Tag: DaVille

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.

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!

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!

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!

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

Great morning for a workout. Much fun was had.

COP — lots of exercises including the Eric Heiden

REVERSE DORA
300 SSH
200 Squats
100 merkins
1st person runs to 1st island
Switch off
2nd person runs to 1st island
then the second island
then the third, back to first, etc.

Donkey wheelbarro thang
Partner up
20 DK’s
Wheelbarrow down the hill
Switch who is wheelbarrowing back up the hill

20 DK’s
Person who went up is now going down
Vice versa

Back to the flags for some GRAMS.

Great group this morning. They didn’t complain that much.

COP — lots of fun exercises,
then vball challenge.
Keep the ball up in the air up to the goal number. If we hit the number, no exercises
If we don’t hit the number a member of the PAX calls the exercise and the number of the exercise
We exercised a whole lot…
Our highest number was 11 today. Blame it on the lack of light.

The long run
Run the loop — every speed bump 10 merkins
every light post, 10 jump squats
modify the jump squats to 10 WW2

Triple check the way back
1- smurf jacks
2 — flutters
3 — run to the light and back
when everyone has done one round, sprint to the next light and start round 2
same thing for round 3

On the way back, we alternately jogged, sprinted and walked between lights.

Fun times.

Two Davillians posted to Atlee High School on this Monday morning after the storm that knocked out power to much of the Richmond Metro Area including YHC’s house. With little sleep, YHC took the Q and this is what occurred.

COP

SSH, Helicopters, Don Quixotes, Arm Circles, One Legged Lunges, other leg, Imperial Walkers, Merkins

Dora 1,2,3 version #1 – 100 Merkins, 200 Donkey Kicks, 300 2-count flutter kicks while other partner touches 3 trees.

Dora 1,2,3 version #2 – 50 Pull-ups, 100 Skull Crushers, 150 Freddie Mercuries while partner runs does a modified suicide on basketball court.

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

NMS

It was great working out today with Surf n Turf. YHC is not sure if the others travelled to play pickleball or stayed at home after the storm. The PAX today did have to watch closely as we moseyed around Atlee’s campus with a number of trees down.

Announcements

• Homegrown Half/10K – Robious Landing on August 16 at 7 AM.
• 2nd DaVllle F – The date, time, and location will be announced soon.

Sign up for Breaking Bread

Gotta Run!

Phonics

Six gentlemen posted on this Monday to get there week off to the right start. That is exactly what what YHC attempted to give them. This is what occurred.

COP

SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, American Hammers, LBCs

Tabata – Alternate between the 2 exercises below.

• Round 1 – Merkins, Freddie Mercuries
• Round 2 – One legged lunges with bench, other leg
• Round 3 – Side Plank while lowering hip, other side
• Round 4 – Louisiana Prom Dates (Raised APDs), Jump Squats
• Round 5 – Plank walk to Squat to Plank, Synchronized Mountain Climbers

Chin-ups Hangs, Merkins

Rotate between all members of PAX doing the following. Hold chin above bar for 10 seconds, then lower slowly for last 5 seconds. Then 10 Merkins IC. The Merkins were: Regular, Carolina Dry Docks, Hand Released, Diamond, Single Count, Regular, Hand Release

COT: Numberarama, Name-O-Rama, Announcements, Macho took us out

NMS

YHC tried to control the distance of running today because of long runs he took on Friday and Sunday. That is why Tabata was called. He even brought out a Bluetooth speaker. That is where the technical difficulties ensued.

• 1. Delay in connecting to Bluetooth.
• 2. Forgot to charge speaker.
• 3. Reset Tabata count twice.

Lessons learned. Next time YHC will be prepared maybe.

Announcements

• 2.0 Friendly workout – This Saturday at DaPile
• Tomato Run/Ruck this Thursday is a summer tour stop. Lets bring the number DaVille.

It was an honor to lead this morning.

Gotta Run!

Phonics