Author: Spit

  • Poking The DaVille Bear

     

    8 RVAers showed up at Lindwood Holton on this 70 but overcast morning to see what this DaVille takeover week was all about.

    This is how it went down

    Mosey to the left side of the school in the front

    COP (all IC)

    • SSH x52
    • Don Quixotes
    • AL Prom Date
    • Merkins
    • Flutter Kicks
    • Arm Circle x20 small x 10 big reverso

    THANG

    The Donkey poked the Bear

    Complete 10 Donkey kicks, bear crawl to the pavilion, completed 10 Derkins, bear crawl back to the wall. Rinse and Repeat with sets of 20 and 30

    Mosey to the back for school on the blacktop

    11’s

    Start with 1 Merkin then bear crawl across the blacktop complete 10, 2 count American Hammers, run back to other side. Rinse and repeat until 10 and 1.

    Partner Carrier

    Partner up. First partner carriers second partner 20 steps, stop complete 10 merkins each then switch. Rinse and repeat back to the SF

    Captain Thor

    Done in a 1:4 ratio. Complete 1 WWII Sit then 4 American Hammers. Rinse and Repeat with 2:8. Try to get to 10:40 (must PAX around 7:28 or 8:32)

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    YHC was fired up for starting this takeover week of right. While listening to F3RVA Podcast #52 on Friday afternoon, YHC noticed the hosts of the show (who will remain nameless) were commenting that this takeover week was going to be easy. Well the bear was poked and a plan was put into place to make sure whoever showed up Monday morning would know who to thank for a beatdown!!

    YHC arrived around 5:15 surprised and happy to see that Blue Truck was in the parking lot. Shortly after Bleeder showed up and YHC got even a bigger grin. The SF was planted and the PAX got to work.

    PAX completed 52 SSH in honor of Podcast #52 (Since YHC knew that the hosts of the podcast enjoyed those!)

    The mumble chatter was lacking this morning. Seems the PAX was very focused on the task at hand.

    After the COT the chatter picked up mainly about how it seems each person used very different methods during the partner carriers. YHC was very impressed with Swirly’s 3 point stance.

    Announcements

    • F3 Charlottesville: F3 Roanoke as the Q this Saturday
    • Reese Strong Rock and Roll Cornhole Tournament this Saturday in Mechanicsville. Starts at 11; See Phonics for details
    • Fudd’s Cookout this Saturday. Be sure to comment on the preblast of you are attending

    SPIT ON THAT!! 

  • PreBlast – June Monthly Challenge – Merkins

    Since Opus and YHC lead the PAX again in the monthly challenge, we have decided to bring back Merkins for the June Challenge. The goal is 5000 but let’s go for higher!

    Get after PAX and see y’all in the gloom!!

  • Let’s finish this with a BANG!!

    19 F3RVA Regulars climbed out of their fart sack on this holiday week for another addition of Dogpile. YHC arrived ready to finish off this Q week off with one last beatdown.

    This is how it went down:

    Mosey to the far circle next to the carillon

    COP

    • SSH
    • Cotton Pickers
    • Merkins
    • Freddie Mercurys
    • WWII Sit-ups
    • Flutter Kicks
    • Arm Circles

    Mosey to the Rusty Cages

    Burp-Up Special

    With a partner, completed 50 Burp-Ups

    Mosey over to Love Hill

    Love Hill BANG

    From the trail entrances to the bottom gate. First partner runs to the gate at the bottom of the hill then back with other partner completes an exercise then switch. Rinse and repeat till you reach the bottom. The following exercises were completed:

    • Lunges
    • Broad Jump Burpees
    • Polar Bears

    Mosey over to the toll booth

    WWII Surprise at Boulevard Bridge

    Run across Boulevard Bridge completing 5 WWII Sit-ups at every light pole (or telephone pole) till either you reach Riverside Dr or till the lead PAX is head back. Complete 5 WWII Sit-ups at each pole on the way back

    Mosey back to SF

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    AND YHC IS FINISHED!! Thank you to all those that took part in this celebration. This week has been one that YHC will not soon forget.

    Today was just another challenge!

    YHC wanted to make sure not to repeat any areas already used early at WDog. Today was focused on three locations that just around a year ago would have been impossible to complete for him.

    Here is what YHC has learned: Pulls up are still a challenge, Love Hill has seem to get just a little shorter (not really), and Boulevard Bridge still sucks.

    Sorry not much to say about Mumble Chatter or recap so please include your “favor” parts of today in the comments.

