation.

See you in the gloom soon…Cheers, CB!

6 Davillians got in their hour long bootcamp of the week with 2 others got in a run.

This how it went down

We met in the teacher lot behind the schools due to the main lot be repaved.,

Mosey down road to the football field entrance

COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Scorpion Kicks, Merkins, Arm Circles

THANG

Mosey to the Elementary School bus loop

Love Hill Loop – One partner runs a lap around the bus loop while other partner is doing an excerise. Swing, Rinse, and Repeat one round of each of the following – Broad Jump Burpees, Polar Bears, Lunges

Mosey to the pull up bar

Collective Murph – Completed the exercises part of the Murph as a PAX – 100 Pull Ups, 200 Merkins, 300 Squats

Mosey around the track down the hill to the woods line

Jacob’s Ladder – Did up to 5 Burpees

Mosey to the Tennis Court

4 Corners – 10 HRM’s, 20 2 ct Freddie Mercury, 30 LBC’s 40 SSH’s

Mosey to some random stumps behind the MS

Dips and Skull Crushers (IC)

Mosey back to the soccer field

Coupon Dora – 50 Sit+Press, 100 Swings, 150 Curls. Partner runs arcoss the soccer field and back. Finish with a lap around the field

2 MOS lead by Bulkhead

Numberrama, Namerama, Announcements, Opus took us out

Runners/Walkers got in 5+ miles

MOLESKIN

Great morning for a workout. Temps were most low. We managed to get in 3 miles that moring!

SPIT ON THAT!!

YHC signed up for the Saturday Beatdown and traffic came in heavy for all types of Workout options, some wanted to run others…bootcamp. Rolling into the Atlee parking lot, Spit ended up on a solo run the remaining 6 started up the bootcamp and here is what went down:

COP

We mosey to the basketball black top behind Atlee High school and circle up for 15 SSH, 15 DQ, 15 good mornings, 10 4-ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 20 LBC’s, 10 scorpions and 20 merkins.

THANG

So YHC brought some equipment for this beat down and we set up 3 stations with 2 PAX at each. Jump rope at S1 as the timer, S2 – 1 kettle bell for one PAX and 25 merkins for the partner and alternated with the completion of 25 reps. and Station 3 (recovery) – Frisbee toss between 2 PAX. We rotated with 25 jumps in a row the up by 5 to 50 reps in a row. Once we got to 50 we restarted with S1 -25 squats, S2 Kettle Bell and LBC’s (each partner switched with the rotation so if you had the kettle bell this round the next you performed LBC’s) . S3- Frisbee toss. (Spit Returned after running 3 miles and joined one of the Pairs for this workout)YHC modified the squats when 40 reps came up we did 20 lunges each leg for 40 total then 25 Each leg for 50 total. We pick up the equipment and roll to the parking lot and each PAX posted at a parking space. We did 11’s where we started with 10 merkins, bear crawl to the other side of 2 parking spaces(about 40 feet) for 1 LBC, lunge back 9 merkins, bear crawl to other side 2 LBC’s. Finish the 11’s and have 2 minutes of stretching and the hour workout is done!

COT

Numberama, Namerama, YHC took us out in prayer.

Moleskin

We have a couple of prayer requests as YHC has a coworker that lost her father this week, Opus had a former student pass from cancer at 12 recently, and Bulkhead’s daughter speedy recovery from a fall that resulted in a broken arm.

We then posted at Local Cup and Yardsale was there to meet up for some great coffee and conversation!

It was an honor to lead this morning gents, have a great weekend and enjoy this great cool weather! Cheers…CB