So YHC was pumped to get the day off right with a local beatdown at Atlee High School this morning and going to the workout site from Home weather was damp, then mist, then rain then of course COLD. Her is what went down for the 6 of us that showed up:
COP
We mosey to the West Entrance of the School by the bus loop, and did 20 SSH, 10 DQ, 11 Imperial Walkers, 10 Russian Soldiers, 15 arm circles 10 small and 5 big, reverso, 10 helicopters…thinking there has to be more standing exercises as I don’t want to sit down …yet…oh well, sit down for 20 American Hammers, lay down for 20 LBC’s and 10 reverse scorpions, roll over for 20 merkins and recover.
THANG
So we mosey to the Basketball courts outside of Middle school for 7 of Diamonds Exercise that went as followed:
7 burpees at each corner, 14 – 4 ct flutter kicks(we dried off the corners here!!), 21 – Merkins, 28 – squats, 21 – lunges, 14- overhead claps, 7- Werkins so we escalated up and down the four corners.
We mosey to bus loop divide into two groups of 3 for a triple check:
Partner 1 (P1) – ran lap as the timer, P2 performed 40 merkins, P3 LBC’s, we then rotate where P2 runs lap, P1 LBC’s, P3 Merkins. Then to complete the Set P3 runs lap P2 LBC’s and P1 Merkins. This completes one set and we had time for one more set then we had to mosey to the Flag.
COT
Namerama and Numberama, YHC was the 6th man so I told my F3 story and it was awesome to have the F3 brothers(Helix and Phonics) that were responsible for headlocking me to come to these workouts. Phonics took us out this morning in prayer and reflection.
It was an honor to lead today, stay safe healthy and warm this week!
6 gentlemen (perfect number for today) showed up to take on the Rise and Fall of the Beast
Parking Lot Tracers
COP — Helicopters, arm circles, hip circles, toe taps, dips, DQ’s, Dying Cockroach, Freddies
Rise and Fall of the Beast — same concept as the beast, but do 3. 6. 9. 9. 6. and 3 of the following exercises 1)Merkins 2) WW2 3)Jump Squats 4) Mountain Climbers 5) AST’s 6) Burpees
Reverse Dora 200 SSH, 100 Heels to Heaven, 50 burpees Other person bear crawls to the curb and back
Modified Native American Run Do it like normal, but at every light whoever is in charge calls out 20 of an exercise for the PAX. Continue running when done
Stretching in a Circle.
Names, Numbers, Announcements
Good to see everyone this slightly damp morning! YHC loves this group.
YHC chose this work out to celebrate the life of Neil Peart of Rush who died last January 7, 2020 and it is still hard to believe he is gone.
Life was normal then as we were not wearing masks, the flu pandemic COVID-19 was overseas and not relevant to the US at the time, wow how things have changed. So with immunizations on the horizon there is hope to a new normalcy soon. So here is what went down:
COP
We mosey to the West Side entrance next to the bus loop for:
We mosey to the back parking lot for the Red Barchetta where we run 100 yards perform 100 SSH, return to goal line and plank for 6, run to 75 yard line perform 75 single count mountain climbers, return to goal line an plank for 6, run to 50 yard line perform 50 squats, return to goal line and plank for 6, run to 25 yard line and perform 25 merkins, return to goal line and plank for 6. Run to 10 yard line, perform 10 burpees and plank for 6.
Mosey to Gym wall and perform the first Triple check we divide into a group of 3 and 4 (for the 4 men team 2 are working together on the same exercise to keep the triple check effort). Partner 1 touches 3 trees and returns as the timer. Partner 2 donkey kicks and P3 – LBC’s. We rotate through for to complete one set and perform 3 total sets for a triple check.
Mosey to bus loop for the next triple check. Partner 1 runs lap as the timer, partner 2 LBC’s and partner 3 performs 40 merkins and then rests. We rotate through to complete one set and perform 3 total sets for a triple check.
COT
We mosey back to flag for namerama and numberama. Helix was out 6th man today and he shared about his personal life and F3 history.
YHC took us out today and it was an honor to lead this morning.
Moleskin
In interviews after Neil’s death Geddy Lee -Bassist, synthesizer and vocals and Alex Lifeson – Lead guitar, synthesizer and acoustic guitar are often asked if they will continue on and play concerts as Rush. They immediately state that the band is retired and Geddy and Alex plan will work on individual and collective music efforts.
