Author: Spit

  • Block Friday

    12 Davillians came out to get their holiday weekend started off right

    This how it went down

    3 Lap Mosey (for three years with F3) around the parking lot. Running forward and backwards

    Head to YHC’s car and grab a cinder block. Circle up for the COP

    COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins (On Cinder Block), Arm Circles

    THANG

    To celebrate the last day of The Week of Spit, YHC choices some of his favorite exercise for the week with some modifications

    Jacob’s Ladder From Monday (renamed Bear/Block/Burpee) – Starting at one side of the parking lot, bear crawl /w block to the light pole, complete 1 Burpee, keeping bear crawling to the other side, complete 2 Burpees, Head back rinse and repeat increasing to 3 and 4 Burpees

    Lazy Dora From Thursday – 50 Workins (on the blocks), 100 Goblet Squats, 150 Sit up + Press
    Partner holds PAX

    Mosey to the pavilion

    Three Check (One Round) From Monday – Derkins, Dip, hallelujah Run (Block over head) down the gravel road and back

    Hallelujah Mosey back to the SF for Numberrama, Namerama, Announcements and No Idea took us out.

    MOLESKIN

    Wow! What a week this has been. YHC started with 20 cinder block on Monday and finished with 15. Most of them were broken today, two of which by Pavarotti alone. YHC guess a trip to Home Depot in in the future for some replacements.

    YHC tried to through the PAX on “The Plan” for today. First he played music before 5:30 making them think we would be doing “Sally” or “Thunderstuck”. Then the laps around the parking lot to through the PAX off from the cinder blocks.

    The Carpenter once again showed off his bear crawling skills but smoking the rest of the PAX. T-Claps to the rest for pushing through and not modifying.

    Glad to see Mr Holland back out in action. He has moved closer to Mechanicsville so hopefully we will see him more often moving forward

    Now I will stop talking in the third person. I wanted to thank the PAX for an amazing three years! The Creek in particular has a special place in my heart. 3 years this coming late September/early October, The Creek was launched. Despite the critics, Abacus, The Carpenter, and myself set forth to reach more men in Mechanicsville. The best way to do this, place an AO next to two of the three largest neighborhoods in the 23116.

    The Creek help launch MANNDate and show that will help launch The Anvil. I’m excited for the challenges and journey the next 3 years bring for both F3 RVA and the nano-region of DaVille

    ANNOUNCEMENTS

    • Memorial Day Convergence – Monday 0700 – meet in Tredegar parking lot
    • Opus has the Q at Dogpile – Come Support
    • New AO launch next Thursday – See Pre-Blast
    • Summer Tour start Saturday – See Pre-Blast
    • Happy Birthday No Idea and congrats on Two years with F3

    SPIT ON THAT!!

  • Block Thursday

    16 Men of The Gloom arrived on another glorious morning to enjoy some cinder block fun.

    5:30 came, YHC called “let mosey”, then headed to the car and open the trunk. Everyone grabbed a block and off we went.

    This how it went down

    Short mosey to the grassy area next to the parking lot

    COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins (On Cinder Block), Arm Circles

    THANG

    Mosey to the tennis court

    Dora – 100 Workins (on the cinder blocks), 200 Goblet Squats, 300 sit up + press. Partner completes suicides using the tennis court lines

    Mosey to the blacktop

    Merkin Row – Line up the cinder block in a straight line with plank length between each block. Moving down the line completing Right Arm on Block Merkin, Regular Merkin, and Left Arm on Block Merkin. Rinse and Repeat touching each block

    Triple Check – Balls to the Wall, Good Mornings, and Run to fence and back

     Hallelujah Mosey back to the SF for Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    Another Q, another cinder block workout. Some of the PAX had a feeling it was coming but lucky YHC was able to surprise most. Apologizes go out to Handshake and Loose Goose for getting a double dose of cinder block this week. Hopefully changing the exercises made it better (probability not)

    Despite the large amount of sit up reps, the PAX pushed through in great time

    Mumble Chatter seemed to be focused around teams completing the Dora but also Lab Rat sharing his bathroom “needed”

    ANNOUNCEMENTS

    • Memorial Day Convergence – Monday 0700 – meet in Tredegar parking lot
    • Opus has the Q at Dogpile – Come Support
    • New AO launch next Thursday – See Pre-Blast
    • Summer Tour start Saturday – See Pre-Blast
    • Shakedown is shaving his head for cancer and is fundraising. See him to donate

    SPIT ON THAT!!

