Author: Spit

  • Something New and Old

    6 Masters of the Bell showed up for the last edition of MANNDate in 2017. 5 were ready to go at 5:30 while one decided an extra 5 minutes was needed in the fart sack.

    This how it went down:

    Head to the entrance way of the school 

    COP (ALL IC)
    • SSH
    • DQ
    • Merkins
    • Arm Circles
    THANG

    Swing + Goblet Ladder

    Circle up. 10 two-hand KB swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat.

    Head to Parking Lot

    Catch Me If You Can

    Partner up; First partner carriers both KB around the parking lot in chosen way while second partner completes 5 Burpees then run to catch the first partner. Switch, Rinse, and Repeat for two laps.

    Lazy Dora

    Switch Partners; First partner start an exercise while second partner holds either plank or goblet squat. Switch at decide stopping point (recommend halfway through). Exercises were as follows:

    • 50 – Good Mornings
    • 100 – Slingshots
    • 150 Halos

    Clean Medley

    Complete 10 Regular Cleans, 10 One Legged Cleans, and 10 Side Lunges + Clean with Right Arm. Repeat with Left Arm

    Head to the SF for 2 MOM including Boat/Canoe and 5 Sit up Press OYO

    Numberama, Namerama, Wild Thing took us out. 

    MOLESKIN

    Since it’s the end of the year it was good to replay some exercises from earlier this year that included the  Swing + Goblet Ladder and Catch Me If You Can. Also it was good to introduce some new things not completed this year (Lazy Dora and Clean Medley) to make sure the PAX didn’t get bored.

    YHC made sure not to disappoint Mud Face and included Merkins and Burpees in the workout. Your welcome sir.

    Mumble Chatter seems extreme low this morning. I guess the PAX was to focused on burning off those Christmas calories.

    ANNOUNCEMENTS
    • 2018 Breaking Bread dates have been added to the Q sheet. Be sure to sign up and don’t make Lab Rat have to sign up 4 times
    • Mud Face has the Q next week and it’s the first of the month. Murph anyone???

    SPIT ON THAT!!

     

  • No Plan, No Problem

    7 Davillians said no to their fart sacks and yes to working off all the good Christmas food. The conditions were cold and windy but it was still sunny and 70.

    This is how it when down:

    Parking lot tracers then mosey to the back of the HS

    COP (ALL IC)
    • SSH
    • Don Quixotes
    • Smurf Jacks
    • American Hammers
    • Merkins
    • Plank Jacks
    • Arm Cirlces
    THANG

    Donkey Wall

    Complete 10 Jack Ass Merkins, 10 Donkey Kick, and 10 Mtn Donkeys

    Mosey to the basketball court

    Suicide Medley

    Complete the following Suicides: Regular Suicides, Burpee Suicides, Bear Crawl Suicides

    Mosey to the tennis courts

    Tennis Partner 

    Partner Up, use the perimeter of the courts; first side – partner wheelbarrow, second side- partner carriers: switch roles for sides three and four

    Mosey to the exercise station

    Daville Rusty Cage

    Split into two groups: First group does 10 Burp-ups while second group does 10 Jerkins then switch

    Mosey to the bus loop

    Catch Me If You Can

    Partner up, first partner does exercises while second partner runs around the bus loop until they catch the first partner then switch. Exercises were as follows: Lunges, Broad Jump Burpees, Polar Bears

    Indian Run back to the SF

    30 Secs of Mary with 10 Gas Pumps IC

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    The question was ask several times today what was the plan (or theme)? YHC has been know to always have a theme based Q. The only theme today was to pull a Lab Rat and not to have a plan. Even thou YHC had included some of the best parts of DaVille (Parking tracers, Suicides, Donkey kicks, and the bus loop) everything was decides within in minutes are start that section

    Highlights:

    • Lab Rat and Phonics kept the mumble chatter going to the whole time.
    • Helix was the odd man out during tennis partners but showed great skills with modifying to include bear crawls, lunges, and one legged hops. Great job Helix!
    • Jerkins can be difficult when the bar is only about a foot off the ground
    •  Opus was hoping that the gas pump would bring about the 4th F for him, it was unsuccessful
    • YHC can now check off No Plan Q off his F3 Bucket List

    ANNOUNCEMENTS

    • 2018 Breaking Bread dates have been added to the Q sheet. Be sure to sign up and don’t make Lab Rat have to sign up 4 times

    SPIT ON THAT!!

