Honeydo has been overruled for May by Spit and Opus!
May challenge is 3500 WWII Sit ups. Daily numbers should average about 117 per day.
Q’s be sure to get creative with this one! Also let’s get a good turn out this month PAX. If this guy in the video can do it you can do it!
Splinter has already updated the challenge spreadsheet.
SPIT ON THAT!!
8 Northerners overcame their fartsack to catch up for lost time in this month plank challenge. The SF was planted and the PAX got to work
This is how it went to down!!
Mosey around the parking to allow for any LIFO’s to join
COP (All in IC)
Plank-A-Rama
Partner up. First partner runs around the church while second partner complete a plank exercise, then switch. Rinse and Repeat if necessary to pick up the six. Plank exercises were as follows:
Plank the Night Away
The PAX completed the following dancing plank exercise for 2 to 3 minutes each:
Mosey to the SF for 2 minutes of Mary’s
Numberama, Namerama, Emoji took us out.
MOLESKIN
ts near the end of the month and YHC had made a observation that no one had made planks a priority during their Q’s this month. Well time to change that!!
YHC got there early with LP to find Emoji already waiting in the parking lot. 2nd F time was had while the rest of the PAX arrived.
During the COP our LIFO’s Mudface and Chewy decided to join us. Glad they could make it! Afterwards YHC made the PAX aware the theme of the day would be all about planks. Not sure the PAX embraced this announcements the same way YHC did.
During the Plank-A-Rama the mumble chatter was focused around next month’s challenge, Abucus’ upcoming bike race, and Chewy’s dislike of planking.
While planning his Q, YHC was using YouTube to look up the best form for some of the plank exercises. He stumbled across the The Cupid Shuffle and Cha Cha Slide and knew he couldn’t resist adding them to the workout
During the plank the night away the PAX demand that the Q demonstrate the dancing plank before hand. I’m sure it would have be a sight to see this PAX dancing during the AO this morning.
In the spirit of the F3RVA Podcast giving out weekly awards, the Mechanicsville PAX has decided to award a new one! We will be naming a 2.0 of the month. This month’s 2.0 is LP!! Not only his he the youngest PAX member in Mechanicsville week and week out, but also for a 8 year to get up 1 to 2 times a week (Sometimes without his dad Chowdah) is awesome. TClaps LP!!
Announcements
SPIT ON THAT!!
7 Hungry PAX Members woke up from their winter naps to post on this wet but sunny and 70 morning for the Spring edition of “Old Glory” in DaVille
THANG
Old Glory
1 mile run in front of the schools, across the school bus parking lot to the track and around to the back side of the school to the field next to the HS teacher’s lot.
Complete as many laps in 30 minutes with the follow exercises:
Mosey Fun Run back to front parking lot. Each PAX member grabs the SF and mosey on.
2 Minutes of Mary – Plank Style
Plank Jacks IC
Up & Down Planks IC
Elbow Planks (1 min)
Numberama, Namerama, YHC took us out.
MOLESKIN
With the weather being the way it was YHC was interested to see who were show up. As the regulars came rolling in, YHC was happy to not have to do this alone.
YHC had lead the first “Old Glory” of year back in Jan when it was cold and wet. Maybe a pattern as begun (well in Circle K’s mind at least)
Mumble Chatter was centered around the races come up this weekend and next month (Colonial 70, Filthy 5k Mud Run, and Bust the Banks Trail Half) that DaVille PAX members were participating in.
The PAX push through it today with the “needle” rain coming down. Each member completed atleast 5 laps of “Old Glory”.
Glad to see Sturgeon back in the PAX. Way to crush it today.
Announcements
SPIT ON THAT!!
3 Mechanicsville faithful showed up this awesome morning to help YHC celebrate his Tar Heels winning the men’s college basketball national championship!!
This is how it went down:
Hallelujah to other side of the parking lot
COP (in honor of the 6th National Championship for the school 6 reps of each exercise were completed)
Road to Redemption (Takes us from the Maui Invitation at the start of season to the National Championship)
R (Maui Inviation – 8 team tournament) – 8 Rows Reps
E (15 ACC Teams) – 15 Empty Wheelbarrow Steps
D (68 teams Opening Round) – 68 Deadlift Reps
E (64 teams First Round) – 64 Empty Wheelbarrow Steps as a PAX
M (Round of 32) – 32 Morning Reps (aka Good Morning)
P (Sweet 16) – 16 Press Reps
T (Elite 8) – 8 Turkish Get Ups
I (Final Four) – 4 minutes of Imperial Goblet Squats Walkers
O (National Championship) – 2 minutes of Overhead Warm ups (YHC forgot this exercise so switch to Tricep Press)
N (Champions) – 1 minute of Never Cross Dolly’s
Locker Room Celebration – Triple Check
1st – KB Swing
2nd – Goblet Squats
3rd – Hallelujah around the parking lot
Hallelujah back to the SF for COT, number-rama and name-a-rama, then Opus took us out.
