F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

CBOS Got Nothing On Daville

3

16 northern warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

Each man grab a Cinder Block of Success (CBOS) and mosey to the practice field for a little COP.

Circle up, release of liability and action:  IC – SSH X 20, DQ X 10, ACF X 15, ACR X 15, LBC X 20, FM X 20, M X 10

Fantastic Fours

Round 1 – Each man grab a CBOS. Starting at a corner of the practice field, pickup CBOS and run to first corner.  Complete 10 kettle bell swings with CBOS and run back to start. Plank when done.

Round 2 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 overhead squat press (OSP).  Run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

Round 3 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 OSP.  Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand), run back to corner 2 for 10 OSP, run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

Round 4 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 OSP.  Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand). Run to corner 4 for 10 CINDER BLOCK BURPEES. Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand). Run back to corner 2 for 10 OSP, run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

Contractor Carry AMRAP

Partner up in 3s.  With a man exercising on each side of the field, the third man runs the length of the field with two CBOS.  Exercises were LBC on one side of the field and American Hammers on the other.  Once across the field, switch with partner who is doing the exercises.  AMRAHFL (as many reps as Hardywood feels like).  It was about 6 rounds total.

Mosey back to the flag, numberama, namerama, the great Carpenter led us out.

Moleskin:  Daville brought da funk today.  The energy was high and the pax seemed to have a little extra pep in their step.  The warriors were ready for a little CBOS action.  Big thanks to the men for their solid effort this morning.  Very well done.  Of special note was the extra effort on the Cinder Block Burpees.  Amazing!

News:

YHC is the Q for Breaking Bread this weekend on Sunday 10/22. If you need a friendly reminder that the best version of you is a servant leader and you need a good gut check on how very fortunate you are, then this event will move your soul.  If you have a few hours to spare to serve some food and make conversation, please let YHC know.

Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

Crimson 120:  If an hour long sufferfest (Yale Style) wasn’t enough for you, the great Upchuck is hosting a double workout on Saturday 10/21 as a kickoff initiative to have this be a monthly event. See him for details and ask him about the vegan fish tacos in the Porcellian Club. Dum vivimus vivamus.

 

 

Share.

About Author

3 Comments

  1. Thanks Hardywood for leading us this morning. The CBOS was no joke. I think my shoulders are still in pain. Hope you have you back again soon.

    Glad to see so many Davillians out this morning. Also good to see the 2.0’s push themsleves w/o the CBOS.

  2. Great beatdown Hardywood! Thanks for the celebrity Q. Shoulders still hurt from running all over with the Cinder Block. Sorry for miscounting during all exercises. (that’s what we do)

Leave A Reply