Author: Spit

  • F4 – Fourth F Being Family

    Spit posting for Pick 2

    A Total of 21 including 9 FNG’s (Guys and Gals) and 7 2.0’s arrived at New Highland BC on Friday to help Pick 2 celebrate his wedding weekend.

    This how it went down:

    Mosey around the church one lap then head to the field

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

    THANG – Mosey the pavilion

    Triple Check – Dips, Skull Crushers, Run down the gravel road and back. Rinse and Repeat 3 times of course

    Mosey back to the field

    3 BALL

    • PAX was divide into to teams
    • Have one group start “at bat” and the other group start in the field. The group “at bat” should create a batting order that they maintain for the entire game
    • The first participant at bat kicks each of the three balls into the field, one at a time, and then runs the bases. The kicker tries to kick the ball into open space so the fielders do not catch the ball. Fielders attempt to catch and/or retrieve the balls as soon as the first ball has been kicked, while being aware of the other balls being kicked.
    • Fielders collect all the balls and place them in the bucket beside “pitcher mound”. Fielders work together to run and hand off the balls to each other to get the balls to the bucket.
    • Participants must be on a base when all balls are placed in the bucket. Once on a base, participants are not required to run to the next base. They can decide to stay on the base if they do not think they can make it to the next base before all the balls are placed in the bucket. If they are between bases when balls are all returned to the bucket, they return to the previous base. More than one participant is allowed on a base at a time.
    • Runs are scored each time a participant reaches home base safely.

    Mosey to SF for Numerama, Namerama, Announcements, PICK 2 took us out

    MOLESKIN

    This was a nice change of pace at The Creek last Friday. We had a great showing from wedding party including the father of the bride (Blue Tux), father of the groom (Vila), and The bride herself (Pick 1).

    The 2.0’s seem to enjoy 3 Ball the most but YHC did notice a few adults getting into as well.

    To learn more how 3 Ball works watch the video

    Congrats to Mr. and Mrs. Pick 2 on their marriage this past Saturday!

  • Trail Day

    3 Davillians and 1 PAX on their summer tour, ventured out on this humid Monday morning.

    ROUTES

    Singer and YHC headed to the Cross Country trails and through the Honey Meadow trails then back through the estates, then one lap around the gravel track before heading back to the parking lot for 4ish miles

    Mudface (with his 30lb Ruck sack) and No Idea loop around Honey Meadows and back for 3ish miles

    MOLESKIN

    Great to have Wedding Singer up in DaVille this morning. Mumble chatter was mainly about the fact both us dealing with a new born and a toddler as at the same. Also spent time getting to know each other better.

    TClaps go out to Mudface carrying that ruck suck (sorry sack) in this humidity!

    SPIT ON THAT!!

  • Battle Ropes and a Route 22

    From Chowdah recently down range post at F3 Memphis

    THE SCENE: I emerged from the forest and couldn’t seem to shake off the robe of humidity at 75°F.  Mental note:  Apply more Slicnut™.

    F3 WELCOME & DISCLAIMER

    WARM-O-RAMA:
    SSH IC X 20
    Arm Circles IC X 10 Both Arms
    Daisy Pickers IC X 15
    Imperial Walkers IC X 15
    Plank Jacks IC X 15

    THA-THANG:
    Mosey to the skate park
    Barney blessed us with the use of his Battle Rope.

    Round 1

    Every 30 seconds the PAX rotated between Carolina Dry Docks and Big Boy Situps

    1 PAX starts with alternating rope slap.

    Once the bell rang (30 Seconds) PAX 1 goes to Bear Balls to the Wall and then falls back in line with Rest of PAX

    When PAX 1 leaves the rope PAX 2 takes over.

    Round 2

    Same as above but…

    Route 22 (Route 66 but not enough time.

    Build up to 11 – Traveling from light pole to light pole
    Burpees
    Jump Squats

    Mosey back to flag

    MARY:

    Hello Dolly IC x 15
    Rosalitas IC x 15
    Pickle Pounders IC X 15
    LBCs IC X 15

    COUNT-OFF & NAME-O-RAMA
    12 PAX (0 FNG) Kotters to Megatron and 1 Willie Lowman Chowda from Richmond VA
    CIRCLE OF TRUST/BOM:
    Encouraged each PAX to be prepared to share your faith.  There are many missed opportunities that let pass because of fear etc.  Step up and give someone the opportunity to decide for themselves.  If it was easy everyone would do it.  Preparing to go on a mission trip makes you think about it, but everyday we have the opportunity to tell others what God has done for you.  Don’t let these opportunities pass.  As my pastor says, these nudges to talk about your faith are not from your flesh and they sure aren’t from satan.  So they must be from God.  Obey or not, it is your choice.