Neil was the heart of the band in that he wrote almost all of the lyrics for the songs of Rush and being the drummer with very distinctive beats and sounds. In fact his drum kit was custom and been priced at over 40,000.00. Phonics was talking about this and see below as a sample:
You will notice that the top is acoustic and the back is electronic drums and the stage rotates around for him to play the electric kit with certain songs.
At 30 years old Neil made the Modern Drummer Hall of Fame and is considered the top 2 drummers ever, Jon Bonham of Led Zepplin was number 1.
Neil had a goal while alive to read every book ever written and he was always seen with a book at rehearsal, back stage and riding in the tour bus, etc.
Netflix has a documentary on Rush and I highly recommend you check it out.
In closing here are some of Neal’s famous quotes:
“If you choose not to decide you still have made a choice.”
“If the future’s looking dark, We’re the ones who have to shine. If there’s no one in control, We’re the ones who draw the line. Though we live in trying times, We’re the ones who have to try. And we know that time has wings, So we’re the ones who have to fly.”
“I can worship Nature, and that fulfills my need for miracles and beauty. Art gives a spiritual depth to existence — I can find worlds bigger and deeper than my own in music, paintings, and books. And from my friends and family I receive the highest benediction, emotional contact, and personal affirmation. I can bow before the works of Man, from buildings to babies, and that fulfills my need for wonder. I can believe in the sanctity of Life, and that becomes the Revealed Word, to live my life as I believe it should be, not as I’m told to by self-appointed guides.” Neil Peart, The Masked Rider: Cycling in West Africa
“You can surrender without a prayer, but never really pray without surrender. You can fight without ever winning, but never ever win without a fight.”
“Courageous convictions will drag the dream into existence.”
Pretty awesome Neil, you are missed and I was glad to remember you today with the F3 brothers.
Cheers from the Gloom, see you soon brothers…Corned Beef.
Great morning for the morning beat down. Ran behind Atlee to the basketball court for a short COP which included Helicopters, Don Quixote, and slow scoporians. Finished up with COP and ran over to the middle school workout area and did the follow:
3 burpees, 3 pushups, 3 get ups, 3 pull ups, 3 toes to bars. Repeat 15 times.
Sounds simple but PAX was wrecked. Then ran over to the bus loop, sprinted 1/2 the bus loop, walked the other 1/2. Did this for 4 laps.
Finished up, ran to the flag, numbers, prayers and signed out.
Its Thursday and I’m still hurting!
It was great leading and look forward to more in 2021.
YHC was excited to lead again since it has been a while. 9 Davillians showed up and 1 guest (Farm Country) from the Atlanta area visited.
COP: SSH, DQ, Merkins, LBCs, and Arm Circles
The Thang:
Since 2020 has been an interesting year, YHC figured it was only fitting to finish out the year with the Beast. Typically the Beast consists of 6 exercises with 6 locations but we did it in the parking lot which had a bonus island so we had 8 exercise spots. Started with 6 Merkins at each island in parking lot (4 down and 4 back) running from island to island. Followed with WWII Situps, Jump Squats, Mountain Climbers (4 count), Heels to Heaven, and finshed up with Burpees. All of the PAX completed 48 reps of each exercise.
Next we head around the corner of the school where we partnered up for some more fun. First partner Bear Crawled to sidewalk and then ran to road and back while second partner was doing alternating shoulder taps with feet against wall. Swap when first partner was back from run. Repeat with next exercise being Donkey Kicks. 3rd round we changed to Crab Walk with Wall sits and final round we did Stump Merkins.
Mosey back to flag for Numerberrama, Namerama, Annoucements.
Farm Country introduced us to “The 6th Man” which they do at the end of every OA back at home. This consists of the the #6 guy going into the center to tell group a little about themselves. It was great to learn about Farm Country and have him visiting us for the day.
2020 has has its ups and downs for all of us but I am thankful we have F3 and the group of guys to support each other. Here’s to a great 2021 for our group. Thanks for letting me lead today.
9 Davillians came out on the Tuesday before Christmas for YHC second DaVille in a row
This is how it went down
Mosey for a one mile run around the schools to gravel track
COP (ALL IC) – SSH, DQ, Helicopters, LBC’s, Arm Circles
THANG
Old Glory – With the one mile run time to get to the rotation. 20 time set and here were the exercises:
5 Pull Ups
10 Burpess
15 Squats
20 Merkin
Time called and we mosey back to the Atlee parking lot turning back for the six when needed.
