Tag: DaVille

Atlee

  • No School @ Atlee

    COP

    YHC showed up and one other arrived and we moseyed to the bus loop for 10 SSH, 15 Arm circles 10 small and 5 big, reverso, 10 Imperial walkers, 10 american hammers, 10 Alabama Prom Dates, 10 one leg (left) repeato Right.

    THANG

    Busted out the Tabata workout and did the 4 minute routine that was 8 reps of 20 seconds exercise and 10 seconds rest. The exercises were : 1 – Jump rope (this was hard), 2 – Side lunges, 3 – LBC-s, 4- 10 merkins then plank, 5 – helicopters and arm circles, 6 – Freddie mercuries, 7- lunges.

    COT

    Returned to parking lot for numberama and namerama and Phonic took us out in prayer.

    Cold workout this morning, we missed the normal gang this am…hope to see you soon in the gloom….Cheers….CB!

  • Drink your Gin and Tonica, it’s time for …

    Adam Sandler and other Classic Christmas Workout Tunes

    Thinking it might just be Corned Beef and myself posting on a Monday, I made a simple Classic Rock Christmas Playlist to accompany the Tabatta workout I came up with.

    Pleasantly surprised to have a 3rd join us: Sandman and Beat It finally meet.

    COP then mozy to Bus Loop for Christmas Tune Tabatta:

    • 45 seconds On, 15 second Rest each Round
    • 2X: Freddy Mercuries, Ball Dippers, and a Bus Loop Run
    • 2X: Dead Bugs, Lateral Lunge Shuffle, and Suicides
    • 2X: 3 legged Ab Reach, Squat Squat Jump, and Skip the Bus Loop
    • 2X: LBCs, Sumo Squats, Bernie Sanders

    2nd F on Thursday at PBR? Chime in on the FB group!

  • TD Monday

    YHC rolled in to find two brothers on site for a beatdown and here is what happened:

    COP

    20 SSH, 10 Helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 Imperial walkers, 10 american Hammers, 20 merkins.

    THANG

    We mosey to bus loop and partner 1 step ups, Partner 2 – LBC’s and Partner 3 runs lap as timer. We rotate for a complete set, 2 more sets for a triple check.

    Mosey to back parking lot for touch a tree. Partner 1 wall sit, partner 2 wall sit but touches feet, knee, then reaches back for wall overhead and repeats until timer returns, partner 3 touches 2 trees and returns. Rotate all stations for a set, 2 more sets to complete the triple check of touch a tree.

    Mosey to parking lot near flag, each takes a space and start 11’s until we run out of time. Start with 10 merkins, lung to opposite spot number 1 LBC. We get to 5 merkins and 6 LBC’s to we have to stop for COT.

    COT

    Numberama, Namerama, Trout took us out in prayer. We had great talks about football, coaches leaving great programs and family for this week. Great conversations gents. HAve a great holiday week and look forward to seeing you in the gloom.

    Cheers….CB!

  • 1000 Posts for CB

    YHC showed up to a rainy cold morning on Monday and here is what went down

    COP

    20 SSH, 10 DQ, 10 Imperial Walkers, 10 Helicopters, 20 LBC’s, 10 Irish Hammers, and 20 merkins

    THANG

    We set up 7 stations:

    Station 1 – Dips, Station 2- Step ups, Station 3- Flutter kicks, Station 4- merkins, Station 5 – Squats, Station 6 – Calf raises, Station 7 run lap around 3rd light pole island and back as the timer.

    We rotate through the stations to complete a full set, perform 2 more sets for a modified triple check.

    Mosey to parking spaces, each member takes a space and we do 11’s. start with 10 merkins lunge to opposite parking space number 1 LBC, Backwards lunge to opposite parking space number 9 merkins, forward lunge to opposite parking space number 2 LBC. We repeato until 1 merkin and 10 LBC’s

    Mosey to flag.

    COT

    Numberama, namerama, Yardsale took us out in prayer.

    Moleskin-

    Wow…1000 posts for YHC…this is a great group and all of you brothers are special to me and have crossed my life and made a positive impact in many ways. I appreciate all of you and thank you for your wisdom, kindness and botherly love. Sorry for the late post…just alot going on personally and look forward to seeing you in the gloom soon.

    Cheers…CB!

  • Squad Bay Beatdown

    Today being the 250th birthday for the Marine Corps, YHC had an USMC themed workout.

    YHC decided to show the PAX what a Parris Island boot camp style squad bay beat down looks like.

    COP – various warmup exercises.

    Squad Bay – The PAX lines up as they would in a squad bay, facing each other about 10-15 ft apart. We decided to use the parking lot numbers as our starting position.
    11s – The PAX facing each other does monkey humpers at the starting position, bear crawl to middle to meet for some buoya merkins.
    Triple check – YHC introduced the PAX to the quarterdeck, where Marine Corps recruits receive additional motivation by a drill instructor. For our scenario, we used the sidewalk as our quarterdeck. Same starting positions, P1 does SSH, P2 squats, P3 is the timer, runs to quarterdeck and does 5x burpees. Rinse and repeat.

    During the triple check recruit Yardsale decided to mess up the rotation, so true to Parris Island style, the entire PAX goes to the sand pit for further character development. We mosey to front of school, P1 wall sit, P2 run to sidewalk 10x 2 count imperial walkers. Rinse and repeat 3x.

    Circle up for ring of fire merkins. Mosey back to flag for ring of fire core. Recover.

    Numbers, names, Corned Beef took us out.

