Tag: Dapile

Three non-Mega Millions winners stepped onto the grounds of Atlee High School to work through their frustrations of not being billionaires by receiving a beatdown that went something like this:

COP

SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, One legged lunges, other leg, Merkins, Mountain Climbers, LBCs, One legged APDs, other leg, Rosalitas

Pullups hangs and Merkins

Hold your head above the pullup bar as YHC counts down from 15. When he reaches 5, slowly lower yourself to 0. After this, do 10 Merkins IC. Each PAX member led 2 rounds of this for a total of 6 rounds. The Merkins exercises were regular merkins, wide merkins, Inclined merkins, declined merkins, Carolina Dry Docks, and dips.

Mosey to middle school exit. Do 2 burpees at each sign which totaled a bunch of burpees.

Mosey to picnic tables by Atlee

All PAX members did the following IC – Skull Crushers, Include or Decline Merkins, APD Dips

Triple Jogs/Burpees/Freddie Mercuries

Mosey to bus loop. Two PAX members are on one side of the bus loop. The other is on the other side. One PAX member runs to the other side and then does 5 burpees and Freddie Mercuries until the other PAX member comes around. Each PAX member did 3 of these for 15 burpees and a bunch of Freddie Mercuries.

Mosey to VSF for stretches

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

NMS

As YHC arrived, he saw Fannie Mae jogging in the opposite direction. Fannie Mae and Spike went for a 6 mile jog before the bootcamp this morning. Fannie Mae had to get back to take his 2.0 to the swimming championships. Spike stayed for the bootcamp. Good decision Spike. YHC was hoping for an even number of PAX members this morning so he could try the “Partner Mile.” Maybe next time. Three members allows for a Plan B to happen. Well done Spike and Opus today. It was hot and humid and both of you performed beyond expectations once again while mumberchatter was strong the entire workout.

Announcments

• New AO – The Crucible – next Saturday, August 6 at 7:30 AM – See Shakedown’s Preblast. Well done F3RVA!!
• Next DaVille Takeover – Monday, August 8 – Be Ready F3RVA!

Gotta Run!

Phonics

9 men including 1 FNG showed up to a cool(er) Saturday morning to kickstart the weekend.

YHC hadn’t Q’d DaPile before, and in his excitement skipped COP entirely, sorry about that guys.

Started off in the field across from the Kings Charter Clubhouse with 4 corners. Run or lunge between corners, 15 reps each exercise, they were merkins, Helix squats, LBC’s and SSH. Mosey to the tennis courts for a Dora but with 3 people per team (triple check Dora?), timer does suicides across the 3 tennis courts, others work on 100 LBC’s, 200 invisible jump ropes, and 300 shoulder taps.

Mosey to the playground area for a double dose of triple checks. First dose, timer runs to touch 3 trees, can’t touch the same tree twice, other 2 do either skull crushers or hold plank. Second dose, timer bear crawls up the hill and across parking lot to the lamp post, other 2 do either jerkins or dips.

Mosey back to the field for 11’s, double count toe taps and boxcutters, then 5 minutes of stretching, numberama, namerama, YHC took us out.

NMS

Halfway through 4 corners YHC realized he had skipped COP–oh well, too late, just keep moving. Kudos to Mongoose (FNG) for pushing through the workout, as Helix reminded us near the end, Hardywood is fond of saying “there’s always something left in the tank fellas!” YHC realized he had not planned enough when the PAX cruised through half of the planned workout in 20 minutes, hence the second dose of triple check. Great to lead as always, and welcome to Mongoose (Rob Bedford)! Hope to see you again very soon. It was great for YHC to see Wild Thing and Rounders again, and to meet Macho, as well as catching up with Corn Beef and Hash afterwards at The Local Cup.

As usual, I have No Idea what I’m doing…

8 DaVillians pulled up for a Hot Potato Q at DaPile.

• Opus Q
  • COP
  • Pole smokers
  • Mosey to football field parking lot. Partner up for mini Dora
    • Partner 1 – touch a tree and back
    • Partner 2 – Exercise (Jump Squats, Merkins, SSH)
• Spit Q
  • Mosey to hill behind Atlee stadium
  • Jacob’s Ladder – Up to 4 burpees
  • Love hill –
    • Partner 1 – Run to top of hill and back
    • Partner 2 – Broad jump burpees, bear crawl, lunges
• Phonics Q
  • Mosey back to the Atlee playground but along the way lots of burpees, merkins and a general beatdown
  • At the playground, partner up and do 50 pulls ups total
• Bulkhead Q
  • Native American run back to the flag, burpee not optional
  • 2 MoM
  • 1 minute of stretching
• Opus took us out
• Notes:
  • Good turn out today at DaPile, made for an old fashioned DaVille style beatdown. Great times as always after at the local cup.
  • Congrats to Rounders and family for lucky number 7 coming soon!

