Tag: Dapile

  • I don’t remember

    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!

  • 3 for Triple Chex

    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.

  • DaPile! Let’s Go!!!

    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.

  • Is it okay that I take the Q?

    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

  • Refreshing Rain

    Three guys showed up to do a rain workout. Fun stuff!

    COP — lots of exercises

    TRiple check — Timer runs to the fence and back.
    Bulgarian Split Squats
    Dips

    4 corners extended
    Rotate through doing 10,20,30,40
    of the following exercises
    Jump Squats
    AM HAM
    Lunges
    LBC
    Repeato until each exercises has had a turn at each number

    CMIYC
    10 monkey humpers
    run backwards

    Run a lap around the schools

  • You have never heard of Atari’s Combat?

    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.
    • Round 4 – Burpees, SSH
    • Round 5 – Side plank (Rotate between sides)

    Mosey to basketball court

    2 rotating rounds – running around the courts is the timer (Pull-ups, WW2s, rows with 25 lbs. weight, curls with 20 lbs. weight, triceps extension with 20 lbs. weight)

    Mosey to VSF for Mary

    All IC (Windshield wipers, Freddie Mercuries, LBCs, 6 inches with countdown from 30)

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

    NMS

    Today’s beatdown was much different than last weeks with little much less milage. Tabata and the weights added something a little different.

    Those with or close to respect remember many commercials and other things from the 80s.

    • When EF Hutton speaks, people listen.
    • Tonight, let’s make it a Lowenbrau. (Whatever happened to Lowenbrau?)

    During the 2nd F at Local Cup, we were discussing past video games. YHC brought up “Combat” which was the free game when you bought the Atari 2600 console. Opus had already left and those remaining had never heard of the game. Combat was a classic Atari game, but if you are familiar with it, it is understandable why it has been forgotten. The game was so frustrating. You were flying a plane and shooting a laser. The laser would go off the right of the screen and then appear on the other side and blow up your plane. It did have other games but that is what I remember.

    It was an honor to lead such a great group of men today.

    Announcements

    This Friday, July 12 – RAMM Gears – The annual Amateur Bike Ride – You do not need a $7,000 bike to join us for this. In fact, all of the bikes put together will come close to that total. So grab a helmet and your bike or your neighbor’s bike, kid’s bike, whatever, and get out to Mary on Friday at 5:30 AM.

    Prayers to Labrat’s daughter’s boyfriend.

    Gotta Run!

    Phonics

  • Age is just a number

    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 Derkins, 5 Raised APD

    Mosey to Elementary Playground periodically stopping to do more raised APD.

    At Playground, Q-School – YHC leads – Hold pullup-hang for 15 seconds. Then 10 Merkins IC. All other PAX members then lead once doing the same thing.

    Mosey to track. Jog corner while partner carry the straight away. Do one lap around the track. Then do 10 Booyah Merkins.

    Jog past elementary school back to VSH stopping at light post and doing exercises.

    COT – Numberarama, Name-O-Rama, Announcements, Trail Mix took us out

    It was great leading today. In the 8 plus years that YHC has been part of F3 RVA, many more respects are being called out during Name-O-Rama. In saying that, with “You vs. You” and how we support each other, Age seems like just a number. We keep pushing through which makes us stronger on the other side.

    Announcements

    • July 4 Convergence – Forest Hill Park – 7 AM. Lets see strong numbers DaVille
    • Summer Tour Continues

    Outstanding job all today!

    Gotta Run!

    Phonics

  • DaPuppyPile

    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 Q

    Ultimate Freebee – Splitting teams up with families standing together (other than Trail Mix Squad of 7). When one team completes a TD the other team runs to the other side and completed 10 SSH’s before play resumed.

    Mosey back to the Shovel Flags

    Numberrama, Namerama, Announcements, Opus took us out

    Pre Workout – Mr. Holland, Opus, and Helix showed up at our normal time for a pre run with Mr Holland & Helix leaving afterwards

    MOLESKIN

    WOW! Amazing turn out this morning with 12 of our 15 2.0’s being their first workout! Highlights from workout:

    • Name (Handshake Oldest 2.0) was the MVP of Ultimate Frisbee with 2 TD’s. According Phonics “That boy is a competitor
    • T-Claps to Trail Mix bring all of his 6 2.0’s out this morning
    • Glad to have Bootleg and Handshake along with their 2.0’s join us this morning
    • Thanks to Bulkhead & Corned Beef for helping YHC’s with the workout and providing the drinks, coffee, and donuts for the post workout 2ndF time

    SPIT ON THAT WHILE DRAWING 4 FOR AN AMERICAN GIRL!!

  • Does Bear mean the same as Beaver

    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 Dora. Runner runs down the short hill and bear crawl back. P2 does 50 Makhtar N’diayes, 200 LBC, 300 curb toe taps. Wall sit fun for the camera. 2 rounds of a Ring of Fire. Merkins and Mary and close with some stretching and chatter.

    Thanks to Heist, Blue Moon, and Upchuck for joining me on the tour and the DaVille guys for showing up in force. The workout was great but the coffeeteria may have topped it. Good to chat with Blue Moon and learn a little about Phonics’ shoes. Excellent finish to my SOJ takeover week at DaPile.

    2.0 workout at DaPile next Saturday

    6/24 at the Alamo, be there for Wildcat

    More info on the 10year convergence coming, save the date 9/21/2024

  • The Forgot DaPile

    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!