Tag: DaVille

Nice cool 40 degree morning for a Tuesday AM workout, here is how it went down: No, we did not have any burgers and fries !!

COP

Mosey to High School courtyard by bus loop and did 25 SSH, 15 Imperial Walkers, 10 DQ’s, 15 Arm circles 10 small 5 big, reverso same count (thanks Emoji), 20 LBC’s 20 merkins and we are ready.

THANG

Triple Check 1 – Moseyed to the inside track and divided Marco Polo and Corned Beef team 1 , Phonics, Trout and Emoji team 2. Team 1(Timer) ran lap around inner loop with a 50 yard sprint worked in the lap. Team 2 squats. Switch at lap Team 2 timer and Team 1 Squats. Next was American Hammers and last was 50 merkins with in the time of the lap (after the November Merkin challenge, this was an easy day.)

Triple Check 2 – YHC let the group pick the exercises and we had LBC’s, Mountain Climbers and Freddie Merceries. Lap on the inner loop the same with the 50 yard sprint worked in.

Next we did 4 corners escalator around the outer loop (not stacking), 10 merkins, 20 SSH, 30 squats 40 2-count Freddie Merceries, we went back down 30 squats, 20 SSH and 10 merkins.

We then did 1 BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.) We stayed together on this one and moseyed to flag for Mary

Mary – We stretched in plank position and wrapped up with Al Gore variations.

Numberama, Namerama. Trout took us out in prayer. In the prayer, Trout made known that this was the 7 year anniversary of the death of his new born twins. We were touched and moved by this today and he furthered his thanks to be with his F3 brothers working out and getting in shape. Looks like we had all 3 F’s today. An honor to lead this morning and see you in the gloom … Cheers CB

Well we have a short week this week so many F3 brothers showed up this morning to get their work out in! So here is what went down:

COP

We moseyed to the West end of the High school facing the bus loop and did the following: 25 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles 10 small(+1 as Emjoi did not shout Halt in time…it’s early and YHC understands) 5 big, Reverso 15 10 small and 5 big, 25 Freddie Mercuries and 10 4 count Merkins (20 total).

The THANG

We mosey to the track for a triple check check up and divided in groups of 3 or 4. Partner 1 ran a lap(timer) Partner 2 did 53 merkins and partner 3 LBC’s for the time it took partner 1 to run the lap. We did this 3 times. At the end we did one merkin to get the merkin count for this round to a round 160.

We moseyed to the rear of the school to the big Weight room wall, it was lonely so we divided in to groups of 3 again and Partner 1 Ran to a tree (had to choose a different one for each rep)-timer, partner 2 donkey kicks and partner 3 Jump squats as recommended by Opus(PAX option here). We did this 3 times.

The wall was still lonely after all those donkey kicks so we did BTW and shoulder taps one each side down the line and returned. We recovered and took a seat against the wall for 30 seconds. Repeated only this time took a seat for 1 minute. Repeat and took a seat again for 1 minute.

We then ran back to the flag in a line doing the Native American run. We circled up for 20 more merkins to finish the grand total of merkins to 200 at Daville today.

Numberama, namerama, YHC took us out today.

Great workout today gents and it is always an honor to lead.

Have a great Day. Cheers…CB

Announcements – Meet @ Wawa on 301 @ 5:30 for the clown car to the Thanksgiving morning work out on Thursday.

Spit will have his Beast workout at the Creek Friday (confirm the time Spit please)

The Mighty Nein met in the parking lot at DaVille this morning for some Gloom shenanigans. Parking lot tracers to get the blood pumping followed by what promised to be a No Idea and Mudface friendly workout. Neither were in attendance, but we perservered anyways. We made our way over to the middle school track, stopping at the bus parking lot for some warmup COP. It was Beulah’s first bootcamp workout, and second F3 gathering. Good on ya, brother! Hail and well met! We took a minute to give him a proper disclaimer then made our way over to the track for our main event. Opus manned the stop watch and gave us head’s up on our 5 minute times….every 5 minutes we bang out 20 merkins, 20 squats, then continue our way along the track. Beautiful vistas along the way include the canyon of dips, and the towering pullup bars….feel free to pull over and enjoy these majestic wonders at your own speed. After 4 rounds, we gathered back together to make our way back to the unplanted shovel flag by way of burpee indian runs. Timer went off again as we circled up, so 20 more reps called out by Opus.

It was a beautiful morning, and I have to say it has been too long for me. Time to get back after it.

Apology of the week goes to all DaVille regulars for being MIA for way too long. Also, Yard Sale for burpee indian runs.

