4 Davillians came out to enjoy a cool start to June with a morning run. The loop was through Giles, Giles Farm, Craney Island, then loop back for around 5 miles
Colonial 70 training is now in full swing. Opus has a great game plan by following the Garmin half marathon training. After he completed 8 miles yesterday he still came out and ran half of the time. T-Claps brother!
SPIT ON THAT!!
5 Davillians arrived on a rainy Friday morning to help YHC finish off this week.
This how it went down
Mosey to the “hallways” of the school
COP (ALL IC) – SSH, DQ, Hillbillies, HRM, LBC’s, Windshield Wipers, Arm Circles
THANG
Mosey to the courtyard
F3 Workout Deck – YHC brought the deck of cards, gave it a shuffle, then cards were selected in groups of 4 to complete. Rules – complete the exercise shown, the number on the card is the # of reps. Face cards were 25 reps and Aces were 100. These were the cards Drawn:Karoake (around the courtyard)
Mosey back to the VSF
Merkin Circle – PAX took turns completing merkins increase reps each time around. Got up to 7 before time was called
Numberama, Namerama, Announcements, then YHC took us out
MOLESKIN
Wow, what a week and great finish to it! Surprisingly with all the rain we have seen this week, today was the first one where it was actually rain during the workout.
Great to have Yard Sale and Rounders out this morning. Yard Sale got his second workout in this week.
The Deck always bring its challenges. First there some exercises that we had to skip simple because we are not sure what they are. Also you never know what you are going to get. This time it was a little lower on the face cards.
Thanks everyone for a great week. I have final completed the challenge of Qing all week. Thanks also to my M for letting me go out on a Sunday to do this. It was a great way to celebrate 4 years with F3!
Merkin Count – 129 merkins + 25 Burpees
ANNOUNCEMENTS
SPIT ON THAT!!
3 Davillians arrived at MES to help YHC celebrate the official date of his F3 Name Day/Anniversary
This how it went down
Mosey to the blacktop
COP (ALL IC) – SSH x 25, DQ x 15, Arm Circles 15/5, LBC’s x 25
THANG
Mosey to the field
Baseball – YHC had set up some cones to use a bases:
Run to 1st Base – Heels to Heaven
Run to 2nd Base – Merkins
Run to 3rd Base – Burpees
Home – Sprints (about 30 yards) up and back x3
3 Rounds – 10 reps/20 reps/10 reps
4 Corners – Using the track, 20 Merkins, 20 (2ct) Flutter Kicks, 20 WWII Sit-ups, 20 Alabama Prom Date.
Rinse and repeat
Mosey to the playground
Triple Check – Dips, Burp Ups, and a lap around both blacktop
Parking Lot Tracers
Mosey back to the SF for Numberama, Namerama, Announcements, then YHC took us out
MOLESKIN
Wow! Where have the last 4 years gone? 5/21/16, YHC had gone several other men from church on a retreat in Williamsburg. The Carpenter and Abacus where there, EHed YHC and 7 other FNG’s into a downrange workout.
Today YHC spend the first half repeating part of that day. The second half came from YHC’s second post and the first one at Atlee HS. Lab Rat at the Q that day and was shock to see the turnout.
Thanks to Carpenter and Bulkhead for making it out today. Also a bigger thanks to all YHC’s fellow F3RVA brother and F3 Hampton Road PAX for the a great last 4 years. This group show so much support to each other day in and day out. That’s something special that is hard to find today.
4 MORE YEARS!!
SPIT ON THAT!!
7 local dogs and one wolf from the north arrived on a cooler/windy mid May morning for a ground and pound beatdown
This is how it went down
Mosey to the First circle
Slaughter Start for Opus’ Birthday today 51 Merkins
COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Windshield Wipers, Arm Circles
THANG
Mosey to the Amphitheater
Up and Down – The PAX did increase and decreasing reps up (start w/ 1 rep) and down (start w/ 18 reps) the rows of the amphitheater. Exercises were as following:
Mosey back to the SF for Numberama, Namerama, Announcements, then YHC took us out
MOLESKIN
It had been over 2 month since YHC made the trip to Dogwood Dell for a workout. When Opus ask YHC for the Q at MANNDate to celebrate his BDay, it just felt like the right time to make the return.
