Author: Spit

  • This is not suicide it’s homicide for a fat man

    7 Davillians came out for the first Tuesday of Fall that felt more like the day of summer. A mumble chatter and the PAX got to work.

    This how it went down:

    Parking Lot Tracers (In honor of Lab Rat’s dad)

    Mosey to the back of the HS to the basketball court

    COP (ALL IC)

    SSH, DQ, Russian Soldiers, LBC’s, Merkins, Dying Cock Roach, WWII sit ups, Arm Circles

    THANG

    Mosey to the bus loop

    Four Corners – 1st: 10 Burpees, Bear crawl to the next, 2nd: 20 WWII sit ups, Lunge to the next, 3rd: 30 Dips, Bear crawl to the next, 4th: 40 LBC’s, Sprint to back to the first.

    Mosey to the Teacher lot

    The Longest Suicide Ever (aka Fat Man Homicide) – Run back and forward between the medians until Q called audible after 6 or 7.

    Mosey to the “Wall”

    Touch a Tree – Partner up, first partner holds People’s Chair while second partner touches one tree, Switch, Rinse, and Repeat 2 to 5 trees never touching the same tree twice.

    Mosey back to the SF

    3 MOM – American Hammers (IC), Heels to Heaven (IC), 5 Burpees (OYO)

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Glad to finally have Pick 2 back in the PAX. It’s been to long brother. Thanks to Pick 2 we had a good name for the backblast. He note during the suicides that this was more like a homicide for a fat man.

    YHC learned today that Helix can bear crawl with the best of them. Maybe even give Bleeder a run for his money

    Nothing else to report since the PAX was quiet mostly but our thoughts and prayers go to the the Kenney family. If YHC didn’t think it would have caused a mutiny, we would have done Parking Lot Tracers to whole time for you Lab Rat.

    ANNOUNCEMENTS
    • Puppy Pile this Saturday
    • CSAUP coming up on Oct. Time to put in the miles

    SPIT ON THAT!! 

  • When You Are Downrange You Q

    6 Hampton Roads Warrior and 1 RVAer came out to enjoy a Sunday Funday beatdown. Since we had a mixed PAX today, The F3 VA app says it was sunny and 72. The SF’s were planted and the PAX got to work.

    Here how it went down:

    COP (ALL IC)

    SSH, 5 HRM’s, DQ, 6 HRM’s, Hillbillies, 7 HRM’s, LBC’s, 8 HRM’s, Crab Cakes, 9 HRM’s (or 10 since YHC last count), Arm Circles

    Mosey to the field next to the pond

    THANG

    Whatchamacallits Ladder – Mosey across the field and complete 1:4 whatchamacallits then mosey back and complete 2:8. Rinse and repeat till 10:40

    Mosey down the path to the third shelter

    Triple Check – Abyss Merkins, Dips, Run to pull up bar x5 Pull up and run back

    Indian Run around Mt Trashmore to the option side to another shelter

    Picnic Fun – x10 Dip IC and x10 Derkins IC

    Indian Run/AYG/Mosey back to the SF’s

    Thunderstuck – While listening to Thunderstuck by A/C complete one Merkins everything time the word “Thunder” is said. LBC’s during the long bridge.

    MOLESKIN

    With YHC’s M needing to work one weekend a month in VA Beach while our youngest it still breastfeeding, this give YHC the opportunity to post with the Hampton Road PAX. This was YHC’s first trip to a Mt Trashmore and it definitely lives up to its name. We did not really use the hill today so maybe next time.

    It was great to catch with Free Fall since the Colonial and to see SubMac again. Also great to finally meet Scully and the rest of the PAX I had heard about in the Facebook page.

    SPIT ON THAT!!

  • Tomato Burst

    5 DaVillans arrived at a much needed cooler start of the week to get in some miles

    Routes were as follows:

    Mudface and No Idea headed out for their 3 Mile ruck. They did hit the trails which they mentioned later was a bad idea.

