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 lapMerkins/DryDocksHeals to Heaven / Box Cutters Mosey to the Tennis Courts: Four Corners:Prostitute Merkins x20Squats x20WWII x20SSH x40 Mosey to the Practice Field: Modified HardRun to the end of field and back.Lunge to the end of the field.50 Bear Crawls40…
Browsing: Dapile
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…
Three guys showed up to do a rain workout. Fun stuff!COP — lots of exercisesTRiple check — Timer runs to the fence and back.Bulgarian Split SquatsDips4 corners extendedRotate through doing 10,20,30,40of the following exercisesJump SquatsAM HAMLungesLBCRepeato until each exercises has had a turn at each numberCMIYC10 monkey humpersrun backwardsRun a lap around the schools
Six dudes showed up to Atlee High School for a morning that was at least 70 degrees and was definitely sunny. After the determination was made that we were doing a bootcamp, YHC grabbed the Q and off we went. COP All IC – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, LBCs, Freddie Mercuries, Heels-To-Heaven, Hello Dolly’s, Roselia’s, APD The Thang Tabata Round 1 – One legged lunges (Alternate between legs) Round 2 – American Hammers, Merkins Round 3 – One legged seated squats (Alternate legs) – Sit on bench, with one leg, stand up, then sit back down.…
Six guys gathered at Atlee High School for an anticipated beatdown. With no Q on the sheet, YHC grabbed control and off they went. COP SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Lunges, Reverso, Merkins, Angled Knee Jumps, LBCs, Heels-to-Heaven, Rosales’s, One Legged ABCs, Reverse The Thang In bus loop, triple sprints. One partner sprints 1/2 around bus loop then drops to do 5 burpees, the 2nd partner does the same, then the 3rd does the same. Do this 5 times. Then bear crawl to middle to do 10 merkins. Mosey to benches. At bench, IC – 10 Step Ups,…
10 Davillians/Summer Tourists + 15 2.0’s as well as 2 early runner that left early. Came out for Daville’s summer 2.0 friendly workout According to Phonics’ explanation for the morning (during a future run day), this how it went down Mosey over to the soccer field Spit’s Q COP (ALL IC) – SSH, Helicopters, Hillbillies, WWII Situps, Merkins, Arm Circles Corned Beef’s Q Field Exercises – Using the lines on the field as stopping points we completed varies exercises including different lunges, karaoke, Bear Crawl/Crawl Bear, and the 2.0’s finished with some sprints while the Dad’s cheered them on! Bulkhead’s…
4 summer tourists and 7 locals met up ina parking lot in Mechanicsville to see what the SOJ Q had in store. According to Phonics’ 2.0, here is what went down. Start in front of the Middle School for warm up, DQ, Helicopter, SSH, variety of Mary and merkins.Mosey to the middle school track for Dirty Macdeuce – 12 reps of arms, abs, legs then a lap, repeato x4. Round 1- HRM, WWII, copperhead squat, 2- T-Merkins, dying cockroach, monkey humors, 3- stagger merkins, gas pumps, lunges, 4- merkins, leg lift, jump squat. Find the shaded parking lot for a…
2 Bootcamps and 1 runner enjoyed a not so clear Saturday back in March YHC got in one last training run before the River City Half the next weekend. The plan was to get in 11 to 12 miles but with the down pour of rain it ended up being 8 to 9 miles The bootcamps braves the elements as well SPIT ON THAT!
7 Davillians enjoyed a Hot Potato Q a few Saturdays ago SPIT Q – COP Bulkhead – Triple Check and Tennis court Helix – Dora Mr Holland – Run YHC was proud if is 5 year old FNG today on this day. We covered close to 3 miles and he stayed with the PAX the whole time SPIT ON THAT!!
6 Davillians got their month of June started with a trip to Dapile This how it went down Short mosey near the bus loop COP (ALL IC) – SSH, Helicopters, DQ, Imperial Walkers, Copperhead Squats, LBC’s, AL Prom Date, Heels to Heaven, ALT’s, Merkins, Arm Circles THANG Catch me if you can – Using the bus loop, one partner runs backwards second does two burpees and runs to catch. Switch, rinse, and repeat for a full loop Mosey the MS parking lot Curb Crawls – Bear crawl to a curb complete 5 incline merkins, crawl bear back complete 4 decline…