Author: Spit

  • 364 days of MANN and counting

    8 Regulars show up to celebrate DaVille’s version of a KB AO for the last year.  Two Shovel Flags were planted and the PAX got to work.

    This how it when down

    Mudface took the Q

    Mosey to the Quad in-front school W/O KB’s

    COP (IC)
    • SSH
    • Arm Circles (forward)
    • Merkins
    • LBC’s (1 to be exact)
    • Arm Circles (backwards)
    THANG

    Mosey back to the parking to pick up KB then head to the grassy area

    Ring Around the Rosie – PAX sits in a circle. KB’s are past around one direction until the Q called switch then went in the opposite direction

    Tempo Series – Q demonstrate the tempo for the following set of exercises: Goblet Squats, Right Arm Row, Right Arm Row (KB front facing), Clean, Press. Tempo count 4. Rinse and Repeat with left arm then continue till Q called time

    Spit took the Q

    Mosey to the field in-front of MANN Drive

    Bridge of Kettlebells – Instend of using people like in the bridge of hate, PAX passed three KB’s (40lbs, 35lbs, and 30lbs) down the line. Once the first person in line passes all three KB’s, they run to the end of the line to start again. Rinse and repeat till the PAX reached the School’s sign then head back.

    Bear & Bells – Get on all fours (like you are doing a bear crawl) with the KB on the grass between your knees or feet. Reach between your legs and pull the KB 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. After every five reps, complete 5 KB Burpees

    Mosey to SF

    5 MOM with each PAX member choosing an exercises to complete. Exercises were as follows: Goblet Squats, Single Arm KB Swings, Halos, Tempo Merkins, Merkin Rows, LBC’s, Snatches, and Good Mornings.

    Numerama, Namerama, Announcements, Opus took us out.

    MOLESKIN

    YHC can’t believe just this time last year Daville was adding it’s 4th AO and 2nd KB workout in F3RVA. There have been a lot of great memories over the last year. YHC would ask that everyone who comments on this BB to leave theirs.

    Highlights from today:

    • Both Mudface and YHC were excited to Q this anniversary they decided to show up early (not quite Swirly early but 12 to 15 minutes I would say pretty early for two guys that leave 2 minutes away)
    • YHC thought Carpenter was only using a 20lb KB and ask if him would like a 25lb one. He was quickly corrected with the “stare of the pastor”.
    • No Idea and YHC continue their heckling of Mudface during the COP. Especially after he called for “10 big and 5 small” on the arms circles but did the opposite.
    •  The PAX doesn’t know how to make a circle
    • Helix keeps showing us how it’s done in regards to form. The Tempo Series was just another great example of this.
    • YHC needed to explain the Bridge of Kettlebells better. The PAX didn’t know to get up and run at the end
    • The Carpenter is still a best with bear crawls even when you add a KB in the mix
    • Glad to have Pick 2 back after his trip to GA last week
    ANNOUNCEMENTS
    • Breaking Bread is open for March

     

    SPIT ON THAT & MUD THAT FACE!!

  • Haiku?

    4 Davillians decided to get some miles in before the rain came.

    This is how it went down:

    THANG

    YHC the lone wolf once again on the long mileage, headed to Kings Charter and back getting in 4.5 miles and finished with 5 sets of parking lot sprints.

    Team Headlamp headed out to Honey Meadows and back to get in about 3 miles.

    MOLESKIN

    Opus shared they had a very “interesting” conversation during their run today but didn’t share the details with YHC.

    Mumble chatter afterwards centered around writing a BB in Haiku.

    ANNOUNCEMENTS

    • Rumor is there maybe a Dogpile pre shirt order out soon. Stay Tune!
    • The 2018 logo shirt is out. Pre-order is up till the 28th of this month
    SPIT ON THAT!!

