Author: Spit

  • IronPax That Beach!!

    2 Warriors of the vaca, arrived at the sandy footsteps of their beach cottage to get this weeks Iron Pax Challenge.

    With Bells in hand this is how it went down:

    THANG

    Warmup – DQ, Helicopters, Arm Circles

    Week 2 Iron Pax Challenge – Premform as many reps as possible in 8 mins. After every 25 reps run 25 yds out and back (50 yds total). Rinse & Repeat until 8 mins is up. Rest 2 mins (no more, no less) between sets. Sets were as follows (ALL W/ KB):

    • Set 1 – Thrusters
    • Set 2 – Curls
    • Set 3 – Swings
    • Set 4 – ManMakers (aka KB Burpees)

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Since YHC decided last week he would be participating in this Iron Pax challenge, somehow this weeks challenge had to get done. YHC was able to talk his double respect father-in-law into posting. He took it lite manly join to make sure YHC had a witness to the reps completed.

    The PAX had the added challenge on running in the sand which everything can agree sucks (atleast it was only 50 yds at a time)

    SPIT ON THAT!!

  • The Twenty Difficulties – The Buddha at LMM

    There are twenty difficult things which are hard for human beings:

    1. It is hard to practice charity when one is poor.
    2. It is hard to study the Way when occupying a position of great authority.
    3. It is hard to surrender life at the approach of inevitable death.
    4. It is hard to get an opportunity of reading the sutras.
    5. It is hard to be born directly into Buddhist surroundings.
    6. It is hard to bear lust and desire without yielding to them.
    7. It is hard to see something attractive without desiring it.
    8. It is hard to bear insult without making an angry reply.
    9. It is hard to have power and not pay regard to it.
    10. It is hard to come in contact with things and yet remain unaffected by them.
    11. It is hard to study widely and investigate everything thoroughly.
    12. It is hard to overcome selfishness and sloth.
    13. It is hard to avoid making light without having studied the Way enough.
    14. It is hard to keep the mind evenly balanced.
    15. It is hard to refrain from defining things as being something or not being something.
    16. It is hard to come into contact with clear perception of the Way.
    17. It is hard to perceive one’s own nature and through such perception to study the Way.
    18. It is hard to help others towards Enlightenment according to their various needs.
    19. It is hard to see the end of the Way without being moved.
    20. It is hard to discard successfully the shackles that bind us to the wheel of life and death as opportunities present themselves.

    THE THANG

    WARM-UP – Wind mills, bend-and-reach, legs spread bend-and-reach, one lap around park

    Three kettle bell exercises (1×20) per evolution, while meditating on one of the Twenty Difficulties:

    Evolution 1

    Halos

    Lunge

    Goblet Squat

    Evolution 2

    Press and Push

    One-arm extensions

    Beep, Beep – I’m a Jeep

    Evolution 3

    Squat and curl

    Plank

    Upright row

    In between evolutions, 5-minute run, then bear crawl or crab walk 15 yds

    COT

    Prayers for continued strengthening of the Pax
    Prayers for Fire, Police, EMS, Military
    Welcome visiting Pax F3 Spit from Richmond
    Congrats to Snickers and other GO RUCK finishers – Strong Work!

    MOLESKIN

    As a preacher’s kid growing up in the church, there was an implied expectation to make everyone *happy. Hence, I quickly got into the business of *trying to make people happy. I have seen this unrealistic dynamic work out in friendships, my marriage, and most especially with my kids. And the results have often been mixed if not disastrous.

    Alas, I have become weary.

    Trying to make people happy is that way. It also makes you anxious, fearful, apprehensive, uncertain and a dozen other unappetizing states of being.

    So recently I’ve stopped.

    “So you’re giving up?” said a friend.

    “No, I think I’m just letting go,” said I.

    Life is difficult (see above), and the only real thing we can do is sit with each other at our respective times of distress and suffering. Sit and sit quietly. You’d think the “doing” would be the hardest thing in trying to relieve someone’s suffering, but it’s actually the “not-doing.”

