We had Seven Davillians up for a morning 6.2 mile run in preparation for the relay race next Saturday (9/19/20). It started with a text blast to see who was in and 7 showed up. Below is the route:
We posted at 6am and went to Local Cup for 2nd F after a rewarding run this morning. Time to taper next week. It was great to see everyone and we will see you in the gloom! Cheers…CB!
5 guys showed up to topple the last da-pile. Here is what happened on the hot potato Q
Spike led his own workout running 7 miles before the rest of us joined him for the remainder of the workout!
Spit started off the bootcamp portion with the COP
SSH, DQ, Hillbillies, LBC’s Flutter kicks, Shoulder Taps, HRM’s Arm circles
Mosey off campus to the Atlee Station hill for a Dora
10 rounds of 10 merkins, 20 2ct flutters, 30 squats, Other partners run up the hill and back.
Passed on to Corned Beef
Crop Circle — Lunge around the traffic circle in Giles Farm, then alternate bear crawling and walking. Finally, ring of fire 5 v-ups while everyone flutterkicks, run to the end repeato until half way around the circle.
PAssed on the Bulkhead
Go even further off campus…
Bruce Lee ab workout.
6 ab exercises do 20 of each, then run up the hill and back
Repeato 3 times.
Opus is next
Get in a line on the sidewalk.
First person bear crawls to the next tree and starts doing prescribed exercises. Next person starts bear crawling when the first person reaches the tree. Continue till all have reached the tree.
Then the second person in line starts the process all over again. Repeato until the 5th person has gotten to go first. Exercises included jump squats, monkey humpers, flutterkicks, imperial walkers and one more YHC can’t recall.
Back to the flag…
NMS — Excited to get back to Dogpile, but will miss the camaraderie we have built up here the past few months since we started this!
Four men arrived at Atlee High School to get the weekend and the longest day of the year off to the right start. This is what occurred.
Mosey to Chickahominy Middle School football field
COP
Burpee Billiards – Along football field, do 5 burpees at the corner, middle, corner, other corner, middle, corner while jogging around the outside of the football field. The positions of the burpees look like a pool table.
Mosey to playground
Do as many as you can of the following exercises for 15 minutes. 5 pushups, 10 merkins, 15 squats.
Mosey to back of Atlee High School
Dora – With a partner, do 100 Merkins, 200 Lunges, 300 SSHs. (Because of time, we did an audible and after completing Merkins and Lunges, we did 20 SSHs IC.
Mosey to VSF – Held six inches for a 30 count (About a minute).
COT – Number-O-Rama, Name-O-Rama, YHC takes us out.
NMS
As YHC and Zulu pulled into the parking lot, only Spike’s truck was there. This was unusual since Spike normally jogs from his house. A few minutes later, Spike and Fannie Mae came jogging to the VSF after a 7 mile job. Spike’s plan was to then do an hour bootcamp and then do play basketball. Unbelievable.
Welcome Brendon (Zulu). He moved to Mechanicsville from Lynchburg about a year ago. He is yet another XC/Track dad who has posted to a Daville workout. Other Atlee High School XC/Track dads include Helix, Corned Beef, Marco Polo, Abacus, Wheelie, Opus, Anchovy, and YHC. As we attempted to come up with a nickname for Brendon, we discovered the following: From South Africa, plays guitar, his hobby is travelling, he’s a math teacher and principal, and he speaks 3 languages which includes Zulu. That made the nickname easy. Hope to see you back soon.
It was an honor to lead such a fine group of men this morning.
Gotta Run!
Phonics
10 Davillians arrived on the grounds of Atlee HS where this past week the class of 2020 had their social distancing graduations
As a tribute to the them, this how it went down
Mosey to the grass in front of Atlee
COP (ALL IC) – 20 Burpees OYO, 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 20 American Hammers, 20 Flutter Kicks, 20 HRM OYO, Arm Circles (10 forwards, 10 backwards).
Mosey to the bus loop
THANG
20 Minutes 4 Corners – 20 SSH’s, 20 WWII Situps, 20 Dips, 20 Merkins for 20 minutes (10 minutes outer loop, 10 minutes inner loop)
Mosey to the tennis court
Bear Crawl Medley – Partner up, one partner bear crawls the length of all 3 courts then runs back while the other part works does 20 reps of LBC’s and Monkey Humps. 20 Rounds (10 each) – 8 rounds the full length, 8 rounds halfway, 4 rounds just one court
Native American Run back to the SF
5 MOM – PAX’s called out exercises in 20 reps All IC
Numberama, Namerama, Announcements, YHC took us out
MOLESKIN
Congrats to the Class of 2020!