    It was honor and privilege to lead you gentlemen today. I look forward even more memories this coming year.

    Just reminder: “The workouts don’t get any easier, you just get stronger.”

    ANNOUNCEMENTS

    • Reese Strong Rock and Roll Cornhole Tournment – June 10th – See Phonics
    • F3 Charlottesville – Plan a trip one Saturday!
    • Moo & Brew 5K – June 3rd – See Malpractice Preblast
    • Fudd is having a party the evening of June 10th – M’s are welcomed – See Preblast and comment if you can make it.

    SPIT ON THAT!!

  • Man Cannot Live On Sports Alone

    15 Northerners and 1 Stalker of YHC’s posted at the Creek for a little fun with sports and some other things!

    Here is how it went down:

    Mosey around the parking lot to pick up any LIFO’s

    COP

    • SSH
    • DQ
    • Hillbillies
    • Merkins
    • WWII Sit-ups
    • LBFC’s
    • Arm Circles

    Catch Me If You Can

    Partner up, Partner A completes 20 Merkins while Partner B runs around the church to the back corner to complete 15 WWII Sit-ups. If A catches B then B does 5 Burpees; if not A will complete the burpees. Rinse and Repeat with roles switched

    Catch US If you Can

    In teams of three, Partner A completes 20 WWII Sit-ups while Partner B carries Partner C. Once Partner A catches switch roles. Completed one lap around the church

    Mosey to the Field

    Baseball

    Using the cones, run around the bases completing an exercise at each base:

    1st Base – Heels to Heaven x10
    2nd Base – WWII Sit-ups x10
    3rd Base – Merkins x10
    Home– Touch a Trees – Run to a tree and back; “x” number of people behind you

    Rinse and Repeat – Round 2 x20 and Round 3 x10

    Crab vs Bear Soccer 

    Divide into two teams, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, team scored on must completed 10 burpees then the teams swap roles (bear to crab and crab to bear).

    Mosey back to SF

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    Another good one at The Creek this morning! YHC showed up around 5:20 to find Carpenter, Woody Pecker, Chowdah, and LP had already arrived. YHC got things set up before a little 2nd F time. Around 5:26 most of the PAX had arrived when Abacus decided to grace us with his presence on his Gear. He was our FIFO for the day. Abacus, RAMM Gear is down at Mary Munford!!

    During our mosey, we pick up some of our LIFO’s (Yard Sale and Phonics). During COP the rest of the LIFO’s came.

    Catch US if you can brought some challenges. Some of the PAX had to modify since they had some 2.0’s in their groups. The group of Phonics, Bucket Mouth and Boom-Boom lead the PAX.

    YHC brought back a PAX favorite with the soccer game. He made some modifications to “rules” to makes things more competitive. Some good mumble chatter during this time. Final score Team B (YHC’s Team) 2 – Team A 1

    Shout out to Off Shore for making another trip to the North!!

    Welcome to Woody Pecker!! He is visiting us from Seattle and a guest of Carpenter’s. We hope you are able to post in Seattle soon!

    Finally, shout out goes to all the PAX members in Mechanicsville. This last year has been amazing and this PAX (in particular) has become not just a workout group to YHC but a Brotherhood

    ANNOUNCEMENTS

    • F3 Charlottesville – Looking to get a clown car together one Saturday. Look for more details on FB Messaging group
    • Reese Strong Rock and Roll Cornhole Tournment – June 10th – See Phonics
    • @F3Richmond on Twitter – Follow it

    SPIT ON THAT!!

  • Do These Hills Have Eyes?

    8 Dedicated Men showed up just before the heavens open up for some Green Acres fun!

    This is how it went down:

    Mosey to the grass area near the front of the school

    COP (ALL IC)

    • SSH
    • Imperial Walkers
    • Merkins
    • WWII Sit-ups
    • Flutterkicks
    • Plank Jacks
    • Arm Circles

    THANG

    Mosey to the right next to the playground ground

    Run Those Hills (Beast Mode)

    PAX completed The Beast while run up and down two hills. Exercises completed were as follows:

    • Merkins
    • WWII Sit ups
    • The Dolly
    • Halfway Break – 5 Burpees OYO
    •  Mtn Climbers (2 count)
    • American Hammers (2 count)
    • Burpees (Circle K’s choice)

    Mosey to the playground.

    Team Pull Ups

    Partner up, one partner does pull ups while other partner run around the track then switch. As partners, complete 50 pull ups.