    MOLESKIN:
    Barney’s rope ain’t no joke.  I haven’t done the rope in a while and I could tell.  Actually a few PAX may remember a beautiful dark wet morning at Tom Lee park where Bruce lead a BLOP.  We experienced the soggy wet battle ropes YHC aptly named them WOTs (Week old tampons).  Today our rope was dry except for the mist of sweat that they generated from each of the PAX.  Lots of mumblechatter today.  T-Claps to Megatron back from a back injury and Jasmine made the journey over from the Morg.

  • The Fab Five

    5 Davillians not on vacation or participating in the summer tour arrived on this sunny and 75 morning (yes it seems we have even gotten as warm as Hampton Roads in RVA) at DaVille.

    Some short pleasantries were had and the PAX got to work.

    This how it went down.

    Mosey down the sidewalk past the HS and MS to the gravel track/field

    COP (ALL IC)
    • SSH
    • DQ
    • Helicopters
    • Merkins
    • LBC’s
    • WWII Sit-ups
    • Arm Circles
    THANG

    Mosey to the DaVille Rusty Cage

    5 Man Triple Check – 10 Pull Ups or 20 Decline Merkins, 20 Dips, 3 Man Tire Flip Up and Down the track.

    Mosey off campus to the Honey Meadow’s Roundabout 

    Circle Crawls – Start at the curb, bear crawl to the center complete 5 Merkins, crawl bear back complete 4, rinse and repeat till down to 1.

    Mosey  down Honey Meadow Rd to the Dam switching from regular mosey, to backwards mosey, to backwards lung, back to regular mosey on Q’s call

    5x5x5 Hill – Complete 5 WWII Sit up, run down the hill complete 5 (2ct) Mtn Climbers, Bernie Sanders up the other hill, complete 5 merkins. Rinse and Repeat 5 times

    Mosey back to the Rusty Cage and complete Dips (IC) for the six

    Indian Run with optional Burpees back to the SF

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    During YHC’s run yesterday, he got inspiration to take the PAX today off campus today. This is always a tough call since not all PAX members would classify themselves as “runners”. Even with this being the case, YHC decided to still to put the plan in place.

    Mumble Chatter was pretty low for the most part. Since most this PAX was either very new or hadn’t posted much together, the time was spent during the running getting to know each other and words of encouragement.

    Couple more highlighters:

    • Helix was at the head of the PAX the whole time. Way to crush it!
    • Bulkhead is looking strong at every post
    • Glad to have Glide out for his 2nd post
    • Pick 2 wishes he had worn his Fitbit today since we traveled over 2.5 miles
    • The PAX ran into Hurricane while on the track. Hope to have him back out again soon

    ANNOUNCEMENTS

    • PuppyPile this Saturday at 7:05pm. Sippy Cup will get things started
    • July 4th Convergence at Tredegar – See Kubota’s Pre-Blast

    • July 6th Special Workout at The Creek – Pick 2 has the Q, details to follow

    SPIT ON THAT!!

     

  • No Idea Who Has The Q

    2 Davillians arrived at Atlee this morning to continue their June Challenge with some miles. Since the Q was a no show, YHC to the lead.

    YHC headed out down to the trails and through Honey Meadows. Stopping a few times to get in some Merkins and WWII sit-ups for a total of 4 miles

    MudFace stayed back a little while to see if No Idea would be a LIFO then heading out on his Ruck. He got in some overtime and covered 3.5 miles

    MOLESKIN

    YHC finally made it back out for a morning run in hopes to have some summer tourists present. Non took the call today so a solo run was put into place. Good to have Mudface back after his trip last week. YHC and Mudface did cross path at one point confirming No Idea’s fart sack got him today.

    Next Week YHC has the Q as long as 2.0 #2 hasn’t arrived.  Vinny is planning to make a visit in hopes to see others on their summer tour come out as well.

    SPIT ON THAT!!

  • The 2.0 That Lead Us All

    6 Davillians that were not participating in the summer tour stormed the ground of New Highland Baptist for a Hot Potato Q (or in this case a 2.0 Takeover).

