Monday, September 25
Always 70 and Sunny
Always 70 and Sunny

DaVille Early Bird


YHC had some feedback that a 5am start for Monday’s workout was in order and may attract some brothers that have not posted for awhile. So roll up to a dark Atlee High school parking lot prior to 5am…post the flag two more roll in and pop, lights are on a 5am sharp…we are ready to roll and here is what went down:


We mosey to the East Entrance of the High school to ensure any late comers may be picked up later in the workout. We circle up for 20 SSH, 10 Helicopters, 15 arm circles, (10small and 5 big) reverso, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct Gas Pumps, 10 LBC’s 20 merkins. We are ready to roll.


Triple Check #1

YHC had 20# kettle bell for shoulder lateral raise, 30 # KB for squats and 3rd partner ran to second island in parking lot and back as the timer. We rotate through for 3 sets for a triple check.

Triple Check #2

P1 – Uses Bands to perform curls(50 Lb Band) , P2 – Donkey Kicks and P3 – runs to second island and back as the timer. We rotate through for 1 set and repeat 2 more times for a triple check.


Mosey to the parking lot spaces start on one side with 10 squats, lunge to the opposite space 1 merkin, bernie saunders back to start for 9 squats, lunge to opposite side for 2 merkins…continue until 1 squat and 10 merkins.

Mosey back to flag for 1 minute of stretching and wrap up this workout at 5:45am.


Numberama, namerama, YHC took us out in prayer.


YHC was hoping to see more interest with an early start as we have some of the DaVille PAX expressing that an earlier start would allow them to take care of the family getting ready for school/work and get a workout in. We will try this out once a month for awhile to see the interest, maybe with a coffeteria after would get more interest too…look for a preblast in the near future for DaVille Early Bird workout.

It was an honor to lead this one and look forward to seeing you in the gloom, 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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