Tag: DaVille

Who has the Daville Q? 3 guys showed up on a beautiful Monday morning. Trout took the Q. We started with a jog around Atlee to the side entrance near the bus loop. We triangled up and did some warmup exercises: Arm Circles, LBC’s, Merkins and some others. Triple check on the bus loop – 1 ran, 1 stepped up on bench and 1 did merkins. 3 rounds of each exercise. Headed back to the parking lot where we bear crawled to the first island and lunged to the second. We came back to the start with same exercises except backwards. Trouy took us out with a prayer. It was good chatting with the guys. I’m fortunate to get to have the opportunity to hang out/workout with all of the F3 guys. SYITG

Two fearless pax who know how to turn off sunday night football & set the alarm ⏰ arrived in the rain for a leg & speed workout. Reminiscent of Beat It’s VQ in a tropical storm.

Warm-ups then over to:

Bus Loop: “Wheel of Pain”

• Goal: 12 laps (3 miles) as a team of 2
• One runner at a time
• Other runner does leg or ab workout in place
• 120 second Tabata timer ⏲️
• Queue some great tunes 🎵
• Runner 1 runs
• Runner 2 lunges etc
• At the whistle, only the runner does 5 burpees
• Motivation to finish your lap & tag your buddy to avoid burpees in under 2 minutes

Prayers for veterans day – awareness & support how we can. Beat It took us out

With the time change from yesterday, YHC was well rested for this morning’s workout. Plant the flag and we mosey to the Bus loop entrance on the West side of Atlee High School.

COP

We circle up for 20 SSH, 10 4 ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 10 DQ’s, 20 4 ct American Hammers, 10 4ct LBC’s, 10 reverse scorpions. recover.

THANG

With 5 today YHC sets up 4 stations with the 5th being the runner to run a lap around the outer bus loop. Station 1 (S1) – 40 merkins, S2 – Bench step ups, S3 – LBC’s, S4 – Plank (this was tough), S5 – run lap as the timer. We repeat this 2 more times.

Mosey back to flag for some stretching, 20 more merkins to complete 160 merkins for the day.

Numberama, namererama – Trout took us out in Prayer

Moleskin

Happy 60th Birthday to Surf and Turf…Double respect! We talked about the upcoming election and hope the country can move forward after the results are in tomorrow.

Hope to see you in the gloom soon…until then…Cheers! and have a great week!

COP: Mosey around the high school, Various Stretches; SSHs; Abe Vigoda’s; Copperhead Squats; Merkins

The Thang’: Listened to some tunes and rolled the exer-dice for duration (best $3 buy you can get at Five & Below)

END COT

SYITG

Five guys woke up to start the week on a good note. Did a Mosey from parking lot to the bus circle for warm-ups: SSH, Imperial walkers, DQ’s, arm circles (both directions), merkins, and LBC’s.
Started out with 11’s calf raises and WW2’s. Bernie Sanders between each.
Next was a progressive 4 corners (actually 2 corners and 2 curves): 10 merkins, 20 Bobby Hurley’s, 30 SSH’s, 40 LBC’s. At each corner do previous corner’s exercises plus the new one.
Last was a Dora: 50 mountain climbers, 100 copper head squats, 150 flutter kicks. Mosey back to parking lot, numberama, namerama, Surf and Turf took us out in prayer.

After a week Hiatus YHC is back in the saddle and excited to get the week off right so here is what went down:

COP

Mosey to the bus loop circle up for 20 SSH, 10 DQ’s, 10 Ukrainian Soldiers, 10 imperial walkers, 20 LBC’s, 10 figure 4 APD left leg, then right leg, 10 reverse scorpions, 10 scorpions.

THANG

Mosey to the weight room wall and lined up for a touch a tree triple check. P1 – Donkey Kicks, P2 – Invisible chair, P3 – invisible Chair touching toes, knees then wall and repeat, P4 – Alternating Lunges, P5 – Mosey to touch 3 trees and return as the timer. Everyone rotates through each station for one set. Repeat 2 more times for a triple check.

Mosey to parking lot and set up at the parking spaces for 11’s. At the start 10 hand release merkins -HRM, run to other side of lot 1 WW2 Sit ups. Continue rotation to 1 HRM and 10 WW2SU.

Mosey to East lot Start at one island, one merkin, lunge to second isleand 2 merkins bernie saunders to 3rd island 3 merkins. Mosey to start of next row, repeat same procedures of merkins, lunge and bernie saunders 2 more times.

COT

Circle up for numberama, namerama Boo Boo took us out in prayer.

Greaat to see everyone this morning. See you in the gloom soon…Cheers…CB!

A half dozen davillians came out this morning to take on the day the right way

COP — lotsa exercises

DORA
100 DK’s
200 Dips
300 LBC

10 then 15 then 20 of the following
Skullcrushers L
Skullcrushers R
inclined merkins

CMIYC
one person lunges
the other does 5 burpees then catches up to the other dude
repeato

squats and wide squats as we mosey back to flag

a few exercises at the end including 15 merkins

Thanks y’all! Loads of fun today!

YHC fresh out for the week this am arrived to 4 PAX ready for a workout and here is what went down:

COP

Mosey to bus loop benches where students chalked up some squares (messages) for the school year we circled around these and performed the following exercises to get ready for this mornings workout.

10 4ct SSH, 10 DQ’s, 10 Helicopters, 10 Ukrainian soldiers, 10 4ct American Hammers, 10 Alabama prom dates(APD), 5 figure 4(one legged APD with right leg), repeato with left leg, 20 LBC’s 10 reverse scorpions, 10 scorpions and 20 merkins.

THANG

with 5 people we started a bus loop Quadruple check with 5 stations. S1 – Run lap in inner loop as the timer, 2 – Alternating lunges, 3 – Bench dips, 4 – LBC’s, 5 Bench incline merkins. We were able to get in 4 complete rotations and returned to flag for 1 minute of stetching.

Numberama, namerama and boo boo took us out in prayer.

Check slack channel for the upcoming events and Convergence will be next Monday for Labor day so no Daville post next week.

Greeat workour this am gents….see you in the gloom Cheers….CB!