  • Leave the Kids at Home

    6 Warriors came early and prepared for a cool Friday for another addition of The Creek

    The SF was planted and the PAX got to work. This how it sent down:

    Warm-Up

    Lap around the church – Bataan Death March Style (aka Burpee Catch us if you can Indian Style run: 5 Burpees each)

    COP

    SSH, DQ, Merkins, Flutter Kicks, American Hammers

    THANG

    Mosey to the pavilion 

    Aiken Legs (Partner Style)

    First Partner complete set while second partner runs gravel run and back. Set consisted of the following:

    6 Squats, 6 Box Jumps, 6 lunges (three each leg), 6 Split Jacks. Total of 20 sets

    ATM’s (Partner Style) 

    First Partner complete set while second partner runs gravel run and back. Set consisted of the following:

    6 Alternating Shoulder Taps, 6 4 count Tempo Merkins, 6 Fast Pace Merkins. Total of 10 set

    Mosey to the parking lot

    Bear Crawl Burpees

    PAX start in upright position arms raised (Q yells – Grizzly ) drop in to burpee, at the top of the push up start bear crawling. Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again. Rinse and Repeat for about 50 yards

    Bearumda Triangle 

    Using the light pole infront church as marker (about 10 yards apart), complete 1 Burpee, bear crawl to next pole, complete 2 Burpees, bear crawl, complete 3 Burpee, bear crawl back to first pole. Rinse and repeat with Lunges and crab walks

    Mosey to SF

    Burpee Ring of Fire with 2 Burpees each

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC had a plan a Q that wouldn’t be 2.0 friendly. Since Mudface decided to fartsack with his crew, YHC had nothing to worry about.

    5 of the 6 PAX members arrived while before 5:30. YHC thinks everyone was just fired up to get their day started right.

    Mumble chatter got started early regarding the UNC/Duke game last night (GO TAR HEELS)!!. No Idea showed up with bear knees which shocked the PAX. Turns out he couldn’t find any long pants.

    COP as always brought some entertainment with Emoji still not knowing how to count and several 4th F sounds could be heard from miles

    Shout out to No Idea and Opus for partnering with YHC today. You guys crushed those Aiken Legs and ATM’s

    After bear crawling for what seems most of the workout, YHC did call audible during the triangle because of these add the lunges and Crab cake. Opus decided to still bear crawl some on the third set, TClaps brother! The Carpenter once again showed us he should be renamed to Crab Man.

    ANNOUNCEMENTS 
    • Healing Place 10k Training –  See the Honey Do for details

    SPIT ON THAT!!

     

  • Super Kettlebell

    5 Football Fanatic (well at least one, more  on that later), drove up to Washington-Henry ES for a super bowl themed beatdown.

    This how it went down:

    Warm up: Karaoke one lap around the parking lot

    COP (ALL IC)
    • Invisible Jumprope
    • LBC’s
    • Merkins
    • DQ
    • Arm Circles (30 sec hold at the end)
    THANG

    Superbowl Trivia

    The PAX was asked a series of Superbowl related questions. If answered correctly the PAX would complete 20 KB LBC’s IC. If answer incorrectly the PAX would run a lap around the parking lot then roll the dice to determine the exercise. Exercise were has follows:

    • Roll 1 – 10 KB Burpees
    • Roll 2 – 20 Rack Squats (rolled twice)
    • Roll 3 – 30 Cleans (Bottoms up)
    • Roll 4 – 40 Push Press
    • Roll 5 – 50 KB Swings (never rolled completed at the end)
    • Roll 6 – 60 Halos (never rolled completed at the end)

    Mosey to the SF

    5 MOM

    • Ring of Fire – PAX hows Boat position while one completes 5 Sit-up Press
    • 5 Rounds of Boat-Canoe
    • 5 KB Burpees

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    The PAX seemed to enjoy themselves today. A lot of mumble chatter at first but not about football. Movie quote s were being handed out to include Caddyshack. No Idea made a comment that Bill Murray ad lib most of the famous quote of that movie.

