Tag: DaVille

Seven men converged onto the grounds of Atlee High School on this Super Tuesday for a beatdown that went something like this.

COP

• SSH – 20 IC
• Arm Circles – 10 small, 5 big IC, Reverso
• Don Quixotes – 10 IC
• Step Back Lunges alternating legs – 20 IC
• Merkins – 10 IC
• Foot to Hand Mountain Climbers – 10 IC
• Angled Knee Bends – 10 IC
• LBCs – 25 IC
• One Legged APD (One leg on ground while other is raised parallel to other)- 15 IC, Switch Legs
• Roselitas – 15 IC

Mosey to Parking Lot

Chutes and Ladders – Run 2 islands to do exercise, then run back one and run 2 islands again to repeat exercise.

• Round 1 – 5 Merkins (Used both right and left side islands)
• Round 2 – 5 Berpees (Only used left side islands)

Mosey to Pull-up Bars

Bulkhead Pull-up Special

• One Pull-up followed by 2 Merkins
• Two Pull-ups followed by 4 Merkins
• Three Pull-ups followed by 6 Merkins
• Continue until reaching 11 Pull-ups and 22 Merkins

Mosey to VSF for 2 Minutes of Mary

• Freddie Mercuries – 20 IC
• American Hammers – 15 IC
• Six Inches – Hold for 30 count

COT

Name-o-Rama, Number-o-Rama, Announcements, YHC took us out.

NMS

What a great day to be leading such a fine group of men. The weather was close to perfect for this early March workout.

Welcome Chew Toy from F3 The Capital/Annapolis. All of us were relieved to here that Google Maps brought him to Atlee High School instead of Hanover High School which occurred many times to 2019 Summer Tourists. It was also great seeing Offshore as he checks another AO off of his Winter Tour.

Announcements

• There is an upcoming convergence in for F3 The Capital. Spit will share the date and location on Twitter when he gets the information.

Gotta Run!

Phonics

COP

Three showed up this cool rainy morning and we moseyed to an overhang by the entrance to warm up with:

20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 20 LBC’s, and 20 Merkins

THANG

Triple Check 1

WE went to the bus loop and Partner 1 ran the lap as the timer, Partner 2 performed american Hammers and partner 3 Dips on a bench. We rotated Partner 2 Dips, Partner 3 ran the lap and Partner 1 American Hammers. Then rotated again where Partner 1 Dips, Partner 2 Ran the lap and Partner 3 American Hammers this would complete one rotation. We performed 3 rotations for a triple check.

Triple Check 2

WE went to the bus loop and Partner 1 ran the lap as the timer, Partner 2 performed 40 Merkins, and partner 3 LBCs . We rotated Partner 2 Merkins, Partner 3 ran the lap and Partner 1 LBC’s. Then rotated again where Partner 1 Dips, Partner 2 Ran the lap and Partner 3 American Hammers this would complete one rotation. We performed 2 rotations and had to return to the flag for COT.

COT

Numberama, Namerama – we discussed upcoming spring break with kids, and YHC took us out.

9 men showed up on this brisk morning for an old fashioned beat down.

• COP
  • SSH x 20
  • Arm circles (all small)
    • arms to the sides x 10, reverse x 10
    • arms out front x 10, reverse x 10
    • arms up high x 10, reverse x 10
  • Scorpion kicks x 10
  • HRM x 10
  • Copperhead squats x 10
• Burpee superset ladder
  • Mosey to road on side of AO
  • From starting point, run to 1st light pole do 1 burpee
  • Run to 2nd light pole do 1 burpee with 2 merkins and 2 jump squats
  • Run to 3rd light pole do 1 burpee with 3 merkins and 3 jump squats
  • Go all the way up the ladder to 10
  • Go back down the ladder back to 1
• Mosey to practice soccer field, PAX lines up front to back on one side of the field.
  • PAX will do squats w/ imperial walker, line leader calls out the cadence
  • Last man on the line will lunge to the front
  • Repeat until the PAX reaches the other end of the field
• Mosey to the pull-up bars for some Triple Check
  • Partner 1 does pull-ups
  • Partner 2 spots Partner 1
  • Partner 3 runs suicides on basketball court
  • Rotate
• Mosey back to ghost flag for numberama, namerama
• Announcement:
  • Wild Thing’s M’s funeral services this Saturday. If available please go and show your support.
• Notes:
  • YHC may have misled the PAX into thinking this would be fun workout. This was definitely F3 fun.
  • It was good to see The Carpenter back in action
  • Hard work was put in by all. Thank you for letting me lead this morning!

