Author: Spit

  • Frosty Cars, Shaving, and Dodging Traffic

    7 brave Davillians said no to the fart sack and yes to the cold weather for another addition of a Tuesday morning beatdown.

    This is how it went down

    COP (all IC)
    SSH, Imperial Walkers, Merkins, LBC’s, American Hammers, Arm Circles

    THANG

    Mosey to the entrance of Atlee HS

    Merkin Loop
    Mosey down the service road while stopping at every light pole to complete 5 merkins (21 light poles in all). Al-Gore-A-Rama for the six

    Mosey to the Cool Spring ES bus loop

    Ascending Curb Crawl
    Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, rinse and repeat till 10 Derkins

    Dora 1-2-3
    Partner up, first partner runs a lap around the bus loop while second partner completes exercises then switch. Exercises were 100 WWII sit-ups, 200 squats, 300 LBC’s.

    Bataan Death March (aka Burpee Catch Us if You Can)
    PAX lined up for an Indian Run back to the SF. Last person drops and does 5 Burpees then sprints back to tag the next person and continues to the front. Next person stops and completes their Burpees. Each PAX member completed 2 set.

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

    MOLESKIN

    YHC learned a few things this morning:
    -Yard Sale shaves before coming to the workout (we are going to assume his face).
    -Frost on cars prevents some members of the PAX from showing up on time.
    -The entrance to Atlee HS maybe not the best place to start exercises during the winter. Seems we have to dodge traffic on both sides of the road

    Great to have Rounders back as regular on Tuesdays and Fridays. T-Claps goes out to Yard Sale. I don’t think he planned to run almost three miles this morning. Way to push through it.

    ANNOUNCEMENTS

    • Boom-Boom is back from college next week and has the Q.  Plan to post and give him a warm homecoming.

    SPIT ON THAT!! 

  • 13.1

    10 Warriors joined YHC this morning for some pre half-marathon festivities.

    This is how it went down:

    Slaughter Start with a twist

    13 merkins OYO, Mosey around the church
    13 merkins OYO (Al Gore for the six), Mosey backwards around the church
    13 merkins OYO (Al Gore for the six), Karaoke around the church
    13 merkins OYO (Al Gore for the six)

    COP 

    SSH x13, (13 Merkins OYO)
    DQ x 13, (13 Merkins OYO)
    Helicopters x 13, (13 Merkins OYO)
    LBFC (Little Baby Flutter Crunch) x 13 ,  (13 Merkins OYO)
    Crab Cake x13, (13 Merkins OYO)
    Arm Cirlces x8 small x5 big and reverso, (13 Merkins OYO)

    Mosey to the Pavilion 

    Bruce Lee (Marathon Repeats)

    A set consisting of 6 ab exercises:

    13 American Hammers
    13 Leg raises
    13 LBC’s
    13 Heel Touches
    13 Crunchy Frog
    13 100’s.

    Rinse and Repeat  total of 3 sets with additional sets of 26 and 8. Al Gore-a-rama between sets

    Mosey back to the parking lot

    WMD Crawl

    Starting at the curb, Bear Crawl executed by doing 13 Werkins and crawling 13 steps with hands set out wide followed by 13 Merkins and crawling 13 steps with hands at normal position followed by 13 Diamond Merkins and crawling 13 steps with hands set in close. Rinse and Repeat back to the curb

    Thunderstuck

    YHC played “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. LBC’s were mixed in during long breaks as well

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

    MOLESKIN

    Since tomorrow will be YHC’s first ever Half-Marathon only seemed fitting to theme today workout with all reps being 13. (or if you are Carpenter completing 13.1 not show how you do 0.1 Merkin). Tapering was taken to a new level with focusing mainly on core exercises today.

    The 2.0 were close to outnumbing the old men today (4:7 ratio). Way to bring it everything week fellas!

    T-Claps to our Veteran Rounders. Thank you for your service!

    ANNOUNCEMENTS

    • Good Luck to everyone in F3RVA running in either the Half or Full Marathon tomorrow
    • Hampton Roads 1 year anniversary is tomorrow! See preblast  if you are planning on attending

     

     

  • The Art of Tapering

    Image result for tapering

    4 Davillians arrived at various times on this warm November morning.  This how it went down:

    ROUTE

    MudFace and No Idea arrived around 5:20 and heading out on their normal route. Started down the service road, through the cross country course, into Honey Meadows then back.

    Grabber and YHC headed out around 5:26 at a tapering pace. Down the service road, into Honey Meadow estates, fire road into Kings Charter. Took a right onto Kings Charter Drive, turn around at Atlee Station and head back to Honey Meadow. Short run through the townhomes then back to parking lot to get in around 4.5.

