Author: Spit

  • Feeling like a sea turtle

    8 came out on a breezy Friday morning to wrap up their work week the F3 way.

    This is how it went down

    Warm Up – Mosey over to the blacktop for variety types of running (forwards, backwards, karaoke, high knees, but kickers) around.

    COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x6, Helicopters, Merkins x7, Roasalita, Merkins x8, Hillbillies, Merkins x 9, Arm Circles, Merkins x10 OYO

    THANG

    Mosey to the baseball diamond

    The 7 of Diamonds Four Corners – Starting at home run to first and complete 7 reps of an exercise. Run back to run. Run back to first again complete the same exercise (7 reps) then run second and complete 7 reps of the that same exercise. Rinse and Repeat to third and home. Exerices were has follows:

    Round 1 – WWII Sit ups

    Round 2 – Merkins

    Round 3 – LBC’s

    Round 4 – Merkins

    Round 5 – Donkey Kicks

    Round 6 & 7 – DNF due to time

    Mosey back to SF

    2 MOM – Ring of Fire with 10 Hitchkickers

    Numberrama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    YHC apologizes for the tardiness of this post. Long day at work follow by the immediate jump into the weekend for a youth retreat left no time to get the BB finished

    Life has been busy for YHC lately which has caused the number of post per week to decline. Fridays at The Creek has become a can not miss post every week.

    Focus of the day of course was Merkins with some other things mixed in

    Emoji recently has been wearing a headlamp every post which has been causing some of the PAX (i.e Mud Face) to express his thoughts on this not being used. Also it started an conversation about how sea turtles can be come blind at birth due to flashlights directly pointed at them for more than 5 second (boom BB title)

    SPIT ON THAT!!

  • Are we going to use our legs today?

    6 Warriors of the Gloom came out for some fun this Thursday morning.

    This how it went down

    Warm Up – Parking Lot Tracers

    COP (ALL IC) – SSH, Merkins, Helicopters, Merkins, DQ, Merkins, Imperial Walkers, Merkins, Arm Circles, Merkins, More Arm Circles, Merkins

    THANG

    Mosey to the playground

    11’s – 1 Pull Up + 10 Merkins, continue till 10 Pull Ups + 1 Merkin

    Mosey to the top of the Hill

    Triple Check – PLT’s and one person runs to a large tree and back

    Mosey to the steps on the hill

    5 Box Jumper + 5 Merkins each step (13ish total)

    Mosey through the school

    Tunnel of Love (one round each)

    2 MOM – Fuller Kicks, Freddie Mercury’s, Dolly

    Numberrama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    So it’s November so of course Merkins are a big part of the workout. There were some questions as whether our legs would be needed today. YHC made sure to please the crowd with some PLT’s. Your welcome DaVille!

    SPIT ON THAT!!

  • 2019 Merkin Challenge

    2019 Merkin Challenge

    It’s November so you know what that means. Time to work on those guns and bust out some Merkins

    5000 is the goal but it’s always You vs You (I know Swirly has gone 10k+ almost everything year). Here is the link to the page to sign up!

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing

  • Track Time

    7 Davillians including 1 FNG enjoyed a breeze start to the week

    Two Ruckers headed out to who knows were but did manage to return on time.

    The rest of the PAX headed to the track.

    Deciding Ladder

    • 1600 meter run
    • 800 meter run
    • 2 400 meter runs
    • 4 200 meter sprints
    • 3 100 meter sprints

    Track day is already a nice change of pace. Give the PAX an opportunity to working on pacing.

    Welcome to Road Runner. YHC and the PAX have decided this is a temporary name. He gets his name for running in 30 marathons.

    SPIT ON THAT!!

  • Let’s Mosey

    10 Davillians arrived on cooler October Tuesday for some Moseying fun

    This how it went down

    WARM UP

    Parking Lot Laps – The PAX headed up and down the parking lot moseying in different ways that included: Backwards, Karaoke, Sprint.

    COP – DQ, Tempo LBC’s, Helicopters, Merkins, Arm Circles (forward), Flutter Kicks, Arm Circles (backwards)

    Mosey to the back of the school

    THANG

    Touch a Tree – Partner up, first partner touches a tree and returns while the second part is completing Donkey Squats (Donkey Kick + Squat). Switch, Rinse, and Repeat touch 3 different and 5 different trees

    Mosey to the Blacktop

    Suicide Medley – PAX completed regular suicide, reverse suicide, and burpee suicide with 20 LBC’s after each

    Mosey to the tennis courts

    Four Corners – 10 Burpees, 20 Merkins, 30 Squats, 40 SSH. Completed three times regular, reverse, and crisscross

    Mosey to the exercise station

    Rusty Cage Medley – 3 rounds of blacktop sprint and 5 pull ups or 5 jerkins

    Indian Run (with Burpees) back to the SF. Jail break OYO with 100 yards to go

    Numberrama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    With the temps below 50, YHC broke out the long sleeves this morning. About halfway through, YHC was regretting that decision. With the colder temps there was only one things on YHC’s mind, get moseying. That what the PAX covering 2.25 miles this morning.