     

  • “Ab” Be Home For Christmas

    Image result for fit santa claus

    Twas the Friday before Christmas when all through The Creek
    Not a creature was stirring, not even an Emoji, how weak;
    The shovel flag were planted in the ground with care,
    In hopes that The PAX soon would be there;
    The PAX of 16 (including 1 FNG) were all snug in their winter gear;
    While visions of Burpees made things unclear;
    And Jett’s in their antlers, And YHC in his Christmas cap,
    Had just lead the PAX out for a long winter’s lap;

    The rest went something like this:

    COP (ALL IC)
    • Mtn Climber x25
    • Dying Cockroach x25
    • Plank Up/Downs x25
    • AL Prom Date x25
    • American Hammers x25
    • Gas Pump x25
    THANG

    The Abyss Christmas Road

    Alternate between Dips and Abyss merkins between picnic tables.  PAX rotates around outside of picnic tables doing  10 two-count dips in cadence, then rotating to the next spot. When they get to end spot in the rotation, they go inside for 10 one-count abyss merkins instead of dips.

    Captain Thor

    1:4 ratio of Big Boy Sit ups and American Hammers (1 count). Rinse and repeat till 10:40 ratio

    Triple Check

    WWII Sit-ups (Hardywood Style), Mtn. Climbers, Run to the end of the gravel road and back

    Partner Check

    In team of two complete 25 Hail Mary’s (each), 25 Booyah Merkins, the sprint back to the SF

    3 MOM – Freddie Mercury’s, Boat/Canoe, LBC’s

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    What an amazing showing this morning. YHC arrived 10 minutes early to get things set up and to his surprise MudFace and the rest of the Jett clan shows up 8 minutes early!! Miracles do happen around the holidays 😉

    The PAX didn’t even wait this till it was time to do Gas Pumps for the 4th F to be heard. Chowdah was leading the charge.

    During the Christmas Road it was mentioned that Dips were not an Ab exercise. YHC made sure to note that “if you are doing them right then they are”.

    Welcome to Rainbow (No Idea’s 2.0). Glad you could join us this morning and hope you will be back soon.

    Welcome Pick 2 to the DaVille PAX. Glad those guys down south didn’t scary you away.

    ANNOUNCEMENTS

    • There will be no 3rdF “The Rising” this week
    We heard YHC exclaim, ere he drove out of sight— “Merry Christmas to all, and to all a good night!”
    SPIT ON THAT

  • 25 Days of Kettlebell

    9 Davillans showed that 20 degree weather wasn’t going to stop them from getting into the holiday spirit with a little KB workout.

    This how it went down:

    THANG

    For the 25 days of Christmas, 25 exercises with 25 reps each were completed. Exercises were has follows:

    1. SSH (IC)
    2. Plank Jacks (IC)
    3. Slingshots
    4. Halos
    5. Good Mornings
    6. Single Arm Deadlifts
    7. Donkey Kicks
    8. Goblet Squats
    9. Jack Ass Merkins
    10. LBC’s (IC)
    11. Racked Squats
    12. Rows
    13. Cleans
    14. Half Kneeling Press
    15. Boat/Canoe
    16. Sit Up + Press
    17. Side Lunges
    18. Jump Squats
    19. Shoulder Taps (IC)
    20. Mtn. Climbers (IC)
    21. Flutter Kick + KB Hold (IC)
    22. Dips
    23. KB Swings
    24. Demon Slashers
    25. KB Burpees

    2 MOM – KB Burpee Ring of Fire

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    YHC showed up at 5:25 to a packed parking lot of men ready to get to work. Mudface even showed up 3 minutes before we started. It’s been a while since YHC has seen so many at MANNdate.

    Hardywood was the only one rocking the short sleeves today in F3RVA, Helix joins him as well. That’s beast mode fellas!

    The PAX was moving quickly during the first half today complete the first 13 exercises in about 20 minutes. After boat/canoe was completed things seemed to slow down some. Chatter seemed to focused as always around Helix’s form.