    MOLESKIN

    What a great morning for a run. In preparation for the half marathon this weekend, YHC is tapering this week. During the run this morning, YHC and Grabber ran into old friend the big black cat. As usual he just gave us a stare and we mosey along.

    On the road back to the parking lot, YHC and Grabber ran into Mudface and No Idea. Mudface wasn’t paying attention thus got the crap scared out of him (almost literally)

    Thanks to Grabber for helping YHC train over the last almost 4 months. Looking forward to crushing this race on Saturday!

    SPIT ON THAT!!

  • The Nightmare of Old Glory

    Image result for f3 old glory

    11 Davillians arose from there fart sack not knowing that Old Glory was awaiting them. The SF was briefly  planted while mumble chatter was had prior to 5:30.

    This is how it went down:

    THANG

    YHC yelled “let’s mosey”, grabbed the SF, and headed down the sidewalk in front of the HS and MS; across the MS parking lot to the gravel track. One loop around the track, headed to back of the MS and 3/4 the way around the bus loop to complete the 1 mile warm up.  Plant the Flag and Al Gore for the six.

    YHC explained the exercises as this was the first OG for several folks. Timer was set for 20 minutes and OG was completed around the bus loop (about 1/4 mile lap) with 20 merkins at the SF, 20 Squats at corner 2, 20 Burpees at corner 3, and 20 WWII sit ups at corner 4. A two minute warning was give so the PAX could give it AYC till the end.

    When time was called all PAX returned to the SF. YHC gave instructions for the PAX to return the same way they came to complete the 1 mile victory lap back to the HS parking lot. The PAX return by means of “Catch me if you can”. Quaker grab the SF was instructed to “push the pace”. If anyone wanted to take the lead they must take the SF from Quaker.

    2 MOM with LBC’s and Freddie Mercury’s before YHC had noticed the six hadn’t return so all PAX mosey back to grab the six.

    Numberrama, Namerama, and Emoji took us out.

    MOLESKIN

    The Q sheet had remained vacant until noon yesterday when YHC remember that Old Glory hadn’t been completed at DaVille since April. A message was posted on FB messenger that YHC would be taking the Q but if another PAX member wanted it then to take it. No takes so the plan was put into place.

    OG has become one YHC favorite workouts since it was first introduced to him by TYA only a month or so after starting F3. Happy to have several others participate in it for the first time

    Grabber lead the PAX with 4.75 laps completed. YHC just behind with 4.5 follow by Spike, Emoji at around 4.25. Total mileage will vary for folks from 3 – 3.3 miles.  Well done fellas!

    Shout out goes to LP. I don’t know many 9 year old’s that would be up for this challenge and crush it the way he did!

    ANNOUNCEMENTS

    • November challenges are up! Choice one or both: Merkins and  BMFB
    • Hampton Roads 1 year anniversary coming up on Nov 11th. See preblast
    • All men’s 4 miler in C-Ville on Nov 12th. Here is the link to learn more: https://www.mensfourmiler.com/

    SPIT ON THAT!! 

  • The Fall Classic – Daville Style

    14 members (including one young lady) of the Mechanicsville Davillians put on their uniforms and tall sports shoe to participate in a F3 version of the World Series

    This is how it went down:

    Mosey around the church for our traditional warm up lap

    COP
    • 30 – SSH (for the 30 MLB teams)
    • 10 – Cherry Pickers (for the 10 playoff teams)
    • 8 – Crab Cakes (for the 8 teams in the divisional series)
    • 4 – OYO Merkins (for the 4 teams in the league championship series)

    Mosey to the pavilion and the picnic benches

    • 2 mintues of step ups (for the 2 teams in the World Series)
    • 1 OYO Burpee

    World Series Trivia

    The PAX answered a series of questions about WS history and facts. If the PAX got the questions right everyone did one Burpee. If they got it wrong, the PAX would have to run to the opposite end of the parking lot and back then complete 5 Burpees. Questions were as follows:

    1. Won has won the most World Series titles and how many?
    2. Who has the 2nd most titles?
    3. What year was the first series held and who won it?
    4. What team was accused of throwing the series in 1919?
    5. In what year did an earthquake accrue during the series?
    6. Which two teams have never made it to the World Series?

    Mosey to the field

    Break up into teams of three or fours (one 2.0 per group) total of four groups.

    Field of Dreams

    1s start at First Base (1st cone) do AMRAP Squats until relieved. 2s at Second Base (2nd cone) do AMRAP Merkins until relieved. 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved. 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there. Continue until all Pax have done the Burpees.

    F3 Baseball

    Staying in the same groups, teams must complete a cumulative number of reps of different exercise at each base. 112 team merkins (for the number of WS that have been held) at first, 112 team squats at second, 112 team crab cakes at 3rd, 25 team burpees at home. Each time a team passes the base it started on, it gets a point. Team with the most points after 10 minutes wins. (Since the teams were uneven we didn’t keep count)

    Mosey back to the SF for Ring of Fire, Numberama, Namerama, Wheelie took us out. 

