Tag: DaVille

YHC arrived to an empty parking lot and initially thought that it was going to be a solo ride in the gloom this morning. However, Phonics came in hot and here is what went down.

COP

We stay in parking lot to warm up with 15 SSH, 10 DQ, 10 Helicopters, 15 armcircles 10 small and 5big, reverso, 10 imperial walkers, 20 lbc’s and 10 4ct american hammers.

THANG

We mosey across the street to the path for the bridge above the train tracks. It is Dora time. We start with 100 lunges, 200 squats and 300 LBC’s. We alternate with one partner running to the stop light ahead sign and back. Repeato and we have a great workout for this am as we mosey back to the flag.

Numberama, namerama, YHC took us out in prayer.

Three gentlemen posted at Atlee High School for a bootcamp on this 70 something and partly sunny morning. The Q was unable to make it, so YHC took the lead and off we went.

COP

SSH, Helicopters, Don Quixotes, Arm Circles S/B, Reverso, One Legged Lunges, other leg, APD dips, LBCs, Scissor Kicks, Heels-to-Heaven, Rosalia’s, One legged APD, reverse legs.

Mosey to pull-up bars

Bulkhead Special – One pull-up, 2 merkins, 2 pull-ups, 4 merkins, 3 pull-ups, 6 merkins, continue to 11 pull-ups, 22 merkins for 55 pull-ups and 110 merkins.

Mosey to VSF for Plank-O-Rama

10 IC – Alternating between Merkins and Carolina Dry Docks, rotate to side plank rise and lower hip, rotate to back plank – raise and lower butt, rotate to side – raise and lower hip, rotate to front plank – synchronized Mountain Climbers.

COT – Numberarama, Name-O-Rama, Announcements, Yard Sale took us out.

NMS

It was quite surprising posting on a Monday when Corned Beef was unable to make it but Yard Sale was there. Did I mix up the days. Was this the Ruck/Run Tuesday workout instead of Monday’s bootcamp.

It was great having Yard Sale and Trout there this morning. Thanks for following my lead. You both did outstanding.

Announcements – F3RVA 1/2 marathon/10K/5K coming up. See slack or possibly Speakeasy for more information.

Gotta Run!

Phonics

Towels were needed as 4 PAX braved the 200% humidity and 80 degree temps at 0530 in the hamlet of Atlee...

Warm-O-Rama:

• Mosey to the basketball courts for COP:
  • SSH – 20
  • Merkins – 10
  • Abe Vigoda’s (AKA Don Quixotes) – 10
  • Copperhead Squats – 10
• Dyno’s from halfcourt to baseline & reverse:
  • Pigeon Pulls
  • A Skips
  • Frankenstein’s
  • Lizard Walks (AKA deep worlds greatest stretch with a walk)
• Mosey back to flag and gave PAX the option of dice or cards. Cards won out.

The Thang:

• Deck of Death:
  • Clubs = Merkins
  • Diamonds = Lunges
  • Spades = Squats
  • Heart = LBC
  • Face Cards: 5 Burpees (about halfway through the # of face cards we switched up with Columbian Neck Tie burpees, Welsh Dragons, and finished with single & perfect form burpees).

COT:

No announcements & great discussion about how well the 2.0 event was and that we should look at expanding it (i.e. – rotating it around the region every Saturday AM). Prayers for the unspoken things that lay on our hearts.

Stay Frosty & SYITHG!

Seven dudes, including one summer tourist, gathered on the grounds of Atlee High School for an anticipated beatdown. Since no Q had previously been declared, Corned Beef choose a hot potato and off we went.

Corned Beef’s Q

COP (All IC) – As far as YHC remembers

10 SSH, 10 Helicopters, 10 Don Quixotes, 15 arm circles, reverso, 10 imperial walkers, 10 4 count American Hammers, 20 LBCs, 10 reverse scorpion kicks, 10 scorpion kicks

Mosey to the Tennis Courts

Triple Check – Donkey Kicks, People’s Chair, Timer – Lunge to middle line then backwards lunge then lunge to side of court and backwards lunge back.

Boo Boo’s Q

Mosey to basketball court

Six stations with timer running around court. (Pull-ups, Jerkins, WW2s, Burpees, Squats, Merkins)

Phonics’s Q

Mosey to front of Atlee

Plank-O-Rama – All IC

10 Alternating between Carolina Dry Docks and Merkins, Hold Plank, rotate to side plank and hold. Then lift and lower hips, hold plank, rotate to back plank, raise butt up and down, hold plank, rotate to other side plank, raise and lower hips, hold plank, rotate to front plank for rotating elbow planks, then mountain climbers.

Mary – Freddie Mercuries, One legged APD, other leg, Roselia’s.

COT – Numberarama, Name-O-Rama, Announcements, Trout took us out.

NMS

Great to see Blue Moon again travelling to DaVille. Didn’t realize Blue Moon is a swimmer as well. Might run into you at a Master’s swim class in DaVille sometime soon.