It was great to catch up with the PAX there. YHC is looking forward to when all of this “stuff” is behind us and we, as the PAX of F3RVA, can get back our regularly schedule programming
Tomorrow will be YHC’s official 4 year anniversary with this crazy group of men. Thank you to all the PAX that have been there for YHC over these years. We truly are a group of “Iron sharpens Iron”
ANNOUNCEMENTS
Memorial Day workouts will be several different location in RVA this year. Hitchhiker will be posting a preblast later today.
SPIT ON THAT!!
An 8 man lineup was put into action this morning to celebrate the return of sport (sort of).
This is how it went down
Mosey to the blacktop behind the HS
COP (ALL IC) – SSH, DQ, Helicopters, HRM’s, LBC’s, Arm Circles
THANG
Mosey to the baseball field
Field of Dreams – Start out by counting off by fours. 1s start at First Base do AMRAP Squats until relieved. 2s at Second Base do AMRAP Merkins until relieved. 3s at Third Base do AMRAP LBC’s until relieved. 4s at Home Plate perform 15 Burpees then run to First, relieving the Pax there. Continue until all PAX have done the Burpees.
Mosey to the practice football field
100 Yards to go – Start at one goal line, run 25 yard complete 25 squats; Run 50 yards complete 50 (2ct) flutter kicks; Run 75 yards complete 75 Merkins; Run 100 yards complete 100 SSH’s
Mosey to the tennis courts
Bear Crawl Tennis – PAX bear crawl the length of all three courts stopping at each line to complete 1 Burpee
Mosey to the basketball hoops on the MS blacktop
Free Throws – Each PAX takes a “foul shot”, if missed 10 Merkins, if made 1 Burpee. Went through one round no shots made. Second round shot was made on the 12th attempt.
Four Corners – 10 Burpees, 20 Squats, 30 Heels to Heaven, 40 SSH’s
Mosey back to the SF
2 MOM – American Hammers, Dolly’s, and Monkey Humpers
Numberama, Namerama, Announcements, YHC took us out
MOLESKIN
YHC like most people out there are anxiously waiting the return of American Sports. Yes there still has been MMA and NASCAR started back up on Sunday, but I know we ready the primary three (baseball, basketball, and football) to return. Today theme was to help filled that void just a little bit
We do learn one thing about the Daville PAX, none of us should every get fouled while playing a pick up game. 1 for 12 at the foul line is not our best showing
Great to have everyone join YHC day 5 of 8 Q’s in a row. T-Claps to Phonics and Marco Polo who have been to at 4 of 5 (Marco Polo – 4 straight)
Merkin Count – 215 Merkins + Baseball Field Merkins + 37 Burpees
ANNOUNCEMENTS
SPIT ON THAT!!
2 Davillains enjoyed a misty Monday morning run. The route went from Giles, Giles Farm, and loop around Craney Island stopping every 5 mintues to complete 25 Merkins and 25 Squats.
Good pace this morning getting in almost 4.5 miles in.
200 Merkins + 200 Squats completed as well
SPIT ON THAT!!
7 Davillians came out for a our Sunday Funday in the Ville. Only place fitted for this sort of group run was Green Acres (Pole Green Park) the home of DaVille’s former Thursday morning workout.
7 am start time we heading into the park, through the cross country course, through the trails, saw a dead cooperhead, and back up to the ES parking to get somewhere between 6.25 to 6.5 miles
Glad to have Scully back out with us!
It was great to be back out at the AO. The PAX had decided to make this a thang atleast once a month through this social distancing time
SPIT ON THAT!!
