Tag: DaVille

YHC was ready for a cool morning workout and below is what went down:

COP

We mosey to the West Entrance of Atlee High School and form up by the bus loop. We square up for 20 SSH, 10 DQ, 10 Ukrainian Soldiers, 10 Imperial walkers, 20 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins.

THANG

With 4 in the PAX we set up four stations. Station 1(S1) – runs lap on inner loop as the timer. S2 – Squats or Lunges, S3 – Bench Dips, and S4 – 40 merkins. We rotated through each station to complete a set. We did 4 sets for a quadruple check. This took about 35 minutes and we moseyed back to flag for 5 minutes of stretching and we wrap up.

COT

Numberama, Namerama YHC took us out.

It was great to have Rounders back this morning. Have a great week gents we wukk see you in the gloom

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 flag and Boo Boo took us out in prayer.

Great workout this morning gents, South Park discussion was classic…you had to be there to appreciate it. A great start to this week for sure.

Have a great week gents! Cheers…CB!

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 ups, Station 3 – 20 merkins then rest, Station 4 – alternating lunges. Each member of Pax rotates through and complete a set. we do 2 more sets for a triple check.

We then mosey to the Basketball courts and set up for 4 corners, corner 1 – 10 Alternating lunges, Corner 2 20 merkins, Corner 3 30 LBC’s and Corner 4- 40 SSH’s.

Next we set up 4 stations – Station 1 – Basketball shooting hoops and need to make 3 shots as the timer, Station 2 jump rope, station 3 – squats, Station 4 LBC’s. We get through 2 rotations of all station and mosey 2 flag for COT.

COT

Numberama, Namerama – Mustang took us out in prayer

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

We then moseyed to the beginning of the front sidewalk of Atlee HS for our second triple check which went as follows:

Lunges 1/3 of the way, IC copperhead squats, IC calf raises x3

Lunges another 1/3 of the sidewalk, IC copperhead squats, IC calf raises x3

Lunges the final third of the sidewalk, IC copperhead squats, IC calf raises x3

At the end of the sidewalk, we arrived at the bus loop to perform our third triple check which went as follows:

20 OYO merkins, 20 OYO LBCs, brisk mosey around the outer bus loop on the sidewalk. Rinse and repeat three times. 

We then performed an Indian run back to the front parking lot of Atlee HS and performed a gut buster that went as follows: LBCs, full extension crunches, LBCS, Jane Fondas, LBCS, flutter kicks, LBCs, vertical scissor kicks, horizontal scissor kicks, LBCs. Recover. 

Some totals for the morning beatdown: 120 merkins, 180 calf raises, 100 copperhead squats, 260 crunches

Namarama, numberama, COT, Q saw us out.

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 with ankle touch deep squats and calf raises. The fun continued with a 1.5 mile jog and merkins at each speed bump (10). For the morning: 250 merkins, 200 LBCs, 200 calf raises, 100 squats, 75 lunges each side. 

Somewhere along the way, a Speakeasy sighting occurred. The elusive wild creature was deep in his natural habitat jogging around for what this Q can only assume was 1,000 miles. There was also an Opus-on-the-loose sighting, crushing pavement underfoot without mercy.

Legend has it, Speakeasy is still out there making the globe spin with each step. Opus returned from pounding out 8 miles and a mini COT happened at the point of entry at the Atlee front parking lot. 

Namarama, numberama, COT, Opus saw us out. 

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 these stations for 1 set. We did this 3 more times for 4 sets…(just completed the daily merkin count required for the day! Bonus and donkey kicks were no joke…especially the 4th rep!

Mosey to parking lot for 11’s. Start at island with 10 squats, walking lunge to light pole (about 75 feet away) 1 LBC then return to island for 9 squats, lunge back to light pole sor 2 LBC’s and continue to 1 squat and 10 LBC’s. All brocode style, hanging together.

COT

We returned to starting point and circled up for 1 minute of stretching.

Moleskin

We had a special guest from Marietta, GA…Steamer who is a salesman visiting the Richmond area. We were discussing how a sale can quickly get off the rails by a spouse who is not interested or motivated in the product…in this case Pots and Pans, they are not the cook….but want to weigh in for the partner who cooks and not go through with the purchase…in this case, because the uninterested spouse is too drunk to make a decision…ouch. Hat’s off to the salesmen in the world…which is us in many ways, as a good husband, good father, and ultimately and most importantly, ourselves. We matter and F3 continues to re-enforce this feeling. Keep posting gents, as I am honored to lead and will see you in the gloom soon! Cheers….CB!

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 Tabata App and stayed at out station for a set of 8 reps of 20 Exercise with 10 seconds of rest in a set. So the first 3 stations were jump rope, KB squat with 26.5 pounder and KB shoulder swing for 20 LB KB. We each did one set. Next up was Jump Rope for on station again, 26.5 we did flutter kick with a pump of the KB and tricep extension with 20 # KB. we each did one set on each station. Finally for the last set – Jump rope, Calf raises with the 20 # KB and Arm Curls with the 26.5 KB. We go through 2 stations and we were getting close to time so we moseyed back to flag.

Numberama, Namerama…Mustang took us out in prayer.

Moleskin

We had alot of mumble chatter with the discussion of the football games this weekend and all stated that both games had a great start, seemed like it was going to be competitive and then flop the second half the tides turned on both teams that seemed to have a command in the first half and poised to close out the game in their favor…not to be the case…hence the Best to worst playoff for the superbowl championship.

Have a great week everyone and hope to see you in the gloom soon.

Cheers…CB!

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, Bernie Sanders back, bear crawl to opposite baseline and Bernie Sanders back. 2 rounds.

Mosey back to flag for some MoM and stretching.

Numbers, names, Corned Beef took us out.

Good work put in by all.

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 a brisk mosey to the next speed bump. Rinse and repeat to each speed bump x10.

We then brisk moseyed back to the parking lot where we started, to finish off the mile. Cool down included some stretches. 

The speedsters used the Speed Force to run 8 miles and rejoin the rest of the PAX for name-arama, numberama, announcements, and COT.

Opus took us out. The PAX F2’d at The Local Cup afterward.