Moleskin
YHC was so excited to see his team win their 6th national championship. The theme for the team had been redemption all year since losing the national championship in a buzzer better last year. Our journey this morning took us from the start of the season where the Tar Heels won the Maui Invitation (which they have done the last two years they won the tourney) to a season against argumentatively the best conference in all of basketball this year the ACC where UNC won the regular season (which they also did the last two years they won the tourney) to finall the NCAA Tournament.
The Carpenter had texted YHC just before the AO that morning notify that the fart sack was needed, knowing that several MANNDate regulars were either injured, sick, or attending WDog this morning, YHC figured this could be a Solo AO today. Thanks to Opus and Heliz coming in the clown car so this didn’t have to happen!
Mumble Chatter was very light today since this PAX was focused on the task at hand.
YHC was happy to continue his new year resolution by introducing new exercises everytime he Q’d. New this week: Empty Wheelbarrow (Crab Walk with some holding your legs), Good Mornings, Imperial Goblet Squat Walkers, and Never Cross Dolly’s
Announcements
AshCreek 5k May 20th – Sign up at http://www.ashcreek5k.com/ . This is a family event so invite your M’s, 2.0’s, and friends to sign up. We will have booth during the event. They are currently running a promo for $5 off if you register before this Sunday. Use code CELEBRATESPRING and register under “F3RVA”.
SPIT ON THAT!!
Several late PAX members rolled in right at 5:30a. HPC started the workout as the last door opened.
Mosey around the church. STOP! Pirates! – 6 Burpees on the way commemorating the 6 years Patrick spent in slavery after being captured by YHCrish pirates. Continue to parking lot near pavilion.
COP
St Pat’s day is always the 17, so:
Due to the fact that Patrick lived 1600 years ago, some of the facts may be lore or symbolic. There is a legend that he chased all the snakes from YHCreland. This may have been an allegorical reference to the Pagan culture that he drove from the island. To celebrate this we did a Bear Crawl Snake from the COP to the Thang.
The Thang
Four corners were our lucky four-leaf clover today. Exercises were 16 merkin, 30 LBC, 16 Mt. Climbers (2 count), 30 Freddy Mercury’s (2 count). Numerical significance? He was captured at age 16. After returning to YHCreland he served there for 30 years. 3 circuits for the 3 times Patrick was captured. Not a very lucky guy!
Mosey back to the parking lot near pavilion for Burpee Suicides. Link to St. Patrick fail! 2 Burpees on each of 4 lines out and back.
Still some time remaining. Mosey to the pavilion for Lindsays with Dips and Step Ups.
Mosey back to shovel flag spot for Ring of Fire of WW2 KB Presses while PAX does Leg Lift Holds (6 inches). Another bit of St. Patrick lore is that
Numberama, Namorama
Opus took us out.
Moleskin
This was YHC’s VQ and was definitely EH’d into doing one before April (personal goal). YHC spent much of his prep time wading through the interwebs for the most accurate/dependable/consistent information about St. Patrick’s life. YHC probably will be less committed to a theme next time.
Spit posting for Wheelie
19 faithful came out on this lovely Saturday morning to help Spit paid tribute to his grandmother who went to be with the Lord on Monday.
This is how it went down:
Mosey to the circle next to the amphitheater to give the explanation for the theme today YHC’ stated that his grandmother (Faye Beach) lived to be 97 was born in the year 1919
COP
The Running Of Love Hill
From gate to gate. First partner runs to the gate at the bottom of the hill then back then switch. Other partner completes an exercise. The following were the exercise.
Mosey down the road in front of the Pump House
Faye 1,2,3 (aka Dora 1,2,3)
One partner runs up the pipeline trail and back then switch. As partner complete the following:
Mosey up the trail to the Rusty Cages
OYO complete 19 Burp-ups
Mosey to the SF for COT, number-rama and name-a-rama, then YHC took us out.