  • Horseshoe Wednesday

    9 Davillians arrived on a cooler Wednesday morning to take part in Spit’s mid week Q

    This how it went down

    Mosey to the front of the school

    COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins, Arm Circles

    Mosey back to the parking lot

    The Lucky Horseshoe

    • Lap 1
    • Merkins X20
    • Lap 2
    • Merkins X20, Goblet Squats X20
    • Lap 3
    • Merkins X20, Goblet Squats X20 , KB Swings X20
    • Lap 4
    • Merkins X20, Goblet Squats X20 , KB Swings X20 , Sit-up + Press X20
    • Lap 5
    • Merkins X20, Goblet Squats X20 , KB Swings X20 , Sit-up + Press X20, Boat/Canoe x20
    • Lap 6
    • Goblet Squats X20 , KB Swings X20 , Sit-up + Press X20, Boat/Canoe x20
    • Lap 7
    • KB Swings X20 , Sit-up + Press X20, Boat/Canoe x20
    • Lap 8
    • Sit-up + Press X20, Boat/Canoe x20
    • Lap 9
    • Boat/Canoe x20
    • Lap 10

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

    MOLESKIN

    Short and sweet on this one. No Idea couldn’t Q due to the some family issues. YHC was happy to step up to the plate.

    The combo of Sit up + Press and Boat/Canoe was hard

    Glad to have Glide and Phonics out with us this morning

    T-Claps to Corned Beef for the continues posting

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Birthday Baseball

    A lucky 13 arrived at Atlee HS to take part in a double celebration.

    This how it went down:

    Opus Q’s

    Mosey to the soccer field

    COP (ALL IC) – Arm Circles, Hip Circles, V Merkins, Hillbillies, Freddie’s Gas Pumps, V Merkins

    Spit’s Q

    THANG

    Mosey to the softball field

    Around The Bases – Complete exercises at 1st, 2nd, and 3rd base. At Home complete “X” number of exercise based on the number of PAX members behind you.

    1st Base – Heels to Heaven
    2nd Base – Merkins
    3rd Base – Burpees
    home Plate – V Ups

    1st Inning – 10 reps each
    2nd Inning – 20 reps each
    3rd Inning – 10 reps each

    Working The Outfield – Starting at 2nd Base, Bear Crawl to the middle of field, Crab Walk to the fence (hold plank for six), Frog Jump to the middle of the field, Lunge back to 2nd base

    Mosey to the baseball practice field

    Around The Bases Continues – Same set up as before except replace V Ups with Dips. Also run the next 3 innings continuously:

    4th Inning – 5 reps each
    5th Inning – 5 reps each
    6th Inning – 5 reps each

    Mosey back to the softball field

    Around the Bases (Home straight) – Same set up as the first 3 innings

    7th Inning – 10 reps each
    8th Inning – 10 reps each
    9th Inning – 15 reps each

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

    MOLESKIN

    Today mark YHC’s officially anniversary date with F3. On 5/21/16 YHC, along with The Carpenter, Emoji, Abacus, and 6 others to part in a down range workout will on on a retreat. See the link to read that Backblast:

    DaVille extension….Baseball!

    Today YHC brought this same workout back and gave it steroids

    Opus started things off by giving us some new exercises during the COP. The V Merkins were a nice challenge and Phonics made a comment that hip exercises must be something you do at respect.

    Mumble chatter centered around Rounders/The Carpenter’s 4th F, YHC and Yard Sale talking about JMU softball, and Helix being a burpee beast

    Today YHC would like to thank the DaVille PAX for last 3 years. Thanks to Lab Rat and Circle K for launching the AO in Mechanicsville. For Carpenter EHing him for 2 months. For Abacus leading that first workout and naming YHC. For Emoji being there from day one and still here today.

