Author: Circle K

  • Pre-Blast F3RVA July 4 Convergence

    WHAT : F3 RVA July 4 Convergence

    WHERE : Dogpile

    WHEN : 6-7am

    With the amount of hotdogs, hamburgers and golden beverages that are sure to be consumed by the PAX on July 4, why not make some room for the over indulgences by starting the day off with a good F3 beatdown.  We will gather in the normal location for Saturday morning Dogpile at the World Series of AOs (as THE Carpenter likes to call Dogpile) and spend the next 60 minutes celebrating our Independence the only way F3 men know how.

    As the day is a holiday, it is also the perfect opportunity to EH some neighbors, friends or out of town guests.  Make sure to bring your Shovel Flag.

    Circle K

     

  • Next Stop, Lady’s Lingerie

    19 men entered the gloom to start the day by working up a good step.  This is what went down:

    Mosey to far corner of school grounds for quick disclaimer and straight into the workout.  10 merkins and run to corner at Cary.  10 LBCs.  Continue to run Cary around school grounds to next corner.  10 Caroline Dry Docks.  Continue run to Grove corner for 15 flutterkicks.

    Mosey to blacktop near flags for The Escalator.  Floor 1 – run to fence, 5 merkins, run back.  Floor 2 – Floor 1 +Run backwards, 5 LBCs, Run backwards. Each successive floor you complete the floors below.  Floor 3 – Kareoke and 5 WWII situps, Floor 4 – Lunge, Floor 5 – Polar bear down and run back.

    Mosey to corner of track for Progressive Four Corners. Corner 1 5 boxcutters, 10 merkins, 15 WWII situps, 20 flutterkicks.  Increase exercise count by 5 at each corner.

    Mosey to tennis courts for 1 Suicide.

    Mosey back to the flag.  Numberama, Namearama, TYA took us out with thoughts and prayers for F3 brother (Cheech, John Flanagan) in SC who was hit by car while running.

    NMS – What better way to start a humid day, than with a beatdown that kept the PAX moving the entire time.  YHC selfishly wanted to test the legs this morning after last nights Hill Run, in an effort to prepare for the BRR.  Mission accomplished, as I am typing this, my legs are smoked.  The PAX can thank Cottonmouth for The Escalator returning.  Yesterday morning at WDOG, he was talking about his first F3 workout, where The Escalator was introduced to F3RVA.  He said he was smoked then, but he crushed it this morning.  Great work Cottonmouth.  When YHC started the beatdown without a COP, the PAX was confused with TYA asking about the warmups.  YHC response was 10 merkins and run a city block.  The PAX caught on quickly and we still made a big loop around the school grounds.  (Sort of like a COP.)  With the constant movement involved in today’s beatdown, not much mumblechatter from the PAX, but everybody crushed it this morning.

    Welcome to Flat Tire (FNG).

    Circle K

  • C’Ville Blackout

    10 F3 Regulars, 2 FNGs and 1 11 year old pull up machine escaped the fartsack to  start the weekend the only way F3 knows how.  This is what transpired, I think,

    Circle K Q – Mosey around main field and to COP on BBALL courts.  Exercises included Invisble Jumprope x 20 IC, SSH x1 IC (Your welcome TYA), LBCs x 15 IC, Don Quiote x 10 IC.

    Line up on baseline for YHCs favorite running exercise, Suicides.  Regular Suicides, Reverse Suicides, Burpee Suicides, and Merkin Suicides (5 merkins at each touch point).  Just to show off, K2 skipped through this part of the beatdown.  I think she was just showing off, to show how much better shape she is in than a bunch of grown men.)

    Mosey to the bottom hill at the base of the main field.  Reverse Lunge up Hill.  Continue Mosey to Monkey Bars.

    K2 Q – Elevens.  10 pullups and run to other side of another side of BBALL courts to perform 1 WWII situps.  Repeato until PAX performs 10 WWII situps and 1 pullup.

    TYA Q – Mosey to Pavillion for triple Check.  Exercises included dips on benches, boxcutters, and lunge to far side of field.  Repeato until each PAX member has completed 3 of each exercise.

    Speed Limit Q – Mosey back to parking lot for quick regroup.  Mosey past main field to the damn slipperiest steps YHC has ever encountered to top and reproup at parking lot at top.  Partner up.  One partner competes an exercise while other partner run down the sliiperiest damn steps and back up.  Repeato until all exercise were completed.  Exercise included Diamond Merkins, High Jump Knee Slaps, Plank.

    Mosey back to Flag for 3MOM.  Exercises included Rosalitas, Inlcine Rosalitas, American Hammers.

    COT – Numberama, Namearama, TYA took us out with thankfulness for health and to be the most SUPER we can be during each and every day.

