Author: Circle K

  • Back To School

    10 Davillian regulars showed up on the first day of school for a beatdown that went something like this:

    Mosey across parking lot to a light pole.  COP consisted of 208 exercises in 20 reps sets at different light poles around the campus of AHS.  Exercises included, Invisible Jumprope, DQs, LBCs, WWII situps, Hillbillies, Imperial walkers, something else and conclude with 8 burpees.  All IC

    Mosey to soccer field for 11s.  10 merkins, run across field for 1 LBC.  Repeato until 10 LBCs and 1 merkin.

    Mosey to sidewalk to grab a pole for pole smokers.  5 polesmokers for each PAX member and run to end of line.  Repeato until all PAX have completed polesmokers.

    Mosey to AHS building for Triple Check.  Exercises included BTTW, Burpees and run to other side of BBALL court.  Repeato 3 times.

    Lineup for Line of Fire.  PAX feet six inches off ground.  First PAX completes 10 LBCS and run to other end.  Repeato until all PAX completes LBCs.  Stay in same line and hold plank.  Each PAX complete 5 merkins while rest of PAX hold plank.  Repeato until all pax have completed merkins.

    Mosey to bus loop for curb crawls.  Bear crawl across bus loop for 5 incline  merkins, crawl bear back for 1 decline merkin.  Repeato until 1 incline merkin and 5 decline merkins.

    Mosey to AHS entrance for American Hammer.  x15 IC

    Mosey back to VSF.  Numberama, Namearama, YHC took us out with a prayer.

    Announcements:

    Keep LabRat and his family in prayers, as his grandmother passed and they will be traveling to Ohio this weekend for the funeral.

    Keep the BRR teams in your prayers for a safe and enjoyable run this weekend.

    Reesestrong 5K coming up in a couple of weeks, followed by 2nd F a YHCs house.  See previous Preblast for more info.  Still time to sign up for the F3RVA team.

    NMS: It is BRR week and YHC wanted to start the day off with 208 exercises for each mile of the BRR that 22 F3RVA, 4 drivers, 1 logistics and Honeymoon (who will running with a NC F3 team) will cover this weekend.  Add in the fact that today is the first day of school and the YHC returned to the basics with some of the more familiar exercises and routines included in a lot of our workouts.  The entire PAX crushed this mornings beatdown.  You could tell it was the first day of school as the PAX bolted out of the parking lot to ensure nobody missed the bus this morning.

    Thanks for allowing me the opportunity to lead.

    Circle K

  • 2nd Preblast-Post Reesestrong Crabs/Oysters/Cookout

    9.16.2017 is the date for the Reesestrong 5K.  F3RVA was the third largest team last year, with a goal of being the largest team this year. As of the writing of the Preblast, F3RVA is the largest team but there will be a late push by the Chickahominy Chargers team.  So get on the website and make sure you sign up for the F3RVA team. F3RVAs own Phonics, and M Phonics organize the event that supports a great cause, Childhood Cancers. If you need additional details, see Phonics There is something for the entire family to do:

    Two Kids runs, Walk 5K, Run 5K, or 5K The Hard Way (25 merkins and 25 squats every 5 minutes, or until you splash merlot).

    Many of us are going to post to Dogpile and Clown Car to the Reesestrong 5K.  Run the race and heads to Circle Ks for some Crabs, Oysters, Hamburgers, Hotdogs, BBQ and coldbeer.  YHC will have TVs setup for College Football (TN VS FLA at 330pm, that is all you BT), cornhole (someone has to teach TYA) and badminiton for those you do not want to sit around and eat crabs.

    Even if you do not participate in the Reesetrong 5K, plan to stop by YHCs for some great fellowship with the F3RVAs families.  (Ms and 2.0s are welcome)  This might be a good way to EH and FNG.  It is not early int he morning and you do not have to be in good shape to eat crabs.  (Unless you eat them like Swirly, shell included.)  The guys and families from F3 Hampton Roads are making the trip for the 5K and Crabs as well.  Great way to catch up with that crew.

    Rosie has a guy (his cousin), that can hook us up with the crabs and oysters.  We need to give him about a weeks notice. (BRR weekend) For food and drink planning purposes, please RSVP to this Preblast with a HC for the members of your family.  (If you have already responded to the previous Preblast a couple of weeks ago, you do not need to respond to this one.  I have already accounted for you.  So far, we have about 50 people RSVP).

    While you do not have to bring anything, if you make a dish that you think is awesome and you want to show off your cooking skills, feel free to bring it with you.  YHC will have tables for the food and some chairs, so it might be a good idea to bring a folding camp chair.