    Rounders, Mayhem, and YHC headed out onto Atlee Station and over the bridge. Mayhem got behind and decided to head back for a couple laps around the parking lot. Rounders and YHC turned back at the Bojangles, check on Mayhem, then headed for a loop around the schools and part of Honey Meadows to get close to 4.25 miles.

    We got a late start to due to MudFace being a LIFO but still managed to keep a 8:40 pace.

    Glad to have Rounders and Mayhem out for their first post at Tomato Run

    SPIT ON THAT!!

     

  • The Merkin Row Murph

    8 Davillians including one FNG, arrived for this months edition of the Kettlebell Murph

    This is how it went down:

    THE MURPH +

    1 mile run (well about 3/4 mile) – Loop around the school, through the bus loop, and around the parking lot two times

    50 (single count) Merkins Rows (To celebrate YHC’s 50th Q this year)

    10 Rounds of the following:

    • 10 Sit-up + Press
    • 20 Lawnmowers (10 each arm)
    • 30 Goblet Squat

    1 mile run to finish (this didn’t happen)

     MOLESKIN

    It always seems the reason why the PAX never finishes the Murph is the fact the mumble chatter is non stop. This week was another example of this is.

    It all got started with Mudface (prior to the workout) complaining about the rock Rounders gave him during the convergence on Monday. Oh look who just pulled up, Rounders! Rounders denies this fact.

    YHC knew he would hear complaining about the Merkin Rows from the PAX and off course Mudface lead the charge with that. On the subject of Mudface he became a very proud Dad today witnessing Chewy doing thing he be waiting on: Good form and making fun of No Idea.

    Rounders decided to take it easy and not bring his 50 lbs kettlebell today. Good we didn’t need another bloody nose today

    Welcome to Mayhem. He both a pastor and an Allstate agent. He was not originally named Mayhem. Rounders thought he said his name was “J-Wow” during the COT and No Idea mentioned there is a Rock in their commercials so J-Rock became the name.  After thinking it over YHC decided that Mayhem would be better since those commericals are better well known.

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Iron Pax Modified

    7 Davillians where able to make it out on the first day of school and enjoy the last workout of the summer.

    This is how it went down:

    Mosey to the track next to Cool Spring ES

    COP (ALL IC) – SSH, DQ, LBC’s, Dying Cockroach, Imperial Walkers, Arm Circles

    THANG

    4 Corners (with a Iron PAX twist)

    While running around the track stop every 100 meters and complete exercises:

    1. 25 Pull Ups
    2. 25 Merkins
    3. 25 Squats Thrust w/ Coupon
    4. 25 Lunges then sprint 25 yards

    Rinse and Repeat till Q called time

    PAX then mosey back to the SF while switching who would be hallelujahing the coupons

    Numberama, Namerama, Announcements, OPUS took us out

    MOLESKIN

    Last week was the finally week of the nation Iron PAX challenge and since YHC did not have a bootcamp Q a “modified” version was put together so those not participating (everyone but YHC) could enjoy.

    The orginal challenge calls to complete 1 mile run then 50 pull ups, part 2, 3, 4 four times, follow by another 50 pull ups, and finish with a mile run. The PAX was able to get the 2 miles completed and 3/4 of the exercises while focusing on form. Not bad!

    Flounder asked why the PAX seemed light today. Since he is a double hate with no kids, we had to explain what happens on the first day of school.

    TClaps goes out to Spike today who not only crushed the workout but ran to the AO and back giving him a total of 4 miles.

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • A DaVille Labor Day Takeover

    43 Redwood including several 2.0’s and one FNG from near and far arrived in the north for a labor day convergence. The shovel flags were planted, YHC asked the PAX to circle up and gave the disclaimer, then we went to work.

    This how it went down:

    Warm Up (PAX Choice) – Follow Spit for a lap around the large lake for about a 3/4 mile run or stay with Mudface and swing around the kettlebell some.

