Always 70 and Sunny
Always 70 and Sunny

DaPile Court Work


YHC wanted to bring basketball into this Bootcamp routine and when planting the flag at the AO 5 chose to run and 3 decided that a bootcamp was in order. So here is what went down:


Opus, Mr Holland, Bulkhead, Hash and Cliffhanger decided a run was in order for this morning, Macho, Helix and YHC – bootcamp and we moseyed to the basketball courts to the rear CMS bringing jump ropes, basketball and a 20 lb kettlebell to the party. We circle up for 20 SSH, 10 DQ, 15 arm circles, 10 small and 5 big, reverso, 20 4ct LBC’s, 15 reverse Scorpions, 10 scorpions, 20 merkins.


This routine with 3 in the PAX will work great, as a team we are shooting to 100 points, 3 point shots count as 3 and all other shots were 2. We made this a good work out by not just sitting under the basket shooting layups and YHC made 2ea 3 pointers (only the Pax knows how many attempts were required), we used the jump rope(starting at 30 in a row working up to 50 in a row and staying at this limit until we made 100 points) as the timer and Station 2 the Kettle Bell work(swings, curls, lateral raises, etc.) was before you handled the shooting of the Basket ball Station 3. This routine made for a fun cardio and coordination workout. We reach 100 points then mosey to the pull up bars. We start a Dora with 100 pull ups, 200 squats and 300 LBC’s. One person did the exercise while 2 people ran suicides, 1 partner peeled off after1 suicide rep to replace the exercise partner who began running 2 suicide routines in a row. the 2nd suicide partner would wrap up his second routine and replace the exercise partner. This made for a good cardio burn/recovery with the suicide work (2 times) and the exercise routine was the gasser. We wrap this up, collect the gear and mosey with the runners who returned from thier 5 and 6 mile runs to the flag. We had 2 minutes of stretching and circle up for COT.


We circle the flag for 2 minutes of stretching, Numberama, Namerama, YHC took up out in prayer.

Great workout gents, 2nd F to follow at the Local Cup for some great conversation.

See you in the gloom soon…Cheers, CB!


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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