Author: Spit

  • PreBlast – First Thursdays in DaVille

    The DaVille PAX would like to invite everyone in F3RVA for the first ever First Thursday in DaVille

    Meet @ 6pm at Atlee High School (9414 Atlee Station Rd, Mechanicsville, VA 23116) (the location of DaVille on Tuesdays) in the teacher’s lot behind the school.

    We will be playing Ultimate Frisbee (F3 Style) for about 30 to 45 minutes then will head over to COTU (11293 Air Park Rd, Ashland, VA 23005) for some brews (Food Truck(s) will be there as well).

    2.0’s and M’s are welcome to join!

    Hope to see you there!

    SPIT ON THAT!! 

  • Sandy BOMBS

    A Strong group of 9 (5 Regulars, 3 Davilians, and 1 FNG), stormed into Pouncey Tract Park for a sandy beatdown. This is how it went down:

    Parking lot tracers (gotta bring some DaVille to the west end)

    Mosey next to the volleyball court

    COP (all IC)

    • SSH x 52 (in honor of podcast #52)
      • 5 Merkins
    • DQ
      • 10 Merkins
    • Hillbillies
      • 5 Merkins
    • Rosalita
      • 10 Merkins
    • ATM’s
      • 10 Shoulder Touches
      • 10 Tempo Merkins
      • 10 Fast Merkins (OYO)
    • Arm Circles
      • 10 Merkins

    B.O.M.B.S

    Partner up, first partner completes an exercise while second partner bear crawls across the volleyball court, runs back, then switch. Rinse and Repeat completing the following as a team:

    • 50 Burpees
    • 100 Overhead Claps
    • 150 Merkins
    • 200 Big Boy Situps
    • 250 Squarts

    Sandy Bear Crawl Challenge

    White Deer (West End) vs YHC (Daville). As fast you can, bear crawl across the volleyball court. Winner was YHC (PAX plank and watched)

    Mosey to the pavilion 

    Picnic Medley

    Complete 10 Derkins then 10 Dips. Rinse and repeat with a sets of 20 and 30

    Empty Wheelbarrow

    (An belly up plank walk with someone holding your feet. Essentially a crabwalk with partner holding feet.) switch every 20 steps or so. Rinse and repeat until you reach the tree at the top of the hill.

    Mosey back to the parking lot to the concession stand  (plank exercises till the 6 catches up then 10 Merkins OYO)

    Triple Check

    Balls to Wall, Jump Squats, and Run across the parking lot and back

    Mosey 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

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    YHC had never been to GridIron so this was going to be a blind Q, but he was up for the challenge during takeover week! The DaVille clown car showed up 30 minutes early to give YHC time to scout out the AO. Some EHing was had by MudFace for a group that seem to be a F3 knockoff.

    The rest of the PAX arrived shortly after and we got to work. The PAX didn’t seem a big fan of the Parking lot tracers (sorrry LabRat I tried).

    YHC was introduced to White Deer today and his trash talking. He decided to challenge YHC throughout the workout starting with bear crawl challenge. Even with a 3 second held start, YHC still smoked him. Sorry that’s why I get the hate!!

    YHC would like to thank the GridIron regulars for the warm welcome today. The F3RVA brotherhood was is in full force today!

    Welcome to McFly. You killed it!!

    Announcements:

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is today at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.
    • June 17 – Marv is leading a 2.0 friendly workout at 7 am following Dogpile.
    • Richmond Hackathon – July 24  – For more information, see Viral

    SPIT ON THAT!!

  • 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!!