First time YHC had made it to the DaVille bootcamp in quite a while. Felt great to be back. Luckily, Boo Boo gave YHC just enough time to lead everybody’s favorite: Plank-O-Rama. This is generally something people don’t forget and always hopes YHC brings it back. This works all parts of the core and hips. What’s not to love?

Hope to see more travelers soon.

Gotta Run!

Phonics

YHC was ready to start the week off as this is the first day off for the teachers of the group we were going to get a 30 minute workout in then off to Rise and Shine for a 2nd F breakfast with the PAX that posted today. We had 7 and here is what went down:

COP

We mosey to BB courts and circle up for 20 SSH, 10 DQ’s, 10 Helicopters, 15 Arm circles(10 small and 5 Big), Reverso, 10 Imperial Walkers, 10 Alabama Prom Dates, 10 reverse scorpions and 20 LBC’s.

THANG

So we had Corned Beef’s Gym set up with 6 stations and the 7th person ran a lap as the timer.

Station 1 – Jump rope, Station 2 – Bench press with 60 # band, Station 3 – Curls with 50# band, Station 4 – Squats with 40 # band, Station 5 Shoulder extensions with 20 # Bands and Station 6 – stand a twists with 30 # band.

We were able to complete 3 rotations of all the stations before we wrapped up and meseyed to the flag.

COT

Numberama, Namerama, YHC took us out in prayer.

Congratulations to Spit on his 1000th Post as this is quite an achievement and the energy needed to sustain the region and devlop F3 in DaVille. It was also great to see Trout who has not posted in awhile!

Have a great week Gents! See you in the gloom soon!

Cheers…CB!

6 Davillians including a newbie for 2nd workout, came out to help YHC celebrate 8 Years In The Gloom!

This how it went down

Warmup – Parking Lot Tracers

Mosey to the blacktop

COP (ALL IC) – SSH, DQ, Imperial Walkers, Copperhead Squats, LBC’s, Heels to Heaven, Scorpion Kicks, AST’s, Arm Circles

THANG

Mosey to the soccer field

Escalating & Deescalating Four Corners – 10 Merkins, 20 WWII Sit-Ups, 30 Squats, and 40 SSH’s

Mosey to the tennis courts

Triple Check – Donkey Kicks, People’s Chair, Bear Crawl/Crawl Bear on length of a tennis court

Mosey to the bus loop

Catch Me If You Can – 3 Burpees while partner runs backwards around the bus loop. Switch, Rinse, and Repeat

Mosey back to the SF

3 MOM – Merkin Ring of Fire and 1 minute of stretches

Numberrama, Namerama, Announcements, Opus took us out

MOLESKIN

Hard to believe YHC has been apart of F3 8 year now. A lot has changed. From 1 kid to now 3. Hardly being able to run a few miles to completed 3 Half Marathons. From Mechanicsville having just one workout to now 6! Thanks to all those that have push YHC to stick with it. Below is YHC’s first workout

https://backblasts.f3rva.org/2016/05/21/daville-extension-baseball/

ANNOUNCEMENTS

• Happy Birthday Opus!
• 2.0 Friendly Workout at DaPile next month. TBA

SPIT ON THAT!!

Two men posted on a muggy Monday to start the week right.

Mosey to front of school for some COP

Dora – 100x dips, 200x flutter kicks, 300x mountain climbers

Mosey to jungle gym by basketball court for several rounds of circuit training

Mosey back to flag for some stretching

Numbers, names.

Notes: Congrats to Hydrant for landing his job out of college coaching tennis at a country club.

*slow, mournful, sad

5 guys got up this morning to kick it off the right way on a glorious morning.

COP — DQ, helicopters, flutterkicks, LBC’s, Freddies, IW, rosalitas,

Lugubrious merkins —
1 merkin, 1 squat
5 seconds down, 5 seconds up merkin
5 squats
10 seconds down 10 seconds up merkin
10 squats
15 seconds down, 15 seconds up merkin
15 squats
20 seconds down, 20 seconds up merkin
20 squats
25 seconds down, 25 seconds up merkin
25 squats
30 seconds down, 30 seconds up merkin
30 squats

dora
100 step ups
200 dips
300 SSH

4 corners
10 WW2
20 Am Ham
30 LBC’s
40 Flutterkicks

10 Donkey kicks, run to 1st island
15 donkey kicks, run to second island
20 donkey kicks, run to third island

some stretching

numbers, names, announcements

So many times we try to do our exercises as fast as we can. Lugubrious merkins were meant to slow us down today.

Peace out
Opus

Planted the flag…no PAX..no Problem…Murphy is always around and was great to reflect while getting some reps in! 300 squats , 200 Merkins and 100 pull ups!

Ran to the bars and slow mosey back.

Hope to see you in the gloom soon. Cheers…CB!