Tag: Dapile

6 Davillians arose from their fart sacks on this clear and cold Saturday to enjoy a hot potato beatdown

This how it went down

Spit’s Q

Lap around the parking lot running forwards, backwards, and karaoke style. Kept running to the front of the HS

COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, HRM’s, Heels to Heaven, Arm Circles

Helix’s Q

Mosey to the MS parking lot

Ascending Ladder – a mix of the beast and lucky horseshoe, Start with one rep of Buprees stop at the median 3 times up and 3 times back. Add a rep and an excerices each time till we were at 5 exercises completing the following: 1 Burpee, 2 WWII Sit-ups, 3 Carolina Dry Docks, 4 Lunges, 5 Bobby Hurley’s

Corned Beef’s Q

Mosey to the MS blacktop

Triple Check – Susides, Hanging knee raises, and Jerkins

The Carpenter’s Q

Mosey to “The Valley”

11’s – HRM’s and 2ct Mtn Climbers

Opus’ Q

Mosey back the MS next to the bus loop

5 Stump Merkins, 10 Donkey Kicks, 15 Dirty Dogs

Mosey back to the SF

Phonics’ Q

1 MOM – Hold six inches for a long 30 count

Numberrama, Namerama, Announcements, Opus took us out

MOLESKIN

A lot fun this morning and in the words of The Carpenter: “The workout was fantastic but camaraderie, conversations, and sense of connection were even better.” Great to have him back this morning.

The 2nd F at the Local Cup was even better. YHC also got the chance to do some EHing so hopefully it works out this week

SPIT ON THAT!!

2 Davillians braved the icing condition on a Saturday morning to get their Saturday fix.

This how it went down.

YHC waiting till 6:35 and thought it would a solo day. After taking a lap around the parking lot, Helix made it out and the two of us headed to the MS parking lot

COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, Arm Circles

THANG

Tabata Run – We ran a lap around the schools and through the bus loop stopping about ever 1/2 mile or so do complete a 5 minute Tabata exercise.

This Tabata was 10 Rounds of 20 secs on and 11 sec rest. We were able to stop about 5 times completeing the following:

• Toe Tappers
• Lunges (forward and backwards up a hill)
• Squats
• Dips/Incline Merkins
• American Hammers/Burpees

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Glad to have Helix make it so YHC didnt have to go Solo. We enjoyed a good mumble chatter about the snow, past storms and the damages it caused, our kids, and cold showers

Unlike the people in this video, both us were able to stay upright!

SPIT ON THAT!!

YHC arrived to a dark parking lot at Atlee High School, planted the shovel flag and the group came in hot to form 6 F3 brothers ready for a Saturday morning workout and here is what went down:

Mosey to basketball courts at rear of school for and circle up for COP

COP

We circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles 10 small 5 big, reverso, 10 Helicopters, 10 2ct American Hammers, 10 LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins.

THANG

We mosey to the bus loop for the first triple check:

P1 – Runs bus loop lap as the timer, P2 – LBC’s the entire time for lap, P3 – performs 40 merkins then rests for the remainder of the time. Then P1 – LBC’s, P2- Merkins and P3 runs bus loop lap. Finally P3 – LBC’s, P1 merkins and P3 runs lap. This is one set and then we repeat two more sets for a triple check.

Mosey to the Tennis courts for a Dora. We partner up into groups of 2 and P1 is the timer with Bear Crawl the width of first court, lunge the second court, Bernie Sanders the third court jog back to start and switch with P2 who is performing the Exercises. These consisted of 100 Dry docks, 200 LBCs, and 300 lunges. We smoked our shoulders and legs with this one.

We take a long mosey around the back of school to the front near the flag form up at the wall for 11’s where we started with 10 donkey kicks run to side walk for 1 LBC’s, then back to wall for 9 DK’s run to side walk for 2 LBC’s. We found the hard part here was getting up from the LBC’s and made for a good 11 workout.

Mosey to front parking lot for another quick triple check (groups of 2) where P1ran lap as timer, P2 SSH and P3 Stretched. Then P2 Ran lap, P1 Stretched and P3 SSH, finally P3 ran lap, P2 Stretched and P1 SSH. This was one rotation and we repeated 2 more times for a triple check.

COT

We mosey back to the flag to stretch and then circle up for Namerama Numberama, YHC took us out in prayer.

Great workout this morning gents, SYITG, Cheers….CB.