    What better way to close out the summer, than with a great bunch of F3 men (and families), good food, coldbeer and college football.

    Circle K

    8146 Ashby Ridge Place

    Mechanicsville, VA 23111

    804-787-3720

  • Good Old Fashioned Beatdown

    17 men got off to a great start with a beatdown that went something like this:

    Slaughter Starter – 24 burpees for the 2 BRR teams that are in the 24th hour of the race in two weeks.

    Mosey to road by the Pump House parking lot stopping a couple of times for 5 merkins OYO.

    COP – Invisible jumpropes x 20 IC, bear crawl across road, 5 merkins IC, Crawl bear back across road.

    Arm Circles x 10 IC, bear crawl across street, 5 merkins IC, crawl bear back.

    DQ x 10 IC.

    Mosey to the Nickel Bridge toll booth for the Burpee Bridge.  Stop at every light post and perform 2 burpees all the way to the entrance to Buttermilk Trail.  When the first person meets the PAX member on his return, you perform 2 burpees and run back to the toll booth.

    Mosey back to the road across from the Pump House parking lot for Any Way You Can Climb This Damn Hill.  YHC calls out a way to traverse hill all the way to the brick building.  Bear Crawl, Run, Lunge, Run backwards, Carb walk.  Finally reach the house for BTTW.  15 count from Helix and Gumbo.

    Mosey to the amphitheater stopping a couple of times for 5 merkins OYO.

    At amphitheater, start at top step and perform 5 dips at each step all the way to bottom.  Run around amphitheater and perform 5 incline merkins at each step to top.

    Mosey to field (YHC forgot the next planned routine and was improvising with the Michigan).  Gumbo indicated we had not done Touch a Tree and YHCs memory was refreshed.

    Mosey to Carillon building for Touch a Tree.  Partner up.  One partner BTTW while other partner touches 3 trees.  Switch.  Repeato x6, x9 trees.

    Mosey to second circle for Up, Downs and 5 MOM.

    Mosey back to VSF.Numberama, Namearama, YHC took us out with a prayer.

    Announcements – Gumbo has Q for Breaking Bed tomorrow.  See him for details.

    9-16  Reesestrong and Crabfest at Circle Ks.  Another Preblast coming out this week.

    NMS – YHC was excited to be back on the Q sheet for Dogpile and the Q adrenaline was seriously flowing.  The PAX covered a lot of ground this morning.  (about 3.5 miles according to someone’s fancy watch)  The Slaughter Starter definetly got everyone’s attention, with Hardywood arriving just as the PAX started and he was telling someone to get back in their car, they did not see us yet.  Other mumble chatter centered around watch checks and Pixie Dust of some kind.  Through YHCs heavy breathing while trying to catch my breath, that is about all I heard.  The PAX pushed through a Good Old Fashioned Beatdown this morning.  YHC could not make ETs this morning, but YHC is sure it was a blast.

    Great work this morning men.  Thanks for the opportunity to lead this am.

    Circle K

     

  • Return to Riverside

    Route – From Pump House parking lot, cross bridge and climb hill to top. Cross road to Riverside Drive and run Riverside Drive to Reedy Creek.  Return to Pump House parking lot.

    Total mileage – 4.5 to 7.5

    Per normal operating instructions, the PAX did whatever they wanted too.  Just get the miles and hills in was the motto for the workout.  Bleeder and Theta showed up early to get a 4.5 miles.  TYA ran past Reedy creek to stretch the run to 5 miles.  Swirly, Circle K and Swiper added some distance to the end of the run.  Gomer Pyle climbed off a plane and proceeded to Hillcrest (nobody there).  Gomer checked f3rva.org and found out we moved Rollercoaster.  He was not sure of the route so he ran Buttermilk to North Bank for 7 plus.

    Great 2nd F following the run.  It was a pleasure having a run without the humidity.

    Thanks for allowing me the opportunity to lead and change the location.

    Circle K

  • The Power of 3

    18 men left the fartsack to better themselves in the gloom and this is what transpired:

    Mosey to far end of the Carillon field.  Line up facing the Carillon for Invisible Jumpropes x 10 IC.

    Minibeast in the middle of the COP.  Run the length of the field stopping at the 25, 50, 75 yd line to perform three of the called exercise.  First exercise – merkins.  Plank when done in the same line we started.

    COP exercise DQ x 10 IC

    Second leg of mini beast exercise LBCs x 3.  Plank when done in the same line.

    Copperhead squats x 10 IC.