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
With it being the end of the year, YHC though it would be a great time to run some the staple workouts. First the Murph, now Old Glory, who knows what is in store for next week.
Good to have Phonics and The Carpenter back with us. Its been a little while fellas
7 Davillians came by foot and wheels to YHC in a winter edition of the Murph.
This how it went down
Short COP (to let Mr. Holland catch up) – SSH, DQ, Arm Circles
THANG
The Murph – 1 mile run down the Atlee service road to the pull up bar next to the gravel track.
10 Rounds (or AMRAP) of the following:
10 Pull Ups
20 Merkins
30 Squats
Mile run back to the SF
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Great showing today for temps below freezing. Good to have Mr Holland back in the mix. Felt good to lead at DaVill again
ANNOUNCEMENTS
New AO lineup in DaVille. The Anvil has been relaunched on Mondays now, Tomato Run has been moved to Rutland clubhouse and on Thrusdays, and finally the relaunch of Da-Pile on Saturday starting @6:30
9 men showed up on a cold 28 degree morning for YHC’s first no hate workout.
COP
SSH x 20
Don Quixotes x 10
Imperial Walkers x 15
Russian Soldiers x 10
Hand Release Merkins x 15
Lunges x 10
40 year olds can’t jump:
Round 1 – The PAX lines up in plank position on the side of the basketball court. Each person takes a turn to do a jump squat and try to touch all the rims.
Round 2 – The PAX lines up in a Helix squat and each person takes a turn to do a burpee jump squat and try to touch all the rims.
Catch Me If You Can – mosey to the inner bus loop.
Partner 1 – bearcrawl
Partner 2 – Do 2 burpees and run a lap and catch up to Partner 1
Repeat and rinse two more times.
7 of Diamonds:
Round 1 – 7 burpees at each corner.
Round 2 – 14 4 count flutter kicks at each corner.
Round 3 – 21 squats at each corner.
Round 4 – Times up. Native American run back to the flag.
Notes:
Great work this morning gents, it was an honor to lead.
12 fighters stormed into the Atlee High School parking lot for a fun-filled December kick-off morning that went something like this…
Mosey to one of the fields behind the high school.
COP All IC – 50 SSH, 10 Don Quixotes, 10 Helicopters, 10 Hand-Release Merkins (HRM), 20 Imperial Walkers, 10 HRMs, 15 Crab Cakes, 10 HRMs, 30 LBCs, 10 HRMs
Mosey down the road to the far end of the football field parking lot. Plank for the six. 10 HRMs upon full arrival.
Four Corners – Bear crawl to the first corner, 10 jump squats, Run to the second corner, 10 heels-to-heaven, Crab walk to the next corner, 10 broad jump burpees, Run to back to the start, 10 two-counter flutter kicks
Mosey to the football field entrance.
Touch a Tree – Touch a tree, return to the start, 5 HRMs – repeat this touching a different tree with decreasing the HRM by one until down to 1 HRM.
Mosey on the road back to the flag. Stop to do 2 HRMs at every speed bump.
Numerama, Namerama, Spit took us out
NMS
YHC has not led a workout in many months but saw the Q sheet open for DaVille and decided to take it. The PAX seemed to enjoy cranking out 50 SSHs IC in the COP like nothing had ever changed. The mumble chatter was strong at the start but seemed to die down quickly after the HRMs started going.
Fabio showed Crab-walking skills during the Four Corners but that wasn’t going to stop Spike from catching up after the broad jump burpees. The PAX went to work and knocked out the workout.
It was a “hand-release December” start today and it felt great to be out there with the PAX!
COP: Mosey about 10 feet in the Atlee HS parking lot. SSHs / Merkins / LBCs / Don Quixotes / Arm Circles
Hell on a Hill: Mosey on a little fieldtrip to the corner of Atlee and Atlee Station. 20 minute AMRAP up and down a 35ish degree hill. 10 merkins at the top, go down, 10 squats at the bottom then go up. That’s 1 round. Fabio led the group with 22 rounds.
Sled Pull Stations: Mosey back to the Atlee HS parking lot and circle up. Each person does an exercise of choice while 1 person pulls a sled with a painters bucket filled with bricks around 2 islands. Rotate to next exercise.
Mosey back to the flag. Numberama, Namerama, Carpenter took us out.
Thanks for everyone showing up for my VQ – was a fun time!
