Author: Spit

  • Attention Black Friday Shoppers…Beast Special at The Creek

    6 Davillians and 1 visitor shrugged off their Thanksgiving hangout to join YHC in the traditional Black Friday shopping, F3 Style

    This how it went down:

    Mosey around the church for LIFO’s

    Circle up for the COP and a history lesson. The term Black Friday was first used in the United States to describe a financial crisis in 1869. On September 24, 1869, a Friday, James Fish and Jay Gould tried to take over the gold market in the New York Gold Exchange.

    COP (9/24/1869): 9 DQ IC, 24 Arm Circles IC, 18 Merkins OYO, 69 SSH IC

    THANG

    Mosey to the field

    BEAST Black Friday Style

    Round 1: At Walmart Nintendo Switch w/ Mario Kart on sale for $299. 50 LBC’s x6

    Round 2: At Walmart 6V Ride-On on sale for $98. 16 Carolina Dry Docks x6

    Round 3: At Target Sony 4K HD Blue Ray Player on sale for $149.99. 25 American Hammer (single count) x6

    Round 4: At Target Element 55″ Smart UHD TV on sale for $199.99. 33 Merkins x6

    Round 5: At Macy’s Kitchen Aid Stand Mixer on sale for $189.99. 31 Jump Squats x6

    Round 6: At Macy’s Club Room Men’s Flannel Shirt on sale for $9.99 (let’s get 6 of them). 10 Burpees x6 (Audible due to time x3 instead)

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

    MOLESKIN
    Small PAX this morning to be except on Black Friday. The Jett Clan came ready and early. Glad to have Turban join us this morning. Hope to see you next holiday.
    Great mumble chatter about those that fart sack and football during coffeetaria at Dunkin’ Donuts afterwards

    SPIT ON THAT!! 

     

  • A Foggy Down Range Beatdown

    4 DaVillans climb out of their bunks to enjoy a downrange workout.

    This how it went down:

    YHC started things off.

    Mosey around the camp and head to the field

    COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Gas Pump, Dying Cockroach, Arm Circles

    THANG

    11’s – 10 Merkins, Bernie Sanders up a hill, 1 WWII, run back down. Rinse and Repeat till 1 and 10.

    Partner Carrier across the field to some benches

    Crushing Dips – 10 Skull Crushers each leg then 10 Dips (ALL IC)

    The Carpenter takes the Q

    Dora – 100 Dips, 200 (2ct) American Hammers, 100 Copperhead Squats. Partner runs loop around the camp

    Bear the Plank – first partner planks while second one bear crawls across the dock, runs to the top and completes 1 Burpee then runs back. Switch, Rinse, and Repeat three times

    Mosey back to the SF

    Merkin Ring of Fire – 10 each

    Numberama, Namerama, Chowdoh took us out

    MOLESKIN

    The four of us were down range for our church’s annual youth fall retreat. We did our best to EH some other leaders and youth but no one took the bait. This marks the third year for this annual workout.

    The camp provides a much needed change of scenery and we seems to find new “challenges” every time we come.

    The gloomy morning dropped a nice frost on the dock. This made the bear crawling nice a slippery and added to our laughter.

    SPIT ON THAT!!

  • For Those About To Rock (We Salute You)

    12 Choir boys arrived to rainy like conditions but F3RVA App showed Sunny and 70.

    A little mumble chatter and the PAX got to work

    This how it went down

    Mosey around church pending the Jett Clan’s arrival. A couple of loops around Mudface’s truck as a warm weclome.

    COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x5, Helicopter, Merkins x5, LBC’s, Merkin x5, Dying Cockroach, Merkin x5, Arm Circles (forward), Merkins x5, Arm Circles (Reverso), Burpee x5 OYO

    THANG

    Bear crawl to the pavilion  

    Friday Morning Dance Party (F3 Style)

    Q selected several songs from a playlist (2 of which were preset exercises on the F3 website). The PAX would complete the called exercises until the completion of the set song.

    1st Song: Moby -Flower (B-Sides) (Duration 3:27) (aka Bring Up Sally) – Start with your chest on the ground. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep.

    Mosey a loop around the church

    2nd Song: Third Eye Blind – Semi-Charmed Life (Duration 4:28) – PLT x 20, Switch, Rinse and Repeat

    Mosey down the gravel road, around the T crossing, then back

    3rd Song: Eric Paslay – Friday Night (Duration 2:47) – 20 Dips, 20 Skull Crushers, Rinse and Repeat

    Mosey around the parking lot

    4th Song: JT – Can’t Stop The Feeling (Duration 3:56) – Copperhead Squats and SSH during the chorus

    5th Song: AC/DC – Thunderstruck (Duration 4:53) – A Merkin every time you hear “Thunder” and LBC’s during the bridge

    Mosey back to the SF

    Ring of Fire – 10 Merkin

    Numberama, Namerama, Announcements, Wild Thing took us out

    MOLESKIN

    YHC had a late business dinner last night and was struggling with an idea for a Q. After looking at the forecast stated having memories of Wilson famous all musical Q in the Amphitheater at Dogpile. Thanks Wilson for the inspiration.

