Tag: Dapile

  • Summer comes early

    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

    • Takeover week continues tomorrow with a return of Green Acres. Bro Code run at Pole Green Park starting at 7. Meet in the parking lot of the ES.
    • Monday’s Tomato Run will be run the Hard Way.
    • Hanover Memorial Day – Meet at 7 AM at Hanover Wayside Park off 301

    SPIT ON THAT!!

  • Moveable Dora

    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