A luck 7 Davillians on a Sunny and 70 Saturday morning for some end of the week fun
This is how it went down
Warm Up – Parking Lot Tracers
Mosey to the HS Blacktop
COP (ALL IC) – DQ, SSH, Cherry Pickers, Helicopters, American Hammers, Flutter Kicks, Heels to Heaven, Shoulder Taps, Arm Circles,
25 Merkins OYO
Mosey to the MS soccer field
Black Jack – One side – either Incline or decline Merkins, run to the other side for either Dips or LBC’s. Exercises always total 21
Triple Check – Balls to Wall, Merkins, run to the bleachers and back
Mosey to the MS Blacktop
4 Corners – 10 Burpees, 20 LBC’s, 30 WWII Situps, 40 SSH’s
4 Corners Reverso – 40 SSH’s, 30 WWII Situps, 20 LBC’s, 10 Burpees
Mosey back to the SF
3 MOM – Ground around the circle and each PAX member lead an exercise IC.
Numberama, Namerama, Announcements, YHC took us out
MOLESKIN
It seems like the morning temperatures are finally start to be above 50’s. This morning it seem like summer had come early. Temp was somewhere in the 60’s but seemed hotter.
Today is the start of YHC’s takeover week to celebrate 4 years with F3. Looking forward to seeing as many members of F3RVA has social distancing will allow.
Merkin Count – 155 + 20 Burpees + Whatever was completed during Triple Check
ANNOUNCEMENTS
SPIT ON THAT!!
1 Davillian had to waited till 5:29:30 to find out it would not be a solo post today. 2 additional Davillians arrived for some KB fun to make it a trio.
This is how it went down
COP (ALL IC) – DQ, Helicopters, Cherry Pickers, Arm Cirlces
THANG
The Lucky Horseshoe – Using the parking lot as the lap around here is how it went:
Triple Check #1 – Bear Crawl, Halos, Around the World
Triple Check #2 – Hallelujah Lunge, Two Arm Curls, Overhead Curls
Mosey to the SF
1 MOM – 10 KB Burpees OYO
Numberama, Namerama, Announcements, YHC took us out
MOLESKIN
Great workout this morning. YHC was worried it would be a solo day but luckily The Carpenter and Bulkhead came through. Everyone shared how F3 has been a nice break for the “Groundhog Day” feeling over these last couple of weeks.
Merkin Challenge Total – 200 Merkins + 10 Burpees
ANNOUNCEMENTS
A “Bro Code” run at Polar Green ES/Park next Sunday (5/17) starting at 7. A temporary return a few times a month for Green Acres for those that can’t make it down to Sunday Funday or OTB.
SPIT ON THAT!!
2 Davillians arrived to ready to start the challenge month off with a bang.
This how it went down
Mosey around the school grounds to the blacktop
COP (ALL IC) – DQ, Helicopters, Cherry Pickers, Merkins, LBC’s, Merkins, Freddie Mercury’s, Merkins, Flutter Kicks, Merkins, Heels to Heaven, Merkins, Arm Circles
THANG
4×4 4 Corners – Around the blacktop, First corner complete 1 4×4, mosey back to the start, 1 Burpee, Mosey back to first corner, 1 4×4, then to second corner for 2 4×4’s, mosey back to the start 1 Burpee. Rinse and Repeat to corner 3 and 4.
11’s – Merkins and SSH’s
Mosey to the courtyard
Dora – First partner mosey around the courtyard while second partner completes exercises. 100 Dips, 200 Merkins, 250 Squats
Mosey to the front of the school
1 MOM – Merkins IC
Numberama, Namerama, YHC to us out
MOLESKIN
Thanks Opus for showing up so YHC didn’t have to go about this alone. Opus and YHC enjoy some good mumble chatter about this month challenge and our thoughts on things we hope that will reopen soon
SPIT ON THAT!!