Tag: DaVille

Atlee

  • World Class Jump Roping

    Five gentlemen excited to start the week off the right way posted to Atlee High School for a bootcamp that went something like this.

    COP: SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, 5 burpees OYO.

    Tabata

    • Round 1: One legged lunges/ other leg
    • Round 2: Freddie Mercuries / Merkins
    • Round 3: Dips/Skull Crushers

    4 Corners

    In the 4 corners of the blacktop, do the exercises until the timer(runner) comes to your station. We did this 2.5 times through.

    • Corner 1 – Pull-up/hangs
    • Corner 2 – Jump Rope
    • Corner 3 – WW2s
    • Corner 4 – Carolina Dry Docks

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

    NMS

    It was a great morning at DaVile this morning. YHC had no idea that Macho is a possible professional Jump Roper. While the other 4 were struggling, he was jumping while crossing his arms, jumping backwards, and other party type jump rope tricks. Pretty cool.

    YHC learned over the weekend that watching the World Cup on Telemundo is the way to watch. YHC does not understand Spanish, but the excitement in the language is more impactful to this viewer than what is being said. YHC does not know the players and does not need an explanation of the rules. Telemundo is the way to watch.

    Announcements

    • Bulkhead should be back tomorrow. I hope your travels back to DaVille go well.
    • 2nd F at Wong’s Tacos this Thursday? More details to come.

    Gotta Run!

    Phonics

  • Where are we going?

    COP – Mosey around back of Atlee to the elementary school bus loop. Arm Circles, LBC’s, Cherry Pickers and some others.

    The Thang – Partner Up for Some Triple Checks. One partner runs the bus loop (frontwards, backwards and karaoke style) while the other does calf raises. 2nd set of exercises used monkey humpers while the 2nd guy ran. I don’t recall what the 3rd exercise was. We then moseyed back to Atlee. Numberama, Namarama and Trout took us out with a prayer.

  • The Monday Tabata Special

    Two Gentlemen gathered on this Monday for a beatdown that went like this:

    COP All IC: SSH, Imperial Walkers, Don Quixotes, Ukrainian Solders, Helicopters, Arm Circles, Reverso, 5 Burpees OYO, Merkins, American Hammers, LBCs, One legged APD, other leg, both legs

    Tabata:

    • Round 1: One legged lunges, other leg
    • Round 2: Dips and Donkey Kicks
    • Round 3: SSH, Burpees (Audible after 4th cycle)

    Bulkhead Pull-up/Merkin Special

    • Do 1 Pullup followed by 2 Merkins
    • 2 Pullups followed by 4 Merkins
    • 3 and 6, 4 and 8, 5 and 10 all the way to 10 Pullups and 20 Merkins.

    COT: Numberarama, Name-O-Rama, Announcements, Surf n Turf took us out.

    NMS:

    The weather has been impossibly perfect in recent days. Wish more could have joined us today. Thank you Surf n Turf for joining me.

    Gotta Run!

    Phonics

  • Love the smell of garbage in the morning

    4 men posted on a beautiful morning to get their week started right.

    YHC took the Q. Starting with some parking lot tracers then some usual COP.

    Dora – 100x derkins, 200x squats, 300x WW2s/Alabama Prom Dates

    Mosey to front of school wall. Partner up, P1 wall sit, P2 donkey kicks, rinse and repeat 25x, 20x, 15x

    Mosey to parking lot island. 20x calf raises, 20x Dick Butkus.

    Mosey back to flag for MoM and GRAMS.

    Numbers, names, Surf n Turf took us out.

  • DaVille Break…fast

    YHC showed up to have a CB Gym Workout in preparation for our breakfast meeting at Rise and Shine so here is what went down:

    COP

    Mosey to basketball courts by the bus loop. Circle up for for station instruction and here is what went down:

    THANG

    Station 1 (S1) – Hand Release Merkins

    S2 – Kettle Bell Swings

    S3 – Suicides – This was the timer

    S4 – Flutter Kicks

    S5 – Shoulder work with Bat KB’s

    We were able to do two complete rotations then we moseyed to the parking lot to go to Diner.

    COT

    Numberama / Namerama – Surf and Turf took us out in prayer.

    2nd f – Rise and Sine Breakfast together. Great workourt and breakfast conversations. See you in the gloom soon….Cheers….CB!

  • Cool Breeze at Atlee

    YHC showed up to one other and we had a great workout with the perfect dark and 70 degrees with a nice wind. This was an excellent morning for a workout and we di the following:

    COP

    Mosey to the East Entrance for 20 SSH, 10 DQ’s, 10 4 ct Helicopters, 10 LBC’s, 10 Alabama prom dates, One legged prom date with right leg – 10 reps repeato with left leg.

    THANG

    We mosey to the block wall and start with 15 step ups and run a lap, 10 dips, run a lap, 15 forward lunges on wall, run a lap. Mosey to North side of school, Wall sit and touch toes, knees then wall by head, repeat this 14 more times. Mosey to bus loop. Mosey 2 laps and dips on the bench for 10 reps. Mosey back to flag.