    Circle up and pass the Q to Opus

    The Tubthumping – Run in place and do a burpee whenever the words “I get knocked down” are sung in Chumbawamba’s Tubthumping. Plank and do mountain climbers in between the “I get knocked down” moments.

    Pass the Q back to Spit

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

    THANG

    (split into two groups: 1st group stay with Spit and 2nd group goes with The Carpenter)

    Group 1
    Spit’s Q

    Grab a cinder block and mosey to the far field

    Bears & Blocks – Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

    20 Coupon Swings

    Lunge & Blocks – With the cinder block overhead lunge back across the field

    Mosey back to the SF’s to drop of the blocks

    Opus’ Q

    Circle up

    Tabata – 20 sec all you got and 10 second rest. 8 sets of the following: Merkins and Werkins. 1 minute rest then 8 sets of WW2 Situps and American Hammers

    Helix’s Q

    11’s – Dirty Dog and Donkey’s Kick

    Group 2
    The Carpenter’s Q

    Mosey towards the first lake. Stop at the pile of rocks. Pick up a rock and “hallelujah walk” to the pavilion. 

    Count off by 2’s.
    1’s start at the picnic tables under the pavilion. 2’s circle the pavilion on the outside.

    1’s do the following all IC
    5 skull crushers, 5 dips, 5 skull crushers on other side.
    Repeat with 10 reps, 15 reps, 10 reps, 5 reps.

    2’s do the following all with the same IC
    5 SSHs, 5 hand release merkins, 5 SSHs
    Repeat with 10 reps, 15 reps, 10 reps, 5 reps.

    Switch (2’s to the pavilion, 1’s outside the pavilion) and repeat the sets…

    Pick up rock and “hallelujah walk” back to the pile and toss the rock back.

    Spike’s Q

    Mosey to the field.

    11s – 1 burpee, 10 WWII sit-up

    Circle up for 5 MOM – Burpee Shuffle 

    Numberama, Namerama, Announcements, Bodo’s took us out

    MOLESKIN

    A great turn out for this convergence. With school starting tomorrow and several PAX enjoying the summer one last time, YHC wasn’t sure what the turn out would be. The AO was secured not by Big Blue this morning, Mudface was the first to arrived. YHC and The Carpenter were not far behind. The trio set up the AO and went over the plan of attack. The PAX keep rolling in while YHC asked a few DaVillians before hand to planned to Q at some point. It seemed DaVille had the largest showing with 16 (including 2.0’s) PAX members. Glad we had a great turn out for a workout in our backyard.

    Mumble chatter was heavy in the beginning especially during the run. YHC could hear Lab Rat even when he was on the other side of the Lake. As time went it on it did seemed to get quieter.

    Most of the PAX were experiencing Opus’ newest exercise The Tubthumping for the first time. Opus told YHC later one it was hard to explain what to do because he was so out of breath from Mudface’s kettlebell exercises. It took a little while but the PAX seemed to catch on.

    YHC would like to thank all those that help make this happen including Papa Spit for catering the food.

    Please feel free to share you favorite moments in the comments.

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Tomato Bro Code (sort of)

    4 Runners and 2 Ruckers arrived at Atlee high school for the finally bro code run of the summer (or so we thought).

    This how it went down:

    ROUTES 

    Ruckers – Completed their normal route out to Honey Meadow and back for about 3 miles

    Runners – Bridge is not completed so time for a new route. Leave the school head left onto Atlee Station, up and over the bridge left onto Barnfield Ln, left onto Rutlandshire Dr, right onto Combs Dr, Right onto Cool Spring Rd, Left into Cool Springs West, take a loop around the subdivision, head across Cool Spring Rd onto Hughesland Rd.

    At this point we ran into some other F3 brothers that live in Rutland that have their own neighborhood run so we joined their PAX. Turn around on Hughesland Rd, Right onto Nolanwood Dr, Left onto Crestland Dr.

