Tag: Dapile

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.

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