Nine PAX posted to see why YHC made the drive and took the Q at Daville. No theme just stamping my Winter Tour pass but we did have fun:

COP: Invisible Jumprope, Don Qs, Arm Circles, Merkins, Flutterkicks, Scorpion Kicks. Mosey to bus loop: Lindsay of Merkins & Jump Squats. Run width of circle between. Then head over for triple check against the wall: Donkey Kicks, V-Ups, run field & back. Head over to tennis courts: Broad jump 1st court, crab walk 2nd court, bear crawl 3rd.

Grab a bench next to tennis courts: 3 sets of: 40 benchkicsk & 15 Derkins. Mosey to road: 2 rounds of sprints then WWIIs. Back to the flag then some mary to finish.

NMS – Good to see familiar faces at Daville. Lots of questions by Davillians what YHC was up to taking the Q, but signing up to Q ensures YHC will post in the far flung AOs for the Winter Tour. Lab Rat and Rounders did their best to talk the entire beatdown.

Bulkhead, Fannie Mae, and Spike ran to and back from the AO. YHC wasn’t planning on more Donkey Kicks after last night at Punisher but Carpenter would have been disappointed if those did not end up on the menu. Good to see Trout here at Daville since YHC was certain he was at Punisher last night.

6 Davillians embraced the wind chill in the teens for another day in the gloom.

This is how it went down

Mosey to side of the school

COP (ALL IC) – 4 Burpees OYO, SSH, Helicopters, Hillbillies, Merkins, Scorpion Kicks, LBC’s, Arm Circles

Mosey to the Teacher’s parking lot

THANG

Pole Smokers – PAX on their 6 hows’ either 6 inches or raise to 45 degrees. First guys does 10 Gas Pumps and runs to the end. Switch, Rinse, and Repeat 3 rounds

Light Pole Set – Running backwards down the service road stopping at 5 light poles completing 5 Burpees

Keep Moseying to the Hill

11’s – High Knees up the hill, 1 Donkey Kick on the fence, run down and complete 10 WWII Sit Ups, Rinse and repeat; YHC called audible at the halfway point

Mosey to the football field parking lot

Partner work – 10 PLT then touch a school bus, switch and repeat. 20 PLT then touch a school bus, switch and repeat.

Native American Run back to the VSF

1 MOM – Superman

Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

Great to come back to the orginal AO for YHC. Life has been tough with two kids lately so always good to get out in the gloom

YHC enjoyed how the PAX waited for the 6 during the run down the service run. Good example of Iron sharpens Iron

SPIT ON THAT!!

YHC was excited about getting back into the Daville swing of things and we had 2 guests from SOJ so here is how it went down.

We moseyed to the Sheltered area by the bus loop for warm ups in the COP

COP

20 SSH, 10 DQ (slow), 15 arm circles 10 small 5 big, Reverso, 10 Helicopters, 20 LBC’s, 10 Scorpions and 15 4ct merkins.

THANG

We moseyed to the track and partnered up for the phase one of the Dirty McDeuce Partner 1 performed 12 4 ct Merkins, 12 copperhead squats and 12 4ct LBC’s Partner 2 ran a lap as the timer. When Partner 2 came around we switched and Partner 2 did the exercises while Partner 1 ran the bus loop. We repeated 3 more times for a total of 4 rounds. (Scrum and I discussed the finer points of mathematics and was assured we were on the right rep count, engineer, math teacher with Emoji Chatter for consultation…had to be there).