    Speaking of No Idea, he dominated the trivia getting 50% of the questions correct. After YHC has asked the next question, everyone seemed to look to No Idea for the answer. Helix even made a comment that he was glad No Idea showed up this morning.

    Mud Face was giving YHC a hard time about still using a 25 pound KB. YHC hit back noticing Mud face was taking his sweet time to get set for LBC’s. No worries YHC will be upgrading soon to at least a 30 lb KB. Also looking forward to Pick 2 increase to 20 lbs soon.

    For those that want to test their Superbowl knowledge her are the questions:

    1. Who won the first Superbowl MVP?
    2. What player holds the record for the most carrier fumbles in a Superbowl?
    3. Who was the first team to win 5 Superbowls?
    4. Which teams played in the first Superbowl?
    5. Which team played in the most consecutive Superbowls?
    6. Which team has had the most MVP’s awarded?
    7. In 2006, how much did it cost for a 30 second commercial during the Superbowl?
    8. What was the lowest amount of pts scored by a team in the Superbowl?
    9. Which player has won the Superbowl MVP three times?
    10. What company pays the MVP every year to sponsor their business?
    ANNOUNCEMENTS
    • CSAUP – April 13th-14th. DaVille is cooking up something good for nano-region stop
    SPIT ON THAT!!

  • The Road of DaVille

    11 Warriors who all travled down didn’t road, were lead through the freezing fog to the road of DaVille.. Some traveled from SOJ, some from Tuckhoe, one even came back from Israel, but all were ready for some Tuesday morning fun.

    This is how it went down:

    Short mosey to the front of the HS

    COP (ALL IC)
    • SSH
    • LBC’s
    • Merkins
    • DQ
    • Invisible Jump Rope
    • Arm Circles

    Mosey to front of service road

    THANG

    DaVille Road of Fun

    Stopping at everything light pole complete one 4×4. Rinse and Repeat till reaching the last pole near the football field

    11’s

    Using hill behind the baseball field. Complete 10 derkins on the curb then Bernie Sanders up the hill, complete 1 LBC’s, then run back down. Rinse and Repeat till completing 1 Derkin and 10 LBC’s

    4 Corners

    Using the football parking lot complete the following:

    • 1st Corner – 10 Burpees (Bear Crawl to next corner)
    • 2nd Corner – 20 (2ct) Mtn Climbers (run to next corner)
    • 3rd Corner – 30 SSH’s (Crab walk to corner)
    • 4 Corner – 40 LBC’s (run back to the start)

    Indian Run back to the SF. Last person in line drops and does 10 LBC’s before running to the front. Each PAX members went twice

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    It was great to get in the first Q at DaVille in the new year. YHC arrived at 5:20 to an empty parking lot. While planting the SF, Emoji pulled in. Viral decided to make the trip up for SOJ to join us this morning, missed the turn into Atlee since he was following the address listed on the website which shows the MS as the AO. Hey Corporate can we get this fixed?

    During 11’s it was asked why it was called Bernie Sanders. After the 2 set there were no more questions. The PAX was “feeling the burn” by the end.

    The Carpenter henceforth will be know as Crab Man. Like a flash he came out of nowhere to front of the PAX while crab walking nearly taking out Hutton on his way.

    Glad to have some visitors from other nano regions this morning. Viral making his first trip to DaVille and E. F. Hutton making his return. Happy to have you guys this morning.

    Glad to have Pick 2 back from his trip and Helix back from illness!!

    ANNOUNCEMENTS 
    • CSAUP – AO to AO run April 13-14.  Get your team nano region or otherwise together.  More details to come.
    • Honey Do is looking for some fellas to help train some men for the Monument 10k starting next month. See him for details

    SPIT ON THAT!!   

     

  • The Hate Continues

    25 F3RVAers showed up to help YHC continue his birthday celebrating and enjoy one last day before the cold weather returns. Weather app showed 55 and cloudy but as you know it always 70 and sunny at F3RVA.