Hash (Corned Beef’s 2.0) – Atlee HS
Hat Trick (Helix’s 2.0) – Atlee HS
Jiff – Virginia Tech
Flee – Virginia Tech
Great June morning! It was sunny and below 70 with a great breeze. The PAX had mumble chatter going the who time and continue it with COFFETERIA at The Local Cup afterwards
ANNOUNCEMENTS
Pre Father Day Field Day at The Creek this Friday!
SPIT ON THAT!!
YHC saw the opening in the DaPile Q and decided it was time to take this venue on for a drive so here is what went down with 7 other F3 brothers!
Mosey to Basketball courts behind Atlee HS and performed the following:
20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 Alabama Prom Dates, 10 reverse scorpions, 10 scorpions, 20 Merkins.
So we mosey to the bus loop for a triple check, well we had eight guys and YHC thought well we will need eight exercises, so YHC pulled out stretch bands and we set up stations, Station 1(SI) overhead pull with bands, S2-lateral raises with bands, S3 – step ups on a bench, S4 Curls with Bands, S5 bench press with heavy band, S6 – LBC’s, S7 – 40 merkins S8 – run bus loop lap as the timer before we rotate. YHC was informed by the PAX that this is The Big Suck as brought to DaVille by Mudface…(although we did not have the heavy bag A.K.A. Eric, we joked that we did not want to try to throw Marco Polo around, so no bag today.) The only twist is that we did this 3 times.
We then moseyed to flag.
We had some time for a 4 minute Tabata of lunges, then ring of fire with flutter kicks, and stretching.
Numberama, Namerama, trout took us out.
Announcements – Spit will be hosting the Father’s day workout at the Creek on Friday June 19 and he encouraged us to bring our 2.0’s to this event. July 4 convergence will likely happen; however, we need to hear more from the State.
On another Note this is the D-Day anniversary and wanted to take a moment of silence to think of the young brave men that died on the beach, in the air and at sea on this eventful and pivotal day in WW II.
It was great to see the gang again and an honor to lead. Cheers…CB
9 guys came out for a da-pile hot potato.
Spit led things off — COP — DQ, Helicopters, LBC’s, Am Ham, Arm circles
Thunderstruck — one merkin every time the word thunder is sung in the song (only 31)
Hand off to Helix — Bus loop fun He called it Coming Round the Mountain
run out 10 poles do 10 merkins
add 10 of an exercise till we get half way round. take away an exercise until we get all the way around.
added 10 squats, then 10 mountain climbers, 10 am ham, 10 dirty dogs, 10 burpees (110 merkins)
Pavarotti’s turn
sashay around part of the bus loop, bernie sanders another portion.
hands on the curb for a little curb crawl down the line – 2 poles out and back
50 toe tappers
11’s — 1 dip, 10 box jumps
Marco Polo’s ladder
1 merkin run to successive islands, ladder up to 14.
Come back down the ladder to 1. (210 total)
Bulkhead
Triple Check — on the tennis court — run a lap, ball dippers, flutterkicks
5 minutes of Opus
5 merkins and 5 mountain climbers repeato 5 times (25 merkins)
5 flutterkicks and 5 WW2’s repeato 5 times
TIme check — Yikes! Get back to the flag quickly!
Merkin total — 376 (will recheck Thundersturck later on…)
Numbers, Names, Announcements
Days posted challenge — challenge yourself to post as many days as you can in June — 20 is the suggested number, but it seems a daunting task to make that happen. You can run with an F3 buddy or virtually work out with a friend. Running by yourself does not count. Attending the 3rd F event on Tuesday nights will count.
NMS — Hot potatoes are always hard. This one was no exception!! Peace to all my F3 brothers out there. Stay safe and be well!
7 weekend warriors made their way to the Atlee high school parking lot for a fun morning that went something like this…
Slaughter start – Four 4x4s
Mosey to the football field parking lot
COP All IC – 50 SSHs, 10 don quixotes, 10 helicopters, arm circles, 10 hand-release merkins (HRMs), 25 LBCs
Mosey into the adjacent neighborhood near the pool.
11s – 1 HRM at the bottom, 10 two-count mountain climbers at the top of the hill.
Mosey back toward the schools to the track
Go Around
Partner up. One partner goes around the track (1) run forward to the first corner (2) bear crawl to the second corner (3) run backwards to the third corner (4) crab walk back to the start. The other partner does ab exercises on their own until the partner returns.
Go Around Again
Same partners. One partner goes around the track (1) run forward to the second corner (2) run backward the start. The other partner does 20 HRMs, followed by 20 squats, repeat until the partner returns.