    Some great highlights from today.

    • Having Rounders back and watching him explaining AC/DC to the Jett boys.
    • Emoji positive comment to YHC on keeping on beat during the Skull Crushers and Yard Sale saying YHC should be in a choir. Clearly they have never sat next to YHC during worship at church
    • Having Chowdah and LP back in the mix
    • Wondering if the music would give the opportunity to EH old ladies in their nightgowns (no takers unfortunately)
    ANNOUNCEMENTS
    • Mudface, No Idea, and Chewy are running in a Rugged Maniac in May. If you want to join them, contact Mudface
    • Grow Ruck coming to RVA on March 22-24. Mark your calendars now

    SPIT ON THAT!!

  • Polls Open in 3..2..1..

    A lucky 13 decided to workout before heading to the polls on this election day.

    The shovel flag was planted and the PAX got to work

    This how it went down:

    Mosey around the parking lot heading to back of the school. Stop at the poll place and complete 13 Merkins OYO

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

    THANG

    Mosey to the tennis court

    Re-elect Dora! – Partner up, first partner runs around the tennis court while second does the exercises then switch. Exercises were the following:

    •  35 Burpees

    STOP – 13 minutes in 13 Merkins OYO

    • 135 American Hammers (2 ct)
    • 300 Freddie Mercury’s (single ct)

    Mosey to the fields and find a pole

    “POLL” Smokers – Hold 6 inches, Hold 90 degrees, Heels to Heaven IC while the person on the end completes 10 Merkins.

    STOP – 26 minutes in 13 Merkins OYO

    Mosey to the wall and explain the next exercises 

    STOP – 6 am the polls have open – 13 Merkins OYO

    Donkey vs Elephant – Partner up, first part completes Donkey Merkins (Donkey Kick + 1 Merkin) while second part does 5 Elephant walks then switch. Hold people’s chair for the six. Rinse and Repeat with reps of 10 and 15.

    Mosey back to the flag. STOP 39 minutes in 13 Merkins OYO. Lab Rat and Phonics miss the first 13 so 13 more for the six

    Respect to the Flag – Circle up around the SF, Bear crawl to the flag, 5 Merkins, Bear crawl out, 5 Merkins rinse and repeat 2 more times

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Keeping it short and sweat today. Highlights:

    1. Great to have No Idea and Mudface out for a Tuesday workout.
    2. Mumble chatter was all over the place but surprisingly Lab Rat was quiet to start
    3. The Donkey vs Elephant was definitively something that looked good on paper
    4. 13 Merkins were for the 13 hours the polls are open in VA
    5. Apologize go out to the PAX for the each reps during the Dora. There are 435 members house of representatives. YHC some how saw a different number.
    ANNOUNCEMENTS
    1. Mudface, No Idea, and Chewy are running in a Rugged Maniac in May. If you want to join them, contact Mudface
    2. Grow Ruck coming to RVA on March 22-24. Mark your calendars now

    SPIT ON THAT!! 

  • When it rains on your parade

    A solo runner decided to run in the rain today.  Easy run, 2 loops around the schools for a total of just over a 5k. Also added 25 Merkins after every mile and at the end.

    SPIT ON THAT!!

  • Danger Zone

    A lucky 7 came out to enjoy another cooler fall like morning for a fun in the construction zone.

    This how it went down:

    Mosey around parking lot then start heading to Atlee road. Wait we have a LIFO, 20 LBC’s IC to let Kit Kat catch up. Keep moseying up Atlee road on the new “closed” sidewalk then turn right at the non active stop light on the the closed part of Atlee Station and the “Danger Zone”

    COP (ALL IC) – Invisible Jump Rope, DQ, LBC’s, Freddy Mercury, Tempo Merkins, Helicopters, Dying Cockroach, Arm Circles

    THANG

    Hilly 11’s – Using a newly completed road start with 1 Crunchy Frog at the top, bear crawl down (run down after 3 times), 10 Merkins, Bernie Sanders up. Rinse, repeat, and plank for the six

    Small Dora – 50 WWII Situps, 100 Merkins, 150 (2ct) American Hammers while partner runs down Atlee station run to the closed road sign and back. Switch, Rinse, and Repeat

    Mosey back to the SF and hold elbow plank for the six

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    During YHC’s run yesterday he cut through the construction zone and remember he had the Q the next day. This construction seems like it will never end. The stop light and roads that the PAX enjoyed today have been done for over a month it seems but still it stands closed. Well theirs our taxes dollars hard at work.