Six gathered on the grounds of Atlee High School with 3 different plans. Two rucked, 2 ran, and 2 did a running bootcamp. All were beatdown and extremely wet. This is what occurred.

Yardsale and No Idea rucked through the campus of Atlee High School for about 3.5 miles.

Corned Beef and Mr. Holland ran along roads and trails on the campus of Atlee High School and surrounding neighborhoods for about 5 miles.

Helix and YHC did a running bootcamp for about 5 miles. This is what the the bootcampers did.

Run 1.5 miles with Corned Beef and Mr. Holland.

COP – SSH, 1 burpee and 2 merkins.

For the rest of the workout, run approximately 3 minutes, circle up, and do an exercise. This is the order of exercises.

• 15 Arm Circles IC, 15 Reverso IC, 2 burpees and 4 merkins
• 10 Helicopters IC, 3 burpees and 6 merkins
• 10 Don Quixotes IC, 4 burpees and 8 merkins
• 10 One leg lunges IC, 10 other leg IC, 5 burpees and 10 merkins
• 10 Angled Knee Jumps IC, 6 burpees and 12 merkins
• 10 APB Dips IC, 7 burpees and 14 merkins
• 10 Foot to Hand Mountain Climbers IC, 8 burpees and 16 merkins
• 20 Don Quixotes IC, 9 burpees and 18 merkins
• 10 Heels to Heaven IC, 10 burpees and 20 merkins

Mosey back to VSF to join ruckers and runners.

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

NMS

It was great to see everybody this morning. Before we started, YHC said that the forecast looked like most of the rain was going to stay north of us. Wrong! We experienced a hard rain for 2/3 of the workout. As YHC ran up to the COT, it was observed that YHC had a wet soapy substance running down the outside of both legs. Very strange but did lead to much speculation and laughter. After the workout, we all met for coffee/fellowship at The Local Cup where Opus joined us. As YHC greeted Opus, a very dry Opus asked “Did it rain?” Ah Yeah.

As we left, it was discussed how F3 can be a great time to have people of different political leanings to have productive, positive discussion. Yardsale said we often end up agreeing on 90% of the topics. It just reminds YHC how with all of the political disfunction and social media arguing, we are more alike than we are different.

Announcement

DaVille Friday Takeover – July 15

Outstanding job today everybody!

Gotta Run!

Phonics

Concluding a week of SOJ Takeovers, DTH brought the heat once again North of the wall… and there was Emoji, grinning ear to ear with a marshmallow ready on the skewer, eagerly anticipating whatever dumpster fire was about to take place. Here’s how we burnt the smores…

The THANG:

WARMERAMA:

• Mosey around back to Atlee blacktop and circle up
• Welcome & Disclaimer
• CHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee every time they sing “I get knocked down”!
• A smattering of stretchy IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey over to the Bus Loop and partner up
• CATCH ME IF YOU CAN:
• P1 x3 Burpees while P2 Bernie’s …catch up and switch until lap completed, then go back for the SIX, then bear crawl the rest

COP #2:

• Mosey over to the school brick wall
• Hoedown’s x10 IC
• Dirty Hookups x10 Left + x10 Rt
• EMOJI then produced on request a couple Carolina favorites:  
• Mike Tysons x10 IC (plank with heels against wall, squat legs towards wall then push forward to merkin)
• One-Legged Squats – other leg held behind x5, beside x5, in front x5 …done for each leg

MERKINS FOR THE LADIES:

• Plank up in a line for the walking ladies, and knock out x10 High Quality Merkins in their honor as they passed by

COP #3:

• Mosey past the Middle School to the dirt track
• NO MERCY MILE:
• x4 Laps around the track, each lap stopping at the 50yd line for either x25 Merkins or x25 Squats
• Far end, Bear Crawl the curve (*Audible after the first lap to Bear Crawl grass instead of gravel for safety reasons…)
• Near end, Lunge Walk the curve

Mosey BTTF for SIX MINUTES OF MARY:

• EMOJI demonstrated some No Cheat LBC’s where elbows touch knees, and we knocked out x10 IC
• Rosalita Whips IC
• Kimchi Twists IC
• Flutters IC
• DR W’s IC
• DTH’s IC
• Elbow Plank Alt Leg Lifts IC
• Elbow Plank Alt Arm Punches IC
• Stretch and slow the breathing

COT:

• Counterama # 7 (LIFO No Idea)
• Namerama
• Announcerama (see Comments)
• EMOJI took the PAX out in Prayer

NMS:  Dang gents, we are gonna feel that workout all weekend! Phew! Nothing like having the positive energy and enthusiasm of EMOJI to keep the PAX spirits up – it’s clear just how much the Daville guys have been missing you brother. Keep coming back! YHC was very impressed with the hard work these guys put in today to crush this beatdown of beatdowns. It’s always an honor to serve the hard stuff to those HIM’s who sink their teeth into it with relish. Thanks for having me Daville! Until next time, DTH

Four bootcampers and two runners stepped onto the grounds of Atlee High School to get the weekend started off right. As Spit and Speakeasy left for their hour run, the bootcampers journeyed into the campus and surrounding neighborhoods to do the following.