Phase 2 of the DM consisted of the following exercises. Step ups on the bench 12 reps, 12 dips and 12 (2ct) seated twists (American hammers). Partner 2 ran a lap on the bus loop. We switched each lap with a total of 4 rounds.

We then did a Native American run to rally point in front of the High school parking lot.

Mary

We each held plank in a ring of fire while each member of the Pax did 5 Merkins of their choice (diamond, hand release, normal…)

Namerama, Numberama

YHC welcomed our guests and was glad to see some of the old Daville Pax back in action(Carpenter).

YHC then discussed a book that was given to him for Christmas by David Brooks … The Road to Character. This discusses the contrast between our resume virtues (Achieving, Wealth, Fame and Status) and our Eulogy virtues (these exist at the core of our being: Kindness, bravery, honesty, or faithfulness, focusing on what kind of relationships we have formed). YHC has recently returned from vacation where I was able to spend time being thankful for my family, the ability to visit with my sister, going skiing and celebrating Christmas with my brother and his family, visiting the in-laws and mom and dad, swim with the manatees and just reflect on 2019. I really appreciate F3 and the brotherhood.

YHC took us out.

Make it a great week gents….Cheers, CB

Four men stepped onto the grounds of Atlee High School for one last bootcamp of 2019. This is what occurred.

COP

• SSH – 19 IC
• Don Quixotes – 20 IC
• Arm Circles – 14 small, 5 big, reverso IC with 15 small, 5 big
• Helicopter – 19 IC
• One Leg Front Lounges 10 IC then switch legs – 10 IC
• Side Lounges – 19 IC
• Backwards Lounges – 20 IC
• Merkins – 10 IC
• Angled Knee Jumps – 10 IC
• Hand to Foot Mountain Climbers – 10 IC

The Thang

100 Burpees – Partner up – As one partner runs around the inside bus loop, the other partner does burpees. Switch until your group reaches 100 burpees.

Lat Hangs/Merkins – For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. YHC and Bulkhead lead twice. Corned Beef and Spike led once for a total of 6 sets of Lat Hangs and Merkins.

Plank-O-Rama

• In Plank position – Merkins/Carolina Dry Docks – 10 IC
• Rotate to Side Plank – Drop hip and raise – 10 IC
• Rotate to Back Plank – Drop butt and raise- 10 IC
• Rotate to Side Plank – Drop hip and raise – 10 IC
• Rotate to front plank – Rotating elbow planks – 10 IC
• Mountain Climbers – 20 IC
• Rosaletas – 19 IC
• 6-Inches – Count down from 20 – 0

COT

Name-o-Rama, Number-o-Rama, YHC took us out.

NMS

As I closes out 2019, I would like to thank F3 RVA PAX members for all of the great memories and workouts over the course of the year.  Well done today Bulkhead, Corned Beef, and Spike.  

I hope that everybody has a safe New Years.  See you in 2020!

Announcements

• Jan 1 Convergence, 7am at The Forge
• WINTER TOUR – 2020

Thank you for letting me lead you this morning!

Gotta Run!

Phonics

 

Twas the Gloom before Christmas when all through Ville
Not a creature was stirring, even an Emoji was still;
The shovel flag were planted in the ground with care,
In hopes that The PAX soon would be there;
The PAX of 10 were all snug in their winter gear;
While visions of Burpees made things unclear;
With most in their beanies, And Carpenter in his cap,
The PAX mosey out for a long winter’s lap;

The rest went something like this:

COP (ALL IC x25) – Mtn Climbers, Dying Cockroach, Plank Up/Down’s, American Hammers, Gas Pumps

Mosey around the school

THANG

Captain Thor – 1:4 ratio of Big Boy Sit ups and American Hammers (1 count). Rinse and repeat till 10:40 ratio

Mosey to the back of the school

Triple Check – WWII Sit ups, Mtn Climbers, Touch 5 Trees

Partner Check – 3 Sets of the following – 25 PLT’s, 25 Booyah Merkins, 25 Wilson’s Boxing Dying Cockroach

Mosey back to the SF for 1 DQ (For Emoji)

Numberama, Namerama, Emoji took us out.

