3 Daviilans answered the call on FB to come out this morning for a running bootcamp This how it went down COP – SSH, Cherry Pickers, Helicopters, LBC’s, American Hammers, Arm Circles THANG Run into Giles down passed the hill then loop to Willies Way Trail DaPile Love Hill – Traditional exercises of Broad Jump Burpees, Lunges, and Bear Crawl while one runner heads up the hill then back down. Rinse and Repeat till the end of the road Run around Giles till we hit Giles Farm Rd Triple Double Check – Slow squats, Freddie Mercury, Lunge to sign and…

Six strong found a traveler taking the Q upon their arrival. 6:30 and off we went with Mr Holland to find us in the COP. We did: COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks. Mosey to back of school to courts. 10 HRMs at each of 4 hoops with Crab Walk and Bear Crawls between. Over to field for a triple check: Reverse Crunch, Squats, & run field and back. Head over to tennis courts: 4 rounds of Wheelbarrows and 15 Derkins at net. Then few rounds of movements across courts. Finish up over on parking lot with burpees…

Six warriors descended upon the Atlee High School parking lot to take on a beautiful mid-summer morning. Opus and Speakeasy got an early start with a run; Opus shifted to join the bootcamp. Here’s what happened at the beatdown. Mosey to grassy area in front of the high school for COP: various shoulder exercises; imperial walkers; Don Quixote’s; tempo squats; merkins Mosey to basketball courts for modified Dora. Exercises were hanging knee raises x 50, merkins x 50, and squats x 50. Timer bear-crawled to half-court with Bernie Sanders back. Mosey to practice field. Partner relay across the field and…

Florence DM’d YHC to advise he is coming North of the wall for a beatdown. Also, word of a FNG was going to show up. We are getting ready to start and Speakeasy runs by to check in and continues his run for the next hour. Here is what went down: COP We start the slow mosey with Parking lot tracers, a DaVille tradition, and circle up for 20 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles(10 small and 5 big), Reverso, 10 Imperial Walkers, 10 Ukrainian soldiers, 20 LBC’s, 10 Alabama prom dates, roll over for 20 merkins. THANG…

5 guys came without the burgers and fries to take on the day the right way.COP — Hillbillies, Copperhead squats, LBC’s, DQ’s, HelicoptersPlank set 1elbow plank — pump biceps 30 timestall plank with single leg kicks (20)Do this 3 timesJog to new spotPlank set 230 shoulder taps20 Wide grip merkinsDo this 3 timesJog to new spotPlank set 330 mountain climbers20 plank up downs (modified to plank jacks)do this 3 timesJog to new spotPlank set 4elbow plank — knee to opposite elbow (30)merkins (20)do this 3 timesDone with planks.Love Hill — back of schoolOne partner runs down to the gate and…

4 men posted to DaPile for some pickle ball boot camp hybrid workout. COP Pickle Ball + 4 corners 2 players play pickle ball until the other 2 go around the tennis court doing 4 corners (multiple exercises) Mosey back to flag for some stretching Numbers, names, Opus took us out Always great 2nd F at the Local Cup

9 redwoods from across RVA found the Atlee High School parking lot at 0630 and residents of the GIles Farm neighborhood may seen some of the following after a typical warmarama in the parking lot. Mosey across the street into Giles Farm stopping a couple of times for various exercises at the intersections along the way. Find the clubhouse parking lot and utilize the perfect 9 for a Triple check with a loop around the lot, jump squats, and heels to heaven. Circle to the back of the lot to head down the trail but a pull up station required…

YHC was pumped to have a Pickle Ball event for the gang this early am and 3 others showed up for the am workout and here is what happened. COT We mosey to the tennis courts between the Middle and High School, form a square and perform 10 4-ct SSH, 9 DQ’s, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 4ct LBC’s and in honor of Hardywood as YHC has not seen him in awhile, 10 Nancy Karrigans for the left leg, and then the 10 reps right leg…to get the guys awake this am YHC…

3 Davillians and 1 summer traveler battle the humidity and heat for hour workout This how it went down Mosey infront of the MS COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Heels to Heaven, Scorpion Kicks, ALT’s, HRM’s, Arm Circles THANG Mosey to the gravel track down the hill Jacob’s Ladder – Start with 1 burpee and finish with 5 after running up and down the hill each time Mosey to the pull up bars next to the track Reps Ladder with Laps – Starting with 10 Reps of Pull ups, Squats, Merkins, and Dip follow by a…

5 guys total including an FNG came out this morning to Dapile to feel the heat and embrace the sweat!Opus –COP included merkins, DQ, IW, LBC’s, Flutters, and other stuffDORA –Short run to the fence and back100 stepups200 squats300 SSHpassed it on to Helixto the bball courts4 corners plus oneplus one runs and relieves the corner who runs and relieves the next corner, etc.corners wereMonkey Humpers, merkins, flutterkicks, do something on the pull up bar (pullups, hanging, etc.)passed it to Phonics11’s1 WW210 Burpees etc.passed it to Mr Holland20 AM ham each speed humpsprint to the first one, then every other…