3 Davillians braved the cold temperature for a Saturday morning beatdown

This how it went down

Mosey to the middle school blacktop

COP (ALL IC) – 50 SSH’s, 10 DQ, 20 Hillbillies, 20 LBC’s, 10 Heels to Heaven, Arm Circles

THANG

Mosey to the tennis court bleachers

11’s – Incline Merkins and Dips

Tennis Court Corners – In four corners format, run the long sides and bear crawl the short sides. 3 Lap start with 5 reps, 10 reps, the 15 on the last lap. Exercises were Burpees, LBC’s, Flutter Kicks, Squats

Mosey to the pull up bar next to the gravel track

11’s – Pull ups and Alternating Shoulder Taps

Mosey to the Honey Meadows Lake Hill

Bernie’s Ladder – Just like Jacob’s Ladder but start at the top of the hill, burpees at the bottom of the hill, the Bernie Saunders up the hill. 7 times up and down.

Merkin Mile – Ran a mile around Honey Meadow’s Estate to Cool Spring Elem School stopping every 1/4 mile for 25 merkins

Mosey back to the SF (another 1/2 mile +)

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Small but great PAX this morning. We got in our miles today going over 3.5 miles. It was cold but of course Helix was still in short sleeves and shorts

SPIT ON THAT!!

Breakfast club (Corned Beef, Hash and Bulkhead) started from Rutland Clubhouse at 6am. Spit had already done a few miles before that. He was on a mission today to complete a 12K. The rest of the Breakfast club decided to run a 2 miler and did the reverse Bojangles loop up to the Atlee service road and turn around at the football parking lot and back to Dapile starting point for 2.6 miler. The rest of PAX joined at 6:30am and the beatdown began. Spit was still running his 12K.

Since there are no parking lot lights YHC took the PAX to the cafeteria entrance, one of few places with lights, for some COP.

• COP:
  • High knees from start of curb to cafeteria door and back
  • Skips from start of curb to cafeteria door and back
  • Butt kickers from curb to door and stay there
  • Carioca back and forth 2x
  • Circle up then SSH x 20
  • Don Quixotes x 10
  • Imperial walkers x 10
  • Russian soldiers x 10
  • Hairy rockettes x 10
  • Arm circles, small x 10, big x 5, reverseo
  • Alternating lunges x 10
  • Plank up then shoulder taps x 10
  • Plank jacks x 10
  • Hand release merkins x 10
  • Turn over then Alabama prom dates x 10
  • Flutter kicks x 10
• Mosey to the service road for some sprints
  • Round 1 – PAX start at light pole 1, sprint to light pole 2 do 20x Lt. Dans, slow mosey back to light pole 1, do 5 merkins and plank for the 6
  • Round 2 – Start at light pole 1, sprint to light pole 3 do 15x Lt. Dans, slow mosey back to light pole 1, do merkins and plank for the 6; Spit completed his 12K and joined the rest of the PAX
  • Round 3 – Sprint to light pole 4, do 10x Lt. Dans, rinse and repeat
  • Round 4 – Sprint to light pole 5, do 5x Lt. Dans, rinse and repeat
• Mosey to bus loop for some 11s
  • Exercise 1 – 2 count American hammers at curb
  • Exercise 2 – Curb dips at opposite curb
  • Burpee broad jumps in between the exercises
• Mosey to side of football field for some pole smokers
  • PAX each grabs a pole and holds feet 6 inches
  • Man at the end does 10x 2 count flutter kicks and runs to end
  • Rinse and repeat for 5 rounds
• Native American run back to the Flag, burpee optional
• 5 minutes of Ring of Fire
• 5 minutes of stretching
• Numberama, Namerama, Opus took us out
• Breakfast club ran back to Rutland Clubhouse
• Notes:
  • Kudos to Spit for completing the 12K
  • Great work was put in by all. It was an honor to lead.
  • Remember to keep hydrating gents. Winter workouts can dehydrate you just as quickly as summer workouts.

5 men showed up this morning for an hour beatdown breakfast here is how it went down.

Run Warm up

Bulkhead and Spit met at the Rutland Clubhouse and ran the Bojangles loop then over the train tracks into Giles subdivision for the 1 mile loop finishing at the Atlee HS parking lot for the 6:30am start time. They also ran back to the Clubhouse after COT at the flag.

YHC showed up to the AO planted the Shovel flag and we moseyed to the East side Entrance to the School for COP.

COP

We performed 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 10 helicopters, 10 2ct American Hammers, 10 LBC’s 10 reverse scorpions, 10 scorpions, 20 merkins.

THANG

So we mosey to the base of the Atlee train bridge hill and start our Carpenter Dora as we had 5 we broke up into one group of 2 and a group of 3. Group 1(G1) ran to intersection at top of hill and back as the timer and G2 performed the Exercise. The highest count of the exercise was how we traded off for the next group to pick up the count. We performed 100 merkins, 200 WW2 sit ups and 300 SSH.

It is still very dark so we mosey to the lighted parking lot across the street(Atlee Campus has no lights on the weekend) and it has 6 trees that are perfect for ‘touch a tree’ triple check Dora. So the exercises were 100 sit ups, 200 lunges and 300 squats. The Timer was the touch a tree, similar to the above we had a different groups of 2 and 3 and we flap jacked exercises and touch a tree until all reps were completed.