    MOLESKIN

    YHC is a big fan of baseball and couldn’t pass up a WS theme. Since winning the WS is a team effort most exercises today were done as a team.

    Things got started for the normal pre game mumble chatter including Emjoi asking YHC if he had slept in the AO last night and wondering if we final have The Carpenter join us this week.

    Highlighters from today:

    • Emoji showed up in a different vehicle everything day this week
    • Despite the cooler weather, we had 5 2.0’s show up this morning
    • The PAX needs to brush up on their WS trivia since they only got 2 out of 6 correct
    • Wheelie was unsuccessful in completing a “Who on first” sketch (could have used some help for No Idea)
    • Spike was a beast at F3 baseball since he had 2 2.0’s on his team

    ANNOUNCEMENTS 

    SPIT ON THAT!! 

  • The Cat’s Meow

    4 Davillians found their way through the fog to make it out to enjoy a great morning for arun.

    This is how it went down!

    ROUTES

    Mudface/No Idea – Head out down the service road though the trails and back up to the front of the school for their 5k run/walk

    Grabber/YHC: Head down the service road, Through the Honey Meadow Estates, cut through to KCD Rd. and headed right down to the lake then back to Atlee HS for a 5 mile run.

    MOLESKIN

    Great morning for a run (or run/walk). The fog didn’t seem to bother the PAX much as we got our normal mileage.

    YHC has decided that he will need need to bring his old Laser Quest guns out next week. Will have to use the back Mudface’s and No Idea’s head lamps as target practice. You can see that bright red light from a mile away!

    Grabber and YHC did have a surprise Shortly after getting onto KCD Rd we noticed an object in the middle of the road. Was it a large rock? Not it was a cat! The cat jump up as so as we ran by it. Luckily no cats were injury i the making of this run today.

    ANNOUNCEMENTS

    • Hampton roads anniversary on the 11th, Cville 4 milers on the 12th.

    SPIT ON THAT!!   

  • 4 Years With This Crazy Fool

    8 Davillians decided to enjoy another humid October morning with YHC who is celebrating 4 years of marriage with his M on Thursday.

    This is how it went down:

    Anniversary Slaughter Start: 4 Burpees OYO

    Short mosey to the green area next to the bus loop

    COP

    • SSH x4
    • DQ x8
    • Merkins x12
    • Pickle Pounders x12
    • AL Prom Date x 16
    • LBC’s x20
    • Arm Circles x8 small x4 big reverso

    THANG

    Head to the bus loop

    Aiken Legs (4 rounds with 10 to 20 sec Al Gore squats breaks between sets)

    • 20 squats
    • 20 Box Jumps (curb jumps)
    • 20 lunges
    • 20 Split Jacks

    4 corners (4 rounds)

    • 20 (2 count) American Hammers
    • 20 (2 count) Mtn Climers
    • 20 Donkey Kicks
    • 20 Dips

    AL Gore for the six

    Native American Run (with optional Burpee as always) back and around the Atlee parking lot to the SF

    4 MOM including Dolly’s, Flutter Kicks, Heals to Heaven, Freddie Mercury’s, and Hand release Merkins

    4 Burpees OYO

    Numberama, Namerama, Wild Thing took us out. 

    MOLESKIN

    YHC arrived at the AO a little early to get his mile in the monthly challenge. When he came back around 5:25 the only car in the lot was his own. Starting to think this was going to be a solo workout the car started rolling in. That road closure is really screwing the PAX up in the morning.

    The normal players that know YHC like to make it a theme most of the time he Q’s where present so know one caught onto everything be in sets of 4 until the end.

    Great to see some of newer PAX members (Liono an Pit Bull) becoming regulars.

    Glad also to be back Qing DaVille. It has been way to long.

    ANNOUNCEMENTS 

    • Hampton Roads 1 year anniversary coming up on Nov 11th. Be on the look out for a preblast
    • The Shining (3rd F devotion time) still going on Thursday morning at 6:30 at Rise and Shine diner. Reach out to Wild Thing for details or just show up!

    SPIT ON THAT!! 

  • Just the Regulars

    Three Davillians climbed out of their fart sacks on this cooler first Monday in October. Running routes were set and this is how it went down:

    MudFace and No Idea: Showed up early and headed out their normal run/walk route up and down the cross country course

    Spit (being the lone longer distance runner): Headed down the access route into Honey Meadows. Up the hill  Meadow Pond Dr to the Kings Charter fire road. Turn right until KCD and loop around at Altee Station back to the fire road. Head down Meadow Pond Dr and loop around the town homes before heading back to the AHS access road and parking lot. Complete a complete cool down laps around the parking lot. Total miles a little over 5.