    Hoff, out

  • Be Prepared

    3 regulars and 3 summer tourists arrived at KB workout with only 4 KB’s. Spit made a quick dash back to the house to pick some more. Hot Potato Q was in play today so Mudface got things started

    This is how went down

    COP – SSH, HRM’s, DQ, Arm Cirlces

    THANG

    Spit not back yet

    Medicine Bell Pass – Line up at side of the parking. One Pax pass Mudface’s 40 lb bell to next Pax then runs to the end of the line. Rinse and repeat till the PAX reach the other side of the parking lot

    Spit is back with two more KB

    Over/Under – In the same line and same KB, One pax pass the KB over their head then the next under their legs. Rinse, Repeat, and switch spots when needs till the PAX returns to the original side of the parking lot

    Mudface pass the Q to Spit, mosey to the bus loop

    4 Corners – 10 KB Burpees, 20 KB Swings, 30 Sit Up Presses , 40 Halos while doing the slingshot walk between corners

    Spit passes the Q back to Mudface

    KB Whatchamacalit’s – 1 Merkins Row/4 Overhead Press, rinse and repeat till 10 Merkin Rows/40 Overhead Press

    Mudface passes Q back to Spit, mosey to the SF

    3 MOM – Boat/Canoe on Chewy’s call, 20 Goblet Squat Press OYO

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC (Spit) forgot one of the best lesson from his days as a Boy Scout, “Be Prepared”. Phonics already had reached out to YHC to request the 25lb KB but obviously that wouldn’t be enough today.

    Mudface quickly took things over and started the COP without KB. Afterwards since YHC was still heading back with the 2 extra bells, Mudface and some single bell exerices up his sleeve.

    It was great to have Swiper, Phonics, and Punch join us today. Mumble Chatter focused around our favorite AO’s and the up coming CSAUP and convergences.

    ANNOUNCEMENTS
    • YHC challenges the rest of the neno-regions to the Iron Pax challenge. For full more details click the link
    • HDHH tonight – Kubota as has the Q. See the preblast
    • PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
    • Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
    • Labor Day Convergence 9/3 – See preblast 

  • Iron Pax Comes to RVA

    6 Davillians heard the call and headed to Atlee HS on this fine 70 and sunny day. The SF was planted and the PAX got to work.

    The is how it went down:

    Mosey to the bus loop

    COP (ALL IC) – DQ, Helicopters, Arm Circles

    THANG

    Iron Pax Challenge

    4 rounds of the following: 50 Air Squats, 40 WWII Sit ups, 30 Merkins, 20 Jumping Lunges (each leg), 10 Burpees, Lap around the bus loop (400 meters)

    PAX finished early time for some extra. Mosey to the front of the HS

    Triple Check – People’s Chair, LBC’s, Bear Crawl to the sidewalk and run back

    Mosey back to the SF

    3 MOM – Freddy Mercury’s, AL Prom Date, American Hammers

    Numerama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    A few days ago, YHC was on twitter and notice something F3 Hampton Roads (aka Dreamliner) retweeted about @F3IronPax. Our fellow brother from F3 Greenwood have sent out a weekly challenge to F3 Nation. YHC took one looked at it and knew the DaVille boy would be up for the challenge.

    The Pax staying mainly together the whole time with all finishing around 26 to 27 minutes. Kit Kat was a sit up beast, Wheelie could bust out some Merkins, and Bulkhead head made quick work of the squats. Emoji and Opus were solid overall. YHC did his best to reminder the PAX to keep good form but nothing beats have Helix there to show us how it is done (miss having you today Helix).

    ANNOUNCEMENTS
    • YHC challenges the rest of the neno-regions to the Iron Pax challenge. For full more details click the link
    • HDHH tomorrow – Kubota as has the Q. See the preblast
    • PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
    • Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
    • Labor Day Convergence 9/3 – See preblast 

    SPIT ON THAT!!

  • Labor Day Convergence – PreBlast

    Labor Day Convergence – PreBlast

    With the tour ending and the mornings staying darker longer, it’s time for the last convergence of the summer!

    Labor Day Convergence will be held at Three Lakes Park (400 Sausiluta Dr, Richmond, VA 23227) at 7 am hosted by DaVille.

    Coffeteria and a continental breakfast to follow be provide by Fairlake Catering.

    Bring your SF’s, your coffee mugs and we will see you on the 3rd!