    Mosey down to the main road

    11’s

    Using the newly named Tick-Snake Hill, complete 1 Squat then Bernie Sanders (running backwards up the hill) complete 10 WWII Sit-ups. Continue until completing 10 squats and 1 WWII Sit-up

    Mosey back to the SF

    Numberama, Namerama, Opus took us out.

    MOLESKIN

    Of course YHC’s first trip to the new Green Acres AO had to be on the rainiest morning of the week. Oh well we love our CSAUP’s at F3RVA. YHC drove by the day before to scout out the location, noticed some decent hills, and a plan was put into place.

    The PAX seem to all arrive at least 5 minutes early except for MudFace who has traditional now shown up 5 minutes late to this AO.

    During the first part of The Beast, Off-Shore was unable to find the dry shoreline by complete his exercises is the large puddle in between the two hills. Adjustment was quickly made by him the rest of the way.

    Abacus was fired up which also seem to be a new trending item in Mechanicsville these days. He lead the PAX once again!

    Thanks Phonics for naming our new hill! Tick-Snake is a prefect fit for this tall grass hill.

    Glad to see Boom-Boom out for his 2nd posting! Hope you have you as a regular all summer long!

    Tclaps go to Off Shore for making the trip to the North. YHC feels he maybe have stalker!!

    ANNOUNCEMENTS

    • F3Richmond on Twitter – Follow it!
    • Rock and Roll Cornhole Tournament June 10th – See Phonics
    • Fudd Party – See Preblast

    SPIT ON THAT!!

  • Audible Audible

    17 Willing and able Dogs showed up on this wet and rainy gloomy morning to welcome YHC to WDog for the first time.

    This is how it went down:

    Mosey to circle in front of amphitheater

    COP

    • Invisible Jump Rope
    • DQ
    • Merkins
    • WWII Sit-Ups
    • Freddie Mercury
    • LBC’s
    • Arm Circle

    THANG

    Mosey to the bottom of the amphitheater

    Aiken Legs

    Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeat with sets of 30 and 10

    Booyah Merkin Ladder

    With a partner starting at the bottom of the amphitheater complete 1 Booyah Merkin. Bear crawl to the next row and complete 2 Booyah Merkins. Rinse and Repeat increasing by one at each row until you get to top (18) – Called an audible at 15

    Mosey to the star in front of the Carillon 

    Dora 1-2-3

    Complete the following exercises while partner runs to the carillon, bear crawls up the stairs, runs around the top, back down then switch:

    100 Burpees (Audible at around 75-85)
    200 Squats (Audible to 150)
    300 WWII Sit-ups (Audible to 200 or till Q calls time)

    Mosey back to the SF

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    YHC has been fired up this week so he has been showing up at least 15 to 20 minutes early at each AO. Normally he would be the first to arrive but as you know whenever the blue truck shows up, you are never the first.

    The SF was planted and the PAX got to work. During the COP the PAX had it’s normal mumble chatter to try and throw the Q off the cadence. Circle K was a LIFO so YHC is sad he missed his favorite COP exercise, Invisible Jump Rope.

    During the Aiken legs the PAX got creative with how to complete the box jumps. Most did the normal way using the first row, some when up another row, and other use the orchestra pit. LabRat did challenge Hardywood to box jump to the stage. Glad to see Hardywood declined to prevent any injury.

    YHC learned a couple of things this morning Qing WDog:

    • Timing is harder than Dogpile so YHC apologizes for all the audibles.
    • LabRat think you are mad at him when you get aggressive with a Q.
    • The PAX is still not a fan of Burpees during Dora exercises.

    Announcements

    • F3Charlottesville….wanna go up one Saturday? – See Lab Rat for details
    • follow us on Twitter for all things F3: @f3Richmond
    • Special Memorial Day convergence at Belle Isle 0630. Meet at parking lot on Tredegar. – See HoneyDo’s Preblast
    • ReeseStrong Rock & Roll Cornhole Tournament June 10th – See Phonics
    • Fudd is having a party the evening of June 10th. M’s are welcome. – Reply to Preblast if interested

    SPIT ON THAT!!

     

  • MC Hill Still Sucks

    11 Northerners climb out of their fart sacks (some earlier than others) to take part in another addition of YHC’s Q Week!

    This how it went down!!

