Tag: DaVille

YHC procured some exercise dice to use for today’s workout. Bulkhead was ready to go so here is what went down:

COP

We mosey from parking lot to the bus loop side of Atlee High school and for warmarama: 20 SSH, 10 DQ, 10 Helicopters, 15 arm circles 10 small 5 big, reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct LBC’s, 10 reverse scorpions and we recover.

THANG

We had 2 dice with exercises and one dice decide on reps or times to perform ranging from 10 reps to 30 reps, and 30, 60 or 90 seconds for the six-sided rep dice. The exercises were were two dice and we rotated the dice to make sure we covered all of the exercises. Heel Taps, burpees, LBC’s, flutter kicks, sit ups, merkins, squats, dips, lunges, plank, Alabama prom dates and Side Straddle hops were the choices.

We had time for 3 sets of 40 reps on the Jump ropes with out tripping…had to do 40 in a row…we were able to do this in less than 5 minutes.

Mosey back to flag for numberama, namerama.

This was a good workout and hope to see more in the gloom next Monday as starting of the week is tough for some…for YHC and Bulkhead…it’s a great way to start the week!

YHC was hopeful for some F3 brothers showing up for this wet and rainy morning when pulling into lot with no vehicles. Soon Opus rolls in and Bulkhead short after for a nice 3man workout this morning so here is what went down:

COP

20 SSH, 10 DQ, 15 Arm circles (10 small 5 big), 11 LBC’s 10 2 count flutter kicks and recover.

THANG

So iPhone in hand had the Tabata app open for a 25 minute routine with 8 cycles of 5 sets of 20 seconds exercise and 20 seconds rest. We did the following exercises, Hand release merkins, crunchy frog, Sumo Squats, Derkins, ABC Box cutters (legs together), Monkey Humpers, Overhead claps.

Mosey to Bus loop for leg crusher triple check. P1 – Runs lap on inner loop as timer, P2 Step ups(SU) on Bench and P3 Alternating Lunges(AL). Rotate P1 – SU, P2 AL’s and P3- runs lap. Rotate P3 – SU, P2 – AL and P1 Runs lap to complete the first set. Rinse repeat 2 more sets for a triple check.

Run back to parking lot and finish at 45 minutes.

Numberama, Namerama Opus took us out in prayer.

YHC showed up this morning to welcome 4 other brothers for a morning basketball themed beatdown and this is what happened:

COP

We circle up for some pre-basketball warm ups, with stand and hang, triangle lunge (where you go into a lunge with palms on the ground, then straighten front leg…ouch) we alternate with other leg. Walking lunge from line to curb, frankenstein walk back. Arm circles 10 small 5 big, reverso. Pigeon right side, then left side.

THANG

So we mosey to basketball court behind the middle school and everyone takes a shot on the basket with the ball. One person makes it so we have 10 minus 1 made basket for 9 reps of the exercise. We are running suicides, at each stop we perform 9 merkins. We finish at the baseline, 2 make a basket so 8 reps, this time squats for each stop. Shoot again, one basket 9 LBC’s at each stop. Shoot again 4 baskets so 6 reps of Tijuana Wine makers (Plank,then to elbow plank, back to plank and one merkin…makes one rep) at each stop. Shoot again 8 reps reverse lunges for each stop. Shoot again 8 reps and you make your own bed with this one, no repeats at each stop for this final effort.

COT

Mosey back to flag for numberama, namerama…Opus took us out in Prayer.

Three men, 2 of them have the day off because Henrico County closed it schools for Presidents Day, started the day off right by finding their way to Atlee High School for beatdown that likely went like this.

COP – IC – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One-Legged Lunges, switch legs, Upright APD Dips, 20 scull crushers (OYO), LBCs, Heels-to-Heaven, One-Legged APD, reverse, Roselia’s.

The Thang

Median Exercises – Run to median, do exercise, run back to start, then run to next one and do increasing exercises. Run back then to 3rd.

• Round 1 – Merkins – 5, 10, 20
• Round 2 – Squats – 5, 10, 20
• Round 3 – Burpees – 2, 4, 8

Mosey to pull-up bars/basketball court

Triple Check

• Round 1 – Suicides(Timer), pull-ups, scissor kicks
• Round 2 – Run to end and back (Timer), American Hammers, Merkins

Mosey to VSF for Mary

Freddie Mercuries (IC), Heels-To-Heaven (IC), 25 WW2 (OYO), stretching (OYO).

