Tag: Dapile

A nice cool morning for a workout and YHC was greeted with a Crescent Moon over the AO as the sun was rising. Planted the flag and we were off to the bus loop.

COP

We gathered next to the banches and started with 20 SSH, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 20 Ukrainian Soldiers, 10 copperhead squats, 20 American Hammers, 20 LBC’s, 20 figure 4 Alabama Prom dates (10 each leg) 10 reverse scorpions, 10 scorpions.

THANG

Tabata was on tap for Today. 8 rounds of 4 minute workouts we had a 15 second recovery between each workout. The workout was 8 sets of 20 seconds exerceise and 10 second rest. Here were the exercises…1 – Squats, 2 – flutter kicks, 3 – Lunges, 4 – 10 merkins then plank for remaining time in 20 seconds, 5 – side lunges, 6 – Carolina Dry docks, 7 – Calf Raises, 8 – Alabama Prom Dates. We then moseyed back to flag for 5 minutes of stretching

Numberama, Namerama, Opus took us out in prayer.

We had a great 2nd F at the Local cup. Hae a great weekend gents and look to see more of you in the gloom. Cheers…CB!

7 guys! came out to enjoy the gorgeousness of a new day

First challenge — run around a mile in the gorgeous weather — so much fun.

made it to a shelter inside of a neighborhood that Phonics knew about

COP — lots of exercises I don’t remember

Mr Holland —
Partner up and bear crawl up and back the length of the shelter while partners did step ups on the benches

Helix —
Triple check — one partner does a lunge all the way down the length of the shelter
second partner does dips
third partner does am hams

Run back to the flag in the amazing weather.

SYITG!

6 boot campers and 4 runners posted today.

Runners got between 7.5 to 10 miles. Speakeasy might be still running.

Boot campers did a whole lot of boot camping with lots of merkins.

Merkin count = 145

3 runners and 4 boot campers posted today on a beautiful morning.

Runners started early and got between 7 to 10 miles.

Boot campers did a hot potato.

Bulkhead Q – COP, mosey to bus loop for catch me if you can.

Corned Beef Q – pole smokers, mosey to hill by football stadium for 11s

Helix Q – Mosey to CMS playground for a circuit, mosey back to flag with stops in between for planks and other exercises.

MoM

Numbers, names, Opus took us out.

2 running Davillians brave to cold for a Saturday morning training run.

YHC got a little bit earlier start with a 1 mile warmup around Giles and met Opus at 6:20 for loops around the school.

We would run a loop and turn around and back the reverse way around the school loop. We finished with 4 loops and close to 7 miles for Opus and 8 miles for YHC

SPIT ON THAT!!

Six magi descended upon Dapile on this surprisingly balmy Theophany. Opus, Mr. Holland and Descartes got an early start and ultimately clocked six miles, while the rest started at the traditional hour for a bootcamp. Here’s what happened with that:

Mosey to grassy area in front of the middle school for COP (all exercises IC):

• SSH (10x regular, 10x right leg only, 10x left leg only)
• Arm circles, 10 big, 5 small, reverso
• Helicopters x 10
• APDs x 15
• LBCs x 20
• Scorpion kicks x 15
• Hand-release merkins x 15
• Copperhead squats x 10

Mosey to middle school parking lot. In honor of the day, we cut the Beast in half. Exercises between parking lot islands were merkins, WWII sit-ups, and jump squats (adding an exercise each round for three rounds). In the middle of this holy battle, Descartes was guided by the light to leave the runners and join the bootcamp.

We celebrated victory with a triple-check. Timer bear-crawled to adjacent parking lot island and Bernie Sandersed back, while teammates did BTW (on a tree) and Lt. Dans.

Now having an even number of men, the bootcamp group moseyed to the basketball courts for a Dora 1-2-3. One partner hanged on a bar while the other partner did an exercise. Each pair completed 100 merkins, 200 lunges, and 300 SSHs.

Mosey back to flag with short stop at benches for dips on bench x 10, incline merkins x 10, and step-ups x 10 (all IC).

At this point remaining runners joined the boot campers for Mosey back to flag. Exercises ended with burpees IC x 10.