  • Partner Up, Triple Up, and Quintuple UP

    10 Warriors (5 Davillians, 4 2.0’s, and one Summer Tourist) arrived a a overcast then raining Creek (no worries its always sunny and 70), to enjoy the end of the week with a beatdown.

    This is how it went down

    Mosey around the church in different ways including backwards, karaoke style, and forwards

    COP (ALL IC) – Invisible Jump Rope, Hand Release Merkins (HRM’s), DQ, HRM’s, Helicopters, HRM’s, Arm Circles (forward), HRM’s, Arm Circles (backwards), HRM’s.

    THANG

    Partner Up

    PLT in sets of 10, 15, and 20 each partner

    Triple Up

    Triple Check: HRM’s, LBC’s and run around the front parking lot

    Quintuple Up

    Chaos Four Corners: Teams of five, split up with a different person at each corner. The fifth partner starts running to the first corner to pick up the first partner. Before they head to the second corner they must complete 10 Jump Squats each, Rinse and repeat at each corner picking up the rest back on the way. 2nd corner – 10 2ct Mtn Climbers, 3rd – 10 Heels to Heaven, 4th – 10 LBCs. 10 HRM’s at the end

    Chaos Four Corners Reverso: Same as before but this time all PAX starts running and dropped one PAX at each corner then comes back to pick up PAX

    Partner Up

    PLT Is sets of 20, 15, and 10 each partner

    Mosey back to the SF, 10 HRM’s IC, Numerama, Namerama, Announcements, Wild Thing took us out

    MOLESKIN

    The Hand Release Merkins brought about an each challenge during the COP. It seemed YHC’s arms were going to fall off while doing Arm Circle. By looking at the rest of the PAX faces, YHC feels they would agree

    We had a cheering section this morning with a Southern Baptist Mission crew sharing our parking this morning.

    Glad to have Wedding Singer join us. Good Luck with the rest of your tour.

    ANNOUNCEMENTS
    • Swim Team practice at Dogpile tomorrow. Come prepare
    • Pre blast for Labor Day Convergence coming soon

    SPIT ON THAT!! 

  • How Do You Do A Merkin Row??

    A solid 5 arrived at Washington-Henry ES to get their KB workout in for the week.

    This is how it went down:

    COP (ALL IC)

    DQ, Helicopters, Cherry Pickers, LBC’s, Arm Circles

    THANG

    KB Dora – Partner up; for set of exercises one partner run a lap around the parking lot while other partner works on the exercise. During the rest of the exercises one partner weaves in and out of 5 cones then comes back while doing sling shots. Excerise were as follows:

    • 50 Merkin Rows
    • 100 Sit-up Presses
    • 150 Rack Squats
    • 200 Flutter Kick Presses
    • 250 Bob and Weaves

    Mosey to SF

    2 Minutes of Boat/Canoe

    Numerama, Namerama, Announcements, Helix took us out

    MOLESKIN

    YHC was inspired today but reading Johnsonville’s backblast from a couple of weeks ago at Circus. Since a Dora hadn’t be done at MANNDate in some time why not do one but make it better.

    Before starting the Dora, YHC went to the car really quick to pick up a 2nd KB. In his mind “Merkin Row” including using two KB (see video) but the PAX advise YHC that only one is needed. Since this was YHC’s Q, we used two. This seems to add an extra challenge.

    Mumble Chatter seemed low but the PAX did make great time with the Dora which gave us time for Boat/Canoe

    As always Helix showed us how it was done with form.

    ANNOUNCEMENTS

    Ghost Flag at 45 MOM tomorrow! Lets go get it!

    SPIT ON THAT!!

  • The KB Horseshoe + Some

    A Lucky 7 arrived at Washington-Henry ES for a little horseshoe fun

    This is how it went down:

    Slaughter Start – 5 KB Burpees

    COP (ALL IC) – Helicopters, DQ, Arm Circles

    Mosey to the bus loop

    The Lucky Horseshoe 

    Using the bus loop:

    1 Lap – 20 Merkins
    1 Lap – 20 Merkins,  20 Goblet Squats
    1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings
    1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses
    1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
    1 Lap – 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
    1 Lap – 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
    1 Lap – 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
    1 Lap – 20 (2ct) American Hammers with KB

    Victory Lap

    Mosey back to the front of the school

    Triple Check – Donkey Kicks, KB Burpees, Lap around the parking lot

    Numerama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    The last time YHC can reminder completing the Lucky Horseshoe was during Tuckahoe Takeover last year and Honey Do was so kind to introduce us to it. Guess what? It still sucks!