    MOLESKIN

    YHC arrived  at the AO around 5:25 to find MudFace and No Ideas cars in the lot but they had headed out early. YHC did stay around till a little after 5:30 just in case any LIFO decided to show up. Seems like he would be only longer distance runner today.

    While heading out and heading back, YHC never ran into the two others posting (You fellas can add your highlights in the comments).

    SPIT ON THAT!!

  • Correr DaVille

    4 Davillians climbed out their fart sacks to enjoy a clear and less humid morning for a run

    This is how it when:

    THANG

    4 Milers – Take the Atlee service road down to the cross country trail, around Honey Meadows, back to the school

    5+ Milers – Take the Atlee service road to Honey Meadows to the Kings Charter fire road. Up KCD and across Atlee Station to the sidewalk. Run through chickahominy oaks and Summer duck neighborhoods. Cross Atlee Station back at Cool Spring ES. Take service road back to Atlee HS parking lot

    https://connect.garmin.com/modern/activity/1984466921

    MOLESKIN

    Good to have Mudface and No Idea back out there this morning. Way to push it fellas getting in 4 miles!!

    Both Grabber and YHC were feeling a little sort after a few miles since both had longer run over the weekend but we pushed through to get our normal 5+ in.

    ANNOUNCEMENTS

    • Convergence on 9/30 –  come out at 6:00, stay until 8:00 if you can.  Second workout starts at 7:00 for late risers.  Bring a friend or two.
    • Next week will The Creek’s first anniversary – Start EHing now so we have our largest PAX ever!!

    SPIT ON THAT!!

  • When The Lights Go Out

    13 Davillians arrived ready to roll on this humid September morning to participate in another addition of The Creek. The Q sheet was empty until yesterday afternoon so a hot potato Q plan was put into action.

    This is how it went down

    Spit’s Q

    ReeseStrong start: 25 Merkins and 25 Squats OYO

    Mosey around the front of the parking lot to the grassy area around the flag pole

    COP (ALL IC)

    • SSH
    • Invisible Jump rope
    • Hillbillies
    • DQ
    • Helicopters
    •  LBC’s
    • Flutter Kicks
    • Merkins
    • Arm Circle

    Opus’ Q

    Mosey to the pavilion 

    Triple Check (on the picnic tables) – Skull Crushes, Dips, decline merkins (three sets each)

    Emoji’s Q

    Mosey back to the parking lot

    Curb crawls: Bear crawl to one side complete 10 incline Merkins, crab walk back complete 10 curb dips. Rinse and repeat for another set

    Four Corners: 10 Jump Squats, 10 LBC’s, 10 Burpees, 10 Merkins

    Spike’s Q

    Parking lot Subsides: run to and back each median; complete WWII Sit-ups. Sets were 5, 10, and 15 reps

    Rounders’ Q

    Indian Run around the field while completing high knees and butt kicks on Q’s command. Circle up in the pavilion and complete 500 raid boxers? (not sure of the name)

    Q was given back to the YHC to mosey to the SF for 3 to 4 MOM. Exercises were Freddie Mercury’s, AL Prom Date, Rosalita, gas pump, and 6 inches

    Numberama, Namerama, Chowdah took us out. 

    MOLESKIN

    It was good to change things up a little bit with a hot potato. Gave us the opportunity to see some not so regular Q’s (Emoji and Spike) and a VQ for Rounders. YHC arrived at the AO around 5:16 thinking he would be alone for at least 10 minutes. Most of the PAX seems to be ready to go showing up only a few minutes after YHC

    Around 5:28 The Carpenter was no were to be found. Opus had texted him earlier and share the following response.

    Opus: Are you up?

    The Carpenter: “Yes, puppy”.

    This would explain his LIFO post today showing up around a 1/4 the way through the COP.

    When the PAX was starting Emoji’s Q. All the parking lot lamps decided to go off a the same time. This made bear crawls a little harder and the groons could be heard in the next county.

    Glad to have Rounders get a little VQ today. The PAX got a little taste of a what is to come.

    Glad to have a few our 2.0 back in the PAX after the start of the school year! Hope to see even more next week.

    ANNOUNCEMENTS

    • Reesestrong 5k tomorrow morning – Kid’s run at 8:30 and 5k at 8:55. We are up 63 on the F3 team. You can still register the day of the race.
    • Convergence on 9/30 –  come out at 6:00, stay until 8:00 if you can.  Second workout starts at 7:00 for late risers.  Bring a friend or two.
    • Next week will The Creek’s first anniversary – Start EHing now so we have our largest PAX ever!!

    SPIT ON THAT!!