Tag: Dapile

4 Davillians with the fog horns arrived at Atlee HS to help Dora doing some foggy exploring

This how it went down

Mosey to the bus loop

COP (ALL IC) – Helicopters, Imperial Walkers, SSH, Cherry Pickers, Merkins, LBC’s, AL Prom Dates, America Hammers, Arm Circles

THANG

Mosey to the courtyard

Dora 1 – 50 Step Ups, 100 Incline Merkins, 150 Dips; Bear Crawl/Crawl Bear

Mosey to MS tennis court

Dora 2 – 50 Scorpion Kicks, 100 HRM’s, 150 LBC’s; Run around the courts

Mosey to the HS tennis court

Dora 3 – 50 Heels to Heaven, 100 2ct Flutter Kicks, 150 squats; Lunge + squat up/down one court

Mosey to the basketball court

Dora 4 – 50 Burpees, 100 SSH’s, 150 Arm Circles; suicides

Native America Run back to the VSF

Numberrama, Namerama, Announcements, YHC took us out

Great morning for a workout. Even better 2nd F at the best coffee in RVA

SPIT ON THAT!!

A pair of able-bodied men sprang from their fartsacks and eagerly made their way to Atlee, where they greeted each other with no real plans of what they’d be doing that morning. We took turns leading activities, which YHC will do his level best to recall after nearly two weeks of procrastination:

Helix got us started with the COP doing…things. I’m sure it included good stretching and at least one exercise we don’t normally do. After a solid warmup, Helix passed the Q and Holland took over.

Mosey to the track, where we did a series of laps, stopping at each of the five sets of bleachers for a set of exercises:
Lap 1 – dips x 10 each
Lap 2 – reverse crunches x 10 each
Lap 3 – incline merkins x 10 each
Lap 4 – burpees x 5 each

From here it was over to Helix and over to the Cool Spring playground for a lazy Dora: 100 of that thing where your feet are in a swing that is kind of like a crunch, 200 squats, 300 SSH. Timer did leg lifts while hanging from the pullup bar until they didn’t feel like it anymore.

Back to Holland and back to the pavement. Run behind the schools, and stop at each speed bump for a new exercise. Highlights included WWIIs, Carolina drydocks, and YHC’s least favorite, sprinting to the next speed bump.

All in all a successful outing, and an enjoyable well-earned coffee was the ideal ending.

YNWA

4 Davillians arrived on foggy Saturday for what as planned to be a block party.

This how it went down

3 Davillians arrived at 6:30 for the normal bootcamp with one arriving at 7:00 for a short walk while on IR

The three grabbed a coupon (cinder block) and mosey over in front of the HS

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

THANG

Angry Dora – 50 Coupon Buprees, 100 Sit-Up + Press, 150 Coupon Merkins, & 200 Curls while partner(s) ran to the Atlee HS and back

At this point YHC notice with most of the PAX still having some recovery from injuries called an audible. Coupons were put back by the SF and we headed out for a run

4 on, 1 off – During a 30 min run, the pax ran at about 9:15 pace for 4 minutes followed by a 1 min walk. Got in around 2.8 miles

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Good to see Speakeasy out walking while he figures out issues with his Gout. Was nice to take a run. It had been a while since YHC ran any distance

Great 2nd F as always at The Local with Bulkhead and Surf N’ Turf joining us as well

SPIT ON THAT!

6 Davillians including a 2.0 FNG came out for their hour long workout this past Saturday

Here is how it went down

Opus’ Q

COP
Lazy Dora
Partner Leg Tosses

Spit’s Q

Triple Check on the blacktop
Four Corners on the tennis court
Pole Smokers
Run back to the SF

Numberrama, Namerama, Announcements, YHC took us out

Great to have Pavarotti’s youngest 2.0 out with is. The boy is only 13 but looks like he is 16. Enjoy some 2ndF time at The Local afterwards

SPIT ON THAT!!

but i am sure 5 guys showed up for a hot potato beatdown Saturday at Dapile

Helix — PLT’s plus a COP

Beef — 2 separate penta checks equally as brutal

Opus — DORAcide
100 merkins , 200 LBC’s, 300 SSH

Back to the Flag

Good times this morning!

Three came out for some fun at DaPile. At 6:30 it was just YHC and Yard Sale looking at a Clydesdale friendly beat down until Opus rolled in hot. With 3 in tow we went off:

COP: SSH, Don Qs, Squats, Helicopters, Merkins, LBCs, Incorrect Scorpion Kicks.