COP – SSH, Helicopters, Don Quixotes, Arm Circles, reverso, Merkins, Angled Knee Jumps, LBCs, Heels-To-Heaven, One legged APDs, other leg.

Mosey to playground

For 10 minutes, rotate between 5 pullups, 10 merkins, 15 squats.

Mosey to Honey Meadows trail

Do 5 burpees, run down trail. At every trail intersection or road, do 5 burpees. Stop at bottom of Atlee HS hill.

Partner up to run the hill

One member runs up hill to gate while the other does the following: Broad Jump Burpees, Lunges, Bernie Sanders.

Mosey to VSH

For one minute, do the following exercises 1. Merkins 2. Freddie Mercuries 3. Poor Randy

Runners – The runners ran somewhere for an hour and then joined us for COT.

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

NMS

Well done to all Pax members this morning. The bootcampers covered quite a bit of ground as well. Along the way, we saw many squirrels, rabbits, and a cat who was wondering why we were doing burpees in it’s cul-de-sac. It’s also possible the cat was considering joining us.

For YHC, the summer months when it is light in the morning allows us to visit parts of the Atlee Campus and surrounding neighborhoods that might not be possible during other parts of the year when it is darker.

Today, YHC introduced the Poor Randy to the DaVille Pax. And yes, YHC does know that this is from A Christmas Story and not Christmas Vacation even though he might have said otherwise when introducing the exercise. This is quite an exercise Wilson and Marmaduke.

Announcements – SOJ Takeover week is next week. Let’s show them some good numbers at the DaVille AOs.

It was a pleasure to lead this morning.

Gotta Run!

Phonics

Five gentlemen gathered on the grounds of Atlee High School for a Saturday 6:30 AM beatdown that went something like this.

COP

All IC – SSH, Helicopters, Arm Circles, Reverso, Don Quixotes, One legged lunges, switch legs, Merkins, Foot to Hand Mountain Climbers, LBCs, Heals To Heaven, One Leg APDs, switch legs. Rosales’s.

The Thang

• Shutes and Ladders – Run to 2nd median, do exercise, run back one, run to 2nd median, do this until you come to the end.
  • Round 1 – 10 Merkins
  • Round 2 – 3 Burpees

• Four Corners (Run the bases) – All PAX except Q goes to four corners of the basketball court. Q runs to first corner and calls out an exercise. Each PAX member then runs to the next corner and calls out the same exercise. Once it gets back to the Q, the Q will then call out a different exercise – Exercises were: LBCs, Hand Released Merkins, Mountain Climbers, APD, Monkey Humpers, XC Skier, Burpees

• Bulkhead Special – Do 1 pullup followed by 2 Merkins. Do 2 pullups followed by 4 Merkins. Do 3 followed by 6 and so on until you reach 11 Pullups and 22 Merkins.

• Plank-O-Rama – All IC – 10 Carolina Dry Docks/Merkins, Rotate to side plank – Raise and lower hip, Rotate to Back Plank – Raise and lower butt, Rotate to side plank – Raise and lower hip, rotate to plank – rotating elbow planks, mountain climbers. Freddie Mercuries, Count down from 30 to hold 6 inches.

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

NMS – Great job today everybody! The weather was perfect. This was a challenging beatdown but all PAX members performed beyond expectations. Congratulations Piggy Bank on completing your first hour workout!

Announcements

Memorial Day Convergence – 7 AM – Tredegar Iron Works

Gotta Run!

Phonics

Four men were coerced into coming along as the visiting Q put a bow on Tuckahoe Takeover week.

Mosey over to the Atlee High School sign completely exposed by the daylight to travelers along Atlee Station.

COP (IC)

• Don Quixotes
• Copperhead Squats
• Arm Circles
• Hairy Rockettes
• Merkins
• Plankorama
• Freddie Mercurys
• Crabcakes

Mosey over to the bus loop, continue moseying at PAX’s request, settling at the tennis courts

Self Dora

• 100 Merkins, 200 Monkey Humpers, 300 LBCs (run across soccer field after each 25/50/75 of the exercises– 12 laps total)

Mosey to back wall of AHS

Conveyor Touch-a-Tree

• P1 – Run out and touch 3 trees (different each round)
• P2/P4 – Box Cutters
• P3/P5 – People’s Chair
• Repeato, changing to WWIIs and Wall Climbs then Heels to Heaven and Donkey Kicks, then PAX’s choice

Mosey over to the road and Lindsay back toward the VSF – Lunges and Hand Release Merkins

Burpees x 5 OYO

Burpees x 5 OYO

Numberama, Nameorama, COT

MOLESKIN

YHC was met by Opus planning a 3ish mile run with Bulkhead.  As the remaining PAX arrived, the runners were talked into bootcamping.  The Self Dora made them question that choice.  YHC used no undue influence, in fact the PAX was consulted on multiple decisions, including not doing monkey humpers in front of 30 or so Atlee band members, allowing repeat trees, and lunging toward the flag rather than in place.  With the filing of this backblast and maybe one more Tuckahoe Takeover is a wrap.  It’s been great to branch out, also exhausting.  See yall soon.

