Author: Spit

  • 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

  • May Monthly Challenge – WW2 Sit ups!

    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!!

  • The PAX That Planks Together Stays Together

    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)

    • Invisible Jump Rope
    • SSH
    • Merkins
    • LBC’s
    • Dolly’s
    • Arm Circles

    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:

    • Straight Arm Plank
    • Forearm Plank
    • Plank Jacks
    • Side Plank Crunch
    • Push-up Side Plank
    • One-legged Plank (Right Leg)
    • One-legged Plank (Left Leg)

    Plank the Night Away

    The PAX completed the following dancing plank exercise for 2 to 3 minutes each:

    • The Cupid Shuffle Plank
    • Cha Cha Slide Plank

    Mosey to the SF for 2 minutes of Mary’s

    • Up and Down Planks IC
    • Forearm Plank (1 min)
    • Dolphin Plank (30 secs)

    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

    • Ashcreek 5k May 20th. Sign up at Ashcreek5k.com and use promo code EARTHDAY for $5 off before the 29th. Use team name “F3RVA” when signing up. 5k is a 8am and Kid’s Fun Run is at 9am. F3 will have a booth. Come out and help spread the word in the community!
    • Circle K shared with the weather getting warm it’s great to remind some PAX’s members about coming out
    • Next month’s challenge will be WWII Sit-Up’s look for the Preblast later today!
    • Good Luck to those running in the Ragnar Richmond, Colonial 70 this weekend!
    • Here are links to the Dancing planks this morning: https://www.youtube.com/watch?v=g6pkTkunq9s   &  https://www.youtube.com/watch?v=k7VkHk8F-v0

    SPIT ON THAT!!

  • April Showers Bring Old Glory Flowers

    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:

    • 1st Corner – 20 Merkins
    • 2nd Corner – 20 Jump Squarts
    • 3rd Corner – 20 Burpees
    • 4th Corner – 20 WWII Sit ups

    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

    • Ashcreek 5k May 20th. Sign up at Ashcreek5k.com and use promo code EARTHDAY for $5 off before the 29th. Use team name “F3RVA” when signing up. 5k is a 8am and Kid’s Fun Run is at 9am. F3 will have a booth. Come out and help spread the word in the community!
    • Circle K shared with the weather getting warm it’s great to remind some PAX’s members about coming out
    • Good Luck to those running in the Ragnar Richmond, Colonial 70 this weekend!
    • Those that want to track their “Old Glory” workouts, here is the link: https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit#gid=235075204

    SPIT ON THAT!!

  • Road to REDEMPTION

    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)

    • SSH – IC
    • Merkins – IC
    • Burpees – OYO
    • Crab Cakes – IC
    • Smurf Jacks – IC
    • Dolly’s – IC

    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!! 

  • Pirates, slavery, snakes… oh yea, Happy St. Patrick’s Day!

    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:

    • 17x SSH
    • 17x LBC
    • 17x Copperhead Squats
    • 17x Hillbillies
    • 17x Leprechaun Jacks! (crowd favorite)

    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

  • A Saturday Morning Tribute

    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

    • 19 SSH IC
    • 19 Don Quixotes IC (Swirly Style)
    • 19 Gas Pumps IC
    • 19 Dolly’s IC
    • 19 Merkins IC
    • Arm Circles

    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.

    • Lunges
    • Broad Jume Burpees
    • Polar Bears

    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:

    • 97 Burpees
    • 197 Jump Squats
    • 297 LBC’s

    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

    • Good luck to the PAX members running in the Belmonte 25 and 50k today!
    • Ashcreek 5K (in Mechanicsville) has an F3 team!  Rumor has it The Carpenter is working on getting us a booth hook up as well, but he has not finalized the deal with YHC yet.  http://www.ashcreek5k.com/. Sign up under F3RVA.

    SPIT ON THAT!!

  • Let’s Hot Potato This!

    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

    • SSH
    • Hillbillies
    • Dolly’s
    • Merkins
    • Arm Circle

    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)

    • 86 Box Cutters
    • 75 2 count American Hammers
    • 30 Smurf jacks (check 20 IC Smurf jacks)
    • 9 Burpees

    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!!

  • Dora Wants to Explore

    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:

    • SSH
    • Don Quixote’s
    • Merkins
    • Crab Cakes
    • Arm Circles

    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:

    • 100 Goblet Squats
    • 200 KB Swings
    • 300 KB LBC’s

    KB Medley

    OYO the following exercises were completed:

    • Upright Row
    • Clean
    • Deadlifts
    • Press
    • Clean + Press

    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!!