    This how it went down:

    Spit’s Q

    Mosey around the church one lap stopping 8 times to complete 5 merkins

    COP
    • Invisible Jump Rope
    • DQ
    • Imperial Walkers
    • WWII Sit-ups
    • Arm Circles
    Slash’s Q

    Four Corners – 5, 10, 15, then 20 Heels to Heaven

    Mosey to the field

    Decline Ladder – 10 WWII Sit-ups, Run across the field, 9 WWII Sit-ups, run back. Rinse and Repeat till down to 1

    Mosey to the Pavilion

    Partner Burpees – As partners complete 50 Burpees. One partner works on Burpees with other partner run up and down the gravel road. Switch and repeat.

    Mosey back to the parking lot.

    4 Corner Escalator – 5 2ct American Hammers and 5 Merkins, increase by 5 at each corner till completing 20/20. Short 10 count rest then repeat going down 20/20, 15/15, 10/10, then 5/5

    1 MOM – Merkins (IC) and 10 Heels to Heaven

    Polar Bear Tracers – using the side lot bear crawl and complete one Merkin at each parking line (10 total)

    Moesy back to the SF

    Ring of Fire – 5 Squats then  1 Burpee

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    This was the first “official” day of summer for the kids in Daville. With that being the case YHC noticing the Q was vacant for today proposed that we make today a 2.0 lead workout. There was no response on FB Messenger other than a thumps up from Pick 2. Well scratch that idea, Plan B normal Hot Potato.

    With it being the first day of summer and RAMM special ride, YHC wanted what the numbers would look like. Yard Sale and Emoji pulled in early giving us some good ol pre-workout mumble chatter. Just after 5:25 Spike pulled up with Slash (his 2.0) and our newest PAX member Bulkhead (2nd post). It seemed that Slash was excited about leading some this more. Ok then Plan C!

    YHC got things started and passed it Slash who pulled a Swirly and didn’t give it. He crushed it! YHC has never seen the PAX so spent at the end. Slash had the PAX moving non stop.

    Glad to have Bulkhead out once again. Hope to see him as regular soon.

    ANNOUNCEMENTS  (per Gumbo)

    • Field Day at Dogpile this Saturday – t-shirt from your youth has been requested.
    • Puppy Pile 6/23
    • Get in on the Summer Tour – Phonics, Vinny, Offshore and others are checking them off fast.
    • Amateur Hour (or 45 minutes) at RAMM Gears tomorrow
    • HR Derby coming up 6/26 at Robious Elementary/Huguenot Little League INSTEAD of No Toll.  Pre-blast forthcoming.

    SPIT ON THAT / SLASH ATTACK!!

  • A Murph of a Good Time!

    10 Warriors of the Bell arrived at Washington-Henry ES for the June edition of The Kettle Bell Murph.

    This is how it went down:

    THANG

    1 mile run down (1/2 mile down Academy Dr and back)

    10 Rounds of the following:

    • 10 Sit-ups + Press
    • 20 Merkins
    • 30 Goblet Squats

    1 mile run around the ES Campus (or as most as you come complete before 6:15)

    MOLESKIN

    YHC arrived a little before 8:24 already to find Hutton and Carpenter in the parking. Glad to have Hutton join us this morning. Good luck on the rest of your summer tour. Once the rest of the PAX had arrived instruction was given on the running portion of the The Murph. YHC put on his headlamp to lead the PAX while Mudface made sure YHC knew that would have been helpful last time. (YHC lead the Murph 3 months ago when it was still dark at 5:30)

    After the run the PAX got to work on the 10 rounds. Mudface asked the question do these count for the June challenge? Of course!

    Welcome to Vila! This is Pick 2’s father visiting from Bristol, VA. Vila is pastor as well that spends his free time renovating his house. Who hasn’t enjoy a Bob Vila show in the last 20 years?

    ANNOUNCEMENTS
    • Vinny’s Dogpile VQ next Saturday. See pre-blast for details
    • June 23rd – 2.0 Friendly Workout 7:05 a.m. at Dogpile

    SPIT ON THAT!!

  • Clearly we are having TOO MUCH FUN in AZ ….

    Written by QIC – Moses
    16 pax gathered at the park for some fun before the blistering dry heat of PHX early summer.  Ironically, Turnpike got lost and posted about 15 minutes late, making our number 17.  My apologies for the delay in getting this documented and posted.  You’ll note that some of the details of our workout escape me…but i never let the facts get in the way of a good story.

    Thang:
    Warmorama – burpee progression, with 1 burpee and an exercise, followed by 2 burpees and an exercise…up to 5 burpees and a final warm up exercises.  Warm up exercises included SSH, IST, windmills and a couple others.

