Author: Spit

  • Iron Pax Draws Blood

    10 Davillians arrived at the newest location of the The Creek for the last week of the Iron PAX Challenge

    This how it sent down

    COP – DQ, Cherry Pickers, Helicopters, Arm Circles

    THANG

    Iron PAX Week 4 – Pick Your Poison

    3 Rounds of the Following

    • 100 Cumulative Merkins and/or Squats
    • 100 Yard out and back coupon carry
    • 100 Cumulative Coupon Swings and/or Bonnie Blairs
    • 100 Yard out and back coupon carry
    • 100 Cumulative Coupon Thrusters and/or Traveling Lunge Steps
    • 100 Yard out and back coupon carry

    Numberrama, Namerama, Emoji took us out

    MOLESKIN

    This was the first week the DaVille back got a taste of Person’s Corner. The new location looks to open things up for the PAX. From a large field, baseball field, track, and more.

    This challenge was so intense it drew blood from YHC. YHC scraped his leg on the cinder block after it almost field on his foot.

    Overall these challenges have been a great test for the PAX and YHC is looking forward to next year

    SPIT ON THAT!!

  • The Creek Is On The Move!

    The Creek Is On The Move!

    Beginning this Friday 9/27/19, in celebration of 3 years with DaVille’s second AO, The Creek will be moving up the street a few miles to Perason’s Corner Elementary School.

    8290 New Ashcake Rd, Mechanicsville, VA 23116

    Park in the front lot next to the field where the school buses are kept

    Website has been update. Wilson will be updating the app!

  • Iron Pax with a FNG??

    9 Davillians arrived for one last time at New Highland Baptist for this weeks Iron PAX Challenge

    This how it went down

    YHC directly everyone to the picnic area. No time for disclaimer or COP.

    THANG

    Meter 43 – 10 Low Dips, 15 Burpee Coupon Jump Overs, 20 Coupon Curls, 25 Coupon Squat Thrusters, 30 Gas Pump

    Rinse and Repeat for 43 minutes

    Numberrama, Namerama, YHC took us out

    MOLESKIN

    Glad to have Mail Sack back in the mix and welcome to is 2.0 Iron Eagle. The name came from the fact he is currently in ROTC – Air Force so always good to reference a 80’s movie. Also the fact is first workout was during the Iron back challenge

    Surprisingly the “4th F” was nonexistent during the Gas Pump. The came to as a shock to YHC knowing the history of the PAX present

    Opus was crushing the workout finishing somewhere in the 800+ reps range. YHC tried to keep up

    ANNOUNCEMENTS

    • The Creek to move to Pearson’s Corner next week. Official announcement/pre blast coming soon
    • Opus’ band plays Saturday night at Castleburg Brewery from 7-10. All are invited if not at the retreat.

    SPIT ON THAT!!

  • Iron PAX twice in one week?

    6 came out to Mechanicsville ES at staggered times to complete Week 2 of the Iron PAX Challenge. For some these was the second time there were completing the challenge.

    This is how it went down:

    Mudface and Chewy arrived at 5am to get started

    The rest of the PAX around 5:15

    THANG

    IronPAX Challenge Week 2 – “Meatloaf’s Massacre”

    Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track and the playground

    Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap

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

    MOLESKIN

    Mudface and Chewy wanted to make sure they completed in time so an earlier started was needed. Since Trout, Corned Beef, and YHC already completed the challenge, we decided to take thing slow. YHC was happy with some since he will be running in the Colonial 70 this week. No Idea push through his first time to complete.

    SPIT ON THAT!!

  • Iron PAX Comes to DaVille

    A Lucky 7 (or unlucky depending on how you look at it), came out to Atlee HS for Week 2 of the Iron PAX Challenge

    This is how it went down

    Grab a cinder block and mosey to the bus loop

    COP (ALL IC) – DQ, Arm Circles

    THANG

    IronPAX Challenge Week 2 – “Meatloaf’s Massacre”

    Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the bus loop

    Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap

    Mosey back to the SF, Numberrama, Namerama, Emoji took us out

    MOLESKIN

    The IronPAX is alive and well in RVA this year! YHC didn’t realize to yesterday he had the Q today. With already plans to run the IronPAX later this week, just seemed right to bring it to DaVille

    This was a good “test run” since it seems later this week, YHC will need to make sure to cut out the COP and have the blocks ready.

    Some of the PAX had to modify the workout to get it all in but overall this was a smoker. T-Claps to Corned Beef for pushing Spike and YHC the whole way.

    SPIT ON THAT!!

  • The Art of Tapering

    9 Running Davillians arrived on the last group run Monday for the Colonial Team

    Since this is tapering week, route was shorten to 3 or 4 miles around Honey Meadows and the Schools

    The run started out a little fast so YHC got thing slow down but making the PAX run the trails.

