Tag: Dapile

Five men from the north posted on this perfect, dark, misty morning for a hot potato beatdown that went a little something like this.

Mr. Holland’s Q

COP – SSH, Don Quixotes, Invisible Jump Ropes, Merkins

Phonics’s Q – Taking us off campus

Mosey to the Giles clubhouse playground.

The five PAX members would rotate 3 times through the following exercises with the runner doing a lap around the parking lot being the timer: Pull-ups, merkins, jerkins, squats, run a lap.

Helix’s Q – Head us back to campus

Brocode Elevens – Burpees/LBCs – Do an exercise (10 burpees), then run to Helix’s target. Plank until all are in. Then do an exercise (1 LBC) and run to the target and plank until all are in. Completing elevens tooks the PAX back to Atlee High School

Corned Beef’s Q – Stay on campus

Rotate between 5 exercises/running 3 times. One Pax does dips, one does step-ups, the other 3 are running a lap as the timers. One runner peals off and does dips while the step-up PAX member runs with the other 2. In the end, each PAX member should have done 3 sets of dips, 3 sets of step-ups, and 9 laps of running.

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

NMS

Great workout this morning. All PAX members were surprised how much was accomplished this morning as well as the territory we covered. Well done to Corned Beef and Helix in modifying established exercises.

Excellent mumblechatter today between the bootcamp and coffee afterwards. The topics YHC can remember were about NFL broadcast channels, College Football playoffs, the Premier League, bullet trains coming to the USA, self-driving cars, the Fall Line Trail, Penn State tight ends, and bucket list European vacations that affordability could be a problem.

Announcements – Wednesday, January 1 convergence – 7 AM at WDOG.

Gotta Run!

Phonics

5 DaVillians started their weekend the right way. The PAX decided to a hot potato Q.

Mr Holland Q:

COP

Island hopping with a bunch of exercises at each island

Opus Q:

Rotating 4 corners

4 minute wall sit with burpees for rest

Spit Q:

Polesmokers x 2 rounds of flitterkicks and heals to heaven

Bulkhead Q:

Mosey back to flag, stop at each light pole for an exercise.

Stretching to close out

Numbers, names, Opus took us out.

Prayers to Beat It’s friends and their son.

4 Davillians including a much repeat 2.0, enjoyed a Saturday Morning Hot Potato

This how it went down

Bulkhead’s Q

Mosey to the front office of the HS

COP (ALL IC)

Mosey to the HS courtyard

Triple Check – Step Ups, Dips, and a Lap around the small loop of the bus loop

Helix Q

Mosey to the tennis court

Ascending 4 Corners – 10 Merkins, 20 squats, 30 2ct flutter Kicks, 40 SSH’s add each exercise at each corner

Descending 4 Corners – 40 SSH’s 30 2ct Flutter Kicks, 20 squats, 10 Merkins dropping each exercise at each corner

Spit’s Q

Mosey to the basketball court

Triple Check – Suicides, plank, and American Hammers

Tree Run – While running back to the VSF, stop at each tree with increasing squats getting up to around 20

YHC left after 15 to pick up the other 2.0 for 2ndF while Bulkhead and Helix finished with some stretches

We all enjoyed some 2ndF time with Opus at the Local

TClaps to YHC’s 6 year old 2.0 for braving the cold for the workout

SPIT ON THAT!!

Four men arrived at Atlee High School at around 6:30ish for some exercises. With no Q on the sign up sheet, YHC took control and off they went, one of which during the mosey with the 19 – 20 degrees temperatures had his hands in his pockets throughout the mosey.

COP – All IC

SSH, Arm Circles, Reverso, Don Quixotes, Helicopters, Dips, One-Legged Lunges, Other Leg, Merkins, Mountain Climbers, LBCs, Freddie Mercuries, Flutter Kicks

The Thang

Dora (0.5, 1, 1.5) – Partner up. Complete 50 pull-ups, 100 squats, 150 merkins while the other runs a lap around the courts.

Elevens – Across the practice field, do Heels-to-Heaven and Burpees.

Plank-O-Rama (All IC)

• Front Plank – Rotate between Merkins and Carolina Dry Docks
• Side Plank – Drop Hip and raise
• Back Plank – Drop waist and raise
• Other Side Plank – Drop Hip and raise
• Front Plank – Rotating Elbow Planks
• Hold 6 inches for 30 count.

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

NMS

Great job today everybody. Everybody performed amazingly considering the temperatures. YHC never warmed up. Mumblechatter was strong throughout especially by YHC.

Announcements – Praying for a friend of YHC who is in the hospital. Memories to those at Pearl Harbor 83 years ago.

Make it a great day everybody!

Gotta Run!