    Mosey to the field for partner-push / partner-pull.  This was the slip & slide version in the mud.  Note, it’s important to offer some resistance, let your partner doesn’t get a good workout.  For you flat-landers in the PHX area, this is how you can simulate the hills you’re missing.

    We mixed in some ab exercises on the field, to soak up some of the standing water…it’s what we do!  We take care of the parks that take care of us.  Knee-ups, mason twists, and…  At this point, Spaetzel demonstrated advanced F3 knowledge with 3 of the 5 characteristics of an F3 workout.  All 5 being:
    * free, open to all men, peer-led, always outdoors, ends in a COT

    Mosey to the park corner…I’d say hill, but that might be misleading to anyone not from PHX reading this backblast.  In a nod to my friend, Gnarly Goat, we dialed the plank clock with exercises at 12, 3, 6, and 9 (or 1200, 1500, 1800, and 2100 hours).  Exercises included Peter Parker, Parker Peter, Makhtar N’Diaye…arrive Turnpike!  Good to have your join us, brother.  Try the GPS next time.

    From the edge of the park, YHC noted the beautiful parking lot of the middle school next door – which just so happens to have been TH3’s middle school!  I found that out after the workout.

    After warming up the calf muscles with 3 sets, at 15 reps, in-cadence, we ran the parking lot.  50% speed to the halfway point and 75% to the end.  Repeato.  Then 75% to the half way point and 100% to the end.  Repeato.  Curtain Call was out in front every time, daring the pax to step up and challenge him.  Well done.  He even directed the middle school teachers to steer clear of our runway!

    We then split up into groups of 3 for back and bicep work.  With one of the 3 laying prone, face-up on the ground and the other 2 using the lawnmower pull to lift him while his arms were at a static curl 90 degrees.  All 3 cycled through.  Then the person on the ground did the work while the 2 guys standing held their arms at a static 90 degrees.

    We stretched our legs for a few minutes in the parking lot before returning to the starting point for a series of 7s…6 step-ups and 1 dip, followed by 5 step-ups and 2 dips…until finally, 1 step-up and 6 dips.  6 mins of Mary ensued, with low flutters, left leg flutter, right leg flutter and Rosalita.

    We then exercised our brains for the last 2 minutes of the workout and YHC shared OBT’s story of the 3rd 500.  You can read about it in Freed to Lead…or come to an F3 workout and ask one of the pax who was there last Wednesday.

    Moleskin:
    1) T-Claps to our FNGs, Hearsay (FKA Robert) and Digger (FKA Chet).  Special recognition to Digger, who bore the pain and suffering of getting is sneakers a little grassy and wet.  Your sacrifice didn’t go unnoticed.
    2) Welcome back to our Kotter, Thurston Howell, III (TH3), whose last workout was about 6-month ago in Charleston, SC. It was great to see you in the gloom and for drinks/dinner after all these years.  You’ll always be Isotope OG to me.
    3) Good to see another East Coast Time Zone guy, Spit from Richmond, VA.
    4) PHX – you have something special in this F3 thing.  Keep it growing.  If you’re not growing, you’re dying…which is true in relationships as well as F3.  I’ll be back to PHX before the end of the year.  I can’t wait to see the changes and growth.
    5) MiniMe – thanks for getting me on the Q list on short notice.
    6) Longboard – thanks for the honor of leading this fine group of men.

    YHC thanked the men of PHX F3 in prayer for the motivation to defy the FS this morning and take the DRP.

    Forgive me if i missed an exercise in the bblast.

  • F3 Arlington Va – A Beatdown Launch!

    Written by QIC Maj. Payne

    After a long wait and many arduous hours of blood, sweat and tears, and a few beers, the men of Arlington finally planted a F3 shovel flag into the soil of Yorktown High School! Coming in strong with 24 PAX and a co-Q with YHC and one of F3 Churham’s best, Homes!

    Warm Up:

    15 x SSH
    15 x IW
    10 x WMH
    10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward
    25 x Merkins

    The Thang:

    Homes took over and immediately invigorated the pax with his version of the escalator, starting right off the bat with some pure fun:

    10 x Burpees, run 200m.
    10 x Merkins IC, 10 x Burpees, run 200m.
    10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees, run 200m.
    10 x BWS, 10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees.

    Mosey down under (to the southwest side of the school) where YHC led the pax through an Australian pushup / Derkin pyramid. 5 / 10 / 15 / 10 / 5 reps. Then per suggestion from Hightower, who often encourages such male bonding opportunities, a bearcrawl tunnel of love (it’s cool… it’s just dudes).