    This is how went down:

    PAX completed 2 Burpees every 2 minutes for the first 24 minutes

    Mosey to the circle next to the amphitheater 

    COP (ALL IC)
    • 33 SSH
    • 33 LBC’s
    • 33 American Hammers
    • 33 Arm Circles (17 forward and 16 in reverse)

    Mosey to the field in front of the Carillon

    THANG

    Field Fun

    Partner up, first partner runs to the opposite end of the field then back while second starts on the exercises. As partners the following was completed:

    • 33 4×4’s
    • 33 Flutter Kicks (2 ct)
    • 33 Carolina Dry Docks

    Mosey to the Rusty Cage

    Rusty Cage

    33 LBC’s IC

    Partner up with some one new, as partners complete the following:

    • 33 Burp ups
    • 33 Jerkins

    Mosey down to the road near the pump house

    Lazy Dora

    Partner ups with some one new. As partners complete the following:

    • 103 Merkins
    • 203 LBC’s
    • 303 Squats

    P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 103 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 203 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 303 total squats are completed.

    Love Hill – Partner Carries 

    Partner Up with someone about your size. First partner carriers second 33 steps up the hill, then each partner completes 33 LBC’s then switch position. Rinse and repeat to you reach the gate.

    Mosey/AYG back to the SF

    Numerous AL Gore and Plank O RAMA’s were completed throughout the workout while waiting for the six

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    It’s always a honor and privilege to Q at Dogpile. With that in mind, YHC couldn’t think of a better way to celebrate the 33rd anniversary of his Hospital Name than to take on the challenge of the Q.

    YHC got things started early by pulling up to the AO at 5:25 to find Big Blue there ready to greet him. After planting the SF and enjoy a little relaxation, YHC got out of the car around 5:50 to partake in some mumble chatter before getting things start.

    In what has seemed to become a tradition for YHC’s Q’s at Dogpile the PAX enjoyed some Burpees to start but with a twist. 2 years ago tomorrow (1/14/16), YHC and his M were blessed with their first child. Since YHC’s birthday is on 1/11, he most now share any celebration with his daughter. The PAX enjoyed this by completing 2 burpees every 2 minutes for the first 24 minutes. Also a reminder to YHC that he shares his birthday everything was done with a partner today (besides the Burpees and COP).

    Apologizes got out the PAX from YHC during the field fun. He will be sure to better explain how the 4×4 works and what partner two does while partner one is completing exercise next time.

    At the Rusty Cage the PAX use different methods to complete the exercises. Some chose to do them together while other when a more traditional route by switch on and off.

    Slurpee had to leave us a little early today to make sure some 2.0’s were all dressed for success at team photos which made the PAX the number even. This made sure that everyone had some to carry up Love Hill so thanks Slurpee for your LIFO today.

    Heading to Love Hill, YHC thought we had time to make it to the top. Unfortunately an audible had to be called about 3/4 of the way up for most.

    Thanks go out to Shakedown, Opus, and The Carpenter for being YHC’s partner today. This just serves a great example if we rely on each other to get us through we can accomplish thing we didnt believe we could.

    ANNOUNCEMENTS 
    • CSAUP – AO to AO run April 13-14.  Get your team nano region or otherwise together.  More details to come.
    • Honey Do is looking for some fellas to help train some men for the Monument 10k starting next month. See him for detials

    SPIT ON THAT!!   