Moleskin
As stated YHC’s grandmother has passed on Monday. Later Monday night YHC had noticed that no one had signed up to Q Dogpile for this week. This was a rare thing for the Q at Dogpile to be open so late. YHC saw it as a sign to sign up and pay tribute to his grandmother.
She was an amazing women who always served others before herself.
Love Hill brought a new challenge to the PAX. Completing the entire road (gate to gate). It was noticed by the members of the PAX during the first lunges that is was going to take a while (about half of the workout)
This morning gave the PAX a new opportunity to see parts of the AO not normally seen. Today being the last day before daylight savings, the AO was lit up by the morning sun earlier than normal. Most of the PAX to a moment to enjoy if they could.
The rusty cage was cut short do to time. While moseying back to the SF, Fudd yelled out to YHC “Spit is your other grandmother still alive?”. In response “Yep!”, Fudd “Oh great (sarcsatically)!”
YHC would like to thank all of F3RVA for the thoughts and prayers this week. You guys have made this feel like a true brotherhood.
Announcements
SPIT ON THAT!!
13 Northerners and 1 West Ender came out on this brisk Friday morning for a Hot Potato Q at the Creek.
This is how it went down:
Mosey around the church to pick up any LIFO’s
THANG
COP
4 Corners – (Spit’s Q)
1st Corner – 25 Burpees (Lunges to the next corner)
2nd Corner – 50 2 count Mtn Climbers (Run to the next corner)
3rd Corner – 75 Merkins (Lunges to the next corner)
4 Corner – 100 LBC’s
6 inches until under PAX completes all exercises
Mosey to the side parking lot
Curb Crawls – (Wheelie’s Q)
Crab walk to opposite side do 6 LBC’s
Bear crawl back to other side do 6 Merkins
Rinse and repeat with 4 and 2
Mosey to the basketball hoops
11’s – (Yard Sales Q)
10 Jump Shot Squats at the hoops then run to the opposite end of the parking lot in front of the tower and complete 1 burpee
Rinse and repeat until Q calls time (PAX completed either 5/6 or 6/5)
Mosey to the field
Jenny’s (Opus’ Q)
Mosey to the SF for COT, number-rama and name-a-rama, then Emoji took us out.
Moleskin
YHC (Spit) has been posting on the FB group all week that we needed a Q for today. No MAN UP and did so we had a first ever hot potato at The Creek.
YHC got things started by getting in what has become a tradition at the great with a mosey around the church (about a 1/3 mile) before starting the COP. Just before the COP Mudface and Chewy decided to join the PAX. Glad you guys could make
After COP YHC got the 4 corners going. Mumble Chatter at this point was centered around members of the PAX saying “Dang it, I was going to do that” and love for YHC on getting things started with burpees
Wheelie took the Q next and included one the PAX’s favorites bear crawls.
YardSale took the torch next and brought back some running (I know this had to be pleasing to MudFace). YHC who was keeping an eye on the time during the workout ask Q Yardsale to call an audible so we could get an Q (maybe two in)
Well we only had time for one more after Opus took the Q. After explain why 867-5309 was called Jenny (most didn’t know that was the name of the song), the PAX got to work. Audibles were called throughout first because most of the PAX couldn’t keep count during the box cutters and second because of time.
Glad to see the hate,hate,hate,hate,respect PAX members (LP and Slash) out and about again. You boys crushed it today.
Thanks to Loose Goose for making the trip up north. Hope to see you back soon and bring some other southerner with you next time!
Announcements
SPIT ON THAT!!
9 Northerners came out of their farsack on this warm first day of March to take part in a KB beatdown. This is how it when down:
COP:
Dora 1-2-3
Partner up. First partner works on an exercises while the other run around the parking lot. As a team complete the following:
KB Medley
OYO the following exercises were completed:
Sets of x10, x20, x30
Ring of Fire
One PAX member completes Turkish Get up with the rest of the PAX does Boat/Canoe on Q’s command
Hallelujah back to the SF for COT, number-rama and name-a-rama, then YHC took us out.
Moleskin
This was YHC’s first solo Q for a KB AO so he showed up earlier to go through all the exercises although the Weinke was still needed during KB Medley to double check.
Emoji came rolling in with one minute to spare all fired up. Wheelie asked if he had already had his coffee this morning. Sadly that is just Emoji on a normal day.