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

NMS

YHC posted this morning expecting another person to lead, but in his absence, YHC took the Q. This was kinda a BroCode beatdown as we stayed together the entire time. It was interesting that 3 posted and 2 (Mr. Holland and YHC) both had the day off.

Announcements – Q slots are mostly filled this week in DaVille. YHC took DaPile. On Saturday (3/4/23) DaVille post at Dogpile for the 1st Saturday of the month.

Outstanding job today everybody!

Gotta Run!

Phonics

5 men started their week right on a chilly, springkly day.

• COP – bunch of exercises
• Mosey to bus loop
  • Rd 1 – at each light post do 10x of an exercise (merkins, squats, WWIIs, dips, ball dippers, mountain climbers, heels to heaven, SSHs
  • Rd 2 – rinse and repeat x15 each
  • Rd 3 – x20
• Mosey to tennis court for some bear crawl routines
• Native American run back to flag with burpees
• 1 MoM
• Numbers, names, Corned Beef took us out
• Notes:
  • Prayers to Corned Beef and his family
  • Mumble chatter about the weekend games and the bad calls by the refs
  • Happy hour possibly this week or next

Two showed up for a morning workout. Here is what went down.

COP

Opus took the lead and we mosey to the East entrance of Atlee HS. We post up for 15 Helicopters, 10 Imperial Walkers, 10 DQ’s, 20 LBCs, 20 Flutter Kicks, 15 Crunchy Frogs, 10 hand release merkins, 10 alternating shoulder taps.

THANG

5 lunges – Run to curb and back, 10 lunges, run to curb and back, then 15 lunges run to curb and back. Corned Beef takes over mosey to tennis courts for tennis court suicides, lunge to edge for 1st court, bernie saunders back, lunge to edge of 2nd court Bernie Saunders back, lunge to edge of third court and bernie saunders back.

4 corners escalator – Corner 1 – 10 squats, Corner 2 – 20 Alternating lunges (10 each leg), Corner 3 – 30 reverse alternating lunges (15 each leg) and corner 4 – 40 SSH.

Mosey to West Entrance – we did 11’s starting with 10 dips on bench against wall, jog to opposite wall 1 Donkey Kick (DK), return to bench 9 dips return to wall for 2 DKs. Continue until 1 dip and 10 DKs.

Mosey back to flag.

Numberama, Namerama, Opus took us out in prayer.

Moleskin

I recently saw a post on Joe Burrow’s advice to Young Athletes:

“Work in Silence. Don’t show anyone what you are doing. Let your performance on Friday nights, Saturday nights and Sunday night’s show all the hard work you put in. Don’t worry about all that social media stuff.”

See you in the gloom soon gents – let’s put in some hard work early so we can enjoy the laughter of a lifetime! Cheers ….. CB

Four men left their warm homes to venture into cold parking lot of Atlee High School. YHC had held onto the Partner Mile idea for a while in hopes that an even number of PAX members would post. Today was the day. This is how it went.

COP – All IC

SSH, Don Quixotes, Helicopters, One legged bench assisted lunges, other leg, arm circles, reverso, Raised APD dips.

Mosey to the middle school track

The Partner Mile (maybe we only did the Partner 1000) – For 4 laps (maybe only 2.5), do the following with a partner for each lap:

• Partner Carry 100 meters
• 10 Booyah Merkins
• Run the turn
• 20 PLTs each
• Wheelbarrow 100 meters
• 10 Partner Plank Derkins each
• Run the turn
• 20 pullups between the partners

Mosey back to flag for 2 MOM – American Hammers, Freddie Mercuries, Heels-to-Heaven, One legged APD, other leg, countdown from 30 – 0 for 6 inches.

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

NMS

What a great day to post on this MLK day. It was chilly but the COP followed by the Partner Mile quickly warmed us up. Having not done the Partner Mile before, YHC was unsure how long it would take. It appears with any type of mosey to the track and a COP, 45 minutes might not be enough time. Add into this several shoulder issues, multiple audibles were necessary including substituting the Wheelbarrow for lunges and shortening the length to 2.5 laps instead of 4 laps. When YHC first joined F3 almost 7 years ago, Partner Carries and Wheelbarrows were common especially at Dogpile. It’s been a while since YHC had done either of them. It was nice having them back, well maybe just the Partner Carry.

Announcements – The Frozen Triangle is this Saturday at Dogpile at 6 AM. This is a can’t miss CSAUP. It should be completed by 9 AM.

It was an honor to lead this outstanding group of men today. Have a great day everybody!

Gotta Run!

