Tag: DaVille

9 Davillians got in the Week 0 “Warmup Week” for the Iron PAX Challenge this gloom Tuesday morning

This how it went down

Everyone met in the Chickahominy MS to cut down on run time to the track and to maximus the time to complete the challenge

COP (ALL IC) – DQ, Helicopters, Arm Circles

THANG

Week 0 Challenge – Using the grassy area on inside of the track completed 4 rounds of the following:

• 50 Squats
• 40 WWII Situps
• 30 Merkins
• 20 Bonnie Blair’s
• 10 Burpees
• 400 Meter Run

Extra Credit Speed Bumps – Lunge to the first speed bump, 25 LBC’s, Bear Crawl to the next, 25 LBC’s, Lung backwards to the SF, 25 LBC’s

Numberrama, Namerama, Announcements, YHC to us out

MOLESKIN

If F3 Greenwood since using this as the “Warmup” challenge, we are in a world of hurt in the month of September. The PAX did a great job pushing through and giving us some time to spare.

Fannie Mae crushed it with a time sub 24 minutes, follow by Fabio, YHC, Corned Beef, Helix, and the rest of the PAX.

Thanks to Pavarotti, for going over to Atlee to get any PAX that didn’t get the memo we moved for the challenge

ANNOUNCEMENTS

• Make sure to sign up for the IPC challenge if you haven’t done so already. Link to preblast to Sign Up – https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

SPIT ON THAT!!

8 guys including an Fng (Welcome Outage who works for Dominion) and 2 LIFO’s (YHC included) tackled the workout this morning.

When YHC got there after not being able to find his key, Helix had already gotten the whole thing started with the COP consisting of a few exercises including merkins and crabcakes.

YHC took over the COP and we did some more merkins, Russian Soldiers, Dirty Dogs, Alternating Shoulder Taps and Imperial Walkers

Mosey to the Tennis Court for some 4 corners
Run the court
10 merkins, run the rest of the court
10 merkins, 20 lbc’s, run court
10 merkins, 20 lbc’s, 30 am ham, run court
10 merkins, 20 lbc’s, 30 am ham, 40 SSH

bernie sanders, 30 am ham, 20 lbc, 10 merkins

spread out along the long lines of the court
Bear Crawl — at every singles and doubles line do 10 2 count mountain climbers

Mosey to the road
Every light do 10 merkins, 10 jump squats, 10 ball dippers

Parking Lot Tracers

Circle up, do 10 of each exercise called by every member of the PAX
included merkins, WW2, mountain climbers, DQ’s, and others

Numbers, Names, etc.

YHC thought he was going crazy this morning when he couldn’t find his car key. Not good. Went back upstairs to the bedroom and stepped on it. Found it! Everything else went fine this morning. Welcome to Outage (Robbie Chenault) who works for Dominion. Good having you out there this morning. Peace!

How it went down:
Mosey from minishubbleflag to back of school in last parking lot on right before baseball field
Circle of Pain:
        20 SSH
        10 big/5 small arm circles
        Reverso
        20 Hillbillys

Mosey to stadium parking lot for a bunch of parking lot tracers. 
Mosey all the way to the elementary school bus loop
        Triple Check 
3 X (1 loop around bus ramp, 1 set merkins, 1 set donkey kicks against wall) 
Helix with the 20 count
Mosey to the elementary school track pull-up bars
        Everyone, 5 pullups, go to football chutes, 5 old man pullups, go to bleachers 5 dips
Mosey to middle school parking lot
        Pavarotti becomes magically becomes a rabbit and the rest of pax become hounds.  Pavarotti gets a head start to minishubbleflag.  After a minute, hounds are released to chase the rabbit!  P almost got to minishubbleflag when the hounds got ’em.  Walk for 15 seconds.

Mosey to minishubbleflag.  Circle up.
        3 X (30 second plank, 20 second right hand up plank, 20 second left hand up plank)
Numberama, Namearama
Q took em out.

