Thursday, February 9
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Dapile

3 Davillians arrived on a below freezing morning to need the week with a run The night before YHC ask who was up for a run/walk and discuss was started about the distance. Typically the goal is to get in 6 miles or close to it in our hour long Saturday mornings. Plan was run a out to Glide’s house (just about 3 miles through the neighborhoods of Atlee) and back to make sure the the 6 miles would happen. YHC who is still working getting back to running shape, decided to cut back in front of the schools and…

3 Davillians in some cooler weather than most of the week came out to Atlee HS for weekly hour long workout This how it went down Warm Up Run – Full loop around the schools (1.6 miles) COP (ALL IC) – SSH, DQ, Imperial Walkers, American Hammers, LBC’s, Heels to Heaven, Merkins, Arm Circles Mosey to the HS front wall Triple Check – Wall Sit, WWII Sit-ups, Bear crawls to the sideway/run back Mosey to the bus loop Catch us if you can – First person does 5 Burpees while the other two run backward around the loop then switch,…

4 guys showed up on a Saturday for a hot potato that was taken over by the Opus Run a little bitCOP — lots of fun exercises YHC can’t rememberTennis Court four corners x410 merkins, 20 monkey humpers, 30 LBC, 40 SSHRotate through that sequence so every exercise gets one set of 10, 20 , 30 and 40 run some more, then walk, then lunge… touch a tree mini dora100 squats150 WW2200 SSHback to the flagGood morning with some guys YHC hadn’t seen in a while. Hope to see them again soon!

Just one other showed up for a Saturday morning run, being the merkin month of November we stopped for 10 merkins every 5 minutes for 120 total to start of the Saturday right this AM. We ran through the Giles streets and walking paths to log in about 4.9 miles. Great running with Opus this AM

Three men started their weekend with a hot potato DaPile beatdown Opus QCOPMosey to hill across from football stadium parking lot Triple check – P1 ab workout of choice, P2 merkin of choice, P3 leap frog to top of hillHelix QBurpee suicides, reverseBulkhead QTriple check – P1 Hindu squats, P2 gas pumps, P3 touch a treeMosey to practice football field, partner flips x 3 roundsPole smokers bounding towards the flagMosey to flag, stretching

4 brothers showed up for a Saturday morning workout, 2 (Mr Holland and Hash) ran a 10 K (6.2 miles) and 2 (Helix and Corned Beef) did a boot camp. COP We mosey from Atlee High school to the track in front of Cool Spring Elementary. We warm up with 10 4ct SSH, 20 invisible jumprope, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 merkins, 20 2ct flutter kicks, 10 gas pumps, 10 rosalitas. ready to go. THANG We Stay on the football field for 11’s start on 50 yard line and 10 squats, bear crawl…

I was hoping for some FNG’s but seeing none, we started the warmup at 7AM. It went something like this: 10 burpees, arm circles, cherry pickers, hand release merkins and lbc’s. The Workout: 1st – 4 corners on the soccer field. At each of the 4 corners we did 10 burpees, 20 merkins, 30 heals to heaven and 50 mountain climbers. 2nd was 11’s across the soccer field. 11’s included box cutters and jump squats. 3rd – 3 times back and forth across the field – run 1/2 way, lunge 1/2 way. Turn around and do the same. Do this…

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: COP 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…

6 Davillians got in their hour long bootcamp of the week with 2 others got in a run. This how it went down We met in the teacher lot behind the schools due to the main lot be repaved., Mosey down road to the football field entrance COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Scorpion Kicks, Merkins, Arm Circles THANG Mosey to the Elementary School bus loop Love Hill Loop – One partner runs a lap around the bus loop while other partner is doing an excerise. Swing, Rinse, and Repeat one round of each of the following -…

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