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!
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.
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.
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 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.
Monday was a great day to start our week with the stopping of heavy rain, here is what went down.
COP
YHC grabbed this one and we moseyed to the East Entrance of Atlee Highschool for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 armcircles 10small and 5 big, reverso, 10 1 legged Illinois Prom dates, repeato with the other leg. 20 LBC’s, recover.
THANG
Mosey to the street and do 11’s from one side of street to the other. start with 10 calf raises on the curb, lunge to other side and 1 merkin…back and fourth 9 CR’s and 2 Merkins repeato to 1 CR and 10 merkins.
5 station triple check. Station 1 – Squats, Station 2 bench dips, station 3 flutter kicks, station 4 step ups and station 5 – run 2 laps around light pole and return as the timer. We rotate until we executed at each station for a set. We did 2 more sets for a triple check.
COT
Mosey back to flag for namerama, numberama and Yardsale took us out in prayer.
Great workout this morning gents and see you in the gloom soon. Cheers….CB!
Gumbo put out the late call for anyone interested in a pre-Convergence ruck. Poolboy answered the call and we got in 2.5 (Poolboy got 3+). Thanks for showing up Poolboy.
We had 47 studs show up this morning for a Holiday beatdown north of the wall in DaVille. YHC met with Gumbo, Mudslide and Upchuck to set the stage by planting shovel flags at 3 locations on the campus. Location 1 – Parking lot/soccer Field behind Atlee HS, Location 2 – Basket Ball Courts next to Bus Loop, Location 3 – Bus Loop.
COP
Mudslide started us off with a warm up of 20 SSH, 10 Ukrainian Soldiers, 10 4ct Imperial Squat Walkers, Good Morning Stretch and 20 merkins.
THANG
So Phonics took a group who wanted to mostly run with a little bootcamp mixed in. We then divided the remaining into groups of 3. Upchuck had group 1, Gumbo had group 2, Mudslide and YHC had Group 3. To get the BB out you know what you did for your group…we made it real….fun! and from the look of everyone, a great time for all with some good sweat!
COT
We circle up waiting for the runners to return, doing some stretching to include, arm circles, Nancy Kerrigans…a classic, Helicopters, one legged (Illinois Prom Date I head from the PAX) figure 4, repeato with other leg, stretching then we circle up for Numberama, Namerama as the runners returned for headcount. Gumbo took us out in prayer!
Moleskin
Great workout this morning gents and appreciate the help from the other Q’s to make the workout great for everyone and to Bulkhead, Surf and Turf, Opus, Phonics, Mr Holland, Helix, Thunder and Beat It for helping to set up and providing some Refreshements. Thank you Yardsale for getting the Tom’s Coffee truck as it was a hit at the end of the workout!
Have a great weekend Gents and I look forward to seeing you in the gloom soon! Cheers….CB!
Welcome to F3. There were 8 PAX that joined today.
COP
We moseyed over to the basketball courts. We then went into a squat position as I went over the mission statement, 5 core principles, credo, and disclaimer. Between each we did five jungle boy squats. Guess who? We then did 10 burpees for a PAX that showed up late. We then did the Ring of fire plank and merkins. We got up to 6 Merkins.
The Thang: 4-rounds of exercise split into two segments:
Round 1: 30-seconds per exercised
Round 2: 60-seconds per exercise
Round 3: 120-seconds per exercise
Round 4: 30-seconds per exercise
The exercises were:
line sprints (back-and-forth)
Burpees
V-Ups
Jungle Boy Squats
Then we went to the wall and did 11s. Balls to the wall Australian Mountain Climbers and LBCs. We only got ½ through before the Q called it and we moseyed back to the flag. There we did Merkin Jacks and Charlie’s Angels until 6:15.
COT: Numberarama, Name-O-Rama, Announcements, The Q Twisted Sister took us out.
We’re right, yeah! We’re free, yeah! We’ll fight, yeah! You’ll see, yeah! Oh we’re not going to take it,. No, we ain’t going to take it. Oh, we’re not going to take it anymore!
Twisted Sister
NMS by Phonics
It was quite awesome having Twisted Sister from F3 Rubicon lead the bootcamp this perfect Monday morning at DaVille. Twisted Sister smoked us all. Well done! Forever, those who were there will remember fitness test on the tennis court, the Merkin Jacks, the Jungle Boy Squats, and a LIFO member tracking the PAX by automobile.
