Author: Spit

  • Thunder has Struck

    5 Davillians including a FNG arrvied at Atlee last Saturday for sort of hot potato

    This how it went down

    Spit’s Q

    COP
    Catch us if you can around the bus loop twice
    4 Corners around the bus loop
    Picnic table sets – Skull Crushers, Step up jumps
    Tennis court bear crawls

    Helix Q

    Pick up the litter (Recycling version of touch a tree)
    Pull Smokers
    Speed bump medley
    GRAMS

    Numberrama, Namerama, Announcements, Yard Sale took us out

    Welcome To Thunder (who at the type writing this has posted 4 times in his first week!)

    SPIT ON THAT!!

  • Day 5

    5 Davillians help YHC finish out this takeover week. This how it went down

    COP (ALL IC) – SSH, DQ, Squats, Helicopters, LBC’s, Al Prom Date, Heels to Heaven, AST’s Merkins, scorpion kicks, HRMs, arm circles

    THANG

    Triangle – 20 dips, bear crawl, 20 toe tappers, run, incline merkins. Rinse and repeat 10 and 5 reps

    mosey to the playground

    Triple Check – lunge up to the school, pull ups, and American hammers

    mosey to the track

    Catch us if you can – one person completes 5 burpees while the pax runs backwards around the track. Switch, rinse, and repeat till everyone does burpees

    mosey to the blacktop

    Four Corners – 10 merkins, 20 squats, 30 2ct flutter kicks, 40 SSH’s

    mosey back to the parking lot

    GRAMS, Numberrama, Namerama, Announcements, Yard Sale took us out

    Moleskin

    awesome morning! Glad to have Pavarotti back!

    Spit On That!

  • Day 4

    2 Ruckers and 3 runners (a flip from Tuesday) came out for the second run of the week

    Ruckers – Did their route around Rutland

    Runners – 4+ mile loop around Bojangles, then over the fly over to Craney Island loop then back to the clubhouse

    Opus was sporting his new shoes from Lucky Road now opened in Mechanicsville!

    SPIT ON THAT!!

  • Day 3 (9 Years!!)

    May 21st 2016 marked YHC first ever F3 Post and in this very rainy Wednesday morning we celebrate KB Style

    3 Davillians arrived at WHES main parking lot when YHC called an audible to park in the bus loop to be closer to the drop off canopies. We arrived, quickly grabbed our Bells and got to work under the canopies

    This how it went down

    COP (ALL IC) – Helicopters, DQ, imperial walkers, squats, Arm Circles

    THANG

    Anniversary Lucky Horseshoe

    9 exercises, 9 reps, 9 rounds

    Merkins (canopy to canopy run)

    Merkins, single arm deadlift (canopy to canopy run)

    Merkins, deadlift, swings (canopy to canopy run)

    Merkins, deadlift, swings, clean (canopy to canopy run)

    Merkins, deadlift, swings, clean, goblet squats (canopy to canopy run)

    Merkins, deadlift, swings, clean, goblet squats, bob & weave (canopy to canopy run)

    Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge (canopy to canopy run)

    Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row (canopy to canopy run)

    Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row, overhead press (canopy to canopy run)

    GRAMS, Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Thanks to Bulkhead and Corned Beef for making sure YHC didn’t celebrate alone this morning. This marks post 1135 and Q 512 for YHC

    Wet but fun morning! Here is a link to my first post

    DaVille extension….Baseball!

    Spit On That!!

  • Day 2

    4 Ruckers and 2 Runners enjoy spring temps for Day 2 of YHC’s takeover

    Ruckers – Did their thing with route around the grounds

    Runners – Did the King’s Drive Loop getting in 4.25 miles and finish with walk with the Ruckers

    Happy Birthday Opus!!

    SPIT ON THAT!!