Numberama, Name-orama. Announcements: Good luck to our brothers running in the Snowy Owl tomorrow. YHC is part of fundraising and running team for Massey as part of Monument Avenue 10K on April 20th, and all are invited to donate and/or join the Tumor Suppressors team. BOM. Opus took us out.

Much welcome to Descartes who gutted it out and got a taste of both running and bootcamp this morning. The third F at The Local Cup after Dapile is a special part of YHC’s week, and this morning was extra special as the entire group – including FNG Descartes and Phonics – was there along with Corned Beef and Mudface. YHC loves you guys.

COP

Warm ups at cafeteria entrance with in cadence SSHs, arm circles, copperhead squats, calf raises, helicopters

Moseyed to the parking lot for: bear crawl to each parking spot lot line with ascending burpees to ten at each line. Return to starting point with lunges to each line and ascending squats to ten at each line.

Continued with a moderate one mile mosey.

Upon return, we located some dry pavement near the building for a gut buster that included LBCs, heals to heaven, Alabama prom dates, full body extensions to heel touch crunches.

Continued our fun with tricep dips at bench and bear crawl from first parking lot island to next followed by crab crawl to next island and mosey back to start as a timer. One round each.

Finished off with a full body stretch and planing until the rest of the PAX aka runners joined back up.

Runners came running with Sankara Stone in hand after escaping the Temple of Doom, or so I assume.

Name-arama, numberama, announcements, COT, Opus closed us out.

3 runners with an earlier start and 2 bootcamps arrive at Atlee HS Saturday mornings

runners heading for an out and back into Kings Charter to the end of the neighborhood for 7.25+ miles

bootcamps did their thing

we all headed to the Local cup afterwards for some 2nd F where we are joined by Bulkhead, Corned Beef, and Mudface

SPIT ON THAT!!

3 runners and 2 bootcampers came out on a beautiful Saturday morning for a workout of supreme greatness.

3 runners ended up doing 7 miles this morning.

2 bootcampers did something like this…

Started in the parking lot with a karate style stretch and limbering routine. Mixed in some helicopters, Don Quixotes, arm circles. Then we moseyed to the first speed bump that Atlee was nice enough to build for us. We then began the Century Mile which goes as follows: 10 LBCs, 10 squats, 10 LBCs, 10 single count lunges, 10 LBCs, 10 merkins, 10 LBCs, 10 calf raises, 10 LBCs followed by a brisk mosey to the next speed bump. Rinse and repeat for a total of 10 speed bump circuits.

Next we finished off the mile at a steady jog and returned to our starting point in the Atlee parking lot. We proceeded to cool down with some stretches and finished the beatdown with a short gut buster that included 20 full extension crunches, 20 standard Alabama prom dates, 20 single leg extended Alabama prom dates to each side, 20 LBCs, and 20 per side Jane Fonda leg raises. Then you guys arrived. Name-arama, numberama, etc.

We opened up Saturday’s beatdown with a slow mosey to our (often) usual gathering point near Atlee high school’s cafeteria doors, but thought better of it since the entrance,  it seems, was being used for an influx of uber brains, for what appeared to be a science fair. I actually wished we could have crash the party to check out this action. It’s always fun seeing young super minds do what they do best, but I digress. We then moseyed to a less populated part of the parking lot and proceeded with a Karate-based full body stretching and limbering routine that included sets of helicopters, Don Quixotes, LBC‘s, and flutter kicks, we then moseyed to the basketball courts to begin a game of four corners as follows: 20 squats, 20 stationary lunges, 20 side straddle hops, and 20 Merkins while keeping up with Bernie Sanders in between stations. Five beasts crushed five rounds. We then moseyed to the bus loop side of Atlee high school, where we set up a five station beatdown as follows: Squats, bench step-ups, wall sit, and tricep dips with an outer bus loop trot as the timer and final station. After each man visited each station, we then did a Native American run, with a Burpee for extra credit, back to our starting point. Wait, kids our fun didn’t end there. We then proceeded to perform a gut buster with LBC’s, Alabama prom dates, vertical flutter kicks, horizontal flutter kicks, and some Jane Fonda leg lifts. We cooled down with some stretches and reunited with a couple of interval runners who I can only assume were running from a bank heist gone wrong. name-arama, numberama, announcements, and opus prayed us out.