    It’s been a fun ride and YHC can’t wait to see what the next 3 years has in store!

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Block Monday

    8 men from the west end and YHC said no to their fart sack this sunny and 70 Monday morning to get in some coupon action.

    This is how it when down.

    Grab a cinder block from the stack and mosey up to the black top

    COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins (on Cinder Blocks), Arm Circles

    THANG

    Jacob’s Ladder (sort of) – Only thing that made this a Jacob’s Ladder was the count up to 7. Using the blacktop, line up on one side in front of the basketball hoops. Complete 1 Situp + Press. Bear Crawl w/ block to the other side and complete 2 Situp + Press. Rinse and Repeat till 7 reps

    Mosey to the playground field

    11’s – Complete both exercise on one side (1 Block Burpee + 10 Block Swings), run across the field and back. Rinse and Repeat till 10 Burpees + 1 Swing.

    Mosey to canopy area next to school

    Triple Check – Dips, Derkins, Hallelujah Run (Block over head) down the sidewalk and back

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

    MOLESKIN

    Always great to make the trip to the Tuckahoe area. Since YHC wouldn’t be Qing a KB working this week, seem only fitting to have some sort of coupon workout.

    YHC must have been slamming the cinder block a little hard during the ladder. About halfway thought his broke in half and had to run back down the hill to get a replacement

    Offshore was beast during the 11’s lapping the rest of the PAX

    ANNOUNCEMENTS

    • Loose Goose has the Q at Heartbreak tomorrow. There will be no Cinder Blocks
    • Memorial Day Convergences at Tredegar
    • Puppy Pile Saturday June 1st

    SPIT ON THAT!!

  • Is it a Doughnut if it has no holes??

    10 RVA Runners got in there miles before and after Dogpile. YHC changes things up a bit by giving the PAX a pervious of what was come that day.

    We traveled our normal route down carytown to the boulevard. When we arrived at boat lake dr we turned onto westover dr and kept going till we reach Maymont and shirley lane

    The mumble chatter on the way back center around what make a doughnut a doughnut. Some argued that a doughnut requires a whole in the center meaning “doughnuts” like Long John’s and Boston Cream are just simply cakes

    YHC will leave it up to the comments to decide.

    TClaps to Vinny for completing all three workouts!

    SPIT ON THAT!!

  • Three Lakes

    37 Warriors of the Gloom arrived at Dogwood Dell on a gorgeous sunny and 70 Saturday morning to help YHC start off his week of celebration. So had already run 9 miles, some 7, some 2, and other just waiting to get their run on.

    This how it went down

    Take the long mosey to the never used grassy area near John Cary ES

    COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins, Arm Circles

    THANG (Three Lakes Beatdown)

    Mosey to Boat Lake (Lake #1)

    Partner Carriers – Partner Up, Each partner carriers for 25 steps then stop, complete 3 Booyah Merkins, then switch. Rinse and Repeat the full straight of the lake

    Polar Bears – Rinse and Repeat Polar Bear up lakeview ave to Westover Rd

    Mosey to The Round House

    Mary Medley – While using the railings and wall complete the following (ALL IC): 20 Dips, 5 Derkins (lower rail). 5 Derkins (upper rail), Balls to the Wall for a 10 ct IC

    Mosey to Sawn Lake (Lake #2)

    11’s – Start with 10 Merkins at the top of the hill then run to the bottom for 1 WWII Sit-up, Berine Sanders back up the hill. Rinse and Repeat to the lead PAX completes 1 Merkins/10 WWII Sit-ups

    Mosey to Shield Lake (Lake #3)

    Hill Work – PAX formed two lines with two arms length between each other. While PAX holds Carolina Dry Dock plank then PAX at the end of the line start leap frogging over to the front. Rinse and Repeat till every has gone through.

    Mosey back to while Bernie Sanders up Shield Lake Dr

    Pole Smokers – Each PAX completes 5 Heels to Heaven while the rest hold plank.