    Guessing (and hoping) these roads will be open by next week, it only seemed fitting to “break them in” before traffic is allowed on them.

    The hill that was used during the 11’s is a side road for 3 or 4 homes that used to be directly off Atlee station rd a way out. It’s no twin team but we will take it.

    The PAX learned to during the Dora not everyone got the memo that this was closed road. The paper boy came rushing down the road and from YHC’s eye seemed to be laughing. One only guess what was so funny to him (probably seeing 7 crazy men out in the middle of the road at 5:30 in the morning)

    ANNOUNCEMENTS
    • Marmaduke is still collecting coats/jackets during Dogpile. If you can make it out give them to someone who is a Dogpile regular

    SPIT ON THAT!!

  • Craney That Island

    3 Davillians arrived to winter like temperatures for another addition of the Tomato Run.

    Mudface and No Idea did their 3 mile walk/ruck up and down the trails.

    YHC tried something new. Out across Atlee station rd up to the Bojangles. Cut across the Kroger parking lot and out to Chamberlayne briefly then right back onto old Atlee Station. Left into Craney Island Estates (the home of The Carpenter and Opus) then stop at The Carpenter house for 25 SSH’s. Loop up the neighborhood to Opus’ house for 25 Smurf jacks. Head back to Atlee station then back to the HS for 3.5 mile. Finish with 5 minutes of Sprints in the parking.

    It was good to get back for run either of it was almost freezing.

    SPIT ON THAT!!

  • New Kids on the Block (Repost)

    YHC (your humble correspondent) rose early Sunday morning in anticipation of the #SlothHill beatdown. A quick check of the Q schedule revealed this morning’s leader would be Scully. YHC found this a little strange (Scully was in Milwaukee the day prior watching his son and the Dodgers beat the Brewers in game 2); however, the assumption (never assume) was made that he must have caught a flight back after the game (the game was in the afternoon). This was not the case as was discovered while gathered around the shovel flags. YHC and SubMac proceeded with a hot potato.
    Side note: Chris Taylor III (CT3) was 5 for 9 in games 1 and 2. #Tclaps.
    Now, for the title of the blackblast. New (or recently new) faces dominated the PAX numbers at #SlothHill. Great job everyone and keep giving it away.

    The Thang:

    Warmarama: Side straddle hops (SSHs), through the tunnels, imperial walkers, and squats.

    Mosey across the street, up the steps, and down the ridge until directly up the hill from the pull-up bars.

    PAX partner up. PAX #1 runs to bottom of hill, 10 chin-ups, and runs back up the hill. PAX #2 completes 20 merkins, 20 squats, and chillcut (aka elbow plank) until PAX #1 returns. Flapjack and repeat for 3 rounds.

    Hand the Q to SubMac who audibles away from more hill running and takes the PAX to the picnic shelter for 11s of derkins and dips.

    Decision was made to use the remaining time of the workout to introduce Ultimate Frisbee (F3 Hampton Roads style) to the PAX. Mosey to field. SubMac leads Mary (aka abs) while YHC retrieves Frisbee and cones.

    17 minutes of Ultimate Fris-CDD (aka Carolina Dry Docks). Decreasing number of reps on each turnover. Reps begin with 5 and reset after every point.

    Final score was 4 to 1 in favor of F3 names starting with A–F. Of note, this will be same score as the Dodgers over the Brewers (4 games to 1). Prediction has been made! Tune in to see it come true.

    Mosey back to the shovel flags.

    Circle of Trust (COT):

    YHC shared Funny Car’s message from COT at #Ironclad the day prior. We are with you Funny Car.
    Prayer requests.
    Ball of Man.

    Announcements:

    Oct. 26-28: F3 Hampton Roads will be traveling to Cape Fear, NC to assist in Hurricane Florence clean-up/rebuild. Volunteers needed. Supplies requested.

    Funny Car’s surgery is today at Bon Secours Maryview Medical Center (3636 High St, Portsmouth, VA 23707).

    F3 Important Links:
    Q Schedule: Just sign up. We can help you prepare.
    QuadP (Monthly Challenge). Biggest Loser. https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
    Twitter: @F3HamptonRoads
    Facebook: F3HamptonRoads

  • A Royal Hurricane Flush

    6 Davillians arrived at New Highland Baptist on the one side of town that had power. The weather was much cooler but as always it was sunny and 70. The SF was planted and the PAX got to work

    This is how it went down:

    Mosey around the church to allow for any LIFO to show up

    5 Burpees OYO

    COP (ALL IC) – SSH, DQ, Helicopters, LBC’s, Split Jacks, Merkins, Arm Circles

    Mosey to the pavilion

    THANG

    The “official” F3 workout deck (Spit style Round 2).

