Tag: Dapile

4 Davillians enjoy short sleeve weather this morning to get Spring Break/Weekend started off right

This is how it went down

YHC went for a 5k run to get ready for the Momentum 10k in week at a race pace before joining the pax

Opus’ Q – COP, 4 Corners with Jump Burpees, Triple Check, and Touch a Bus

Corned Beef’s Q – Bermuda Triangle w/ Burpees, Pull Ups with Lacrosse Ball Toss Medley

Helix’s Q – Cone Sprints with Broad Jumps and Bear Crawls. After each set completed Burpees. Sets were 1, 2, 4, 8, and 16 burpees

Spit’s Q – Mosey back to the flag with Speed Bump ABC’s (Exercises start with the next letter in the alphabet got up to J)

Numberrama, Namerama, Announcements, YHC took us out

Great 2nd F at The Local with Surf N’ Turf afterwards

SPIT ON THAT!!

6 men posted on the second day of spring for a hot potato DaPile.

Opus Q:

Mosey to basketball court, COP various exercises.

Mosey through the trail to CMS for triple check: P1 swing laydowns, P2 jump squats, P3 timer

Mosey to wall, 20 donkey kicks + bear crawl to curb

Spit Q:

(Not so) Free throws – each PAX attempts a free throw. If they make it 10 merkins, if they miss 5 burpees. Many burpees were done.

Mini Dora – partner up, 50x lunges, 100x flutter kicks, 150x American hammers

Bulkhead Q:

Mosey back to Atlee jungle gym. Triple check: P1 pull ups, P2 dips, P3 lap around parking lot

Native American run to front of school. Stop for some wall sits + arm circles.
Mosey back to flag for MoM and stretching.

Numbers, names, Spit took us out.

Prayers to The Carpenter and his sister for a quick recovery.

As usual good 2nd F at the Local Cup

Since we still have alot of daylight, Opus to use the PowerLight Hill for 11’s after a running COP

Corned Beef took over from there and did some things

Great 2ndF at Local as always!

5 Davillians enjoy the last day of gloom in the daylight till fall for a off campus beatdown

This how it went down

Mosey across Atlee Station into Giles and stop at the roundabout

1st COP – DQ, Imperial Walkers, Arm Circles

Mosey down to the clubhouse parking lot

2nd COP – Cooperhead Squats, SSH’s, LBC’s, AL Prom Dates, Flutter Kicks, Heels to Heaven, HRM’s

THANG

mosey next the playground to the pull bars

Dora – 50 Pull Ups, 100 Merkins, 150 (2ct) American Hammers. Partner run down the trail to a sign and back

Mosey down the trail to the bridge

Bear Crawl/Crawl Bear Medley back and forth on the bridge

Mosey down the trail some more to the first workout station

Lindseys – 10 Jerkins/30 Bar Dips, 20/20, the 30/10

Mosey back down trail to the hill near the bridge

Lunge Medley up and down the hill

Mosey back to the pull bar area

Using the boulders 2 sets upf 10 set ups and 5 box jumps

Mosey to back to road and the hill next to the clubhouse

11’s – 10 Squats, Run up the hill, 1 SSH, Run backwards down the hill. Check sets, Rinse and Repeat

Mosey back to the SF

3 Minutes of Helix stretches

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Great Saturday morning and our legs are shoot. Short 2ndF at The Local afterwards due to kids sports but Yard Sale and Corned Beef joined us

SPIT ON THAT!

Four brave and variously-attired men descended upon DaPile for a hot potato beatdown (the only thing that was hot until Local Cup later on). I think it went like this:

Helix led a COP with all the standard favorites, then a mosey to another parking lot. Each island compounded the previous exercises:
1: 10 merkins
2: 20 squats
3: 30 PLTs
4: 40 side straddle hops
5: 50 LBCs

Opus took the Q and took us to the back of campus for a Love Slight Incline. Partner 1 runs to the stop sign and back while Partner 2 alternates broad jump burpees, bear crawling, or lunges. It took a while, though not as long as expected.

Mr. Holland took us home, completing the lap around campus whilst stopping for 25 of whatever exercise we hadn’t done enough of. Typical Mr. Holland kind of crap, really.

No announcements to speak of, but the PAX somehow grew by 50% at the Local Cup. Good times were had.