All PAX seemed fairly quiet today and set about work professionally.  And I think it might’ve been Mr. Holland’s birthday, in which case…Happy Birthday!

ULTIMATE frisbee morning at DaVille! A solid 6 v. 6 to make a very competitive and spirited game this morning.

Many good plays and many more almost good were had by young and old alike. The first 10 minutes were touch and go with the darkness, but we made it work once the sunlight got on us. Thanks to Opus for bringing a school bus full of kids out to make the numbers work.

Announcements:

See Greenbow if you want to go on a men’s retreat to Asheville.

Tentative plans to play some evening Ultimate for funs. Announcement to come on that.

Apology of the week (if that can still be a thing) goes to either Trout or Fabio for going low. Take solice in the fact that I have a pretty good rasberry on my knee.

Lab Rat apologizes.

It was a warm 77 and humid morning at Daville and YHC set up a Low impact workout for the day and here is what went down:

COP

We mosey to West Entrance of Atlee High School by the bus loop and circle up for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian Soldiers, 20 4ct American Hammers, 10 4ct LBC’s, 15 Alabama prom dates, 15 scorpions and 20 merkins.

THANG

We mosey to Basket ball courts and draw cards and each exercise was used for a Tabata workout. We set up 7 4 minute(8 sets of 20 seconds exercise 10 seconds rest) sessions and here is what went down for each 4 minute set:

Session 1 – LBC’s , Session 2 – Arm Circles, Session 3 – Monkey Humpers, Session 4 – Reverse Lunges(instead of back ward Run), Session 5- Butt Kickers, Session 6 – Freddie Mercury, Session 7 – High Plank and Low Plank Alternating every other set. Mosey back to Flag.

COT

We wrap up this workout with Namerama, Numberama.

Opus took us out.

Great workout this morning gents and always an honor to lead…CB

5 DaVillians showed up on a humid Tuesday morning not knowing it was going to be a hot potato Q.

Phonics took first Q, mosey to front of CMS

Still Phonics Q, mosey to tennis courts.

• Bear crawl the width of all 3 tennis courts, stopping at every line to do 2 burpees
• Bear crawl back stopping at every line to do 5 merkins

Spike takes the Q, mosey to CMS side of the bus loop for some 11s. Donkey kicks, run across the bus loop to the Atlee side curb for WWIIs.

YHC takes the Q, mosey to the pull-up bars next to the basketball courts for some circuit training. Each person at the following exercise station then rotate after the timer finishes the loop.

• Pull-ups
• Leg raises
• Dips
• Jerkins
• Loop around the basketball court (timer)

Mosey back to the flag for a little stretching, numberama and namerama

Great effort by all despite it being hot and humid this morning. Stay hydrated gents!

Not quite 7 dudes showed up for a celebration of 7’s today.

Start with count by 7’s with your legs up to 77, then return back down to 7

Mosey

COP — arm circles, DQ, hillbillies, Russian soliders, tempo merkins, ww2’s, wekins, flutterkicks, supermans, alternate oblique heel touches, pistol squats

Perfect beast — like the beast but more perfect
7 stops, 7 different exercises

• mountain climbers
• heels to heaven
• AST’s
• SSH
• merkins
• jump squats
• and of course, BURPEES!

To the Wall
Line of Fire stump merkins 7 of them

5 DK’s — run to the sidewalk and back
5 DK’s — run to the road and back
10 DK’s — run to the sidewalk and back
10 DK’s — run to the road and back

the end.

Numbers, Names, Announcements

NMS — 7/7 was the perfect day for the perfect beast. It was such a great morning, one could almost forget the torrential humidity and oppressiveness in the air. The PAX rocked it this morning. Helix had great form as always. Fabio was crushing it (but he is 25 so there is that.) All ended up better than they started today. Enjoy the number 7 today. It is the perfect number.