Phonics

3 Davillians got in some distance this morning during a bootcamp to venture out.

This how it went down

Warmup – Run down the service road stopping at every speed bump to complete 10 merkins

COP (ALL IC) – DQ, hillbillies, dead man’s hang, cherry pickers, LBC’s, Heels to Heaven, American Hammers, SSH’s, Arm Circles

THANG

Mosey down the trail into the woods behind the football to the power lines

Jacob’s Ladder – Using the power line hill, up to 5 burpees while run up and down

Hilly Polar Bear – Using the same hill, polar bear to the top

Love Hill (Atlee edition) – Using the gravel trail, PAX did lunges, broad jump burpees, and Lt. Dan’s while one person ran to the gate and back

Mosey around to see if we could get onto the football field but no luck so called an audible and when back to to service road

Pole Smokes – 10 reps; 2 sets of Heels to Heaven, Dolly’s, Flutter Kicks, AL Prom Dates, and American Hammers

Speed Bump Merkins (Part 2) – Heading back up the road all the way to Atlee Station stopping at each speed bump for 10 Merkins

Mosey back to the VSF

2 MOM – Ab Exercises of holding legs at 90 degrees, the rosalita’s then dolly’s then 6 inches x2

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Small PAX today but still a fun morning. Phonics kept us entertained with his mumble chatter, Helix showed off his form, and YHC did his best to keep up

Great 2nd F at the Local

SPIT ON THAT!!

The moon was full. Unfortunately with a late start to drafting this backblast, YHC’s memory of other details for the Dapile workout are a bit fuzzy. YHC thinks this is what we did.

Opus took the Q first, and Phonics and YHC followed him to the side of the high school near the bus loop for some COP. Exercises were something like:

• Helicopters
• Invisible jump rope
• Don Quixote
• Merkins
• Copperhead squats
• Imperial walkers
• Hello Dollys
• Rosalitas
• Heels to Heaven

Next came a triple-check. Timer ran to a tree in the middle of the bus loop while one man did Merkins and the other did Bulgarian split squats against the wall.

Phonics took the reins, and we headed to the basketball courts. Revolution was a suicide followed by 25 Merkins. Another suicide and 20 Merkins. Finally a third suicide and 15 Merkins.

For the next 10 minutes we did repeated sets of 5 pull-ups (modified to jerkins as necessary), 10 Merkins, and 15 squats. With 3 minutes to go Spit and Draw Four joined the Pax.

The Q was handed to YHC who kept us at the basketball courts for a mini Lucky Horseshoe. That went something like: Run around the perimeter and then do 10 lunges. Repeat the run, and do 10 lunges plus 10 Merkins. Repeat the run, and add on squats. Repeat the run and subtract the lunges, then subtract the Merkins, and end with a victory lap after the last set of squats.

We then moseyed back to the flag in various ways (side shuffle, Bernie Sanders, hop on one leg, bear crawl).

At the flag YHC took us through 10 minutes of various stretches.

Numberama, name-o-rama, announcements (YHC doesn’t recall that there were any), and Opus took us out.

YHC apologizes for the late back blast. The poor quality of this back blast in no way reflects the quality of the workout. Dapile workouts always rock, and YHC is grateful he got to be a part.

Helix

5 Davillians arrived in the dark gloom for last workout before daylight savings.

This how it went down

Mosey to the small HS courtyard

COP (ALL IC) – Helicopters, SSH, Hillibilies, Deadman Hang, Cherry Pickers, LBC’s, Flutter Kicks, Heels to Heaven, ALT’s, HRM’s, Arm Cirlces

THANG

Table Set – 5 Dips, 5 Incline Merkins, 5 Step Ups. Rinse and Repeat increasing reps by 5 until we reached 25 reps

Mosey to the basketball court

2-1-2 Triple Check – 2 on the Pull up bars, 1 doing LBC’s, 2 completing suicides

Mosey to fields behind the MS

11’s – Bottom of the hill Jumps Squats run to top for Lunges (2ct)

Stay at the soccer field

The Polar Bear Challenge – Going the full length of the soccer field, complete 10 step bear crawl then 10 Merkins.

Mosey back to the SF

1 MOM – Boat/Canoes

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Finally it felt out fall in the gloom this morning with temps in the lower 50’s. The PAX did great this morning and it was great to have Corned Beef back out on a Saturday

Awesome 2ndF at the Local afterwards

SPIT ON That!!

Fun times had today by 6, no — make it 8 guys!

Mr Holland starts it off

COP — ouch

Island 11’s
10 – 1 Merkins
1-10 WW2

Beat it’s Turn

10 crab crawls, 20 WW2’s? continue to end of long grassy area
on the way back do 10 bear crawls and 20 Monkey Humpers all the way back

Dora
100 4 count! flutterkicks
200 lunges
300 SSH

Opus takes over
expanding 4 corners
first 4 corners — one tennis court
10 merkins
10 WW2
10 diamonds
10 jump squats

repeat with 2 tennis courts

repeato with 3 tennis courts

BTTW for 1 minute

Back to the flag for some stretching

Good times had by most! 🙂

Opus

There was a mix of boot campers, runners and walkers at Dapile. Spit started first at 6:00am with a run. Boot campers started at 6:30 and hot potato’d the Q. YHC came in hot and joined Spit for a walk around DaVille campus. Spit took off at 7:00 to attend family activities. YHC joined the bootcampers for some 4 corners led by Mr Holland. Mosey/walk back to flag for some stretching and COT. Opus took us out. Good F2 at the Local Cup.

Notes:

Prayers to The Carpenter and his family for the loss of his father.

4 Davillians came out last Saturday for various types of posting

2 Bootcamps got in a hour

1 runner got in a 5K plus

1 walker/rucker got in a hour

2nd F at Local Cup afterwards

SPIT ON THAT!!