Mosey back toward the beginning by going by the front of the schools.
Stop for 10 merkins at each speed bump. Stop at another spot for 25 LBCs. Finish at the flag.
Numberama, Namerama, Announcements, YHC took us out.
Announcements:
NMS:
YHC has not led in a LONG time and it felt good to be back with the PAX as the Q. YHC had to make up for lost time and lost pain. Like binge watching a series on Netflix, YHC attempted to give some binge Qing!
YHC started with four 4x4s as a way to make up for not Qing on his birthday when he turned 44. The goal then was to keep moving and to cover significant distance with the PAX.
The initial mosey almost turned catastrophic when Opus tripped, rolling to the ground but then popped back up immediately. The PAX yelled Goldberg!
There is something right and good about leading an opening set of SSHs during the COP. YHC felt at home and the PAX shared encouragement with every ten SSHs.
YHC led the PAX to the spot where Phonics led 11s a few years ago in order to bring it back. Phonics, Spike and Helix crushed the 11s and showed the rest of us how to knock them out on the hill.
The “Go Around” sequences at the track provided some laughter as well. At one point, a set of the PAX passed another runner and then turned to run backwards. This led to a somewhat awkward time of having to stare at the runner while moving backward.
It was great morning all around and it felt great to be back with the PAX. YHC tried to catch up by binge Qing as much as possible into the hour. YHC felt like he could have fit more with some careful planning but that will be left for another morning.
SYITG!
A luck 7 Davillians on a Sunny and 70 Saturday morning for some end of the week fun
This is how it went down
Warm Up – Parking Lot Tracers
Mosey to the HS Blacktop
COP (ALL IC) – DQ, SSH, Cherry Pickers, Helicopters, American Hammers, Flutter Kicks, Heels to Heaven, Shoulder Taps, Arm Circles,
25 Merkins OYO
Mosey to the MS soccer field
Black Jack – One side – either Incline or decline Merkins, run to the other side for either Dips or LBC’s. Exercises always total 21
Triple Check – Balls to Wall, Merkins, run to the bleachers and back
Mosey to the MS Blacktop
4 Corners – 10 Burpees, 20 LBC’s, 30 WWII Situps, 40 SSH’s
4 Corners Reverso – 40 SSH’s, 30 WWII Situps, 20 LBC’s, 10 Burpees
Mosey back to the SF
3 MOM – Ground around the circle and each PAX member lead an exercise IC.
Numberama, Namerama, Announcements, YHC took us out
MOLESKIN
It seems like the morning temperatures are finally start to be above 50’s. This morning it seem like summer had come early. Temp was somewhere in the 60’s but seemed hotter.
Today is the start of YHC’s takeover week to celebrate 4 years with F3. Looking forward to seeing as many members of F3RVA has social distancing will allow.
Merkin Count – 155 + 20 Burpees + Whatever was completed during Triple Check
ANNOUNCEMENTS
SPIT ON THAT!!
7 lucky guys came out to meet moveable Dora today.
Short Mosey
COP — merkins, cherry pickers, ball dippers, diamond merkins, crabcakes, copperhead squats, DQ’s, smurf jacks, tempo merkins
Moveable Dora
normal dora rules 100 merkins, 200 SSH, 300 squats
except Person #1 runs to the next light post while person #2 does the exercise. When #2 sees #1 hit the next light post and start exercising, #2 runs to #1 and so on and so forth.
to the Poles
Everyone holds a post — one person does ten leg lifts then runs to the end. We did one round of these.
Triple Check
Mountain Donkeys
V-ups
30 merkins is the timer
Lunging Lindseys
10 and 30, 15 and 25, … you know the drill
start with 10 monkey humpers and 30 merkins.
lunge in between each exercise
2/3 of a lazy dora
100 merkins with plank
200 lbc’s with holding 6 inches
Fartlek
One person picks a spot to run to. First person to the spot starts doing an exercise. All else join in.
Back to the flag
Numbers, Names, Announcements
Good to see this group of guys this crisp fall morning. or is it winter? who knows? Why do we do this? To get stronger, yes but also to encourage others to dig deep. We have to decide whether we want to do things the easy way or the right way. If we stick to easy all the time, there is no challenge in life — everything seems to be going our way and there is little push back against our way of thinking or doing things. If we choose the other route and try to challenge ourselves to do the right thing, yes things get harder but life is so much more rewarding. Challenge yourself this week to go above and beyond for your wife, your kids, etc. Know that you have chosen the better path.
Peace,
Opus