Author: Circle K

  • OLD GLORY debuts at DaVille

    The breezes of the impending Mid-May storms blew OLD GLORY north of the river this am and 6 faithful RVA PAX went straight to work.  This is how it went down:

    OYO, as fast as each PAX member can run a mile.  Start at the shovel flag LabRat planted at the front of the parking lot, exit parking lot to main road through Atlee to the gate past the pond behind middle school, circle back to the second shovel flag planted by YHC at the 1.0+ mile mark.  Gather when all PAX reaches second flag, mosey with OLD GLORY to soccer field next to baseball field for 20 minutes of four corners.

    Corner 1 – merkins x 20

    Corner 2 – Jump Squats x 20

    Corner 3 – Burpees x 20

    Corner 4 – WWII situps x 20

    At end of 20 minutes, PAX gathers back at OLD GLORY for a fun run back to the first shovel flag as Abacus carries OLD GLORY.

    5 minutes of Mary – LBCs, Flutterkicks, Alabama Prom Dates, Freddie Mercury’s, Mountain Climbers

    COT – YHC took us out thanking God for the bodies he gave us and the ability to sharpen them to make our community better.

    YHC wanted to introduce OLD GLORY to a couple of weeks ago, but a rainy Tuesday kept the PAX small, so YHC put it in the back pocket until we had a larger group.  As the old saying goes, “Misery loves company”.  The entire PAX attacked the beatdown with everything they had, right from the start as Abacus, Phonics and LabRat leading the initial run to the gate.  YHC thinks the run may have been a little over 1 mile, so YHC will have to track the mileage a little for the next edition of OLD GLORY.  As the PAX made their way to soccer field for four corners, the PAX went right after it as soon as OLD GLORY was planted.  Abacus and Phonics crushed each corner completing 3.75 laps.  Baggage Claim and YHC also got 3.75 laps, just not as smoothly.  LabRat completed 3.5 laps and The Carpenter completed 3.25 laps using fine form on each exercise throughout.  As the PAX separated a little this morning, YHC did not hear much mumblechatter, although during the fun fun back to the front of the parking lot, The Carpenter commented about the pace set by Abacus.  As YHC was confident Abacus would push us back to the front of the parking lot, hence the reason for selecting Abacus to carry the flag.  The ultra-slow Freddie Mercury’s did bring about some mumblechatter from the PAX and YHC takes that as an approval of a good ending to a beatdown.  As F3 is about You Against You, OLD GLORY is the ultimate way to measure yourself against yourself, and today’s version was a great baseline.  All in all, a great workout and great start to a Tuesday.

    As always, it was a pleasure and honor to lead a great group of F3 RVA men.

    Circle K

  • Happy Anniversary

    Mother Nature graced us with the perfect gloom this morning as two faithful eagerly greeted the rain drops for a beatdown that went down like this:

    Mosey to grassy area near first parking lot for COP.

    Invisible Jump Ropes x 23 (forgot to stop counting), Arm Circles Forward Little/Big x 10/5, Arm Circles Backwards Little/Big x 10/5, Don Quxoite x 20

    Start at first lamp post and alternate exercises until last lamp post behind baseball field.  Exercises were merkins x 10 and squats x 10.

    Mosey to parking lot near football field.  Touch a tree x 1,3,5 with the same number of burpees as the tree you were touching.

    Mosey to bus loop at elementary school for Dora 123.  Partners complete 100 dips, 200 two count flutterkicks, 300 LBCs alternating while other partner runs bus loop.

    Abacus Q – Side straddle run half way around bus loop, regular run half way around bus loop, other side straddle run half way around bus loop, backwards run half way around bus loop.

    Jog back to shovel flag.

    COT.  Abacus took us out with a prayer.

    YHC signed up to Q this morning for purely personal reasons.  Today is YHC and YHC Ms 19th wedding anniversary.  I figured if I signed up to Q, I would not forget the importance of the date.  Mission Accomplished.  F3 RVA is all about Fitness, Fellowship, Faith and helping the PAX members remembers dates.

    Small PAX this morning at DaVille, but YHC and Abacus attacked the gloom with all we had.  Abacus definitely pushed YHC, and for that YHC is grateful.  My original plan was to introduce Old Glory to the regulars at DaVille, but with the small PAX, YHC audibled to a workout that covered the entire back of the property.  With Flashdance VQ, LBG, it would have been perfect.  Don’t worry, Old Glory will make an appearance at DaVille.  (It is a Tuesday after all.)With the fields soggy, we stayed on the road that runs from the high school to the elementary school and returned the same way.  Who new that the entire run back was an incline that proved to be the perfect way to purge the lungs and end a great workout.

    Great way to start the day.

    Circle K

  • Labrador Retriever and 72 Tennis Balls

    Something happened, we don’t know what.