    Numberama, Namerama, Yardsale took us out in prayer.

  • Sandman is back!

    COP

    YHC showed up for the monday workout and was pleased to see a F3 brother that has not posted in awhile…Sandman, and Yardsale showed up to make 3 for this mornings workout and here is what went down. We mosey to the East entrance for 20 SSH, 10 4ct helicopters, 15 arm circles 10 small and 5 big, reverso, 10 LBC’s, 10 Alabama prom dates.

    THANG

    We mosey to the parking lot for a triple check. P1 – runs 2 laps as the timer, P2 – dips, and p3 step ups on the wall. Do a compleete rotation 2 more times for a triple check.

    We mosey to the back entrance and touch a tree, P1 touches 3 trees as the timer, P2 – Donkey kicks and P3 – hand release merkins. We go through all stations for a set and perform 2 more sets for a triple check.

    We mosey to the front of school, the to the east lost to cool down.

    Numberama, namerama, Yardsale took us out in prayer.

    Great workout this morning, glas to see Sandman…been awhile.

    See you in the cloom soon….Cheers….CB!

  • Richard Parker

    COP

    Set up for Tabata – Start to stretch for 1 minute.

    Thang

    Tabata today Solo and this was 4 minute sets of 8 reps (20 seconds exercise, 10 seconds rest) The following were the exercises:

    1 – Forward lunge, 2 – LBC’s, 3 -10 hand release merkins, then plank for the remaining time of the 20 seconds…this got very hard the 6-8 reps! 4 -invisible jump rope, 5 – Side lunge, 6- flutter kicks, 7 – Carolina Dry docks 10 reps then plank for the remaining time in 20 seconds, 8 – Donkey Kicks – at least 20 kicks each rep – brutal, 9 – Reverse lunges.

    Numberama, Namerama – YHC said a silent prayer.

    Moleskin

    So this will be the last DaVille workout for me from my house in Kings Charter…I will soon be 15 minutes (not 5 minutes away) next week but love to start the week with a great beatdown. Yesterday, we took our cats to the in-law’s cabin in Dyke, VA where they are out in farmland with a nearby creek and woods. A dream for a couple of cats. One of the cats is Richard Parker, named after the Tiger in the book and Movie ‘Life of Pi’. A lot of symbolism with this cat who has been part of our family for 14 years. He was close to my 2.0 Hash who is now in San Antonio, Tx – Lackland Air Force Base. He was able to call and talk for 5 minutes this past Saturday evening and told me the letters are so important to show support. I told him that Richard Parker misses him and sleeps under and on his bed, rests in his room and had stayed in my room the past few nights before we relocated him to the country. He is an outdoor cat in that usually every night, I let him out and he returns when I arrive home from the early am F3 workout. I reminded George that in the story of Life of Pi one version is the Tiger symbolized Pi and represented his fierce, violent and animalistic fight he will require to get through the tough things in life. Like Pi – George will have to dig from within. And his father will too. So blessed with the love around and at peace knowing that in the chaos of life…a solo workout is ok and welcomed.

    See you in the gloom soon gents…Cheers from CB!

  • FNG sighting at DaVille

    3 men including an FNG posted at DaVille to get their week started. Since it was very windy, the PAX decided to get some cover by the moseying to the entrance doorway.

    COP – SSH, imperial walkers, helicopters, don quixotes, copperhead squats, hand release merkins, LBCs etc.

    Triple Check – P1 merkins, P2 monkey humpers, P3 run to stone bench and do 5x dips and return

    11s – WW2s and mountain climbers, with lunges in between

    Mosey back to flag, some GRAMS to close out.

    Numbers, names, we welcomed Thomas (the train). Not the most creative namers present today. Yardsale took us out.

  • Solo Home Solo Post

    COP

    YHC sent message to group that Atlee AO is OK and safe for workout. Show up and grab jump rope and mosey to the East Entrance for 20 SSH, 10 DQ’s, 10 Ukrainian Soldiers, 10 Helicopters, 15 Arm circles 10 small and 5 big, reverso, 20 LBC’s, 10 reverse scorpions.

    Thang

    So YHC get out the Jump rope to get things going. 50 Reps (Jump rope – JR) then Stood at the curb for 11’s started with 10 calf raises(CR), bear crawl to other curb 1 merkin, lunge back 9 CR’s bear crawl back for 2 merkins. Repeato until 1 calf raise and 10 merkins. 50 reps JR, run lap around far island and back.

    50 reps JR then step ups 20 reps, run a lap, 50 reps JR 20 Step ups. Run another lap 50 reps JR. Run Lap, 50 reps JR then mosey to the flag.

    Moleskin

    YHC was in a empty home last night made dinner, watched the super bowl and bed…those who have been close to me know I am embracing the suck in my personal life…it is ok and find this workout time is a great way to get me going for the day. Getting up and ready for the workout this am was an inner peace and was able to reflect what needs to happen this week.

    I look forward to seeing others in the gloom soon. Cheers….CB!