YHC busted out the Tabata app for the 4 regulars of DaVille this fine morning and here is what went down. We mosey to the West Entrance of the Atlee High School at the bus loop for a quick COP of 20 SSH, 10 DQ’s and we start the Tabata App. 4 minutes divided by 8 30 second efforts 20 sec exercise and 10 sec rest. We had time for 8 rotations. We started with Carolina Drydocks (10reps then plank during 20 seconds), Lunges (alternating legs), LBCs, bench dips, Alabama Prom Dates, squats, flutter kicks and merkins. Mosey back to…

With 4 posting in the PAX, we were thing hot potato; YHC pulled out a Basketball and jumprope from the trunk for this workout. Here is waht went down. COP We mosey to the West Entrance of the Atlee High School at the bus loop. We circle up for 20 SSH, 10 DQ, 10 Helicopters, 15 Arm Circles (10 small and 5 Big) Reverso, 10 Ukrainian soldiers, 10 LBCs, 10 reverse Scorpions, 10 scorpions and 20 merkins. THANG We start with a Triple Check with 4 stations. Station 1 – Run lap as a Timer, Station 2 – Bench step…

Three men showed up for a triple triple check on the hallowed grounds of the Atlee HS parking lot mixed in with a few other pain and gain exercises. We moseyed from the front parking lot to the cafeteria entrance of Atlee HS for a COP involving arm circles, helicopters, imperial walkers, Ukrainian soldiers, Don Quixotes, copperhead squats, and cherry pickers. We then commenced our first triple check as follows: IC merkins, IC calf raises x3, 30 second wall sit IC merkins, IC calf raises x3, 45 second wall sit IC merking, IC calf raises x3, 1 minute wall sit…

A bit of a chilly breezy morning brought out two runners and a solo bootcamper. The two runners showed up extra early to put in far more miles than the bootcamper could even consider running. The bootcamper forewent the COP for some quick simple stretches. The personal bootcamp went as follows: Mosey from the Atlee front parking lot to the bus loop between Chickahominy MS and Atlee HS. Merkins and LBCs followed by a brisk run around the bus loop. Rinse and repeat 5 times. Lunges across the sidewalk back to the Atlee front parking lot followed, interrupted three times…

COP YHC was coming in hot with a Pug delay at home, Mustang took the lead to get us to the East Entrance of Atlee High School. He passed back the baton to YHC and here is what went down: 20 SSH, 10 DQ, 10 4-ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins. THANG We set up 4 stations, station 1 is run to wall and do 10 dips return as the timer (P1), P2 Wall Sit, P3 Donkey kicks, P4 20 Merkins. We rotate through all…

YHC posted this morning with some gear for a Tabata workout. After a tough beatdown from DaPile, YHC wanted to concentrate on some exercises to further develop the recovery workout so here is what went down on the cold wet am workout: COP We mosey to the East Entrance of Atlee High School circle up for 10 4ct SSH, 7 DQ’s, 10 4ct Helicopterss, 15 Arm circles, 10 small and 5 big, reverso. THANG So YHC busted out a jumprope for one station, 20 # KB for another station and 26.5 # KB for the third station. We started the…

YHC showed up for a 5am start and met up with Yard sale to begin our ruck. Here is what went down: We began our route to over the tracks and around Sancerre Community through tunnel and back to school for 1.4 miles , we pick up Bulkhead and Hotel California for a Giles route and return through trails back to Giles road and Atlee High School for 2.21 miles. Route Below Runners ran 4.25 miles this morning. Numberama, Namerama Phonics took us out in Prayer. Have a great day gents we will see you in the gloom soon. Cheers…CB!

4 men started their week right with a cold morning beatdown. Mosey to the cafeteria entrance for some COP: SSH, Imp walkers, invisible jump ropes, helicopters, DQs, arm circles etc. 4 corners – around the bus loop, c1 – 10x merkins, c2 – 10x merkins, 10x squats, c3 – 10x, 10x squats, 10x dips, c4 – 10x merkins, 10x squats, 10x dips, 10x mountain climbers Circuit – mosey to basketball court for some circuit training: pull-ups, ww2s, Al Gore and loop around the basketball court. Rinse and repeat 3 times. Tennis court – starting at baseline lunge to opposite baseline,…

Two runners showed up extra early on this chilly willy morning to go streaking like lightning around DaVille. The rest of us showed up at the usual time for a beatdown and moseyed to the cafeteria entrance which included some straight moseying, karaokes, and Berni Sanders.  COP: In cadence: SSH, arm circles, helicopters, Don Quixotes, imperial walkers, cherry pickers. Full body Karate limbering and stretching. We then moseyed to the speed bumps and crushed the Century Mile: 10 LBCs, 10 merkins, 10 LBCs, 10 squats, 10 LBCs, 10 calf raises, 10 LBCs, 10 two count lunges, 10 LBCs followed by…

We had 2 runners and 4 ruckers this morning for our workout. We met at 5:30 today due to weather delays, and here is what went down: Ruckers walked a Giles loop and runners posted about 4 miles today. WE had great mumblechatter about the Wildcard football games, the Iowa Caucus and life in general. Some fun facts came out and YHC had high school memories of postulates as defined in geometry. For a refresher for some home-schooled folks a Postulate is a statement that is assumed true without proof. Like Corned Beef is a stud, Yardsale is an awesome…