Lighter outside now so we mosey to the front of Atlee HS and do a triple check of Donkey kicks and Lunges to the side walk and back(as the timer) for the first two rotations then performed a Bernie Saunders as the timer for the last rep.

We then mosey to flag for some Mary to cool down stretching for 4 minutes.

COT

Namerama and Numberama and Pavarotti took us out in prayer.

Moleskin

We continue to discuss staying safe during the Pandemic as infections continue to rise. We also discussed reaching out to some F3 brothers that we have not seen in awhile.

It was an honor to lead this morning….Cheers…CB

5 Davillians came out on a cold Saturday morning to help YHC celebrate his birthday eve eve.

This how it went down

Pre Run – YHC went solo this morning getting in around 2.25 miles while Bulkhead ran from his house

Mosey to the blacktop behind the school

COP (ALL IC) – SSH (x36), DQ, Hillbillies, LBC’s (x36), Heels to Heaven, Alternating Shoulder Taps, Arm Circles

THANG

Mosey to the practice football field

1 & 10 – 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

While mosey through the baseball field, we found so a tire to flip so YHC called an audible.

Triple Check – Step ups, Dips, and two PAX flipping the tire 10 times out and 10 back

Mosey to the tennis courts

Dora – 75 WWII Situps, 100 Merkins, 150 SSH, while other partner does tennis court suicides

Mosey back to the SF

Ascending Merkin Ring of Fire – PAX takes turns around the circle to complete one merkin increase by 1 each time around. We got up to 8 before time was called

Numberrama, Namerama, Announcements, Opus took us out

MOLESKIN

It felt good to be back out with the PAX. Between having a head cold and the flu going through YHC’s household, I had to take basically the last two weeks off

Mumble chatter started this morning with Helix asking how to get rid of cable and just keep internet which ended up having a full hour talk about streaming services and current shows we are watching

Great 2F time at the Local Cup afterwards

SPIT ON THAT!!

Two Davillians converged on the Atlee parking lot to slosh through a workout, hot-potato style. Here is what happened.

Thang

(Helix Q)

Mosey to bus loop for COP:

• SSH x 20 IC + burpees x 2
• Lunge Squats x 10 each leg IC + burpees x 4
• Arm Circles (10 small, 5 big, reverso) IC + burpees x 6
• Helicopters x 10 IC + burpees x 8
• Copperhead Squats x 10 IC + burpees x 6
• Don Quixotes x 10 + IC burpees x 4
• Flutter kicks x 20 + IC burpees x 2

A few steps to crosswalk for a partner exercise:

One partner runs to gas pump and back while the other partner progresses forward with an exercise. Switch partners until both arrive at gas pump. Exercises were Russian Soldiers, Bear Crawl, Burpee Broad Jumps.

Mosey to basketball court.

• A. pull-ups x 3
• B. Run to 1st basketball goal and do 10 Squats; return to A.
• C. Run to 2nd basketball goal and do 20 Merkins; return to A.
• D. Run to 3rd basketball goal and do 10 Squats; return to A.
• E. Run to 4th basketball goal and do 20 Merkins; return to A.
• (Total 15 pull-ups, 40 Squats, 60 Merkins)

(Phonics Q)

Mosey to soccer field. 11s, traversing from bleachers to bench on either side of field. Exercises were Dips with full extension (think APDs) and Mountain Climbers.

Mosey to Senior parking lot by football practice field for multiple rounds of Touch-5-Trees. When returning to base, do 20 Merkins. Exercises at each tree were:

• Round 1 – Burpees x 2
• Round 2 – Freddy Mercurys x 10
• Round 3 – Monkey Humpers x 10
• Round 4 – LBCs x 20

Mosey to benches by Atlee entrance near bus loop for one leg squats (back leg on bench) Tabata style, one round (eight sets of 20 sec with 10 sec rest, alternating legs)

Back to virtual flag for Plank-O-Rama and Minutes of Mary. Exercises were:

• Alternating Carolina Dry Docks and Merkins x 10 IC
• Side plank hip lifts x 10 IC, each side
• Reverse plank hip lifts x 10 IC
• American Hammers x 20 IC
• Heels to Heaven x 20 IC

Numberama, Name-o-rama, Helix took us out.

NMS

Looking out the window now, seeing blue sky and yellow sun, it is hard to imagine that just a couple of hours ago the atmosphere was quite different – wet, muddy, dark, and just cold enough to be uncomfortable. The worst, though, was pulling into an empty parking lot two minutes before go-time. In short order, though, Phonics came on the scene, and suddenly the outlook changed.

Phonics and Helix quickly confirmed that neither had called the Q, so Phonics granted Helix the first half. Helix kept things dry. Phonics, however, grabbed the reigns and, in no time, the Pax was immersed in sloshing sounds, mud sprays, and a need to high-step to minimize slipping. Now it felt like an F3 workout.

