Atlee
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.
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:
Mosey to basketball courts by the bus loop. Circle up for for station instruction and here is what went down:
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.
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!
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:
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.
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.
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.
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!
Set up for Tabata – Start to stretch for 1 minute.
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.
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!
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.
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.
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.
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!
YHC did recon the evening before to determine that Pearsons corner should be the location for a safe workout. Sent notices to the DaVille group, one posted and we did the following:
We start with 20 SSH, 10 4ct DQ’s, 10 imperial walkers, 20 lunges (10 ea leg). 10 4 ct American Hammers, 20 flutter kicks, 10 reverse scorpions, 10 alabama prom dates. recover.
Tabata was in order and we did the following 4 minute rotations of 8 30 second sets with 20 seconds exercise, 10 seconds rest. Rotation 1(R1)- Lunges, R2 LBC’s, R3 squats, R4 – Hand release merkins (10 reps then plank for remainin 20 seconds), R5 – reverse lunges, R6- Flutterkicks.
Numberama / Namerama, YHC took us out in prayer.
We then wrapped up to get coffee for a 2nd F and caught up on family business etc.
See you in the gloom soon….Cheers, CB!
YHC arrived at Atlee High School at 5:25 AM which is about 4 1/2 minutes earlier that he normally arrives. This was a sign of unusual things to come. Within a few minutes, 2 others had arrived. Bulkhead gets out of the car and walks over the the VSF. Soon after this, we see Trout getting out through the passenger door since the driver’s door was frozen shut. YHC takes the Q and off they went in this 22 degree morning.
In case others were arriving late, Parking Lot Tracers were called. Soon after beginning, Trout observed all of the black ice.
As the PAX members were now trying to complete the Parking Lot Tracers without falling, a lady came up to them an asked, “Can I join you for a run?” Apparently, it was F3RVA’s wearing of shorts in these temperatures that drew her attention to us. YHC quickly responded that this was a bootcamp. YHC responded that this was a bootcamp. She then asked if she could join us since her running parter did not arrive. At this point, the Parking Lot Tracers had been abandoned due to unsafe terrain. YHC said in a very unsure voice, “sure.”
COP – The PAX circled up. YHC, who is such a rules follower, was trying to figure out how to start the COP with a lady joining us not know if this is allowed. Did he mention the 5 core principles? No, although he did mention that is is a men’s group. Did he mention his nickname or welcome to F3 DaVille? No. Did he even say if there were any new guys? No. He was trying to make up his mind how to start and eventually called the first exercise. The exercises were Puppy Pile rated, so no APDs, no Monkey Humpers, no Ball Dippers, no Roselitas, no Hello Dollys. and no Wilson’s Wife or Fudd’s wife. At first, he did call them pushups, but eventually felt comfortable to call them merkins.
Corned Beef joined after the first few exercises were completed. All of the exercises were in cadence: SSH, Helicopters Don Quixotes, Arm Circles, Reverso, One Legged Lunges, other leg, Merkins, Angled Knee Jumps, American Hammers, LBCs, Heels to Heaven.
The Thing
Because of the issues with the black ice, the PAX headed towards the common’s entrance to Atlee High School.
Triple Check with Five exercises – The PAX rotated through these exercises 3 times: The People’s Chair, Donkey Kicks, Freddie Mercuries, Hand Released Merkins, with the timer running to the parking lot, doing 3 burpees, and returning.
Elevens with Jump Squats and windshield wipers – We bear cralled about 18 feet and then lunged back.
Mosey back to the VSF for Plank-O-Rama
Hold Plank then IC alternate between Carolina Dry Docks and Merkins. Rotate to side plank then IC lower hip and raise it. Rotate to back plank then IC lower and raise butt. Rotate to other side and IC lower and raise hip. Rotate back to plank to end with Mountain Climbers IC.
Numberarama, Name-O-Rama, Announcements, Trout took us out.
NMS
Well done to the PAX this day including the FNGirl Cass (Tracker). I do think it was awesome that she wanted to join us today even after learning it was not a run and not knowing any of us. She does regulary run with a group that includes Marco Polo. She told us that she has run 15 marathons including 2 Boston Marathons. She is also a world traveller. She seemed to have no problems completing the exercises. Running was limited do the conditions, but that would not have been an issue for her. Marco Polo said her husband is a great guy, so maybe this will lead to having Marco Polo and Tracker’s husband to join us soon.
After the bootcamp, Corned Beef, Bulkhead, and YHC hung out for a few minutes at Starbucks.
Gotta Run!
Phonics
YHC showed up for Monday’s workout and Yardsale was making his way in for the workout…just to this am so here is what went down.
Mosey to East Entrance to AHS and 20 SSH, 10 4ct helicopters, 10 Imperial walkers, 20 American Hammers, 20 LBC’s, 10 Alabama prom dates, Figure 4 left leg 20 reps, right leg 20 reps. 10 Reverse scorpion.
YHC had 2 jump ropes(JR). Bro Code today. 50 reps JR – Lunge to lot and lunge back. repeato 2 times. TC #1, Next 50 reps JR, bernie saunders to curb and slow mosey back. Repeato 2 more times for TC #2. Next 50 reps JR, then wall sit for 30 seconds, repeato 2 more times for TC #3. Broken rope…so we mosey to curb. for 11’s – 10 calf raises, bear crawl to opposite curb 1 – merkin, walk back 9 calf raises, bear crawl to opposite curb 2 merkins…repeato until 1 calf raise, bear crawl to 10 merkins.
Mosey back to flag, stretch for 2 minutes. numberama and namerama. Yardsale took us out in prayer.
Great workout…soo you in the gloom soon…Cheers…CB!