  • Sucking Wind at DaVille

    Its officially Spring (according to the calendar), but Mother Nature greeted 9 F3RVA faithful, 1 F3 visitor from North-Charlotte, and 3 FNG with one more morning in the low 30s for the Inaugural morning beatdown at the DaVille.  (TYA and YHC scoped out the entire property last Wednesday at HDHH)  The PAX did not stay cold for long as we went straight to work.  Here is how it went down:

    Mosey to center of parking lot for COP.

    SSHx22, Don Quiotex22, Front Arm Circlesx11, Backward Arm Circlesx13

    Mosey to far side of parking lining up on a parking spot.

    Lunge Suicide (4 parking lots length), Bear Crawl Suicide (4 parking lot length)

    Mosey to bus loop between middle school and high school

    Bus Loop Suicide – Run to first corner and return to starting point.  Repeat for each corner and finish with a loop completely around inner loop of bus loop.

    Mosey to exterior loop of bus loop – 4 Corners (Corner 1- merkinsx22, Corner 2-LBCsx22, Corner 3-curb dipsx22, Corner 4-2count flutterkicksx22) Repeat entire circuit x2

    Mosey to BBALL courts – Regular Suicide, Burpee Suicide (perform burpee at each line instead of touch), Reverse Suicide (Run to far side a court first and complete suicide in reverse)

    Mosey to practice soccer field for 11s – start with 10 polesmokers, run to other side of field for 1 squat.  Progress until perform 1 polesmoker and 10 squats.

    Mosey to Shovel Flag.

    Announcements – LabRat thanked everyone for the support with kicking off DaVille AO.

    COT – YHC took us out with prayer.

    Coffeteria at Starbucks.

    Moleskin

    It was great to have such a large PAX for the official hard-launch of DaVille.  Pre-beatdown talk centered around TYA’s running tights, as he broke them out for one last cold morning workout this year. Hopefully the PAX will not have to endure another sighting until the Fall.

    As the first weekend of March Madness has concluded, YHC must have watched entirely too much basketball, as YHC kept coming back to the conditioning exercise of choice for basketball players.  The Suicide.  YHC went with his gut and we performed six different types of Suicides.  Between gasps of air, YHC heard mumble chatter from the PAX ranging from critique of YHC’s Lunge form to “Burpees and Suicides together, Really.”  The Carpenter (FNG) joined the PAX on the bus loop as he went to the middle school to start out.  Sorry for the confusion.  After we warmed up with 30 minutes of Suicides, YHC thought it would be great to increase the heart rate a little more with the 11s.  YHC had to call an audible before the entire PAX could complete the 11s due to time constraints.

    After the COT, Mr Rodgers commented to YHC that he was not expecting a run heavy beatdown as we only mosey about 15 yards to start.  Surprise!!!  For those participating in the 100 mile challenge for March, LabRat’s GPS tells us we logged 3 miles this morning.  That is a lot of miles for a F3 beatdown.

    Welcome FNGs, The Carpenter, Baggage Claim, and Bootlegger.  Hope to see you again soon in the gloom.  It was a pleasure to have Mini-ME join the F3RVA PAX.  Hope your travels bring you our way again.

    Coffeteria was attended by YHC, Toga, Offshore, Mr Rodgers, The Carpenter, and Mini-ME where discussion centered around ideas and thoughts on how to expand F3 presence and attendance in RVA.

    Circle K

  • GOAL!!!!! at #The Punisher

    10 Faithful and 1 FNG posted on a perfect morning for a beatdown at #ThePunisher.  Here is how it went down.

    Mosey to side of school for COP.

    SSHx25, Don Quixotex25, Front Arm Circlesx25, Backward Arm Circlesx25

    Mosey to BBALL Courts-Suicide followed by 5 Burpees (repeat x 3) Plank when complete

    Mosey to far corner of school property.  Run around entire perimeter of property with ab exercises at each corner. Corner 1 (LBCsx25,) Corner 2 (Flutterkicks 2 countx25), Corner 3 (WWII situps x 25), Corner 4 (Freddie Mercury 2 count x 25)  Finish at BBALL court with planks. Right hand high, Left hand High, 5 merkins.

    Mosey to Playground for Merkin/Dip Ladder-20 dips/10 merkins, 15 dips/15 merkins, 10 dips/20 merkins.

    Mosey to soccer field for Bear crawl vs Crab Walk half court soccer game.  Divide into two teams of Bear Crawl and Crab Walk.  Bear crawl team gets ball and midfield and crab walk is on defense.  Teams switch when a goal is scored or when QIC decides.  Play for 15 minutes.

    Mosey to far corner of school property to repeat running the perimeter with the same exercises as the first round.  Plank at BBALL courts when finished. Right Hand High, Left hand high, 5 merkins.

