Tag: DaVille

We did something a bit different today to prepare for our Ultimate Frisbee coming up this weekend. Then we did a basic Frisbee Drill with red solo cups.

Mobility workouts are generally not workouts, nor are they static stretching sessions. They are dynamic stretching moves that work well for workout warmups but also move the joints and muscles in ways that may prepare us for rigors of everyday life.

Mobility List:
– Calf Raises & Scoops
– Knee rotations
– Good Morning Hip Hinge and Squat Combo
– Inchworm walkouts with pushup
Belly:
– Cobra
– Back Extension with arm holds
– Scorpions, toes to hands
Table Top:
– Cat Cow
– Bird Dog
– Down Dog Foot Peddles
– Down Dog 90 degree knees
– Frog Rock
– Abductor One leg out Rocks
– Spiderman Rocks & extensions
– Olympic Stretches (Lunge with overhead)
– Did not have time for: Pigeon, Booty Blaster, 90:90 getups or Iron Mikes
Back:
– Knee Hug Glute Pull
– Back Cross Leg Pull
– 4 Bicyles & 4 Indiana Prom Dates
– Isometric Alabama Hold

FRISBEE DRILLS & Toss all the way back to the cars

YHC scored some black painted cmu blocks for coupons and arrived at the DaVille AO for a work out. Here is what went down:

COP

20 SSH, 10 DQ’s, 10 Helicopter, 15 arm circles 10 small and 5 bid, reverso, 10 Ukrainian Soldiers, 15 LBC’s.

THANG

We grab the 3 blocks and mosey to a parking lot Island for the 3 stations of coupon workout. S1 – Block cleans with an overhead press (look through the window), S2 – Curls, S3 -Swings, S4 – lungen to 2nd Island and jog back as the timer. We rotate stations to complete a set. 2 more sets for a triple check.

Repeat above with S1 – Calf raises with block behind back, S2 – Tricep extension overhead, S3 – Flutter kick while pressing block in a bench press motion, S4 – touch 2 trees and jog back as the timer.

Native american pass around the island. We use one block to pass to the left then rung to the front of the line we complete a lap around the island. Then go to the right for a complete lap around the island.

Mary

Mosey back to the flag and have 2 minutes of stretching. Numberama, namerama, Opus took us out in prayer.

Great workout this morning Gents…see you in the gloom soon.

Cheers…CB!

Two warriors attacked a beautiful spring morning at Daville. Opus started us off. Here’s what we did. Mosey to nearest basketball courts for…

COP

• Series of circles: ankles, hips, shoulders, neck, arms (small then big circles); all x 10 IC
• Helicopters x 10 IC
• Don Quijote x 10 IC
• Philharmonics x 10 IC
• Plankjacks x 10 IC
• Leg lifts x 10 IC
• Merkins x 10 IC
• Freddy Mercurys x 10 IC

Proceed to the road for next evolution:

10 squats and 10 single-count lunges at each speed bump

Dora 1-2-3

Exercises were mountain climbers (100), flutter kicks (200), and SSH (300).

Timer either hopped up the hill or modified to skipping and then ran back down.

Baton was then passed to Helix. We moseyed to the bottom of the hill next to the football field for…

Love Hill

Exercises were bear crawl, Ukrainian soldiers, and broad jump burpees.

We then headed back toward the flag with stops on the road for 100 curb toe taps followed, after a short mosey, by:

11s

Exercises were pole smokers and merkins on opposite sides of the road. To get from one side of the road and back we duck-walked forwards/backwards. We made it a little over halfway and headed back to the flag, arriving right at 7:30 AM.

At the flag, we did numberama, nameorama, no announcements, and Opus took us out.

In case you didn’t catch it, the backlist title is a throwback to an old Monty Python song. The workout today seemed especially leg-focused, and we’ll likely be feeling it tomorrow.

YHS is so grateful to Opus for being willing to share in the misery. We are better for it!

After some coming in real hots, the crew of 4 met their fears of running at the Bus Loop with a page straight out of the Classics. Shout out to Bodos for spreading a good idea.

Please see workout below. It was more like the Old 90 today since we had to cut jumping split lunges for time – SADLY. The full laps on a track or bus loop would be more appropriate for an hour long workout if you’re going to include 5-10min of warmups. So could be good for saturdays.

This workout is a style where each man is encouraged to test themselves on speed / intensity, however, when they are done with that round, to immediately assist anyone at the Six and help them finish their counts. Every man will finish all exercises, and reset for the next lap. So while no man is left behind, no man is limited in their effort either.

Announcements: The Bridge is this coming Saturday
– 0545 Daville Clown Car
– Super Clown Car with other AOs
– On site arrival 0700
– Return after brunch around 1130 or 12

Ultimate Frisbee: Daville has been formally challenged by the Lumberyard to a Saturday 630 or 7am Ultimate Frisbee match in late May. I will send out a Doodle poll for everyone’s best availability.

YHC showed up with 2 others coming in hot to see EF Hutton in the lot. YHC plants flag and we mosey to the bus loop for warm up and possible triple check in the future with the loop.