    Shortest Mosey of the day back to the SF for Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    Yes there was running today. Since last Q YHC had Dogpile was ground and pound, this needed to be different to keep Wilson on his toes. Speaking of Wilson, he had a over/under prediction of 3 miles. Well we hit 3 miles exactly per Gomer’s Garmin. No pay out a Vegas on this workout.

    So per YHC we had a 38th member join us today. After finishing the Mary Medley, YHC called for a 10 ct from ABBA but there was no ABBA. YHC is glad he could provide some laughter in the middle of the workout

    YHC is sure there are numerous other highlights from the morning but 24 hours later hard to remember them all.

    YHC does want to thank the whole PAX for a great 3 years! This brotherhood has been there for YHC through the ups and downs over these years. Thanks again and as YHC shared at the end, always remember to reach out to your follow F3 brothers. Don’t let anyone fall into that sad clown syndrome again.

    ANNOUNCEMENTS

    • Crossover minstry is hosting it’s annual Moo & Brew 5k – Check their website for more info:
      https://www.crossoverministry.org/mb5k/
    • Summer tour begins next Saturday the 25th. Pre blast coming shortly
    • Puppy Pile Saturday June 1st at 7:05 am
    • Keep praying for Swirly and his M

    SPIT ON THAT!!

  • New AO (The Anvil) Coming to DaVille

    New AO (The Anvil) Coming to DaVille

    The nano region of DaVille will now be offering a Thursday bootcamp AO. Here is the info.

    AO Name: The Anvil
    Location: Mechanicsville Elementary School –   7425 Mechanicsville Elementary Dr, Mechanicsville, VA 23111 
    Launch Date: 5/30/19

    SYITG!!

  • Back In The Saddle

    3 Davillians decided to come out to enjoy the 70 and sunny Monday morning with some miles

    Mudface and No Idea arrived a little early and a little sore still from the Rugged Maniac this passed weekend. They gotten in a little over 3 miles. Congrats fellas on finishing on Saturday

    YHC who had been traveling all last week, was glad to be back and got in around 3.5 miles

    SPIT ON THAT!!

  • F3RVA Is On The Clock

    20 of the finest draft picks arrived on a sunny and 70 morning to prep for tonight’s NFL Draft.

    This is how it went down:

    DRAFT PICK COP
    (each exercises was completed for the first 10 team picking and at random spots on the soccer field)

    The Cardinal Select – 10 Burpees OYO
    The 49ers Select – 15 SSH IC
    The Jets Select – 10 DQ IC
    The Raiders Select – 15 Heels to Heaven IC
    The Buccaneers Select – 15 Crunchy Frogs IC
    The Giants Select – 12 Merkins IC
    The Jaguars Select – 25 LBC’s IC
    The Lions Select – 15 Hands Over Head Flutter Kicks IC
    The Bills Select – 15 Copperhead Squats IC
    The Broncos Select – Arm Circles IC

    THANG

    The Michigan (Light) – While still on the soccer field, 5 100 yard dash, 4 80 yard dash, 3 60 yard dash, 2 40 yard dash, and 1 20 yard dash

    Mosey to tennis courts

    Tennis Court Suicides – Using the lines on the 4 different courts the following was completed

    Court #1 – Bear Crawl/Crawl Bear Suicides and 5 Merkins at baseline
    Court #2 – Bear Crawl/Crawl Bear Suicides and 5 HRM at baseline
    Court #3 – Forward/Backwards Lunge Suicides and 3 Burpees at baseline
    Court #4 – Forward/Backwards Crabwalk Suicides and 5 Dips

    Mosey back to SF for Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    Always great to have the opportunity to Q at 45 MOM and to have a day that a theme can be used makes it even better. YHC enjoyed listening to the PAX comments on the teams regarding team in the Top 10 picks this year. TYA asked “When are we going to get to the good teams?”

    The exercises were also selected today to keep the PAX together as much as possible. This was to make sure the SIX was never behind. One of the things that YHC took from completing the Grow Ruck last month is the fact that the PAX is only as good as the SIX. Some times we lose sight of this especially with our FNG’s.

    ANNOUNCEMENTS

    • Puppy Pile this Saturday at 7:05
    • Field Day at Dogpile is May 11th

    SPIT ON THAT!!