In post-workout discussion, Phonics reflected on the sterile environment we have lived in for the past year with hand sanitizers, masks, other PPE, and avoiding human touch. Much hopeful talk about 2021 seems to focus on returning to normal. But pre-COVID “normal” was not perfect. From YHC’s perspective, 2020 was a time of tremendous progress and lessons learned. Many of our practices from 2020 should change. Some, however, should not. We should slosh through mud puddles. Washing hands is critical for public health; but it may be important, too, to find times to get our hands dirty – palms bracing the earth in a communal cadence of Merkins.

Many thanks to Phonics for letting YHC share in the workout this morning.

When YHC arrived to the parking lot of Atlee High School, there was one car with nobody in it. Was YHC going to post solo on this 22 degree morning? With about 2 minutes to go, Helix arrived in short sleeves and shorts. Well done Helix! Soon after, Fabio returned from a run. Three runners had arrived and off we went for a beatdown that went something like this:

COP

The Thang

Triple Sprints – One runner sprints to the 2nd runner who was about 50 yards away. The 2nd runner sprints to the 3rd runner. The 3rd runner sprints back to the 1st runner. As each runner completes a sprint, he does 5 burpees. Keep doing this until each runner has completed 5 sprints and 25 burpees. Then bearcrawl to meet in the middle for 10 merkins IC.

Hangs and Merkins – Hang from the pullup bar as a pax member counts down from 15. Once the pax member gets to 5, slowly lower yourself. After this, the pax member will then do a variation of 10 merkins IC. Each pax member led this twice for a total of 6 rounds.

Honey Meadows Trail challenge – Each PAX member was asked to select an exercise. Squats, Lunges, and Carolina Dry Docks were selected. Run the trail and do 5 squats, 5 2-count lunges, and 5 Carolina Try Docks at each intersection or street crossing until you reach the Atlee hill.

Mosey back to the VSF.

With 1 minute left, the PAX circled up for a 30 count of 6 inches.

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

NMS

As we are coming closer to the end of the year and as YHC gets closer to his next birthday, YHC is thankful for the good health that God has blessed him and his family with and the many good friends he has met as being part of F3RVA. Well done today Fabio and Helix! This was a challenging beatdown and both of you had an outstanding performance. With the small PAX today, it allowed time to talk about cadence count which can be challenging to teach with a larger PAX. One thing YHC loves about Da-Pile is it allows the PAX to explore the back of the Atlee campus year round which is difficult with the earlier start of DaVille during most of the year.

Announcements

Jan 1st Convergence at Satan’s Hill starting at 7am – see Slack Post: https://f3-rva-workspace.slack.com/archives/CSB9XKKBR/p1608304605301600

It was an honor to lead such a fine group of men this morning.

Gotta Run!

Phonics

In order to keep numbers down at Dogpile, Fe Mechanicsville reinstituted Da-pile this morning at Atlee. 5 guys showed up without burgers but with some hot potato action on a chilly but satisfying Saturday morning.

Spit lead off with the COP which included but was not limited to the following: Hillbillies, arm circles, HRM’s, DQ’s, LBC’s, copperhead squats, Dollies
Spit continued with an increasing 4 corners:
Start with 20 merkins
Next corner 20 merkins and 20 squats
Next corner 20 merkins, 20 squats and 20 WW2’s
Last corner 20 merkins, 20 squats, 20 WW2’s and 20 dips

Hand off to Helix
Over to the tennis courts for a burpee countdown.
10 burpees, run back and forth across the singles lines of one court
Descend all the way down to 1. First person to finish shouts “DONE” — at that point all of us are done! Thankful to Fabio for finishing so quickly — I was still at 4….

Handoff to Bulkhead for a quintuple/triple check at the equipment
station 1 Suicide (timer)
station 2 pullups
station 3 jump overs
station 4 dips
station 5 inclined leg lifts
repeato 3 times

Handoff to Fabio
3 laps of the bus loop. After every lap do 20 merkins and 20 lunges

Handoff to Opus for the last 5ish minutes
Chicken Peckers on the wall — do 10 then your mate next to you does 10 until everyone has gone.
5 Donkey kicks, run to the side walk
10 Donkey kicks, run
15 donkey kicks, run
20 donkey kicks
Head back to the flag for a little Mary
Ring of fire merkins 2, then 4, then 6

Numbers Names, Announcements,

YHC took us out.
Head to Local Cup for some coffee and fellowship. Good times.

Wow — I always marvel at how hard these Hot Potato workouts are. Everyone brings their A game the whole time and wants us to work hard!!
Always thankful for these workouts and the times afterwards to have some good conversation and laughs — medicine for the body and soul.
Merry Christmas season to all.
Opus