COP

We triangle up and start with 20 ssh, 15 DQ’s, 10 4ct helicopters 15 arm cilcles, 10 small 5 big, reverso, firgure 4 Alabama prom date left leg 10 4ct reps, switch with right leg, 10 reverse scorpions. Recover with Bulkhead arriving, we mosey back to lot to retrieve the bat (stick) bells. These weigh 15 lbs each and YHC had a pair also so we had 2 pairs for the workout.

THANG

So we set up 4 stations S1 – Run lap around 3rd island in lot and return as the timer, S2- Ab work, S3 – pair of sticks for shoulders, S4 – Pair of sticks with legs & arms.

1 set is everyone completing a station. For the first set -S1 – Run lap, S2 – flutter kick, S3 – cross over in front of body and away from body each arm alternating movement, S4 – stick swings while squatting. We did 2 set of this exercise group.

For the second set -S1 – Run lap, S2 – lbc’s , S3 – Halos S4 – stick curls. We did 2 set of this exercise group.

For the Third set -S1 – Run lap, S2 – Freddie Mercuries , S3 – Dealers choice S4 – wrist rotation. We did 1 set of this exercise group and returned to Flag.

COT

2 minutes of stretching numberama, namerama, EF Hutton took us out in prayer.

It was an honor to lead this morning to get the week of right to a grea 64 degree morning, perfect for a workout.

2nd F Trivia night this Thursday at Intermission Brewery (the one near Virginia Center Commons by the Good Year service garage. We plan to meet at 7:30,nhope to see you there.

Have a great week gents and see you in the gloom soon. Cheers….CB!

YHC planted the flag and many brothers showed up for a start of the week. Here is what went down:

COP

We started with parking spot tracers while some members were coming in hot. We then mosey to the basketball courts between the 2 schools. We circle up for 20 SSH, 10 4ct DQ’s, 10 4 ct helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 figure 4 Alabama Prom Dates 10 each leg (4ct). 10 reverse scorpions.

THANG

YHC gets the music going and pulls out the bands for some of the stations. Station 1 Jump Rope, Station 2 -Merkins (dealers choice when at this station), station 3 running suicides on bball court, Station 4 Curls with Bands, station 5 shoulder arm raises with band, Station 6 run lap as timer. We rotate stations with each lap and we continued this until we had 5 minutes to mosey back to flag.

Numberama, Namerama, YHC took us out in prayer.

Hope to see you in the gloom soon! Make it a great week. Cheers…CB!

YHC showed up and Surf N Turf came in close behind! With just us 2, Tabata was in order, so we moseyed to the East entrance and the following went down this morning.

COP

We get to the entrance and 20 SSG, 10 4ct Helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 copperhead squats, 10 DQ’s.

THANG

So, we start to set up exercises and did 8 30 second reps 20 exercise and 10 rest as 1 exercise set. The sets were as follows:

10 merkins then plank for remaining time, Alternating Lunges, One legged Alabama Prom Dates (4 reps left leg 4 sets right leg), LBC’s, Carolina Dry docks (10 reps then plank for the remaining time), Reverse Lunges, Squats and Freddie Mercuries.

Out of time, we mosey back to flag…Numberama, namerama…YHC took us out in prayer.

Small numbers this date!, hope to see you in the gloom soon!…Cheers, CB!

Two intrepid alarm clock setters made it out for an Alphabet speed bump challenge this morning. At each speed bump, starting with letter A and working up to letter M before time, pax called out an exercise that starts with that letter and we roll for the # rep count. Interesting additions today included “Egg Beaters” “Indiana Jones … or the Indiana Prom Date” and “Kamakazis”

The discussion then ensued about the Case of the Mondays with usual low attendance on Monday in Daville. If you are a Davillian reading this, you are welcome to contribute to the conversation! Sunday NFL is over and the PAX both agreed the invigoration of blood flow before you start your 5 day work week is always high value. We’d love to see a return to 5-6 PAX kinds of mondays and are happy to be more creative if needed. Some have work changes, some have new sports in their lives, so we get it.

But let’s explore Mondays, as we head into the spring. If we don’t get a lot of value out of a booster shot to our weeks with Mondays in Daville, I’ll be a MONKEY HUMPER.

Hot Potato was in order with CB an BH! Here is what went down

COP

We mosey to the East entrance and do 20 SSH, 10 DQ, 10 4ct helicopters, 10 imperial walkers 20 american hammers, 10 4 ct figure 4 left leg, the right leg, 10 reverse scorpions.

Thang

So we mosey to the parking lot and set up for a Dora – 100 incline merkins, 200 flutter kicks, and 300 calf raises. The timer was the other person running a lap arount the 3 islands in the parking lot.

Next we do and exercise while partner runs lap. Exercise 1 – arm circles, Exercise 2 – plank, Exercise 3 – Air chair, Exercise 4 – Over head Thunder Clap, Exercise 5 – leg raises and hold 6″…We than mosey to Flag.

Numberama, namerama … CB took us out in Prayer