  • Unfortunately Still A Millennial

    7 Warrior said “What Rain?” and no to their fart sacks to help YHC celebrate another year older.

    This how it went down:

    Mosey around the church

    COP (ALL IC)
    • 33 LBC’s
    • 33 American Hammers
    • 33 SSH
    • 33 Arm Circles (16 forward and 17 backwards)
    THANG

    mosey to the pavilion 

    Let’s just call it Dora’s evil cousin 

    Partner up, first partner runs to the end of the road then back while second partner does exercises:

    • 33 Hand Release Merkins
    • 66 Squats
    • 99 Heels to Heaven
    • 132 LBC’s

    33 LBC’s IC for the six

    Reverso and Repeato

    • 132 LBC’s
    • 99 (2 count) American Hammers
    • 66 Jump Squats
    • 33 HRM’s

    Al Gore O Rama for the six (and for Carpenter to tie his shoes)

    Picnic Fun

    OYO complete the following:

    • 11 Dips
    • 11 Derkins
    • 11 Skull Crushers

    3 sets total and Al Gore for the six between sets

    Mosey to the field

    Sprint Drills

    • Sprint 100 yards, 33 LBC’s, Sprint back (by request from Front Porch, 33 IC LBC’s in the mud)
    • Sprint 75 yards, 33 LBC’s, Sprint back (Al Gore for six)
    • Sprint 50 yards, 33 LBC’s, Sprint back (Al Gore for six)

    Mosey back to SF

    Ring of Fire

    Two PAX’s members bear crawl to the center, complete 2 Booyah! Merkins, then bear crawl back. Rinse and repeat till each member does it twice.

    2 Burpees OYO

    Numberama, Namerama, Emoji  took us out. 

    MOLESKIN

    Another year of hate has begun for YHC and there is only one way to celebrate, lead the PAX as the Q. The rain decided to slow down right as the PAX arrived. Once we start the COP, the heaven opened up. This was funny since Front Porch mentioned to Carpenter yesterday that he would only show up if it wasn’t raining. Speaking of Front Porch, we have officially named him the heckler of DaVille. Only time will tell if he can give Fudd and White Deer a run for their money.

    Numerous comments were made about YHC’s age. Emoji mentioned that YHC was now a third of a century old. YHC reminded Emoji that he was half a century old. Always respect Emoji!

    Yard Sale decided to join the 4th F club this morning by nearly clearing out the pavilion during the Evil Dora.

    Rounders stay up all night and brought YHC a birthday cake made of snow during the Ring of Fire. The numbers for Ring of Fire were in honor of YHC’s 2.0 turning two on Sunday.

    ANNOUNCEMENTS
    •   CSAUP overnight April 13-14: running to all AOs as a team. Find a team of 6-9 from your nano-region.

    SPIT ON THAT!!

  • Let’s Head to the Track

    2 Warriors and 1 man already getting his miles in, stormed the grounds of Atlee for another edition of Tomato Run.

    This how it went down:

    Mosey to gravel track next to Chickahominy MS and Cool Spring ES.

    Track Intervals

    Going at about 75% to 80% pace the following was completed (including some moseying in between runs)

    • 1 Mile
    • 2 800’s
    • 2 400’s
    • 4 200’s

    Mosey back to Atlee parking lot

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    Another snow day for kids in RVA allowed Phonics to post this morning. YHC enjoyed catching up with him.

    No Idea got his normal early start and completed lap with a run/walk pace.

    Mumble Chatter centered the coming year for F3RVA and our kids

    SPIT ON THAT!!

  • Solo River

    A lonely Davillian came down south in hopes for a southern welcome to find a lonely AO. YHC security the AO and this how it went down:

    A couple laps around the school in hopes for at least one LIFO. At 5:35 no one was found so YHC head out in the route he knew. Out of BWES and across Robious Rd then turn right. Head into River Down going up and down the hills till reaching Gumbo’s house. Complete a few merkins then head back the same way for about 5 miles

    Unbeknownst to YHC, this AO was cancelled last minute the night before. Since YHC saw no formal cancellation in the form of a preblast, FB or Twitter announcements, one would be lead to believe this was still active AO despite it being an holiday.

    Nonetheless it was good to change things up and enjoy running somewhere other than Daville. The wonder of the marvelous full moon help take YHC’s mind off the cold weather and almost 400 foot elevation gain.