1st Triple Check: WWIIs, Jump Squats, & run loop and back. Mosey over to back fields: 4 Corners: 10 burpees, 20 Merkins, 30 WWIIS, 40 Squats. Add in some Mary. Mosey way back to football stadium.

2nd Triple Check: Monkey Humpers, Reverse Crunch, run to middle of football lot. Long mosey back to flag & 1 min of Mary. YHC took us out.

NMS: Nice way to finish up Westhoe Takeover in Daville. YHC hadn’t seen Opus or Yard Sale in a while so good to catch up with those dudes. Some Daville runners were absent, traveling south for the Homegrown Half/10k, although apparently Phonics was leading a disinformation campaign saying it was 6:00 PM today, not am. Classic Phonics, always looking for a leg up. Opus shared his shoulder is still messed up so we kept it light on the Merkins and instead ended up doing a fair amount of running, much to Yard Sale’s dismay.

6 men of F3, ready for the Coffateria, here for the workout. Will there be sourdough bread, you bet!! Let’s put in some work!!

Warmarama: Mosey loop of the parking lot, SSH, DQ, Imperial Walkers, Jazzercise, Copper head Squats, Arm Circles, Cherry Pickers, Helicopters, Merkins, LBC, Rosalitas, Hello Dolly

The Thang:
Mosey to the Bus Loop. Triple Check:
Runner – run a lap
Merkins/DryDocks
Heals to Heaven / Box Cutters

Mosey to the Tennis Courts: Four Corners:Prostitute
Merkins x20
Squats x20
WWII x20
SSH x40

Mosey to the Practice Field: Modified Hard
Run to the end of field and back.
Lunge to the end of the field.
50 Bear Crawls
40 Bear Crawls
30 Bear Crawls
20 Bear Crawls
Bear Crawl to the end.
10 Broad Jump Burpees

Mosey BTTF
3 Minutes of Mary: LBC, Freddy Mercuries, Alabama Prom dates, Flutter Kicks, Rosalitas.
Numberama: Namerama
YHC took us out

Moleskin: 6:20am where is everyone? 6:25am Where is everyone? 6:29am Where is everyone? 6:29:50am 6 cars roll in…. I got these boys warmed up for the Westhoe Takeoever next week. Let’s Go!!!!!
Coffateria: The Local Cup best coffee shop in town.

Five men posted to Atlee High School on this perfect Saturday. With nobody signed up for the Q, YHC said, “I’ll take it.” In reading the crowd and Opus’s face, YHC was not sure if that was a popular decision. After asking Beat It if he wanted it and was told no, YHC led the way.

COP

All IC except for Burpees/Merkins combo – SSH, Helicopters, Don Quixotes, Imperial Walkers, Small and Big Arm Circles, Reverso, 1 Burpee, 2 Merkins, Merkins, American Hammers, LBCs, Heels-to-Heaven, 2 Burpees, 4 Merkins

Mosey to Elementary Playground then do 3 Burpees, 6 Merkins

10 Minutes Per Round

• Round 1 – 5 Pull-ups, 10 Merkins, 15 Squats, repeat
• Round 2 – 5 Jerkins, 10 Synchronized Mountain Climbers, 15 Monkey Humpers

Do 4 Burpees, 8 Merkins

Mosey to blacktop

3 times through – The Hillbilly, Leg Raises, Scissor Kicks, Ball Dippers, time runs a lap around the blacktop.

Mosey to VSF for Mary

6 Burpees, 12 Merkins,

All IC except for V-Ups – Freddie Mercuries, 5 V-Ups, One legged APDs, Reverso, 5 V-Ups, Rosales’s, 5 V-Ups

7 Burpees, 14 Merkins

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

NMS

Well done all today. Great to see Rounders who YHC had not seen for quite a while. He has been recovering from knee surgery. Nice job modifying Opus who is recovering from a summer camp, slip-and-slide rib injury. I know you were in pain throughout today’s bootcamp.

Nice work Beat It. This was a challenging bootcamp and you are always staying positive. Well done!

Thank you for your support of my Q Helix.

Coffee was fun as always with Bulkhead and Corned Beef joining us. Congrats Bulkhead on your new business.

Announcements

• The F3RVA 1/2 marathon/10K/5K is coming up soon – Maybe August 3
• F3RVA Pickleball tournament is maybe 2 weeks after that
• West End/Tuckahoe takeover is coming. (Starts July 29). Lets have good numbers in support of the takeover.)

Gotta Run!

Phonics