F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DaVille

Atlee

8 men showed up for a nice cool workout this morning and here is what went down: COP YHC has not been the Q at DaVille in awhile and with a FNG in tow felt a few of my favorite routines were in order so we moseyed to the bus loop and circled up for 20 SSH, 10 DQ, 10 Helicopters, 15 Imperial Walkers, 15 Russian Soldiers, Arm Circles 10 small, 5 big, reverso, 10 small and 5 big, 20 LBC’s, 10 2ct American Hammers, 10 reverse scorpions, 10 scorpions and 20 merkins. We are warmed up and ready to…

2 Davillians arrived to a misty Tuesday morning at Atlee HS This how it went down COP/THANG The Mosey COP – While running the loop around all the schools getting in close to 2 miles, the PAX stopped on the Q’s call for sets of exercises (ALL IC). Exercises as follows: SSH x 20DQ x 20Imperial Walkers x 15Squats x 20Russian Solders x 15Merkins x 10LBC’s x 25Freddie Mercury’s x 25Heels to Heaven x15Flutter Kicks x 20Bear Crawl x 20 (around bus loop)Crab Walk x 20 (around bus loop)Backwards Lunge x15 (up the hill)Lunge x15 (up the hill)HRM x 20Alternating…

7 guys showed up to take on an Opus beatdown. Here is how it went down Parking Lot Tracers COP – DQ, IJR, Copperhead Squats, Merkins, Heels to Heaven, Diamonds, Freddies Light pole run1 burpee, 5 SSH increasing by 1 burpee and 4 SSH for each light pole — made it up to 10 and 50Grab your polehold 6 inches while first person does 10 leg lifts, run to endTriple checkstump merkins, Donkey Kicks, 25 squats (the timer)Bear Crawl down the little hill 10 merkins, bunny hop backCrab crawl down, 10 heels to heaven, run back5 minutes of maryNames, Numbers…

…as in, it was fun as a child when you were playing, but it’s definitely no longer fun. Just like mixing all of the sodas at the self-serve fountain, or asking the same question every 8 seconds. More on that later, but YHC just wanted to get that out there from the start. Nine of the hottest potatoes this side of the City Limits gathered in the gloom with no idea what was coming. Here’s how it went: Mr. Holland took the PAX around to the bus loop for a COP that couldn’t be beat: SSH, Don Quixote, Helicopters, Russian…

10 Brave Davillians welcome Fall with the last edition of the IPC. Conditions: Wet grass = Wet shoes and cold hands but it’s always sunny and 70. This how it went down Warmup: PAX did varies stretches while YHC explained/demo the exercises THANG Murder Bunnies 1 Round For Time 10 Burpee Block Jump Overs (BBJO)Murder Bunny 25yds25 ThrusterReturn to the goal line with your block 10 Burpee Block Jump Overs (BBJO)Murder Bunny 50yds50 Alternating block merkinsReturn to the goal line with your block 10 Burpee Block Jump Overs (BBJO)Murder Bunny 75yds75 Curl PressesReturn to the goal line with your block…

12 Davillians (11 + 1 honorary member) verged on the grounds of the Rutland clubhouse parking lot for a great alternative to the Colonial 70. This how it when down Setup: 4 teams arrived at the parking lot at 4:30am, setup camp, warmed up, and got instructions from YHC on the 35 mile race. THANG There were 4 teams of 3 runners. Each runner would completed two loops (6.2 miles & 5.5 miles) in a relay style race. Routes Loop #1 – 6.2 miles (10K) took the runners over the fly over to service road around and behind Atlee HS.…

7 Davillians got after it for Week 3 of IPC. This how it went down. Meet at the Chickahominy MS track THANG K.I.S.S. (Keep it Simple Stupid) Start Run 400m100 merkinsRun 400m90 squatsRun 400m80 merkinsRun 400m70 squatsRun 400m60 merkinsRun 400m50 squatsRun 400m40 merkinsRun 400m30 squatsRun 400m20 merkinsRun 400m10 squats***Run 800m*** End Total work is 3 miles of running, 300 merkins, and 250 squats. Scoring: Total time to complete the workout below. The time begins with the start of the first 400m run and ends at the conclusion of the 800m run.  Numberrama, Namerama, Announcements, YHC to us out MOLESKIN This week…

COP Explain the Thang and set up the AO Thang IPC Week 2 400 Meter run Perform exercise at each station Rifle carry between station and flag 10 thrusters every time you reach the flag STATIONS 25 Derkins 25 blockees 25 weighted squats 25 KB swings 25 vertical block presses 25 Alpos That’s one round Start over with the run Numberama Namearama Announcements Trout took us out NMS 8 men showed up to take on the Iron Pax Challenge Week 2. Not much mumble chatter there was work to do. Strong work by all. It was an honor to lead

8 Davillians arrived at Atlee HS knowing there was a challenge this month but unknowning what was in store This how it went down Warmup – Run over to the MS since we thought there maybe some PAX there. False alarm so we headed back COP – DQ, Helicopters, Arm Circles THANG IPC Week 1 – Inspector’s Gadget EMOM (called by app)- 3 burpees 3 Burpees (Begins Rd & EMOM timer)50 Hand Release Release Merkins100 Leg Raises150 Jungle Boi Squats “2Spoonz Style”200 Big Boy Sit-ups (aka WWII Sit-ups)250 Stationary Lunge Steps (ct ea leg as 1 rep) Scoring: Total elapsed…

9 Davillians got in the Week 0 “Warmup Week” for the Iron PAX Challenge this gloom Tuesday morning This how it went down Everyone met in the Chickahominy MS to cut down on run time to the track and to maximus the time to complete the challenge COP (ALL IC) – DQ, Helicopters, Arm Circles THANG Week 0 Challenge – Using the grassy area on inside of the track completed 4 rounds of the following: 50 Squats40 WWII Situps30 Merkins20 Bonnie Blair’s10 Burpees400 Meter Run Extra Credit Speed Bumps – Lunge to the first speed bump, 25 LBC’s, Bear Crawl…

1 2 3 25