  • Day 1

    5 Davillians came out for YHC’s Day 1 of an anniversary takeover week. This how it went down

    Warm Up – Parking lot Tracers

    Mosey to the blacktop

    COP (ALL IC) – SSH, DQ, Imperil Walkers, Hillbillies, LBC’s, AL Prom Date, Heels to Heaven, ALT’s, HRM’s, Arm Circle

    THANG

    Dora #1 – 100 2ct American Hammers, 200 2ct Freddy Mercury, 300 LBC’s while partner completes a suicides

    Mosey to the tennis court

    Dora #2 – 50 Donkey Kicks, 100 squats, 150 SSH’s while partner completes tennis court bear crawls

    Mosey to bus loop

    Catch Us If You Can – One person completes 5 burpees while the PAX runs backwards around the bus loop. Switch, Rinse, and Repeat until two laps were completed

    Mosey back to the VSF

    GRAMS, Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great to be back in the Gloom with the DaVille Crew after several weeks of travel for YHC and the family. Glad to have a good showing for Day 1 of Qing all week for 9 years with F3RVA

    SPIT ON THAT!!

  • 2ndF to 1stF to 2ndF

    3 Davillians including two that enjoyed the 2ndF Trivia Night the night before can out for a shorten workout before 2ndF breakfast

    This is how it went down

    Head to the main parking lot

    COP (ALL IC) – DQ, Helicopters, SSH’s, Hillbillies, Cooperhead Squats, LBC’s, AL’ Prom Date, Heels to Heaven, Flutter Kicks (arms over head), ALT’s, HRM’s, Arm Circles

    THANG

    Triple Check – Donkey Kicks, LBC’s, Broad Jumps to middle island then run backwards

    Curb Crawls – Bear Crawl, Incline Merkin, Crawl Bear, 2 Decline Merkins. Rinse and Repeat up to 5 Merkins

    Escalating Four Corners – 10 Merkins; 10 Merkins, 20 (2ct) American Hammers; 10 Merkins, 20 (2ct) American Hammers, 30 (2ct) Flutter Kicks; 10 Merkins, 20 (2ct) American Hammers, 30 (2ct) Flutter Kicks, 40 SSH’s

    Mosey back to the cars

    GRAMS, Numberrama, Namerama, Announcements, YHC took us out

    Headed to Rinse and Shine for 2ndF afterwards

    SPIT ON THAT!!

  • 3 During Spring Break

    2 Runners and 1 Ruckers came out Thursday during Spring Break

    YHC preparing for the monument next week got in 4.25 miles with run around Rutland and Cool Spring Trail.

    Opus did the same route on a 4 on 1 off run

    Corned Beef was the lone Rucker and got 3 miles in

    SPIT ON THAT

  • 5K and Hot Potato

    4 Davillians enjoy short sleeve weather this morning to get Spring Break/Weekend started off right

    This is how it went down

    YHC went for a 5k run to get ready for the Momentum 10k in week at a race pace before joining the pax

    Opus’ Q – COP, 4 Corners with Jump Burpees, Triple Check, and Touch a Bus

    Corned Beef’s Q – Bermuda Triangle w/ Burpees, Pull Ups with Lacrosse Ball Toss Medley

    Helix’s Q – Cone Sprints with Broad Jumps and Bear Crawls. After each set completed Burpees. Sets were 1, 2, 4, 8, and 16 burpees

    Spit’s Q – Mosey back to the flag with Speed Bump ABC’s (Exercises start with the next letter in the alphabet got up to J)

    Numberrama, Namerama, Announcements, YHC took us out

    Great 2nd F at The Local with Surf N’ Turf afterwards

    SPIT ON THAT!!

  • GAMS OR GRAMS

    4 Davillians arose from their March Madness slumber for a Friday Beatdown

    This how it sent down

    We moseyed over to the courthouse area next to the F3 door to see if Bulkhead (LIFO) would be able to find us

    COP (ALL IC) – SSH’s, DQ’s, Helicopters, Imperial Walkers, (Bulkhead joined), LBC’s, Heels to Heaven, Flutter Kicks (Arm over head), American Hammers, Arm Circles

    THANG

    Mosey to the gym entrance next to the courtyard

    Extended Dora – Partner runs loop around courtyard while other partner does exercise. 100 Merkins, 200 (2ct) American Hammers, 300 Squats, 400 (200 (2ct) Mtn. Climbers/ 200 LBC’s), 500 SSH’s (Audible called after 300 and as a PAX completed last 200 together in 25 rep set while other two did People’s chair)

    Mosey back to the VSF

    Cone Loops – Forwards and backwards run those the cones twice

    2 MOM – Grown Ass Men Stretches

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Simple but strong workout this morning. Debate during the COT on what acronym should be use for our stretches during Mary. GRAMS seems to be the winner

    SPIT ON THAT!!