ANNOUNCEMENTS

Prayers for continued healing of PAX

Blood

Bridge

Converge

7 men showed up at 6:30 for an hour long workout and here is what went down:

Run workout

Two men (Marco Polo and Mr Holland) ran a little over 6 miles through Giles and Taylor Farms checking out the paved trails.

Boot Camp

YHC had a plan this nice cool morning and here is what went down for the remaining 5 brothers:

We mosey to basketball court for COP – 20 SSH, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian soldiers, 10 4ct helicopters, 15 arm circles 10 small and 5 big, reverso, 10 LBC’s, 20 4ct American Hammers, 10 scorpions, 20 merkins.

We start with a Tabata workout(with some YHC 80’s-90’s hair band rock) with 6 rotations of 8 reps 20 seconds exercise and 10 seconds rest.

Here were the 6 exercises (4 minutes each) We did upper, core and lower

Exercise 1 – 10 hand release merkins and plank the remaining time.

Exercise 2 – Freddie mercuries

Exercise 3 – Reverse Lunges

Exercise 4 – Balls to the Wall

Exercise 5 – LBC’s

Exercise 6 – Jump squats

Partner Jump Rope 4 Corners:

Next YHC pulls out a pair of jump ropes where 2 PAX post at corner 1 They are the timer and the first rotation requires 20 jumps in a row with out stopping or tripping on the rope. This is completed when one of the 2 partners completes the 20 jump rope reps without stopping

Corner 2 – Merkins

Corner 3 – Squats

Corner 4 – Lunges

One of the 2 jump rope partners moves to C2 the other remains. All others rotate clockwise to the next corner. We do this 5 times so everyone is at the jumprope station for 2 turns and also had one turn at the other corners. This completes 1 set. We add 5 reps to the Jump rope set to where it is 25 reps and repeat the above corner rotations. We continue Sets until we get to 40 reps of the Jump rope. YHC played a different rock play list for this set of exercises…some even joked about Yacht Rock or Rock Ballads…had some classic tunes for sure!

We mosey back to the flag for COT.

Numberama, Namerama, YHC took us out in prayer.

Moleskin

Prayers for Lab Rat for recovery from cancer treatment. Next weekend DaPile will post at Dogpile for our monthly convergence. Great mumble chatter this morning with all the bootcamp PAX…this get’s you going in the morning as we laughed about our younger days, becoming dad’s and other very funny stories as you had to be here to really get this groove. We then go to Local Cup for some 2nd F and had a great time catching up.

It was an honor to lead this morning and I will see you in the gloom…Cheers CB!

Three brothers showed up for a workout / run this morning and here is what went down:

Run

So we mosey to the Giles community and run down a new paved trail just completed and this is an awesome 1 mile section for a run…(will see this again for sure big trees, birds, sunshine feels like you are hiking). We continue through a newer section and Mr Holland started to feel a sharp pain in his hip so we slowed down to a walk for about 1/2 a mile of the 3 mile warm up run. Mr. Holland peels off and Bulkhead and YHC continue with the bootcamp part of this morning’s workout.

THANG

We mosey to the chin up bars for a dora of 25 pull ups, 50 dips and 100 leg lifts. We alternate while the other partner runs one wind sprint across the court.

We then mosey to the football practice field where we flip a tractor tire 5xs while the partner Al Gores for his turn. We do this 5 times. We then face each other with the tire, Partner 1 flips the tire to Partner 2 that catches is and performs a squat. P1 performs a burpeee and P2 flips tire to P1 coming out of his squat. We do this for 10 reps…the last 2 were tough.

Mosey to back parking lot for touch a tree. P1 touches 4 trees While P2 does pole smokers alternate. Then for the next set P1 performs LBC’s while P2 touches 4 trees, alternate. Finally for the 3rd set P1 performs windshield washers while P2 touches 4 trees and we alternate.

Mosey back to flag and Stretch for 1 minute. Numberama, Namerama, YHC took us out.

Moleskin

So we wrap up and go to coffeeteria at Local Cup and nice morning to be outside to catch up.

Have a great weekend Gents and Mr. Holland, we hope you recover over the weekend. Cheers…CB!