    Then we hit the paved trail which leads us back into Cool Spring West. Did a loop on the trail then split off from the Rutland crew and headed right onto Cool Spring Rd. Back over the bridge to complete 5.5 miles and a little overtime run of 51 minutes

    MOLESKIN

    Well this wasn’t YHC orginal plan for the run but sure did enjoyed it. Glad to have Honey Do out in Daville once. We will see you again on Friday from the sounds of it.

    The plan was to have a Bro Code run today but Lab Rat’s fresh leg and Phonics pushing the pace, the run became a little longer and a little faster than what YHC had anticipate.

    It was good to run with the Rutland crew for a little bit. This maybe become a regular things on Mondays (we will have to see).

    Mumble chatter seemed to focus around the upcoming convergences and some of the PAX stories from recently tour stops. Also unanimous decision has been made to plan to stop by Bojangles for some BoBerry biscuits next time.

    ANNOUNCEMENTS
    • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
    • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast

    SPIT ON THAT!!

  • The Iron PAX Cinder Block Party

    16 Non PuppyPiler, arrived at another glorious sunny and 70 morning in RVA for a Saturday edition of the Iron PAX challenge.

    The coupons were dropped off, the Giant Weinke was written, and the shovel flag was planted in its normal hole.

    This is how it went down:

    Slaughter Start – 10 Burpees OYO

    Mosey down the road to the center on the opposite side of the Carillon

    COP (ALL IC)

    SSH, DQ, Helicopters, LBC’s, Merkins, Arm Circles

    Mosey to the field in front of the Carrillon. The PAX found coupons waiting for them

    THANG

    Week 3 Iron PAX Challenge (As many reps as possible in 30 mins)

    15 Burpees Block Jump Overs
    50 Hand Release Merkins
    Broad jump 10 yards out and 10 yards back

    14 Burpees BJO’s
    50 Goblet Squats
    Broad jump 10 yards out and 10 yards back

    13 Burpees BJO’s
    50 LegRaises w/Coupon in arms extended ChestPress position
    Broad jump 10 yards out and 10 yards back

    Rinse and Repeat sets until time is called but start with 12 Burpees BJO’s, then 11, and so on.

    Some More Coupon Fun

    25 Flutter Kick Press, run 25 yards out and 25 yards back, rinse and repeat till Q calls time (about 5 mins)

    25 Swings w/Coupon, run 25 yards out and 25 yards back, rinse and repeat till Q calls time (about 5 mins)

    25 Coupon Burpees (audible called around 20ish), Sprint 25 yards out and 25 yards back

    Mosey back to SF with Coupons in hand

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Wow what a morning! The Iron PAX challenge was a really doozy this week. YHC has been taking on this challenge week after week but really has been the only one in RVA to do. Not after today!

    YHC arrived early to step up then headed to normal meeting spot around 5:50 to find Swirly (of course) and Gomer Pyle the only two waiting. Since today was also Puppy Pile, YHC was expecting a lite PAX. Still a PAX of 16 is a solid number including a guest appearance by OBT. It’s always great to have him join us.

    The mumble chatter was it’s normal self during the COP but seem to drop off during the challenge. YHC wonders why? 🙂 This also will probably be the closest you will ever get to Saab participating in a kettle bell workout. Mission accomplishment.

    The Giant Weinke was a must today. YHC even had to check it from time to time.

    YHC enjoyed Bleeders version of a “Helix squat” but placing his coupon upright and sitting on it. The rest of the PAX seemed to get a good laugh from that as well.

    Welcome to our FNG Whatley! We got another dentist in the PAX. Hope to have you back again soon!

    TClaps go out to Hardywood, Goldberg, and Posh for double dipping today.

    ANNOUNCEMENTS
    • If you kept your reps counts and would like see you stand this week with F3 Nation on the challenge go https://f3greenwood.com/
    • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
    • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast

    SPIT ON THAT!!