Phonics

3 DaVillians posted on a cool Monday morning to start their week off right.

• COP
  • SSH, invisible jump ropes, DonQs, arm circles, helicopters, cherry pickers, copperhead squats, mountain climbers, merkins
• Triple check
  • P1 – run inner bus loop, P2 – 2-legged mountain climbers, P3 – lunges
• Negative triple check
  • P1 – negative pull up (count to 10), P2 – negative merkin, P3 negative squat
• 4 corners at tennis court
  • R1 – C1 x 10 merkins, C2 x 20 squats, C3 x 30 mountain climbers, C4 x 40 SSHs
  • R2 – C1 x 20 merkins, C2 x 30 squats, C3 x 40 mountain climbers, C4 x 10 SSHs
• Mosey back to flag, finish up with some stretching
• Notes
  • Good mumble chatter as always
  • Frozen Triangle on January 21st
    

5 DaVillians decided to start their New Year off with a beatdown.

• COP
  • Parking lot tracers
  • SSH
  • Imperial Walkers
  • Don Qs
  • Helicopters
  • Arm circles
  • HRMs
  • Trunk rotations
  • Scorpion kicks
  • LBCs
• Phonics 4 corner – Big parking lot
  • Each PAX posts at a corner and does an exercise, the 5th PAX is the runner/timer. The runner runs to a corner to take over the exercise, the relieved PAX now becomes the runner and runs to the next corner. Rinse and repeat until everyone has done every corner.
  • C1 – Merkins
  • C2 – Squats
  • C3 – Flutter kicks
  • C4 – Carolina dry docks
• Mosey to back of school for some partner touch the tree
  • P1 – Donkey kicks
  • P2 – Touch a tree and back
• Phonics 4 corners (redo) – same concept as first routine but this time with better instructions from Q
  • Mosey to bus loop to form 4 corners
  • C1 – 4 x 4s
  • C2 – Lt. Dan’s
  • C3 – Arm circles
  • C4 – American hammers
• Native American run back to Flag with merkins for end runner
• 1 MoM
• 1 minute of stretching
• Numberama, Namerama, Trout took us out
• Notes:
  • It was good to post again after missing much time due to illness and the Holidays.
  • Get your New Year’s resolution started with posting to some F3 workouts and getting in shape.
  • Hard work was put in by all. Thanks gents!

One Davillian and one travelling from the south met in the parking lot of Atlee High School for a 16 degree beatdown. Honeydo would have been proud as both PAX members were exposing their knees in this cold weather. This is what transpired:

COP – All In Cadence in counts of 10, 15, or 20.

SSH, Don Quixotes, Helicopters, One legged lunges, switch legs, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, LBCs, Heels-To-Heaven, One legged APD, other leg, Rosalitas

Partner Suicides – One partner runs to first trees as other partner does an exercise. Once back, the other partner runs. Each tree was further so each of the partners ran 3 times and did increasing exercises of of the following.

• Round 1 – Merkins – 5, 10, 20
• Round 2 – Jump Squats – 5, 10, 20
• Round 3 – Burpees – 2, 4, 8

Balls/Plank to the Wall – Hold yourself in Ball-To-The-Wall. After about 20 seconds, walk self down to Plank-to-the-Wall. Hold for 20 seconds. Walk self to balls and repeat balls/plank.

Raised APD Dips – In Cadence – (10)

Pull-up Hangs/Merkins – Alternate between the 2 of us. Pull yourself up and count down from 15. Once you reach 5, start slowing lowering yourself. Then do 10 Merkins of your choice IC. We did 3 rounds of this.

Suicides – 2 on the basketball court followed by 25 LBC after the first and 25 Freddie Mercuries after the 2nd.

Plank-O-Rama – All IC – 10 CDD/Merkins, rotate to side for 10 lower hip and raise, followed by 10 back planks with lowering and raising but following by 10 lowering hip and raising on other side. The last was 10 rotating elbow planks. Ended with holding 6 inches for a count of 30.

COT – Numberarama, Name-O-Rama, Announcements, YHC tooks us out.

NMS

Thank you Florence for travelling and joining me for this Respect Eve workout. We only explored a small portion of quite a large AO. Florence arrived a few minutes before YHC arrived and explored quite a bit of the AO before he found YHC parked in the front of the school. A lesson that both PAX members learned this morning is to invest in cold weather gloves. Gloves less than satisfactory for the temperatures of today can make the experience miserable.

Announcements

• NYE convergence – This Saturday at Dogpile at 6 AM.
• The return of the Frozen Triangle is coming to 3 AOs on January 21. Be afraid and ready for an unforgettable morning.

It was an honor to lead this morning. Well done!

Gotta Run!

Phonics