    Good to have a solid double digit PAX today including Glide who previous stated would only come out in 60+ temps

    ANNOUNCEMENTS

    • Need a Q for MANNDate and The Creek this week
    • Mud Face Week start on Monday
    • Mr Holland hosting the Poker Night this Saturday. See Pre-Blast . Comment on the pre-blast or let him know if you can make it
    • Keep The Carpenter in your prayers. He has been sidelined for the last couple of weeks due to a potential pinched nerve in his upper back

    SPIT ON THAT!!

  • Where did Chewy go??

    8 willing Davillians arrived on a cooler morning to finish out their work week. A mix of Short sleeve and long were present. This how it went down

    Short mosey to the basketball court

    6 Burpees OYO

    COP (ALL IC) – SSH, Merkins, DQ, Tempo LBC’s, Helicopters, Flutter Kicks, Arm Circles (forward), Heels to Heaven, Arm Circle (backwards)

    6 Burpees OYO

    THANG

    Mosey to the Track

    Catch us if you can – Groups of 3, first person completes 6 Burpees while the other two do partner carries. First person runs to catch when finish. Switch, Rinse, and Repeat till everyone does Burpees and/or one lap

    Mosey to the playground

    Workout Deck of Cards – Partner up, various number of cards are selected for the workout deck. As partners complete the exercises. One partner run to a tree and back will the other completes the exercises. This how it worked:

    • Draw the cards (ranges from 3 to 6 cards)
    • Completed the exercises with the number listed on the card + 10 (i.e. 2 of Diamonds with Merkins = 12 Merkins)
    • Face card complete 25 reps of the exercise
    • Acres 100 reps
    • Exercises Merkins, Merkins, Merkins, and some other things

    Mosey back to the SF Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Nice to have some a cooler morning. Some thought that it was cold enough for long sleeves. YHC feel the golden rule should be long sleeves under 50. Some discussion was had over this

    There is always humor when it comes to Mud Face and Chewy partnering up. This week was no acceptation. A couple times after Mud Face would come back from the run during the workout deck, Chewy was not to be found. Even for a teenager, Chewy still has some kid in him since was found on the jungle gym every time.

    6 Burpees was YHC’s honoring 6 great years with his M the F3 way!

    ANNOUNCEMENTS

    • Beer Mile for Shawn G. Hogan, this evening, Dogwood Dell.
    • Poker Night with Mr Holland – See Preblast
    • Keep Posting and Qing

    SPIT ON THAT!!

  • Navy Seal Run

    6 Davillians arrived at Atlee HS to start the week off with some miles

    ROUTES

    Head out behind the school to Honey Meadows, hit the cut through to Kings Charter, head to the entrance then cross Atlee Station.

    4+ milers – Head down Atlee Station to the new neighborhood then back around the schools (Sludge added a 1/2 loop on the cross country trail)

    5 milers – Head down Atlee Station to Chickahominy Oaks, run to the back then cut through to Summer Duck, Run to the back then cross over to the new neighborhood then finish through the front of the schools.

    MOLESKIN

    Great day for a run. Corned Beef arrived with new headlamp gear that seemed to be more like tactical gear for a Navy Seal

    Opus took a hard fall right at the beginning on a speed bump. T-Claps to him for getting back up and finishing.

    SPIT ON THAT!!

  • Is that your glove I smell or a Murph?

    4 Davillians unaware of the plan at hand arrived ready to roll

    This how it went down:

    THE MURPH

    Mosey around the school grounds from north to south and east to west

    10 Rounds of the following:

    10 – Pull-ups
    20 – Merkins
    30 – Squats (modification for Opus LBC’s)

    DNT so mile back

    Mosey to the SF, Numberrama, Namerama, Opus took us out

    MOLESKIN

    YHC was surprised to see Opus out since he mentioned his knees were acting up. He rolled in the minivan, mentioned he has been up since 4 and knees feeling better. Just has a precaution, YHC advise him to modify squats with LBC’s. Good to have him out and healthy

    While setting up the SF, YHC noticed his glove needed a good cleaning. Opus also noted this wondering what the smell was during the run

    Mud Face crushed The Murph. The one of us to get in some sort of run before time had to be called

    ANNOUNCEMENTS

    • Corned Beef has the Q tomorrow at The Creek marking his 100th post!
    • Keep Posting, EHing, and stepping up to Q

    SPIT ON THAT!!

  • If you don’t post at an AO can you still ghost write the Backblast??

    YHC unfortunately wasn’t there due the kids keeping him up most of the night but wanted to make sure the PAX got their Big Data credit. From whisper hears at DaVille the next day, this is how it supposedly went down:

    Corned Beef & Trout ran to Kings charter up to farmhouse looping around past the pond and ran in front of the schools on the return for 4 miles. Marco Polo ran same loop; however ran bus loop laps until he reached 5 miles

    No Idea and Mudface did their normal loop for around 3ish

    YHC is sure the Mumble Chatter was great and thanks Mudface for taking the Q on short notice.

  • hello is there anybody out there…

    YHC was solo today for the run. 2 miles there to be the first at Dogpile then 1.5 miles back finishing with 5.5 for the day.

    SPIT ON THAT!!