    Mosey to the front of the HS

    COP (All IC)

    • SSH
    • Copperhead Squats
    • WWII Sit-ups
    • Gas Pump
    • Merkins
    • Arm Circles

    THANG

    Mosey to the bus loop

    4 Corners

    2 Laps where completed with the following:

    1st corner – Merkins x20
    2nd corner – Mtn Climbers (2 count) x20
    3rd corner – Dips x20
    4th corner – WWII Sit-ups x20

    Mosey to the road next to the teacher’s lot

    Victory Road

    At each light pole complete 5 WWII Sit-ups (12 to 13 light poles total)

    Mosey to MC Hill

    11’s with Merkins and Burpees

    Indian Run back to the SF (about 3/4 of a mile)

    Ring of Fire with 10 Merkins

    Numberama, Namerama, Carpenter took us out.

    MOLESKIN

    Most of the PAX showed up ready to go this morning. Mumble Chatter before the workout including how YHC Q went yesterday and what “HC” stand for. YHC has called the PAX out on F3 Mechanicsville message group to post today. Lab Rat answered with HC. At 5:29 no Rat was to be found so Abacus made the comment that HC must stand for “Half Committed”.

    YHC decided to include some of the workouts he first experience during his first couple posting at DaVille. LabRat introduces 4 corners at YHC’s first post at DaVille’s normal location. Victory Road was first used by Carpenter and MC Hill (now making it’s only 2nd appearance) was introduce during YHC second DaVille post.

    Tclaps today go to Abacus and Hurricane. Abacus let the PAX in all exercises most of the morning. Glad to have Hurricane out for his 2nd DaVille post (I think we can call him a regular now).

    YHC would like to thank LabRat and Circle K for starting up the DaVille AO. Without them, am I sure I would have never heard of F3 and will still be at home in my Face Sack, Sad Clowning it up!!

    Announcements

    To many to remember, Lab Rat and Phonics please post in the comments.

    SPIT ON THAT!! 

  • Let’s Triple Check this Anniversary

    8 veterans show up on this cloudy but not yet raining Monday morning (but its always sunny and 70) to help YHC celebrate his F3 anniversary with a bang!

    This is how it went down:

    Mosey to the left side of the school

    COP

    All in IC

    • SSH
    • Don Quoxite
    • Cotton Pickers
    • Dolly’s
    • WWII Sit Ups
    • Arm Circles

    In teams of 4 the following was completed:

    Triple Check #1
    -Balls to Wall, WWII Sit ups, Run to the light pole in the median of hermitage road

    Mosey to the pavilion

    Triple Check #2
    -Dips, Derkins, Run to the light pole near the front parking lot

    Mosey to the back of the school / blacktop

    Triple Check #3
    -People’s Chair, Tire Flip, Heels to Heaven

    Triple Check #4
    -American Hammers, Bear Crawl, 6 inches

    Mosey to the right side of the school

    Triple Check #5
    -Jump Squats, WWII Situps, Sprint to the first team and back

    Mosey back to the SF

    30 seconds of Mary’s with Plank Jacks

    Numberama, Namerama, YHC took us out.

    Moleskin

    What better way for YHC to get his anniversary week started than with a short mosey down south to Punisher. The PAX was very welcoming to YHC, but not so much after the beatdown.

    Things got started pretty well, although Toga did complain a little when YHC didn’t offer a 10 count after the first Triple Check. He gladly offered one after the 2nd.

    During the tire flipping, Fudd made an observation that with how the triple check was set up, we would only be able to complete either the People’s Chair or Heels to Heaven when not flipping. A quick modification was made to switch up your exercise at either end. Great catch, Fudd!!

    Mumble chatter seemed to be low. Mainly focused around flipping the tire and how everyone’s weekend went.

    YHC wants to thank each and every member of F3RVA! I originally heard about F3 from Carpenter and Abacus around March of last year (about the same time DaVille started up). At that time I wasn’t sure if 1) I could get up that early and 2) since I was a new father,  if it would work out with my schedule. On Saturday, May 21st 2016 during a Men’s Retreat, Abacus hosted a special workout starting at 6 am. No longer did I have an excuse not to join. It was intense. I was so out of shape I almost blacked out during the workout. Afterwards he invited us to come to DaVille that following Tuesday (more on that later this week). After completing my second workout at DaVille and going to Dogpile the following Saturday I was hooked.

    Now 366 days later, 40 pounds lighter, three 5k’s, one 10k, one Convergence, 1 CSAUP in the dead of winter, and numerous other workouts that beat me down then built be back up, F3 has become an important part of my life. I can truly call each and everyone of you my brothers!!

    Announcements

      • Convergence this Monday for Memorial Day. Meet at 6:30 down at Tredegar Iron Works parking lot. See Honey Do for details

     

    • F3 Charlottesville off to a great start. Still looking for PAX members to head down over the next 5 weeks. Talk it up and get a clown car planned

     

    SPIT ON THAT!!