    Glad to have By Product back out! Hope to see you at other AO’s soon!

    ANNOUNCEMENTS

    HDHH next week 12/20 @ the Answer

    SPIT ON THAT!!

  • What’s difference between Sippy Cup and Jesus…

    22 Warriors and 1 Wonder Woman 2.0 said the snow wasn’t going to stop them this morning to post at the first snow workout of the season (aka Snowpile)

    This is how it went down:

    Slaughter Start – 20 Burpees OYO

    Mosey to the circle next to the amphitheater 

    COP

    • SSH
    • Plank Jacks
    • LBC’s
    • American Hammers
    • DQ
    • Arm Circles
    THANG

    Donkey Wall

    On the brink wall across from the amphitheater the following was completed:

    • Donkey Kicks x 5, Mountain Donkeys (2 count) x 5, Jack Ass Merkins x 5 (plank for the six)
    • Donkey Kicks x 10, Mountain Donkeys (2 count) x 10, Jack Ass Merkins x 10 (plank for the six)
    • Donkey Kicks x 15, Mountain Donkeys (2 count) x 15, Jack Ass Merkins x 15

    Squat-O-Rama for the six then 20 count hold in “Helix” squat

    Love Hill

    Starting a the bottom the Q calls out a exercise and the PAX continues until the Q says “run”. Q then calls out another exercise. Rinse and repeat until the whole PAX reaches the gate

    Plank-O-Rama for the six then 10 count hold in elbow plank

    Amphitheater Fun

    Skull Crushers – From the bottom to top start with 1 up to 18 (Decline Plank-o-rama for the six)

    Decline Merkins – From the top to bottom start with 18 down to 1 (Squat-O-Rama for the six, audible to join Sippy during his last 4 sets)

    Rusty Cage

    Split in two groups; first group does 10 Burp-Ups and second group does 10 Jerkins then switch (plank-o-rama for the six then 10 count hold in elbow plank)

    Scout run in two lines back to the SF then AYG called for the last 200 yards

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    Not only was YHC glad to be back at Dogpile but what an honor it was to lead during the first snow workout of season. YHC showed up at least 20 minutes early expecting of course to see big blue but was happy to also see others ready to go as well.

    Attire for these festivities varied. The guy from Buffalo dressed for the snow apocalypse while Hardywood looked like he was ready for a trip to Hawaii in his beach speedo

    Other great things YHC learned today:

    • Donkey Wall  was differently one of those that looks better on paper
    • You shouldn’t be afraid of the big dogs, its the little ones you have to worry about
    • What’s the difference between Sippy Cup and Jesus? One is perfect the other is a Carpenter
    • Helix squats should be called regular squats. Everything else is just bull sh*t
    • Don’t talk about how beet juice helps your system while K2 is eating
    ANNOUNCEMENTS
    • See Viral for assistance with Non Profit Tool Bank
    • Congrats to everyone that finished the Bear Creek 10 miler last week and to Swirly/TYA on the ultra race
    • YHC is proud to announce that him and is M are excepting their second child in June

    SPIT ON THAT!! 

  • Supermoon and Meteors

    Image result for supermoon 2017

    3 Warriors came out to enjoy a cold but bright morning thanks to the supermoon.

    For Mudface and No Idea their normal route through the woods and around Honey Meadows was taken completing a total of 4 miles

    YHC who made his first appearance back to Tomato Run since the Half Marathon ran the school loop (1.6 miles) 3 times.

    YHC also was treated to a small meteor shower while completing the 2nd loop.

    SPIT ON THAT!!

  • Attention Black Friday shoppers…Beast Special at The Creek

    8 faithful awoke from their Turkey comas and post at The Creek for a Black Friday special. The shovel flag was planted and the PAX got to work.

    This is how it when down

    Mosey one loop around the church

    COP (All IC)

    • Arm Circles
    • DQ (Abe Vigoda Style)
    • Helicopters

    THANG

    The Beast – Black Friday Style

    Instructions were given to stop at each median on side for church. 3 times down and 3 times back. The PAX then headed out to pick up their Black Friday items.