    Third leg of mini beast exercise Burpees x 3. Plank when done.

    Mosey to front of Carillon.  Partner up.  Both partners perform 50 WWII situps.  Run to bottom of steps for wheelbarrow up steps.  Lunge across top and run back to start.  Repeato x 3.

    Mosey to Rusty Cage.  5 hanging leg lifts, 5 pullups, 5 jerkins=1 round.  Complete 3 rounds.

    Mosey to hill behind amphitheater for Jacobs Ladder.  Run to other side of hill and complete 1 flutterkick, 1 Freddie Mercury, 1 heels to heaven.  Run to other side of hill and increase reps of each exercise to 2.  Repeato up ladder to 7.

    Mosey back to VSF for 2 MOM.  Exercises included APD, American Hammers, LBCs.

    Numberama, Namearama, YHC took us out with a prayer.

    Announcements – Wed. hill run this week will meet at the Pump House Parking lot for a run on riverside drive.

    Moleskin-  YHCs favorite number is 3.  So the PAX completed the 3 COP exercises, 3 Mini beast exercises, 3 times around the Carillon, 3 sets on the Rusty Cage, 3 exercises in the Jacobs Ladder.  You would not think that incorporating the number 3 in a beatdown would produce such a smokefest.  The PAX crushed this smokefest this morning.  Oyster started the morning off by notifying YHC that he was ten seconds late getting started.  To keep him honest, YHC made sure we went ten seconds long this morning.

    Sorry for the short BB, but YHC has a full day.

    Circle K

  • COP???

    Run the perimeter of the Green Acres AO.  Your welcome LabRat (Total distance=3.25 miles according to Spit’s watch.)

    Stopping when YHC wanted and completed some exercises. (Because Wilson says #running sucks)

    Numberama, Namearama, YHC took us out with a prayer.

    Announcements – Reesestrong 5K

  • Random thoughts from DaVille

    15 regulars posted in the gloom on a muggy morning for the DaVille version of a beatdown.  This is what we did:

    Mosey to middle school fottball field for COP, stopping a few times for merkins x 5 OYO.  COP consisted of Invisible Jumpropes x 20, Helicopter x 20, DQ x 20.

    Short mosey to track for Dora 123.  Partner up and as a team complete the following exercises, Merkins x 100, LBCs x 200, Squats x 300.  Both partners perform the exercises, while Partner 1 completes 10 merkins, other partner holds plank, switch, repeat until arrive at desired number.  Then both partners run the track at the same time.  Same thing for LBCs where partners hold feet six inches and Al Gore hold for the squats.

    Mosey to middle school bball courts, stopping a couple of times for merkins x 5 OYO.  Regular suicides and Reverse suicide.

    Forms teams of three for Triple Check.  BTTW, WWII situps and run to far end of bball courts.  Repeato until each team member has completed each station three times.

    Back to bball courts for bear crawl suicide and crab walk suicide.  Mosey to front of high school for 5MOM, stopping a couple of times for merkins x5 OYO and dips x 5 OYO.

    5MOM – Exercises included APD, LBCs, Flutterkicks, Freddie Mercuries, Hold feet six inches.

    Mosey back to flag, planted by Lab Rat as he arrived late and did not know where to park.  (YHC forgot his flag at home, thanks LR)

    Numberama, Namearama, Spit took us out with a prayer.

    Announcements

    Reesestrong 5 K, 9.16.2017.  See phonics for details.  Crabs, coldbeer, college football afterwards at Circle Ks house.

    NMS – Random thoughts from this morning:

    Damn Humid

    Great to see EF Hutton as he visits every F3RVA AO in the month of August

    Days are getting shorter

    YHC is awful at bear crawls and even more awful at crabwalk

    LR was late, but brought the chatter eventually.

    Got a Hi Roger (Mike) from a lady from AEG gymnastics.  Lab Rat was shocked YHC did not know her dog’s name.

    Slash and LP team up for the Dora and killed it.  (PAX got beat by two 8 year olds)  YOU AGAINST YOU, right???

    Suicides are fun.

    Great words this morning from Spit.

    The PAX crushed it this morning.