    ANNOUNCEMENTS

    • Colonial 200 coming up on April  20th and 21st. YHC is a SC (almost HC) to join the boys from Hampton Runs for this relay race. See Dreamliner’s  pre-blast on how to sign up

    SPIT ON THAT!!

  • Keep Moving or Freeze to Death

    9 frozen warriors including 2 2.0’s and a visitor from the west put on their long pants (or tights), through on their hoodies, and gave it their all for the last workout at The Creek for 2017.

    This is how it went down:

    Mosey around the church for one lap

    COP
    • SSH
    • Imperial Walkers
    • Hillbillies
    • Merkins
    • Gas Pumps
    • American Hammers
    • Helicopters (or windmills)
    THANG

    11’s

    Starting from the front part of the parking lot complete 10 merkins, run to the back end of the parking lot and complete 1 WWII sit up then run back. Rinse and Repeat till completing 1 merkin and 10 WWII sit ups.

    Flutter Kicks and Freddy Mercuries (IC) for the six

    Four Corners

    Using the four corners of the church complete the following:

    • 10 Jump Shot Squats
    • 20 Merkins
    • 30 2-count Mtn Climbers
    • 40 LBC’s

    SSH’s and Heels to Heaven (IC) for the six

    Going in reverse complete the following:

    • 40 LBC’s
    • 30 2-Count Mtn Climbers
    • 20 Merkins
    • 10 Jump Shot Squats

    SSH’s and Heels to Heaven (IC) for the six

    Partner Party

    Partner up; using the side parking lot, Wheelbarrow to the first median, Partner carrier to the second median, switch positions and repeat the way back.

    Six inches for the six

    Mosey to the pavillion

    Picnic Medley

    10 Skull Crushers with Right Leg, 10 Skull Skull Crushers with Left Leg, 10 Dips, then 5 up/down dips holding until Q says so.

    Mosey back to SF for Ring of Fire with 5 Burpees

    Numberama, Namerama, The Carpenter took us out. 

    MOLESKIN

    YHC had only one objective today; KEEP THE PAX MOVING!!

    Everyone knew how cold it was so no entrance the gloom from their cars until 5:28. Once everyone did emerge from the cars we found Rounders brought his 2.0’s. TClaps to Ham-bone and Tomahawk for showing up in 18 degree weather.

    Mudface had been on a hot steak for showing up to the AO early. Well all good things must come to a end as he set a new personal LIFO record showing up over 15 minutes late catching us in the middle of 11’s. If he knew that was what we were doing he would have showed up later

    On this date 22 years ago, ability to name Mr. Holland & Opus came available as the movie was released in theater. It was great having Mr. Holland join us at The Creek today and yes own AO has actual baskets to do jump squats.

    The Carpenter and YHC didn’t make the best of choices when it came to choice of distance during partner party. YHC choice the longer distance for wheelbarrow and Carpenter got extra credit during the carrier.

    This marks the last post for YHC in 2017 and according to “Big Data” this marks his 50th Q and 151st post since March 20th. It’s been an amazing year in DaVille with add new AO and celebrating anniversary of old ones.

    DAVILLE 2017 BIG DATA

    Average post per AO

    • The Creek – 13.3
    • DaVille – 11.2
    • MANNDate – 5.8
    • Tomato Run – 3.5

    Top 5 Q’s

    • Lab Rat – 51 (Tied for 3rd – RVA)
    • Spit – 50 (5th – RVA)
    • Circle K – 22 (15th – RVA)
    • Mud Face – 21(16th – RVA)
    • Opus – 19 (tied for 17th – RVA)

    Top 5 Post

    • Lab Rat – 156 (6th – RVA)
    • Spit – 151 (7th – RVA)
    • Opus – 113 (tied 15th – RVA)
    • Mud Face – 108 (tied 20th – RVA)
    • Phonics/Circle K/Helix – 95 ( tied 25th – RVA)

    ANNOUNCEMENTS

    • Prayers for Rounders for a job change that will also prevent him from posting as much
    SPIT ON THAT!!