    First Item at Target – Beats Headphones on sale $97
    -97 Carolina Dry Dock (16 at each median)

    Second Item at Target – XBOX One on sale $249.99
    -250 Merkins (41 at each median)
    -$40 Target card give at the register (40 SSH)

    Third Item at Kohl’s – Fitbit Blaze on sale $149.99
    -150 AL Prom Date (25 at each median)

    Forth Item at Kohl’s – DJI Drone on sale $399.99 with a $120 instant savings
    -280 LBC’s (46 at each median)

    Fifth Item at Amazon – Echo Plus on sale $199.99
    -200 American Hammers (34 at each median)

    Sixth item at Toys-R-Us – Hello Kitty Cafe on sale $2.99
    -43 Jump Squats (7 at each median)

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

    MOLESKIN

    The tradition is now in place for The Creek to host the ultimate Beast workout on every black Friday.  The PAX crushed YHC themed workout today with enthusiasm..

    For the first ever the 2.0’s outnumbered the adults (5 2.0’s and 3 adults). It is truly a honor to have these kids join us every week. Not all of 2.0’s wanted all the items on the list. BB commented halfway through the merkins, she didn’t wait a XBOX One anymore

    Welcome to Indy! Silently you crush your first workout.

    The sweat on YHC back was so much that is left a imprint on the asphalt (picture below)

    image1.jpeg

    YHC is thankful this year for F3RVA. Through the support of all his F3 brother, YHC was able complete things he couldn’t have imagine!

    SPIT ON THAT!!

  • Turkeybell

    4 Davillians and one lost boy showed on a rainy but warm Wednesday morning to enjoy their pre-Thanksgiving meal.

    This is how it went down:

    COP (ALL IC)

    • SSH
    • Merkins
    • Slingshots
    • Helicopters
    • Sit up Press
    • Arm Circles

    THANG

    The Feast (4 course meal)

    1st Course (5 rounds with a short mosey to one side of the parking lot and back)

    • 10 KB Rack Squats
    • 10 KB Swings
    • 5 KB Burpees

    2nd Course (10 mins AMRAP)

    • 10 KB Ground to Overhead
    • 10 KB Lunges (Per Leg)
    • 10 KB Snatches (5 Per Arm)

    3rd Course (5 rounds with a short mosey to one side of the parking lot and back)

    • 5 KB Squat Thrusters
    • 10 KB Swings
    • 10 KB Rows (5 per Arm)

    4th Course (10 mins AMRAP)

    • 10 KB Burpees
    • 10 KB Alternating Swings
    • 10 KB Sit Up Presses
    • 10 SSH’s

    Numberama, Namerama, Helix took us out. 

    MOLESKIN

    It felt great for YHC to get back out to MANNDate Qing. It had been 6 months since his last. YHC also had overslept his alarm but luckily since he only lives 2 minutes from the AO, he arrived with 4 minutes to spear.

    Up Chuck showed up with a 10lb pink KB and ask if this would work. The PAX had a good laugh while he pulled out his real KB. Glad to have you join us this morning Up Chuck, congrats on only have one AO remaining on your quest to post at every AO.

    Mumble Chatter was low at first, but with Emoji around that wouldn’t last for long. Chatter was centered around UpChuck leading the PAX in Adam Sandler’s Thanksgiving Song (which YHC was very impressed how well he sounded just like Adam Sandler) and 80’s rock music. Emoji had noted that his 2.0 daughters only listen to 80’s music now thanks to Stranger Things.

    ANNOUNCEMENTS

    • Special 60 minutes of 45 MOM TOMORROW (Thanksgiving) starting at 6 am. Coffeeteria in the parking lot afterwards

    SPIT ON THAT!!

  • Everyday is Leg Day

    7 men prepared themselves and took on the morning by storm. The morning fun began like this:

    Warmup

    • 10 four count side straddle hops
    • 10 body weight squats
    • 10 calf raises

    Mosey on over to the track

    Repeat 3 times and start halfway across a straightaway on the track

    • run to the first curve and duck walk the curve
    • run halfway to the next straightaway and do 20 iron mikes
    • run to the second curve and lunge around the curve
    • run to the starting point and do 20 body weight squats

    Quick Rest

    PAX buddied up and prepared for the next event of the morning.