    Back to the turf field for a round of catch me if you can. Partner up, pax 1 backwards run while pax 2 knocks out 3 burpees and then forwards run to try to catch pax 1. Once caught, each pax knocks out 5 additional burpees. Rinse and repeat.

    Finish out with some Mary: 20 x LBC, 15 x American twists.

    COT:

    All F3 Arlington FNGs from this point forward, will be named on their second post. Today we named 11 pax and welcomed 9 true FNGs. Homes then provided a truly motivating story about his first F3 experience. Exasperated and not able to keep up, he fell out of his first F3 beatdown. The PAX that fateful first day noticed he had disappeared and they retraced their Indian run to find him, but to no avail. Only at the end did they find him, and when they did, to a man, offered him encouragement and camaraderie that motivated him to return again and again. That’s what F3 is all about. Sure, it’s a solid workout, but it’s so much more. Homes said he’s gotten back 100x what he’s put into it (and he’s put a lot into it).

    TClaps to F3 RVA’s Vinny and Spit who roadtripped up for the launch!!

  • Merkins and Squats Oh My…

    11 Davilians (including 4 2.0’s) and one guys that must have gotten lost on his way to RAMM, arrived at New Highlander to get this month started with a BANG!

    This is how it went down:

    Mosey around the church then pick up any LIFO (none yet)

    COP (ALL IC)
    • SSH
      • 5 Merkins
    • Helicopter
      • 5 Merkins
    • Copperhead Squats
      • 5 Merkins
    • LBC’s
      • 10 Merkins
    • Flutter Kicks
      • 5 Merkins
    • Arm Circles (The Carpenter has arrived)
      • 10 Merkins
    THANG

    Mosey to the side parking lot

    11’s – Bear Crawl to the opposite side start with 10 (2ct) American Hammers, run back to the other side complete 1 Heels to Heaven. Rinse and Repeat till reps are reversed

    Church Corner’s – While running a lap around the church complete the following: (1st) 25 Squats, (2nd)  50 Merkins, (3rd) 25 Squats, (4th) 50 Merkins

    Mosey to the pavilion

    Triple Check – Dips, Box Jumps, Run down the gravel road and back

    The Human Jerkin – Get into groups of 3. With one of the 3 laying prone, face-up on the ground and the other 2 using the lawnmower pull to lift him while his arms were at a static curl 90 degrees.  All 3 cycled through.  Then the person on the ground did the work while the 2 guys standing held their arms at a static 90 degrees.

    Mosey to the SF for Numerama, Namerama, Announcements, YHC took us out.

    NMS

    What a great day to be at The Creek. YHC didn’t have a true theme other than working on F3 Swamp Rabbits’ June Challenge. For those who are Twitter followers of F3 Richmond (aka Lab Rat), would have noticed a tweet yesterday regarding join another F3 Region’s monthly challenge. The challenge (per Lab Rat) is the following: 5000 Merkins, 5000 Squats, 50 miles. Since YHC knows he wouldn’t be able to complete the summer tour, this seem to be a good alternative.

    Speaking of Lab Rat, as one of the founding members of DaVille he finally made his first post at The Creek (yes this is true YHC looked it up!). The mumble chatter will never be the same.

    The Carpenter clearing thought we were on CST by setting his alarm for 6. YHC received a text around 5:23 (did read till after the workout) from him saying he was on his way. Give the approximate time of 10 minutes it took for the PAX to complete the COP, The Carpenter basically got out of the fart sack and to the AO in about 15 to 17 minutes. Knowing its about a 10 minutes YHC would have to say that was pretty impressive.

    The Human Jerkin (Which YHC  has just named) seemed to be a hit. That’s again to Moses from F3 Charlotte for introducing this and the Partner push/pulls to YHC at F3 Phoenix last week.

    Apologies (taking a play out of Lab Rat’s book) goes out to those that decided to sign up for this June challenge after the workout. Turn out Lab Rat and YHC were mistake. The challenege is actually 5000 WWII sit-ups instead of squats. Oh well atleast it’s only day 1.

    ANNOUNCEMENTS

    • F3 Arlington/DC launches tomorrow. Vinny and YHC will be attending. See Twitter post
    • F3RVA Summer Tour has begun! Who will be the first to post at every AO this summer?
    • Next PuppyPile 6/23 at 7:05. Sippy Cup will get things started
    • July 4th Convergence at Tredegar. See Pre-Blast

    SPIT ON THAT!!