Chatter mainly about doing the exercises correctly. Great Job once again to Freezer Burn for pushing through.
SPIT ON THAT!!
9 DaVille Faithful showing up on this lovely sunny and 70 (27 and cloudy so close enough) Valentine’s Day for a personal beatdown they requested (they just didn’t know it).
This is how it went down:
Mosey to the track next to Cool Spring ES
YHC made a declaimer that all exercises today will be ones that the PAX requested on FB earlier this week.
COP
-SSH IC x 25 (would have been 100 if The Carpenter had posted)
-Copperhead Squats IC x 20
-Crab Cakes IC x 15
-Merkins IC x10
-Arm Circles IC x10 small x5 big reverso
Mosey to the pull up bars
Burp Up Special: Pax split into two group first group completed Burp ups x2 and second group completed x10 dips. Groups switch then rinsed and repeated with Burp ups x4, x6 and Dips x15, x20
Mosey to the bus loop
Descending curb crawl: Bear crawl between curbs perform 6 merkins, bear crawl back 5 merkins. Repeato until perform 1 merkin.
Mosey to basketball court
Burpee Suicides: Suicides but completing one burpee at foul line, 2 burpees at half court, 3 at foul line, and finally 4 endline
Mosey to the wall
Triple Check: In teams of three; One member completes donkey kicks, second member bear crawls to three member (about 100 ft) who completes Burpees. Counties until 3 sets are completed
Touch a tree: In teams of two; one member completes Balls to the wall while second member touches 5 trees. Switch then repeat with touching 10 trees
Mosey to front of the school
Tunnel of Love: While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Repeato until the Pax reaches the the shovel flag
Numberama/Namorama
YHC took us out
Moleskin
As YHC noted at the beginning since today was V-Day it was only fitting to share some love with the PAX. YHC posted on The F3 Mechanicsville FB Messager asking for the PAX to give their 3 favorite types of exercises (and by favorite YHC means the ones that the hardest for you). Here were the answers:
-Running (PAX ran about 1.75 miles)
-Burpees (completed about 50 to 75)
-Pull Ups (completed 12)
-Bear Crawls (completed this twice)
-Donkey Kicks (check)
-Balls to the wall (check)
-100 SSH (Carpenter couldn’t make it so this became 25)
Other exercises were added to fill in the gaps
Mumble Chatter was centered around LabRat complaining he didn’t bring warm enough gloves and the kettle bell workout tomorrow.
Shout out to Putt-Putt for posting consistently posting twice a week and pushing through this workout.
Announcements
-Mechanicsville New Kettle Bell AO begins tomorrow at Washington/Henry ES. See LabRat if you need a kettle bell
– LabRat is taking donations for a homeless shelter kitchen dinner next week that a member of his church is leading
SPIT ON THAT!!
14 faithful and 1 extreme LIFO came out on this windy Tuesday morning to see the return of Old Glory to DaVille. This is how it went down:
Mosey around the HS and MS (about 1/2 mile) with shovel flag
Short COP
– LBC’s IC x 25
– Crab Cakes IC x 15
– Arm Circles x10 small x5 big reverso
Old Glory Main Event
Complete 2 laps around the soccer field = 1 rotation with the following exercises:
– Lap 1: 20 Merkins at shovel flag, 20 Jump Squats at far corner
– Lap 2: 20 Burpees at shovel flag, 20 WWII Sit Ups at far corner
Complete as many rotation as you can in 30 minutes
Victory Mosey
Person in lead carries flag, exchange the flag when passed. Mosey around the HS and MS (about 1/2 mile)
Numberama/Namorama
Abacus took us out
Moleskin
Phonics had the original Q this morning but it seem the winter bug got him so a fartsack morning was needed. He posted on DaVille FB Messenger asking for someone to Q in his place. Since no one spoke up YHC decided it was time to bring back Old Glory.
Old Glory was one of YHC’s first experiences of F3 (Thanks TYA) and since it has been 7 months since it’s been at DaVille it was time for a return.
YHC decided the break up the traditional one mile warmup run since most of the PAX was still recovering from CSCAUP this weekend. The PAX was ok with this.
Mumblechatter was low today mainly do to the fact that the PAX was focus at the task at hand.
Shout to Abacus for leading the PAX with the most rotations (5.5) and to Atlas for pushing himself to finish.
Stay tune for more Old Glory workouts at DaVille soon
Announcements:
SPIT ON THAT!!