  • 2 to Tabata

    One showed up for a rainy morning beatdown and here is what went down:

    COP

    20 SSH, 10 4ct helicopters, 10 DQ’s, 10 imperial walkers, 10 4ct american hammers, 20 LBC’s, 10 alabama prom dates.

    THANG

    We start a tabata with some hard rock tunes 4 minutes of 20 sec exercise, 10 minute rest after the 8th rep 15 second recovery then on to the next exercise.

    Excercises were – 1 – Lunges, 2 – LBC’s, 3 – Donkey kicks (did a minimum of 15-25 reps), 4 – reverse lunges, 5 – flutter kicks, 6 – Hand release merkins (10 reps then plank for remaining time in 20 seconds), 7 – overhead claps mosey back to cars.

    COT

    numberama, namerama, Phonics took us out in prayer.

    Great workout this morning. Cool and fall is here with the dark…see you in the gloom soon.

    Cheers….CB!

  • 2 FNGs at Daville

    YHC arrived onsite to see 2 new FNG’s joining us today, one (Max Radel) from Spotsylvania who wants to start an F3 group there. Another (Keith Sholten) from my neighborhood and wants to exercise more now that the kids are out of the house. We had 3 more regulars post and here is what went down.

    YHC had some workout equipment (10# Iron power clubs 2 total), jump rope, workout bands. we grab the gear and mosey to the bus loop.

    COP

    We circle up YHC reviews the 5 F3 principles, Held outdoors, open to all men, free of charge, peer led and ends in a Circle of Trust (COT). We start with 20 SSH, 10 4 ct helicopters, 10 DQ’s, 10 imperial walkers, 20 american hammers, 10 Alabama prom dates, 10 figure 4 leg lifts left side, repeato right side. 20 LBC’s.

    THANG

    We start with a triple check with 6 people we partner with the FNG’s so they get the hang of the work out. Station 1 – Jump rope and squats swinging the 10 # iron clubs. Station 2 – Arm workout with bands. Station 3 – is a mini semi lap to side walk and lunge accross to the start line. We rotate stations and repeat, rotate again for one round. We do 2 more rounds for a triple check.

    We repeat again with only time for one set. Station 1 – Merkins, Station 2 LBC’s and Station 3 mini laps with lunge to start line.

    COT

    We mosey back to the cars and numberama, namerama.

    Opus took us out in Prayers

    We welcome Max Radel who is a state trooper and has a young baby with another on the way. He lives in Spotsylvania and has a group of men that want to start an F3 region there. He is posting here for the remaining week to get an understanding of our workouts. His F3 name is Winchester. We also welcome Keith Sholten who works for Deberry Engineering in Richmond and his kids are now in college and he is an empty nester with his wife…looking to get in shape and wants to work out with F3.

    Welcome gents, look forward to seeing you in the gloom. Cheers…CB!

  • 1/2 a pack

    YHC showed up to an empty lot when 2 more showed up and off we went for a beatdown.

    COP

    We mosey around the back of the high school to the bus loop and triangle up for 20 SSH, 10 Helicopters, 10 DQ’s, 20 LBC’s, 10 reverse scorpions.

    THANG

    We start a triple check using the inner bus loop lap run as the timer for Partner 1(P1), P2 – 40 merkins then rest, P3 – Bench step ups. We go through one rotation and Surf and Turf had a pain in his knee…so so we modified after one complete rotation. We mosey to the side entrance and do a wall sit for 1 minute. Moset to the picnic tables and P1 – Lunges to the bus loop and jogs back as the timer, P2 – Push ups on the bench and P3 dips on the bench. We repeat this 3 times and getting close to time so we mosey back stopping a the pole light for 20 2ct flutter kicks. We recover and mosey back to the parking lot.

    COT

    Numberama, namerama, Trout took us out in prayer.

    Great workout this morning gents, hope to see more next Monday in the Gloom.

    Cheers….CB!

  • 6 for a six pack

    COP

    YHC showed up and we had 5 more come to form a group of 6. Tabata was the theme for today and here is what went down. Warm up with 20 SSH, 10 DQ, 10 Helicopters.

    THANG

    We form around an island and I set up the Tabata program with 8 sets of 4 minutes rounds of 20seconds on 10 seconds rest this totals to 8 reps of the exercise in this fashion.

    Exercise 1(E1) – Curb Taps, E2 – LBC’s, E3 – Carolina Drydocks (10 reps then plank for each round of 30 seconds), E4 – alternating lunges, E5 – Freddie Mercuries, E6 Hand release merkins (10 reps then plank for each round of 30 seconds), E7 – squats, E8 – Flutter kicks.

    COT

    We return back to flag circle up for 2 minutes of stretching, Yardsale took us out in prayer.

    Great work this morning gents. See you in the gloom soon, cheers…CB!

  • The Almost 5K

    6 men posted on a foggy Monday morning to get their week started right. Hot potato was called for and Corned Beef took the lead.

    Some parking lot tracers, then some COP

    Mosey to cafeteria entrance for some 11s. Calf raises on one side of curb, lunge to other side for squats.

    Bulkhead Q – mosey to gym area

    Triple check – p1 donkey kicks, p2 merkins, p3 touch a tree

    Mosey to tennis court for some growing 4 corners. Too hard to explain here but we did a lot of LBCs, T claps, Freddie Mercuries and shoulder taps

    Mosey to back of cafeteria for a couple of rounds of dips and step ups

    Mosey back to flag for some GRAMS to close out.

    Numbers, names, Mustang took us out