YNWA

same two as last week.

new exercises

COP — lots of circles (arms, shoulders, hips, ankle) plus many other exercises

Head into Giles nieghborhood
Traffic circle four corners
Broad Jump between each corner
alternate between merkins and squats

hill 11’s
run down the hill, at bottom do 1 merkin
run up — at the top do 10 WW2’s
continue as always

skip back to atlee
every two trees do 10 monkey humpers
until we got tired of that
then we did 10 SSH

then about 8 minutes of good stretching under the good instruction of Helix

2 guys showed up to kill it on a cold saturday morn

COP — lots of stuff including the dirty dog

suicide medley
–one runs, other person does monkey humpers
switch
do 10 boo yah merkins together before the next iteration
— one runs other person does SSH
switch
do 20 PLT’s each
— one runs (forward and backwards), other person does donkey kicks
switch
do partner jump overs

LAZY DORA
100 merkins (hold plank)
200 squats (hold al gore)
300 LBC’s (hold 6 inches)

bar grab while the other person runs a lap (2x)

4 corners (lunge, run, bear crawl, bernie)
corner 1 — crabcakes 20
corner 2 — crunchy frogs 20
corner 3 — squats 20
corner 4 — AST’s

end with 10 minutes of good stretching

Good times — gooder weather this week.
OPUS

Five guys posted to Atlee High School on this Saturday with temperatures in the low 30s. Compared to what the forecast is like this upcoming week, the 34 degree temperature felt like it was sunny and 70. This is a somewhat accurate account of what the beatdown was.

COP

SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, 5 burpees OYO, Merkins, LBCs, Heels-to-Heaven

Tabata – Alternate between the 2 exercises below.

• Round 1 – One Legged Lunges / reverse legs
• Round 2 – Dips / Mountain Climbers
• Round 3 – One Legged APD / reverse legs
• Round 4 – Burpees / SSH
• Round 5 – Donkey Kicks / Merkins

Triple Check with 5 rotations

• Pull-ups
• Squats
• Rosaletas
• Dirty Dog
• Timer run one lap around court

Modified Plank-O-Rama – For 5 minutes do the following

• 1 minute of normal plank
• 30 seconds of elbow plank
• 30 seconds of side plank
• 30 seconds of other side plank
• 30 seconds of elbow plank with one leg lifted
• 30 seconds of elbow plank with other leg lifted
• 30 seconds of elbow plank
• 1 minute of normal plank with merkins during last 15 seconds

Green Sally Up – Hold Six Inches with leg lifts

Mosey back to VSF

Numberarama, Name-O-Rama, Announcements, YHC took us out

NMS

Great job today everybody with this challenging workout. Last night, YHC was with an old neighbor who had recently been laid off into retirement. YHC asked Corned Beef when he was planning on retiring. CB said his job doesn’t really have retirement, but a friend advised him to start taking a day off here and there. He said on Thursday, he took the day off. He then expanded on this discussion with Bulkhead. From a distance, YHC believes he talked about taking a week and going to Florida as well as one other place. Helix then said to me, “Did he just say Nairobi?” That is what YHC heard as well.

As we all get closer to retirement, this plan of learning how to retire one day at a time might be best. Instead of working 40 – 60 hours a week and then stopping all together, starting taking a day here and a day there. Over time, take a few more days or even a week and slowly start stepping away. Sounds like a great plan.

Afterwards, we gathered at The Local Cup with Opus joining us for the 2nd F.

Announcements – Frozen Triangle – February 8 – See Pre-Blast.

Have a great day everybody!

Gotta Run!

Phonics

4 boot campers and 1 runner posted on a cold Saturday morning to get their weekend started.
Spit got some miles in and left early.

The 4 boot campers decided to hot potato the Q.

Phonics Q

Mosey to CSES service road for some COP (bunch of exercises to warm up)

Partner up – 50 pull ups between the 2 partners.

4 corner around the track – lunge to C1, 25x bouya merkins, C2 25x PLT, C3 25x merkins on partner while he planks, C4 something

Bulkhead Q

Mosey to CSES playground. Partner up. P1 swing leg crunches, P2 run to soccer goal post. 3 rounds.

Wall sit + Donkey kicks rotation x 3

Quadruple check – P1 dips, P2 step ups, P3 Carolina Dry Docks, P4 loop around the trailers.

Mosey back to flag, stopping occasionally for different ab exercises.

Numbers, names, Opus took us out.

Notes:

Spit no hate Q at Dogpile next Saturday. Good second F at Local Cup.