    Off Shore lead the PAX with YHC trying to keep up. The rest of PAX wasn’t far behind. The PAX made short work of the Lucky Horseshoe so YHC has made a mental note to extend the run next time.

    Yard Sale is a donkey kick beast! Not sure if anyone else can go that fast for that long.

    Glad to have Lockjaw and Off Shore join us today. Good luck with the rest of your summer tour

    ANNOUNCEMENTS 
    • HDHH Tonight at Triple Crossing. See Lockjaw’s Preblast
    • Puppy Pile this Saturday at 7:05

    SPIT ON THAT!!

     

  • Babies, Bunnies, and Jason’s Deli

    2 Warriors didn’t let the weekend hangout stop them from getting some miles in.

    This is how it went down:

    ROUTE

    Head out of the Atlee parking lot down the access toad and completed the Kings Charter loop and the Honey Meadows trail loop for 5.25 miles

    MOLESKIN

    It was great to catch up with Hardywood this morning. Congrats on completing the Summer Tour before the 2.0’s arrival.

    YHC counted 10 bunny sightings during the run this morning. So glad Hardywood got a glimpse of the DaVille wildlife.

    At the end of the run, YHC and Hardywood figured out that we both had worked for Jason’s Deli in the pass. Both of us are glad that life has lead us to better pastures.

    ANNOUNCEMENTS – Puppy Pile this Saturday @ 7:05

    SPIT ON THAT!!

     

     

     

  • Where there is multiples of two…

    6 Davillians and 2 summer tour participates arrived at Atlee High School for some partner up fun

    This is how it went down:

    Mosey around the parking, pick up Hardywood, then head to the blacktop behind Atlee 

    COP (ALL IC)
    • Invisible Jump Rope
    • Helicopters
    • DQ
    • Merkins
    • LBC’s
    • Heels to Heaven
    • Arm Circles
    THANG

    Mosey to the “WALL”

    Donkey Partners – Partner Up, First partner does Donkey Kicks while second partner touches a tree. Switch, Rinse and Repeat touching 2 different trees then 3 different trees. The Peoples’ Chair for the six

    Mosey to the tennis courts

    Four Corners (Partner Style) – Partner Up, Each partner completed 10 Merkins, 20 (2ct) Mtn Climbers, 30 LBC’s, and 40 SSH. Partner carriers between the corners

    Mosey to the field

    Partner Beast – Partner Up, One partner is completing an exercise while the other holds Al Gore or plank then switch. Exercises were: Merkins, Carolina Dry Docks, Mtn Climbers, LBC’s, Heels to Heaven, and Burpees

    Mosey to the exercise station

    Pull Ups and Jerkins – Partner Up, complete 10 Pull Ups  and 10 Jerkins each

    Indian Run (with optional Burpees) back to the SF

    PLT Medley – Partner Up, Each partner completes sets of 20, 10, and 5 PLT’s

    Merkin Ring of Fire then Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    As YHC’s M would say “I hate odd numbers!” so at 5:30 when the 7 member PAX started to mosey, YHC wasn’t sure if the “plan” for a partner day would be able to happen. Thankfully Hardywood pulled in at 5:30 and 30 second so audible didn’t need to be called.

    YHC witness today that completing exercises as partners brings out the best each of use. There was more encouragement then normal, during the Beast the partners not “schedule” to do Burpees still did them, and the PAX seemed to move just a little quicker. This was just a great reminder that F3 is nothing without our fellow brothers by our side everything step of the way.

    Thanks to E.F. Hutton and Hardywood for the making the trip to “The North” today!

    ANNOUNCEMENTS
    • T-Claps to Hardywood who should be done with his summer tour by Monday
    • DaVille will be Q a Labor Day Convergence – Detials coming soon

    SPIT ON THAT!!