Lab Rat apologizes…

COP

YHC was looking for some workout ideas and came across this gem the Red Barchetta and as a Rush fan and drummer had to use this routine today, in fact we did a cool down version too! For the younger men, this is perhaps one of the best Rush songs on the album Moving Pictures and true to the Lyrics tell an awesome story. So here is how it went down:

Mosey to the front yard of Atlee HS circled up for the introductions and started with 20 SSH, 10 slow DQ’s, 10 small arm circles 5 big, reverso and thank you Emoji for helping on this, 20 Freddie Mercuries, 10 Scorpions and 15 4 count Merkins (30 at warm up)

The THANG

The Red Barchetta – YHC had the PAX take 3 lanterns and set them up at the 25 yard, 50 yard and 100 yard marks and return to the starting line. We ran to the 100 yard mark and did 100 SSH, returned to starting line and held plank for the six, ran to the 75 yard line and did 75 mountain climbers, returned to the starting line and planked for the six, ran to the 50 yard line and did 50 LBC’s returned to the starting line and planked for the six. Ran 25 Yard and did 25 merkins, ran 10 start planked ran to 10 yard line 10 merkins and returned to start. (Total Merkins 35)

We then moseyed over to the side walk for super 21’s where we did one merkin, one LBC, two merkins , Two LBC’s on up to 10 merkins and 10 LBC’s. (This totaled 55 Merkins.)

We then moseyed to bus loop and back to starting line of Red Barchetta and divided into 2 four man groups, 2 men from each group ran to the opposite 100 yard line and back while the other two performed partner leg tosses, runners ran back again to 100 yard mark and back as the other partners switched PLT’s for the second run. Then runners did PLT’s while their two team mates did the running for two trips. We did this 3 times for a triple check.

We moseyed to the side walk for another round of super 21’s 1 to 10 LBC’s and Merkins. ( total 55 Merkins.)

We moseyed to Starting line for a cool down and ran to 100 yard line 25 SSH and returned, ran to 75 yard line for 50 mountain climbers and returned, 25 yard line for 20 merkins and returned, 10 yard line 10 merkins (total 30 merkins).

We policed up the lights by running to first light (25 yard line and did 25 overhead claps.

50 yard line and 20 LBCs

75 yard line and 25 squats

Ran back to flag for MARY and COT We cranked out 205 Merkins!

COT

Numberama, Namerama looking forward to a great week, you men did well today and it is always an honor to lead you guys.

YHC took us out and I will see you all in the Gloom! CB

We had eight men show up today for a nice kickoff to Voting day and we were able to get some Merkins in for the day to boot, here is what went down:

COP

We moseyed to a concrete area at the school near the bus loop and circled up for:

20 SSH, then 10 quick merkins, 10 DQ’s, Arm circles 10 small 5 big , Reverso 10 small 5 big, 9 helicopters, 20 Freddie Mercuries, 10 4 ct push ups for a total of 30 merkins so far.

The THANG

We moseyed to Bus loop and with eight we did 4 man teams with two men doing the same exercises together in this case run the bus loop (timer) partner 2 did 40 merkins and stopped and assumed Al Gore and the last Partner did LBC’s the entire time for the Partner 1 to run the lap. Lap runner(s) did merkins, Merkins went to LBC’s and LBC’s went to Lap. We did this 3 times for a triple check. Each member of the PAX was able to crank out 120 merkins now a total of 150.

We moseyed to the BB court and Pull up bars and we partnered up for a Cindy work out for 15 min. Partner 1 ran suicides / wind sprints on the court while Partner 2 performed 5 pullups, 10 merkins and 15 squats, Partners switched when reps were completed, most teams were able to get in 6-7 rotations so that is 60-70 more merkins for a total of 210-220…easy day gents!

Mosey back to starting point for Numberama and Namerama

Great effort today men and an honor to lead today. I will see you in the Gloom! Cheers, CB

7 lucky guys showed up for an alternative spin on the Lucky horseshoe

COP — helicopters, IJR, DQ, Imperial Walkers, Tempo Merkins, Crabcakes, Regular Merkins

The Mini Lucky horseshoe

20 of each of the following…

Lap 1 – Squats

Lap 2 – Squats, american hammers

Lap 3 – squats, american hammers, dips

Lap 4 – squats, american hammers, dips, WW2 Situps

Lap 5 – squats, american hammers, dips, ww2s, donkey kicks

Lap 6 – american hammers, dips, ww2, donkey kicks

Lap 7 – dips, ww2’s, donkey kicks

Lap 8 – ww2’s, donkey kicks

Lap 9 – donkey kicks

Lap 10 – Victory Lap

Run back to the flag with a wee bit of lunging and a ring of fire merkin style plus a few flutterkicks

NMS — the PAX finished the whole thing today, mostly bc the run was a bus loop run and not a track run. Sometimes it just feels good to finish! If this had happened on the track we could not have done the donkey kicks at the end. Next time we will try it on the track and see how everyone fares.

Peace,
Opus

Mosey to the bus loop

COP

• Arm Circles big and small
• Helicopters
• DQ’s
• Reverso Arm Circles big and small

Bert

After each set run one lap of the bus loop

1. 40 Burpees
2. 100 Merkins
3. 150 walking lunges
4. 200 air squats
5. 150 walking lunges
6. 100 Merkins
7. 40 burpees

Mosey to the flag

Numberama

Namearama

Corned Beef took us out

NMS

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Thanks to all the men that came out today. Hard work was put as done by all.