    Starting at about the beginning of the first curve and repeat 3 times.

    • Buddy carry partner (any carry) to about halfway across the straightaway
    • Do 10 buddy squats
    • Switch
    • Second partner carries to the starting point
    • Do 10 buddy squats

    Mosey to the not so steep hill on the side of the woods. PAX completed 11s doing iron mikes at the bottom, back pedaling up the hill, and doing body weight squats at the top. Upon finishing Opus and Spit broke out into merkins to work on their 5,000 merkin challenge for the month. Boom Boom then asked Spit for a number between 1 and 5. Spit choose 4; thus, determining the fate of the PAX to be 40 (20 four count smurf jacks) once they got back to the starting point which everyone was super excited about.

    Mosey to starting point

    PAX completed their 20 four count smurf jacks and then were asked to pick another number between 1 and 5. The number 4 was picked which foiled Boom Booms trickery of switching the values of the numbers and led the PAX to 20 (10 four count iron mikes). The PAX then completed the iron mikes and were then lead by Spit in some merkins while Boom Boom grabbed his phone to type down some names.

    Energy felt high this morning despite the low numbers. The PAX was ready to move and powered through the workout. Thanks again to Spit for giving YHC the Q while they were back.

    Announcements

    • Special 60 minutes of 45 MOM this Thursday (Thanksgiving) starting at 6 am. Coffeeteria in the parking lot afterwards

    Until next time,

    Boom Boom

  • A DNow Beatdown

    10 Warriors including 4 FNG climbed out of their cabins (some with only a few hours of sleep) to enjoy a down range workout. The location: Watermarks Camp just outside of Scottsville, VA. Start time was 6:00 am. The SF was planted next to the basketball court and the PAX got started.

    This is how it went down:

    Spit’s Q

    Mosey around the Shop and down to the field

    COP (all IC)
    SSH
    DQ
    Helicopters
    Merkins
    LBC’s
    Crab Cakes
    Arm Circles

    THANG

    Mosey to the bottom of hill next to the activity field 

    11’s 

    A the bottom of the hill complete one merkin then Bernie Sanders to the top of the hill and complete 10 WWII sit-ups Run back down for two merkins back up for 9 WWII sit-ups. Rinse and Repeat till completing 10 Merkins and 1 WWII sit-up.

    The Carpenter’s Q

    Mosey back down the hill and around the lake. Turn back and head to the Amphitheater.

    Modified Dora

    Partner up; first partner runs to the other side of the lake completes 2 burpees then runs back while the second partner is completing the exercises then switch. The following was completed:

    50 Dips, 100 2 ct American Hammers, 150 low squats

    Mosey to the beach

    Sandy Bears and Crabs

    Start a the top of the beach and bear crawl down to the lake (optional put your head in the lake), complete 10 Merkins, Crab walk back to the top and complete 20 LBC’s. Rinse and Repeat for 3 sets. Wait for the six but completing dips on the picnic benches.

    Skull Crushers

    All IC complete 15 skull crushers with left leg then 15 with right leg.

    Mosey back to the SF

    5 MOM – with Ring of Fire, Freddie Mercury’s, and 64 SSH (in honor of a fallen Restoration Church brother – Paul White)

    Numberama, Namerama, Emoji took us out. 

    MOLESKIN

    This was the second annual down range workout at Restoration Church’s fall retreat. DNOW 2 weekend brings out over 200 Middle School and High School student in the Mechanicsville area. The weekend focus is around on how they can be better christian leaders in their community.

    Unfortunately their was a miss communication and the announcement of the workout wasn’t made the night before. We were still able to get the word out and have four FNG’s join us.

    Glad to have our college students (Bucketmouth and Jiff) back out. Both were noted they have missed F3 and are HC for this Tuesday.

    Also great to have Care join us. It had be months since his last posting. He mentioned to YHC that it was hard but he kept on pushing.

    Welcome to our FNG’s – Bulletproof, Night Bear, Tenderfoot and Air Ball. TClaps to Tenderfoot (Age 11) who didn’t participate in the whole workout but was barefoot the parts that he did.