  • Where the blacktop ends…

    21 Redwoods including one FNG came out to to enjoy this unusual cool summer morning and for YHC’s 45MOM VQ.

    This how it went down

    Slaughter Start – 10 Burpees OYO

    Mosey to the blacktop

    COP (ALL IC)

    SSH, DQ, Helicopters, HRM’s, LBC’s, Dying Cock Roach, Arm Circles

    THANG

    PLT – 3 set of 20 each

    Chaos Four Corners – In groups of 5; 4 of 5 mosey to start exercises at different corners. On YHC’s Q The 5th PAX member runs to the first corner and completed 20 reps of the exercises with 1st PAX member. The 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Rinse and Repeat till reaching the four corner. Exercises were: Squats, Heels to Heaven, LBC’s, Freddie Mercury’s.   All PAX completed 20 HRM’s at the end.

    Partner Carrier – Partner up, carrier partner to first corner then complete 10 Booyah Merkins, switch, rinse and repeat 10 Booyah Merkins at each corner.

    Partner Wheelbarrows – Partner up (some new), wheelbarrow across the blacktop (switch when needed) and complete 10 PLT each. Wheelbarrow back and complete 20 PLT each. Rinse and Repeat

    Captain Thor – 1:4 ratio rep increase. Complete 1 WWII situp and 4 American Hammers, mosey across the blacktop, complete 2 and 8. Rinse and Repeat till 10:40 (on in this case when YHC called time)

    Mosey back to the SF

    1 MOM – 10 Merkins IC

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC has had the great opportunity to become a regular at 45 MOM since the start of the summer and with a schedule change, he plans to keep that going move forward. It’s hard to believe after being apart of F3 for 2 1/2 years, YHC had never Q’ed 45 MOM. The Carpenter always calks Dogpile the “Superbowl” of F3. If that is the case 45 MOM would have to be the conference championship.

    The plan of the day? Don’t leave the blacktop. Plan successful! Things got started with what seemed to be a very quiet COP. With no Saab or Lab Rat that would make sense. Before starting the Chaos Four Corner, YHC ask them PAX to listen up since this one would need a little explanation. Of course there was a lot of mumble chatter but for the most part the PAX seemed to listen.

    Everyone seem to be fired up today. YHC didn’t think we would get halfway through Captain Thor before calling them. Hardywood and Swirly nearly finished it.

    Welcome to the PAX Buttermaker! His name comes from the fact that his is a “all in” little league coach. Hope to see you again soon.

    SPIT ON THAT!!

  • The Race Set Before Us….

    Warmorama: SSH ICx25, 10 Burpees, Imperial walkers IC x 20,

    The Thang:

    Hight knees, Butt Kickers to the Senior Center,Balls to the wall hold while all PAX 10 count 

    Crossovers right and Left, 25 OYO Squats, Duck walk, Lunges 

    Mosey back to the playground 

    5 Pull ups

    10 Push ups

    15 V ups

    20 Bobby Hurleys 

    25 Squats 

    Lap around the Senior center 

    Repeat

    The work was intended to be OYO and repeating. The lesson was as men we will be called to rinse and repeat the things that God has called us to. The problem is we judge our success by the man beside us instead of the obedience to the task in front of us. No one else runs your race. No one else is husband to your wife or father to your children. Look to your creator and father for your approval. So shake off the comparison trap and run your race. This is the beauty of F3. Everyone one of us is in different stages of our lives, at different fitness levels, and at different maturity levels but still the gloom welcomes all of us the same. Embrace the suck, show up, get better, and link arms with the HIM’s around you.

    Hebrews 12:1–2 (ESV)

    12 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

    Mary: Plank 10 count circle, 20 IC Scissor kicks, 20 IC Freddy Mercurys, 15 IC Dyeing Cockroaches

     COT: Prayers for Brady’s lost dog, Cover Charge moving into a new house Monday 

    Announcement: BROLYMPICS October 27th 

    Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is. 

    Snickers OUT