    Damn Humid

    Circle K

  • F3 RVA Crab Fest-PreBlast (Post Reesestrong 5K)

    F3 RVA Crab Fest-PreBlast (Post Reesestrong 5K)

    F3 RVA is planning on fielding the largest team at this years ReeseStrong 5K (organized by our very own Phonics). (See Phonics for more info about the ReeseStrong 5K) Immediately following the ReeseStrong festivities, all F3 participants and their families are invited to make the short trip to Circle K’s for some crabs, oysters, hotdogs and whatever else Circle K ends up fixing.  Rumor has it that Lab Rat may bring some of his BBQ, as well.  Circle K will have the grills fired up and TVs will be set up to watch some College Football.  The morning’s activities are as follows:

    Attend your favorite F3 Saturday workout (Dogpile or Gridiron)

    Refuel and Run the Reesestrong 5K (9am start time).  You can run this in the normal fashion or 5K The Hard Way.  (25 merkins and 25 Squats every five minutes) (Don’t Forget about the Kids Runs (another way to be involved.)

    Head over to Circle Ks for good food and coldbeer after the race. (Food will probably be ready about 12 noon)

    If you are unable to attend the Reesestrong 5K, feel free to stop by Circle Ks anytime during the afternoon to enjoy some 2nd F.

    What to bring-Bring yourself, your Ms and 2.0s.  Circle K will have some activites (CornHole, Badminton, etc) set up for everyone to enjoy.  If you fix a dish that you think is delicious and think others would like, feel free to bring as well.  Circle K will have all the Crabs, Oysters, Hotdogs and Hamburgers.  (Feel free to contribute to the Crab Fund if you feel led in that direction)  Circle K will have some chairs, but it would be a good idea to bring some camping chairs.

    Hard Commit (with a head count) to this PreBlast for food planning purposes.

  • F3RVA July 4 Convergence

    A PAX of 33 awoke to humid conditions on July 4, 2017 to celebrate the USA’s BDAY with a beatdown that went like this:

    Mosey to second circle for COP.  Exercises were all IC and included Invisible Jumprope x 7, Don Quoite x 4, SSH x 17, and LBCs x 76 (7-4-1776)

    Mosey to entrance on Dogwood Dell for 4 Burpees at each light pole all the way to Police Memorial statue.

    Mosey to VITA track for 25 merkins and 25 squats every other piece of equipment all the way back to the flag.

    Mosey across the parking lot past dog park and down the hill across from the Pump House parking lot for Bernie Sanders.  Partner up with PAX member and one partner runs backwards up hill while the other partner completes exercise.  Exercises included Merkins x 100, WWII situps x 200, Squats x 300.

    Mosey to down the street to Pipe line trail, up to Rusty Cage for 3 sets of Pullups x 5 and Jerkins x 5.

    Mosey behind amphitheater to run up hill backwards one more time and back to flag.

    Numberama, Namearama, COT.  YHC took us out with a prayer of thanks for the greatest nation in the world and prayers for our nation to come together on the USA’s BDAY.

    Moleskin : It was great to have such a large crowd on a holiday when a lot of people travel and spend time with their families.  The humidity was in full gear this morning, but it is July 4 after all, so it is supposed to be humid.  After warming up by running around the VITA track, the Bernie Sanders definitely got the sweat rolling this morning.  For those signed up for the BRR, YHC incorporated some hill work into the beatdown.  If you are not signed up for the BRR, your welcome.  The PAX really pushed through a hot morning and crushed the hourlong beatdown.  ETs afterwards was a laugh fest as usual. Thanks for allowing me to lead.

    As we gather with our families for cookouts and fireworks this evening, remember that many people have sacrificed or are sacrificing so that we can enjoy the FREEDOM of the USA.  To all of them, F3RVA says THANK YOU.

    Circle K

  • Bleeder needs to do laundry

    The PAX-9 (including 1 FNG and 3 Wed Hill newbies)

    What did we do-Ran up and down for 45-50 minutes

    NMS:  YHC loves the Wed Hill runs because there is no better way to sweat out some stress than running some hills after a day in the office.  YHC has had a particularly stressfull past couple of days and definitely needed a good run.  TYA has given up giving directions for these runs, as nobody follows the routes he plans.  The PAX just runs from hill to hill in whatever direction they decide.  All is good as the entire PAX crushed the hills today.  YHC and Swirly completed 2 big loops and 2 small loops.  TYA and Gomer Pyle made 3 big loops look easy.  Offshore, Loose Goose, Bleeder and Theta mixed in a combination of Big Loops, Small Loops and various other routes conquering every hill along the way.   Swirly and YHC were enjoying the scenery with a couple of our perferred post Wed Hill Run hydration beverages (Coldbeer) when Saab rolled in about 730pm.  Way to get some hills in, albeit a little late.  BRR will be here before you know it, as Swirly has informed me, the Hillcrest neighbors have plenty of hills they love to share with F3RVA.

    Welcome Theta.

    Circle K