    SPIT ON THAT!!

  • IronPax Week 1 Downrange

    Two Davillians downrange in Richmond County part of the Rappahannock river got in this week’s IronPax Challenge.

    This is how it went down

    THANG

    Killer B’s

    5 Round of the Following:

    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Bearcrawl 30 yards back to the Start line

    Rinse and Repeat

    YHC also added in a 8 mile run before hand

    MOLESKIN

    T-Claps to my father-in-law for support of this challenge this week. He didn’t try to complete the whole thing. Mainly made sure YHC was honest. Total time of 25.01 for YHC.

    SPIT ON THAT!!

  • Pre Evac Run

    2 runners arrived at The Village at Brunswick Forest for a little pre-evacuation run.

    YHC got the word last night that the coastal beaches Brunswick County North Carolina (where YHC is on vaca at the moment), have to be evacuated starting at noon today. YHC wanted to make sure he got at least one post at the Leland AO’s of F3 Cape Fear

    YHC arrived at 5:27 to a empty, worried he would be running parking lot repeats. Luckily Lasorda showed up shortly after

    We put in a little overtime and got in just under 6 miles Good to meet Lasorda and learn more about the Leland and how that area is growing in the F3 community.

    SPIT ON THAT!!

  • Down Range Convergence

    6 Warriors of Brunswick County arrived at the OBI pier for some down range fun on Labor Day.

    This how it went down.

    Blue Oyster took the Q and mosey us over to the beach.

    COP – SSH, Windmill (DQ), Cherry Pickers (called something else), Arm Circles (called something else)

    THANG

    Blimps – Partner up, first part starts on the exercise while second partner runs about 50 yds and back. Rinse and Repeat. All exerices were 100 reps each.

    100 Burpees, 100 Lunges, 100 Imperial Walkers, 100 Merkins, 100 Plank Jacks, 100 Squats

    Indian Run to the pier

    Catch Me If You Can – Staggered start, first pax starts running back to where we start. If caught by next PAX completed 10 Burpee, if not that PAX member does 10 Burpees

    5 MOM (PAX Choice) – 25 IC Heels to Heaven, 25 IC LBC’s, 20 sec Plank Hold (each count), 25 IC WWII Sit ups, 25 IC American Hammers

    Mosey back to the parking lot

    Numberrama, Namerama, finish with the Lord Prayer

    MOLESKIN

    Great to get in a down range workout this year. YHC made the 40 minute trip for Casewell Beach to OBI to join the PAX this morning.

    Thanks to Blue Oyster for taking the lead and crushing us today.

    T-Claps to the solo 2.0 Dizzy for posting

    Our workout was followed by a 2.0 workout (Thet titles these F3 DADS in NC). Which included over 10 2.0’s

    SPIT ON THAT!!

  • Iron Pax Week0

    5 showed up (4 were able to workout) for a Thursday morning in Mechanicsville

    This is how it went down

    Quick photo next the SF for the F3 Social Media Pages then mosey around the parking lot.

    COP (ALL IC) – DQ, Helicopters, LBC’s, Heels to Heaven, Arm Circles

    THANG

    Mosey to the Track

    Iron Pax Challenge Week0 – “The Loredo”

    6 Rounds of the Following: 24 squats, 24 Merkins, 24 Walking Lunges (ct only right leg), a lap round the track

    Mosey back to the SF

    5 MOM (PAX’s Choice) – Smurf Jacks (IC), 30 WWII Sit-ups OYO, 30 Monkey Humpers OYO, 1 minute Boat/Canoe

    Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    First off, Shakedown hope you feel better brother. YHC also just got over this “Head Cold” that is making its way through. Needless to say today was a challenge in more ways than one.

    For those that have not hear about this (since honestly we are not the best at national F3 event in RVA), the Iron Pax Challenge is a month long event hosted by F3 Greenwood.

    The concept is simply. Complete the workout posted weekly for the month of September. Post either your time completed or reps completed on their website, then compare your results with the rest of F3 Nation.

    YHC will be Qing each week in September at The Creek (accept Week 1 since he will be Down Range) where the challenge will take place.

    There will be a pre-blast shortly with the full details but YHC wants to encourage anyone Qing a bootcamp workout in September to strongly consider using this.

    This week was a practice run which the PAX decided to stay together the whole time.

    ANNOUNCEMENTS

    Labor Day Convergences – 7am at Timberwolf

    Prayers for Helix’s family – If you would like to provide them a meal here is the link to sign up: mealtrain.com/trains/9gmlq6

    SPIT ON THAT!!