    Rules: Per the official F3 Workout Deck rules card, the first rule is, THERE ARE NO RULES. Do your own thang!

    The way it was play today:

    • Pull a card, perform the exercise and reps = Card # +10; Face Cards 25, Ace 100
    • If a plank exercise is pulled preform that per the card time
    • If a run is pulled the PAX ran down the gravel road then back (or twice for longer distance)
    • Modify if a card that was pulled isn’t one the PAX knows

    One person would run a lap around the school while the rest of the PAX completed the exercises pulled from the deck. Switch runners, rinse, and repeat till YHC called time. The PAX was able to completed 3/4th of the deck

    Mosey to the SF

    5 Burpees OYO

    Numberama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    With all the crazy weather from TS Micheal the night before, YHC wasn’t sure who would show up. Glad to have who we did.

    10/12/18 marks YHC’s and his M’s 5th wedding anniversary. To celebrate the PAX completed 5 burpees at the beginning and 5 more for well wishes over the next 5 years

    This deck of cards has turned into a solid beatdown. YHC learned that the creators of the deck most really like merkins. In all we pulled at least 6 cards with 5 different styles of merkins for a total of over 100.

    ANNOUNCEMENTS
    • October CSAUP on Saturday the 20th – See TYA’s Preblast
    • Marmduke is collecting coats – See Preblast

    SPIT ON THAT!!

  • You got to know when to hold ’em, Know when to fold ’em

    8 Davillians found their way through the gloom and fog to Atlee HS to experience the F3 Workout Deck for the first time. The shovel was planted, the cards were shuffled and the PAX got to work.

    This how it went down:

    Mosey behind the HS to the basketball court

    COP (ALL IC) – DQ, Imperial Walkers, Helicopters, Merkins, LBC’s, Arm Circles

    THANG

    Mosey to the parking lot

    The Workout Deck

    Rules: 

    1. Per the official F3 Workout Deck rules card, the first rule is, THERE ARE NO RULES. Do your own thang!
    2. The way it was play today:
      • Pull a card, perform the exercise and reps = Card # +10; Face Cards 25, Ace 100
      • If a running card is selected complete that exercise between each card
      • If a plank is chosen the Q will decide when to complete that
      • Discard any cards that none of the PAX knew the exercise

    1st Draw 

    • 9 of hearts (19 High Knees)
    • Queen of clubs (25 2ct Freddie Mercurys)
    • 3 of spades (13 WOJO Squats or just Squats)
    • 4 of  diamonds (14 Carolina Dry Docks)

    Lunging card was pulled so PAX lunged between exercises

    Mosey to the HS tennis courts 

    2nd Draw (4 corners style)

    • 7 of clubs (17 LBC’s)
    • 10 of hearts (10 Butt Kickers)
    • 8 of hearts (18 Squats)
    • Ace of spades! (100 Calf Raises)

    A plank card was also pulled so 90 sec plank (30 sec high, 30 sec elbow, 30 sec high)

    Mosey to the MS Basketball Court

    3rd Draw

    • Jack of clubs (25 2ct Shoulder taps)
    • Jack of spades (25 Smurf Jacks)
    • Ace of clubs! (100 2ct Flutter Kicks)
    • King of diamonds (25 Merkins)

    Run forward then backwards across the court in between

    Mosey to the MS tennis courts

    4th Draw

    • Ace of hearts! (100 SSH’s)
    • Queen of hearts (25 Burpees)
    • King of clubs (25 2ct American Hammers)
    • Ace of diamonds! (100 Arm Circles)

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

    MOLESKIN

    So it was Sunday night and YHC noticed that the Q sheet was open for DaVille this week. YHC advise Carpenter of this as part of EHing get back into the mix. He decided to passed so YHC took the lead.

    YHC had planned to use this newly acquired deck this coming Friday but decided to give it a ‘test run”. A couple of things were learned today.

    1. Come prepared (which YHC was) with a headlamp to be able to see the cards
    2. Review all the cards before had so if an exercise comes up that the PAX doesn’t know, teach them
    3. Plank should only be completed in the time noted on the card (don’t at 10). That seemed to confuse the PAX
    4. Don’t let Opus choice since he has the hot hand pulled all face cards including Smurf Jacks of course
    5. Be sure always to “stack the deck” and put your favorites at the bottom. Then pull those at the end to keep the PAX on their toes (Your welcome Carpenter for the SSH’s)

    Glad to see a good size PAX today. Everyone stayed together mostly (except Helix who crushed some burpees) and push hard. Glad to see Carpenter and Bulkhead back out

    ANNOUNCEMENTS
    • October CSAUP on Saturday the 20th – See TYA’s Preblast

    SPIT ON THAT!!