MOLESKIN

YHC pull this workout of the archives just in time for Christmas. It was great to be back out on Tuesday morning. First time in 2 months for YHC.

Good also to see The Carpenter back in action and to run into Pavarotti during the mid of week

YHC hopes this ab workout frees up some remove for the Christmas fest for the PAX. It sure did make COFFETERIA afterward feeling rewarding

SPIT ON THAT!!

With Christmas around the corner YHC could not think of a better workout in preparation for the holidays so here is how it went down:

COP

We moseyed to my favorite secluded dry spot next to the bus loop at the High School and did 15 SSH, 10 DQ (slow), 10 Helicopters, 15 arm circles (10 small and 5 big) Reverso. 10 Freddie Mercuries, 10 reverse scorpions(think scorpions but lying on your back.), 10 scorpions and 20 merkins.

The THANG

Mosey to bus loop and go to school as Billy needed help to graduate, he had to repeat some grades for sure, so in this workout we had 12 exercises for 12 grades at 12 repetitions each so time to grind:

1st Grade – Exercise 1 – Side Straddle Hop 12 reps then run a lap

2nd Grade SSH then LBC’s 12 reps each then run a lap

3rd grade – SSH, LBC’s, Squats 12 reps each then run a lap

4th grade – SSH, LBC, Squats, Merkins 12 reps each then run a lap

5th Grade – SSH, LBC’s, Squats, Merkins, Overhead Claps 12 reps each then run a lap.

6th Grade – SSH, LBC’s, Squats, Merkins, OC and Flutter Kicks (2ct 1 rep) 12 rep each then run a lap.

7th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s and Mountain Climbers (2 ct = 1 rep) 12 reps each then run a lap.

8th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s and Lunges 12 reps each then run a lap.

9th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges and American Hammers (2ct = 1 rep each) 12 reps each then run a lap.

10th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Dry docks 12 reps each then run a lap.

11th Grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Dry docks and Plank Jacks 12 reps each then run a lap.

12th Grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Dry docks, Plank Jacks and Burpees 12 reps each then mosey to flag.

YHC has a timer going that stopped at 37 minutes and glancing at the watch as Mr. Incredible would say “I still got time” popped in my head and the PAX as well wanted to graduate so we went overtime to finish school this morning. T claps to the Pax!!!

Numberama and Namerama, YHC took us out and it is an honor to lead you men this morning. Make it a great day! Cheers….CB

YHC was motivated to get the Tuesday started this morning and with 6 total this warm morning here is what went down:

COP

20 SSH , 10 DQ, 10 Helicopters, Arm Circles 10 small 5 big, Reverso, 10 small 5 big, 10 Russian Soldiers, 20 LBCs, 20 merkins.

THANG

Dirty MacDeuce (new version below). YHC did some research and found a 4 rep gem with the following:

10 Step ups (each leg), 20 Wide Merkins, 30 Freddie Mercuries

Lap (Run Outer bus loop)

10 Step ups (each leg), 10 Diamonds Incline 10 Decline, 30 Flutter Kicks

Lap (Run Outer bus loop)

10 Step ups (each leg), 10 right arm forward and 10 left arm forward, 30 WW2 Sit ups

Lap (Run Outer bus loop)

10 Step ups, 20 Merkins and 30 LBCs

Lap (Run Outer bus loop) Plank for 6.

Mosey to the basketball court for the Cindy work out. 5 pull ups, 10 merkins and 15 squats. We partnered up and partner 1 ran suicides and wind sprints for 1 minute then switched with Partner 2 who was doing the pull ups, merkins and squats. We did this workout for 16 minutes where each team had 8 reps on this event.

COT

We moseyed to the flag and did two minutes of ring of fire with 2 should taps folloed by 5 merkins, then two dry docks followed by 5 merkins.

Numberama, nameram and Spike took us out.

An honor to lead today and make it a great day. I will see you in the gloom …CB