F3RVA

Author: Bulkhead

  • Three Paxateers

    Three Pax members showed up for an Anvil beat down on a foggy Thursday morning. Since there was no Q, the Pax decided to hot potato the Q.

    Bulkhead lead the COP:

    Arm circles (10 big, 5 small) + reverse

    Imperial walkers 4 count x 20

    Helicopters 4 count x 15

    Russian soldiers 4 count x 15

    HRM 4 count x 15

    Flutter Kicks 4 count x 20

    SSH 4 count x 20

    Mudface took the potato and introduced the Pax to Lindsay. 40 ‘merkins + 10 squats then run a lap around the track, 30 ‘merkins + 20 squats run a lap, 20 ‘merkins + 30 squats run a lap, 10 ‘merkins + 40 squats.

    Trout took the Q (vq) next.

    20 BonnieBlairs then Bernie Sanders up the hill at the end of the field then 20 LBCs at the top of the hill. Repeat 4 more times.

    Numberama, namerama, Mudface took us out.

  • What time is it?

    It was YHC’s VQ at The Creek and of course I forgot to wear a watch. No problem, as usual the PAX is there to help.

    • COP:
      • Mosey around the church
      • Parking lot tracers
      • SSH x 20
      • Arm Circles (10 big, 5 small); Reverse
      • Imperial Walkers x 15
      • Don Quixotes x 10
      • Russian Soldiers x 10
      • HRMs x 10
      • LBCs x 10
      • Invisible Jump Ropes x 10
    • The Prostitute (naming credit goes to Honeymoon)
      • Corner 1
        • Start at one corner of the church run to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 2
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 3
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run back to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 4
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run to 4th corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers and 25 WWII sit-ups
        • Run back to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run back to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
    • Mosey to the picnic tables for some Triple Check
      • Partner 1 – dips on the bench
      • Partner 2 – pistol squats
      • Partner 3 – sprint to street and back
    • YHC planned to do 11s but with only 5 minutes left, had to improvise to 6s.
      • Burpees on one end, frog jump to other end and imperial walker.
    • Numberama, namerama, Emoji took us out.
    • Notes:
      • YHC is not very creative, I like to keep my workouts simple (ground ‘n pound).
      • It was great to see brothers from other AOs (Rosie and Offshore from SOJ absolutely crushed the workout today). Just remember Daville can only count up to 10.
      • Welcome to Pyro for visiting us all the way from Jacksonville, FL. You are always welcome back. Goes to show there is always an AO where ever you go. No Excuses!!!

  • The Pyramid Scheme

    12 Davillians including a F3 brother from Ohio and an FNG posted today for YHC’s VQ.

    COP

    Mosey to basketball court, side shuffle and back pedal around the perimeter of the court before circling up.

    • SSH x 20
    • Imperial Walkers x 10
    • Don Quixotes x 10
    • Mountain Climbers x 20
    • HRMs x 20
    • Lunges w/ twist x 20

    Beatdown

    • Suicides on basketball court
      • Starting at one end of court sprint quarter way and back to starting point, sprint to half way point then back to starting point, sprint to 3/4 way then back and sprint to other end of court then back
      • Reverse – sprinting full, 3/4, 1/2 and 1/4
      • Back pedal suicides – 1/4, 1/2, 3/4 and full
      • Reverse back pedal – full, 3/4, 1/2 and 1/4
    • Mosey to soccer filed for some 4 corners
      • 1st corner – 10 burpees
      • 2nd corner – 10 burpees, 20 flutterkicks
      • 3rd corner – 10 burpees, 20 flutterkicks, 30 squats
      • 4th corner – 10 burpees, 20 flutterkicks, 30 squats and 40 SSH
    • Mosey to the jungle gym for some Pyramids
      • 1 pull-up followed by 2 merkins
      • 2 pull-ups followed by 4 merkins
      • All the way to 11 pull-ups and 22 merkins
    • Mosey to curb before the flag to do variation of WWII situps (credit to Mudface). Sit at edge of curb and do a WWI situp then standup x 10.
    • Nuberama and Namearama
    • Observations
      • The Carpenter ran to Daville this morning (we might be starting a Daville breakfast club at this rate).
      • Helix is the master of burpees
      • The pyramid scheme is something YHC had picked up while in the Marine Corps. Its a great way to improve your pull-ups count but will leave you sore.
      • YHC was very humbled by the turnout today. Its been one year since YHC started doing F3 and its been an amazing experience. I would like to thank all the F3 brothers for their support and encouragement.
    • Announcements
      • Field Day at Dogpile this Saturday. Daville needs at least 10 participants wearing red shirts.
      • Welcome to F3 Minecraft. Always good to see new members.
      • Mr. Belding (Ohio) had a good example of how each PAX has its own tradition. The 6 goes in the middle to introduce themselves to the PAX.
    • The Carpenter took us out.

  • Spring is here?

    7 MANNdaters showed up this morning for YHC’s first Q.  YHC was very surprised it was 50 degrees this morning.  Is spring here already?

    COP

    • Lap around the parking lot
    • SSH x 20 (4 count)
    • Invisible jump ropes x 20 (4 count)
    • Imperial Walkers x 10 (4 count)
    • Don Quixotes x 10 (4 count)
    • Arm Circles – Small x 10, Big x 5 (4 count)
    • Mountain climbers x 10 (4 count)
    • Merkins x 10 (4 count)
    • LBCs x 15 (4 count)

    THANG

    Set 1

    • Goblet Squats x 10
    • Around the world x 10 each side
    • Squat jumps x 10
    • Standing twist crunch x 10 each side
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 2

    • Figure 8 x 10 each side
    • Triceps extensions x 10
    • Lunges x 10 each leg
    • WWII sit ups w/ KB x 10
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 3

    • Alternate arm dead lift x 10 each arm
    • Snatches x 10 each arm
    • Halos x 10 each way
    • Side bends x 10 each side
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 4

    • Reverse Lunges x 10 each leg
    • Lawnmowers x 10 each arm
    • Lateral skips x 10 each side
    • Demon crushers x 10 each side

    Rest 1 minute.

    YHC underestimated the speed the PAX would complete all four sets.  No problem, we adapt and overcome.

    Repeat Set 1 and 2.  One more sprint around the parking lot.

    Numberama, Namerama, Announcements, Emoji took us out.

    NMS

    Thank you to Opus for pushing me to Q this morning.  Thank you to the whole PAX for being supportive.  As I mentioned to the PAX, coming out to F3 has been a blessing for me.