    Mosey back to Shovel Flag.  Lunges half way across parking lot to light and back. Plank when finished, right hand high, left hand high, 5 merkins.

    COT.  YHC took us out in prayer.

    YHC was planning for a beatdown that worked all the muscle groups this am.  Running, abs, arms, chest.  Mission Accomplished.  Man, we really crammed a lot of exercises into the beatdown this am!!!  YHC is still feeling the bear crawls and crab walks.  As Toga got out of his car, he noticed YHC bouncing a soccer ball and mentioned that he did not see YHC’s trailer and exclaimed “Circle K workout sans tractor tire”.  As YHC does not want to be labeled a one trick pony, YHC decided to mix it up a little.  Rest assured, the Tractor Tire will make a return.  Lab Rat and Mr. Rodgers climbed out the clown car as we were completing the COP.  LIFO???  Wait, Fudd rounded the corner just after, with his sunglasses on top of his stocking hat covered head.  Maybe Fudd thought the sun was coming over the horizon early.

    Prior to the Bear Crawl vs Crab Walk soccer match, YHC said there were no rules, EXCEPT that you had to stay in your respective position.  With that being said, YHC started the match with a pass to Swirly, who then made a pass to Fudd, who promptly stood up and fired a beautiful 90mph+ pitch into the corner of the goal.  While Fudd did indeed show good form, the PAX quickly reminded him of the disclaimer YHC made prior to the game.  The highlight of the game was a pass from Toga to Grizzly, you channeled his inner Pele (only soccer player I could think of) with a perfectly placed header into the back of the net. Way to include another muscle group into the workout Grizzly.  Swirly declared the play was definitely a Sportscenter Top 10 highlight.  YHC agrees.

    Welcome to Horse and Buggy (FNG), friend of Rosie.

    Announcements

    Suicide prevention golf tournament at Willow Oaks-See Fudd

    HDHH at DaVille, 3-16-16, 515pm for a short workout followed by 2nd F at LabRats place. First workout at DaVille planned for Tuesday 3-22-16.

    Toga mentioned F3 expansion in Hampton Roads area in Mid May.  F3 RVA roadtrip/ participation details to follow.

    Good work this morning gents.  Always proud to QIC with the men of F3 RVA.

    Circle K

     

     

  • Preblast-F3 RVA March HDHH-#Da’Ville

    It’s time for some 2nd F. Why not launch a new F3 AO, while enjoying some coldbeer, hot eats, and a campfire.

    Lab Rat and I have been talking about establishing a new F3 AO in Mechanicsville to increase the F3 RVA Pax and the F3 footprint in the RVA area.  Come check out Da’Ville for March 2016 HDHH at Atlee High School, 5:15pm.  The plan is to meet at Da’Ville for a 30-35 minute F3 workout to check out the new AO site.  While we are working out, Lab Rat is going to be tending to his home brew, slaving over the BBQ/Smoker, and building the campfire.  After we finish sweating off a day’s work, we will form a chain of cars to Lab Rat’s place for some outdoor 2nd F.  What better way to rehydrate after a workout than sipping home brewed beer and eating some of Lab Rat’s home made eats, while singing KumBaya around the campfire.  If you can’t make it to the workout, plan on coming to Lab Rat’s place around 6PM.  Atlee High School is located at:

    9414 Atlee Station Road

    Mechanicsville, VA 23116

    Lab Rat’s Address :

    9212 Wagon Court

    Mechanicsville, VA 23116

    The plan for Da’Ville is to incorporate the new AO into the rotation beginning on Tuesday, March 22, 2016 at 530am.  As NoToll is growing to record numbers every week, Tuesday’s will allow for another option for the F3 RVA Faithful (possibly keeping the NoToll numbers manageable and allow NoToll continued growth) and attract new Pax members from the North of the River (ie, Mechanicsville, Ashland, Northside, West End, etc).  If you have been putting a friend, colleague, family member in the Emotional Headlock for a while, invite them to the new AO, Da’Ville, for an introduction to the three F’s of F3.

    Circle K/LabRat

  • Tractor Tire brings a couple smaller friends to Punisher

    12 Faithful and 2 FNG posted in the gloom for the first 2016 edition of #The Punisher.  The Pax was greeted with more seasonable winter temps in the low 30s.  We went straight to work and here is how it went down:

    Mosey to area beside school building

    COP

    SSH x 25 IC

    Don Quiote x 20 IC

    Mountain Climbers x 20 IC

    LBCs x 25 OYO

    Mosey to BBALL court

    Suicides followed by 25 LBCs -Repeato x 3

    Mosey to Soccer Field and partner for Progressive Stations:

    Station 1 – Carry tractor tire across soccer field and back

    Station 2 – LBCs until time to switch

    Station 3 – Sprint across soccer field dragging car tire rope around waist

    Station 4 – WWII situps until time to switch

    Station 5 – Sideways run across soccer field and backwards run back

    Repeato X 3

    Mosey to Bus Loop for Indian Bear Crawl from one end of the Bus Loop to the other side.  Complete when one of the PAX touches curb.