  • AshCreek 5K

    7 Runners showed up on this sunny and 70 morning for the 14th annual AshCreek 5K.

    This is how it went down:

    THANG

    Race began at 8am on Linderwood Dr near the club house, turn left onto Brickerton Dr, turn left back onto Linderwood Dr to complete mile 1. Quick turn right onto Little Joselyn Dr, then left onto Tarleton Dr, left at Morella Pl, right onto Summer Grove Rd, then left back into Linderwood Dr to complete mile 2. Take Linderwood Dr down to a left onto Pantego Ln for a 1/2 mile, right back onto Bickerton Dr to complete mile 3. Sprint to the finish on the last 3 blocks of Brickerton Dr.

    MOLESKIN

    F3 was well represented by the 7 PAX members that signed up for the team as well as all Phonics 2.0’s on Team Reese Strong. Phonics lead the PAX completing the race in less than 20 minutes. Badger, Spit, and Mr Rodgers paced together for the first mile. Badger and Spit completed the race just under 23 minutes with Mr Rogers shortly behind just under 24 minutes.

    Welcome to Simba who completed the race around 28 minutes. Hope to see you out at an AO soon!

    Wild Thing finished around 33 minutes and Psycho decided to take his time came in around 43 minutes

    We also had a booth to get the word out in the community about F3. See below (Sorry LabRat no takers on 5K the Hard Way!)

    Several PAX Members place in their age groups:

    3rd Place 30 to 39 group: Spit
    1st Place 40 to 49 group: Phonics
    2nd Place 50 to 59 group: Badger
    2nd Place 60 to 69 group: Wild Thing

    Also Team F3 was the second fastest team just a few seconds behind Team Reese Strong

    Thanks to all the PAX that came out to support our community!!

  • Got Two Tickets to the Gun Show

    6 news anchors show up to work on their their ubulus muscle that connects to the upper dorsinus. It’s boring but part of our life. And this is what’s happening with the PAX today:

    COP

    • SSH IC
    • Cotton Pickers w/ KB IC
    • Merkins IC
    • WWII Situps IC
    • Don Quixotes IC (Swirly Style)
    • Arm Circles IC

    Mosey to the side of the school

    The Channel 4 News Team!! (4 Corners)

    With Ron Burgundy (20 Sling Shots)
    Champ Kind, Sports (20 Racked Squats)
    Brick Tamland, Weather (20 Sit-up Press)
    and the reporter in the field Brian Fantana (20 KB Swings)

    News at 6 and 7 pm (2 rotations)

    Panda Watch!! with Lunges

    1 minute of each of the following:

    • KB Side Lunge
    • KB Lunge w/ Rotation
    • KB Double Lunge

    1 minute of Lunge & Press

    Work those Guns!!

    1 minute of each of the following:

    • Half Knelling Press
    • Overhead Press
    • Two Handed Squat Press
    • WWII Sit-up Press

    Mosey back to the VSF

    2 Minutes of Boat/Canoe

    Numberama, Namerama, YHC took us out.

    NMS

    After running to the AO and showing up early, YHC was able to warm up his vocal chords with a little “unique new york, unique new york” and ” The Human Torch was denied a bank loan.” before the arrival of which he thought would be the only other two anchormen today (Helix and Opus). Carpenter had YHC KB in his car so luckly Helix had an extra one to spare.

    Just as COP was starting,Carpenter decided to join us this morning, follow by Blue Cheese and finally at the end of COP, MudFace showed up!

    Mumblechatter was focused around seeing running into so F3 PAX member that have been missing at the AO’s. Also topics included I don’t know if know this but YHC kind of a big deal. People know him. He is very important. He has many leather-bound books and his apartment smells of rich mahogany. Also Carpenter’s love of lamps and carpet. When ask if he really does love lamp he just say: “I love lamp, I love lamp!”

    I’m proud of you fellas. You all kept your head on a swivel, and that’s what you gotta do when you find yourself thrust into the middle of vicious cockfight (i mean F3 workout).

    Announcements:

    New AO starts this Thursday, May 11 at Pole Green Park.  EH those in the 23111. – See Phonics

    Ashcreek 5K is May 20 – Join the F3 RVA team.  For information, see Spit or visit  http://www.ashcreek5k.com/.

    F3 is expanding to Charlottesville.  See Lab Rat if you are interested in helping.

    Breading Bread coming up soon – See HoneyDo

    I’m Ron Burgundy? No I’m Spit, You stay classy, F3RVA