It was an honor to lead

10 Davillians arrived on cooler October Tuesday for some Moseying fun

This how it went down

WARM UP

Parking Lot Laps – The PAX headed up and down the parking lot moseying in different ways that included: Backwards, Karaoke, Sprint.

COP – DQ, Tempo LBC’s, Helicopters, Merkins, Arm Circles (forward), Flutter Kicks, Arm Circles (backwards)

Mosey to the back of the school

THANG

Touch a Tree – Partner up, first partner touches a tree and returns while the second part is completing Donkey Squats (Donkey Kick + Squat). Switch, Rinse, and Repeat touch 3 different and 5 different trees

Mosey to the Blacktop

Suicide Medley – PAX completed regular suicide, reverse suicide, and burpee suicide with 20 LBC’s after each

Mosey to the tennis courts

Four Corners – 10 Burpees, 20 Merkins, 30 Squats, 40 SSH. Completed three times regular, reverse, and crisscross

Mosey to the exercise station

Rusty Cage Medley – 3 rounds of blacktop sprint and 5 pull ups or 5 jerkins

Indian Run (with Burpees) back to the SF. Jail break OYO with 100 yards to go

Numberrama, Namerama, Announcements, Emoji took us out

MOLESKIN

With the temps below 50, YHC broke out the long sleeves this morning. About halfway through, YHC was regretting that decision. With the colder temps there was only one things on YHC’s mind, get moseying. That what the PAX covering 2.25 miles this morning.

Good to have a solid double digit PAX today including Glide who previous stated would only come out in 60+ temps

ANNOUNCEMENTS

• Need a Q for MANNDate and The Creek this week
• Mud Face Week start on Monday
• Mr Holland hosting the Poker Night this Saturday. See Pre-Blast . Comment on the pre-blast or let him know if you can make it
• Keep The Carpenter in your prayers. He has been sidelined for the last couple of weeks due to a potential pinched nerve in his upper back

SPIT ON THAT!!

8 strong dudes made it out this morning for a perfectly beautiful day at Daville.

COP — arm circles, jack squats, AST’s, heels to heaven and tabletops

Light post run — alternate between 5 merkins and 5 WW2’s every light post towards the back of the AO.

mini hill in the back —
DORA — one partner lunges up and runs down the other does the following (single counts on all)
100 AST’s
200 flutter kicks
300 mountain climbers

stay on the hill for a triple, wait, make that a quad check (thanks Marco Polo for the idea)
1 — bernie up, run down
2 — twisty jumps
3 — smurf jacks
4 — HRM’s

run back towards the flag — make some pit stops along the way

1) pole smokers. hold 6 inches, one person does ten leg lifts and then runs to the end. Keep going until all are done.
2) to the wall — 25 Donkey kicks, bear crawl to sidewalk, bear crawl back, 20 more donkey kicks

run to the flag, where we did some heels to heaven and one solitary DQ just for Emoji (his favorite)

NMS — Sometimes writing these BB’s is stressful for YHC. YHC could talk about Emoji and how he wouldn’t stop talking this morning and giving YHC lots of trash talk. At one point, YHC asked him if he wanted to lead this morning. That shut him up (for about thirty seconds). Emoji also wanted a cool down period. Umm… sorry — more donkey kicks for you. enjoy. YHC could talk about the fact that he left a soaking wet seat for his bride this morning after the workout and how she really didn’t appreciate that when she had to drive the car. oops. YHC didn’t even know it was wet until i got outside this morning. Didn’t know what that stuff was falling from the sky. Fun times this morning had by all. Glad Fannie Mae came back out — nice to see Scrum again as well.

11 prime dudes. 1 great morning.

Welcome to Tuesday with a slaughter starter of 10 burpees.

COP — DQ, hillbillies, helicopters, IJR, rotating merkins, sideways bear crawl half way round the circle, rotating merkins, IJR, helicopters, hillbillies, DQ

The beast — merkins, jump squats, ww2 situps, smurf jacks, american hammers, burpees

To the bus loop for CMIYC — one partner bear crawls, the other does 7 merkins then catches up. At half way point, switch to lunges and 10 jump squats

Head back towards the flag — on the way there stop and do flutterkicks and writing backwards alphabet.

1 minute left back at the flag — so 1 minute of american hammers OYO

Numbers, Names, Announcements

NMS — YHC hadn’t done the beast in a while, so it was time to break it out. The beast did not disappoint, but the PAX crushed it. Strong work, gentlemen! You vanquished the beast. Speaking of beasts, YHC is of the belief that we all have mini-beasts inside us. Things that keep us from unlocking our ultimate potential as a human being on this earth. Things that drag us down, chew us up and spit us out. Things that weigh heavy on our hearts and cause us to slip into constant anxiety mode. The beast for everyone of us is different. Conquering that mighty beast is a lifelong task that never really goes away. How do we conquer it? Discipline. and good friends. friends who aren’t afraid to tell you when you are screwing up. friends that hold you up and hold you accountable. YHC is glad for those friends and for F3 as well. Love you guys.

OPUS