    Mosey back to soccer field for Partner Double check:

    One partner run diagonal across soccer field and completes Burpees x 5 / while other partner performs Dips and Derkins on Tractor Tire – Repeato X 2

    Mosey to Virtual Shovel Flag

    COT – YHC took us out with prayer as the 11th Day of Christmas began.

    It was great to see the PAX going after it on the first day back in the regular routine after the Holidays for many of us.  YHC wanted to mix in some LBCs into the beatdown for those of us that have accepted the January Challenge of 10000 LBCs.  Mission Accomplished.  YHC also found some car tires in the crawl space (I do not know why they were there), but they seemed to be a good compliment to the Tractor Tire.  YHC will have to look in the crawl space for some more items that may contribute to a good beatdown.  There was some mumblechatter during the Double Check to close the beatdown and YHC was definitely feeling the burn as we concluded.

    YHC called an audible after the beatdown this morning regarding Slow Learner F3 Name.  Audible called to Darth Vader and he posted to his first F3 workout sporting the Darth Vader shirt.  Always go with your gut and Darth Vader it is.  Welcome Darth Vader.  Welcome also to Monkey Wrench.  Hope to see you both in the gloom for a return beatdown in the near future.

    Good work today fellas – Great way to start the week.

    Announcements – Regular workouts this week/ Toga has Kettlebell workout planned for NoToll.  Bring your Kettlebell/Dumbbell if you have one.

    Good luck to Offshore on his upcoming marathon this weekend.

    Circle K

     

  • Tractor Tire / Punisher

    14 Faithful and 1 FNG (Gouda) posted for a Mid-December gloom session with unseasonably warm temps in the low 60s at 0530.  It seemed odd running around the school to the soccer field and passing a Christmas Tree lot with such warm temps.  This was the first Q for YHC and we got right to it.  Here is how it went down:

    Mosey to soccer field behind school.  As the PAX was running behind the school, someone noticed YHC parked behind the school in the bus loop, with a trailer hooked up behind his Jeep.  YHC overhard a member say “Does he have some kind of prop…”  AS we got to the field, the PAX found a Tractor Tire at midfield.

    COP

    SSH x25

    Don Quiote x20

    Burpees x14

    Tractor Tire Ring of Fire-Pax remained in a ring around the Tractor Tire and assumed the Plank position.  One Pax climbed inside the Tractor Tire and lifted it carrying out of the Ring and around the outside returning to the middle upon completion of the loop.  The PAX remained in the plank position and alternated between Right Hand High/Left Hand High/Elbows and merkins.

    Aerial East Abs

    PAX formed  line across the endline of the soccer field near the goal for various Ab exercises. With the PAX member at the far right going first, running to tire and flipping the tire 14 times.  The remainder of the PAX performed the following: Boat/Canoe, WWII situps, LBCs, Flutterkicks, Freddie Mercuries changing exercises everytime a PAX member returned to the AB LIne.  WE cycled the exercises until all have flipped Tractor Tire.

    Tractor Tire Triple Check

    Partnered up in groups of three.  Merkins, Burpees and Run to far side of BBALL court x 3.

    Mosey to far corner of school.  Sprint as fast a safely possible along sidewalk of Monticello, turn n Laburnum, turn on Hemritage, enter parking lot to return to Shovel Flag.  Plank position until all Pax have completed sprint.

    COT-YHC took us out with prayer.

    As this was YHC’s first Q, let YHC say it was a pleasure and honor to lead the group this morning.  It was great to see such a large group at The Punisher.  To be honest, YHC designed the workout for a group of around 8-10 PAX, so a couple of audibles had to be called during the workout.  Back story for the Tractor Tire is TYA and I spotted the tire behind the gym where our girls practice competitive gymnastics.  As soon as I saw it, the men of RVA F3 came to mind. YHC heard a little mumblechatter during the Tractor Tire Ring of Fire and a few grunts as we lifted the tire.  Glad to hear the feedback, as YHC knows this is a group that likes to be challenged, and the PAX defintiely stepped up to the challenge. Great to see Gouda (FNG) post.  Gouda is a neighbor of Toga’s and lived in Green Bay for a couple of years and there must not be many Packers Fans in the PAX, as Gouda was chosen over CheeseHead.  Welcome Gouda.

    Great way to start the week.

    Announcements-Lockjaw mentioned HDHH at American Tap Room this Wednesday.  See Pre-Blast from Lockjaw.

    Aye

    Circle K