    NMS – The night before K2 told told YHC she was going to F3 (so proud) to get the weekend started the right way.  YHC said OK, but informed his 2.0 she had to get up early because we were headed to C’Ville to meet some new F3 friends.  At 454am, K2 wakes YHC and we hit the ground running because we were meeting at TYA’s house to clown car to C’Ville.  YHC rolls into TYA’s neighborhood hot (Imagine that) and Swirly was already sweating because YHC was 2 minutes late.  The clown car ride up was great because Big Blue had alarm going off left and right, due to Swirly’s (Yes Swirly’s driving speed).  Apparently Woodfin has the teenagers controls set on Big Blue and the damn truck beeps at you every time you go over 71 MPH.  It is odd that the alarms are set on Swirly’s truck because the man rarely even gets to the posted speed limit on any road he drives.  (No wonder he is the first to the workouts every morning, he leaves his house at midnight every night just to be on time, due to the fact he drives as fast as molasses moving in January.)  Now to the beatdown.  After a quick COP, we went right to work with the Suicides.  Every PAX member crushed these and off to the bottom on the hill.  As the PAX was running to the bottom of the hill, YHC imagined TYA traversing the slippery grass of the hill backwards and thoughts of extreme slippage crossed YHC’s mind.  Not to be disappointed, YHC thinks TYA darn near rolled back down the hill at least three time as the PAX Bernie Sanders the incline.  K2 took over the Q like a pro and relished in the fact she could probably perform more pushup than the entire PAX combined.  It was at this point she stopped skipping and was slowing down a touch.  After this was pointed out to her by TYA, she looked him in the eye and starting skipping faster than anybody in the PAX was running.  It is You Vs You after all.  With that being said, YHC could not have been prouder.  Only in F3 will a group of grown men follow the orders of an 11 year old gymnast if that 11 year old is the Q.  Well done K2.  Apparently TYA was intent on seeing how much gravel each PAX member could bring home in their shorts with the Triple Check.  Boxcutters in the gravel will always suck.  Now for the dreaded slippery steps.  Speed Limit can run like the wind, but YHC is questioning his judgement after he led us up the steps to the parking lot.  With the rain the night before, these steps were slick as eel snot.  On one descent, True North went down like a ton of bricks and scraped his back pretty good.  Hope all cuts and bruises heel quickly my man.  Kudos to Speed Limit to step up and lead the PAX for the first time.  During the 3MOM, TYA announced the name of the first C’Ville AO, Blackout.  While K2 and TYA were in complete agreement and understanding of the name, YHC and Swirly still do not get the name.  For further details, ask TYA.  Anyway, it is good to have a new name to add to the list of AOs.

    Coffeteria at BODOS was well attended and it was good to catch up with the various PAX members.  While at BODOS, Swirly and YHC were discussing plans for an F3 Crab-picking, Oyster Roast, Cookout during this summer.  Look for details later this summer/early fall.

    The clown car back to Richmond was highlighted by TYA singing country songs.  K2 was embarrassed for TYA.  Enough said.

    Thanks for allowing K2 and myself to be a part of giving F3 away to a great group of men in C’Ville.

    Circle K

  • Good to be Back

    13 men and 1 fine young man, all F3 regulars, said no to the fartsack to attack the day and this is how it went down:

    Mosey in front of high school to bus loop.  YHC said NO to the COP and we went right after it performing 10 burpees, 20 merkins, 30 Monkey Humpers, 40 LBCs, and 50 squats with a run around the outer bus loop.

    Mosey to tennis courts for Doracides (your welcome THE Carpenter).  1 partner perform exercises while the other partner runs suicides on tennis court.  As a team, complete the following 100 LBCs, 150 squats and 200 WWII situps.

    Form line at other end of tennis courts for bear crawl.  Bear crawls the length of the four tennis courts stopping in between each court to perform 5 merkins.  Lunge back to starting point.

    Mosey to soccer field.  Run to 25 yard line for 25 merkins and return to starting point.  Run to 50 yard line and perform 50 merkins, on return stop at 25 yd line for 25 merkins.  Run to 75 yard line for 25 merkins, on return stop at 50 yd line for 50 merkins and stop at 25 yd line for 25 merkins. Run to 100 yd line for 1 merkins, on return stop at 75 yd line for 5 merkins, stop at 50 yd line for 10 merkins and stop at 25 yd line for 15 merkins.

    Mosey back to shovel flag for 2 MOM.  Exercises included LBCs, American Hammer and Freddie Mercuries.

    Numberama, Namearama, and YHC took us out with a prayer of thanks, encouraging each PAX member to reflect on something they are thankful for and giving it away to someone else.

    NMS: YHC has been dealing with some health issues with YHCs father the past two weeks and unable to attend F3 due to some very late nights.  YHC would like to take this opportunity to thank my F3 brethren for their thoughts, prayers and assistance transporting kids. It was good to work up a sweat and take some frustration out with a good beatdown this mroning.   Mumblechatter started quickly this am when YHC nixed the COP and went straight to work with the Escalator.  LabRat (imagine that, LabRat starting the mumblechatter) made mention that we usually warmed up a bit with YHC responding it was the Qs discretion as to whether the PAX would have a COP.  LP (age 8) quickly responded that “we USED to stretch a little before the workout.”  YHC taken down by an 8 year old before 6am.  Good work LP, smack talking is always encouraged during any F3 beatdown.  As we began, THE Carpenter was wondering when the PAX would be doing YHC favorite running exercies, Suicides.  YHC assured THE Carpenter they were on the way.  The Doracides quickly diminished the mumble chatter, as the entire PAX focused on the task at hand.  The merkin ladder on the soccer field brought the mumble chatter back, but the PAX crushed the portion of the workout as well.  Great work by all this morning.  Thanks for allowing the opportunity to lead.

    Circle K

  • Lets go find some hills

    5 men greeted the early morning for a beatdown that went like this:

    Screw the COP and straight to plank for 25 merkins OYO.  Mosey about 1/4 to Half Pipe Hill for Jacobs Ladder.  1 merkin / run down hill and up other side to perform 5 American Hammer / Repeato increasing x5 American Hammers until reach 35.

    Mosey to softball field near dog park.  At Home Plate 10 merkins, run to right field to perform 10 merkins and 20 LBCs, run to centerfield to perform 10 merkins, 20 LBCs, 30 mountain climbers, run to left field to perform 10 merkins, 20 LBCs, 30 mountain climbers and 40 squats.  Return to Home Plate.

    Mosey to cross country course to run a couple more hills through the woods.  Continue mosey to baseball fields for ascending curb crawls with out the curb.  On sidewalk between fields, bear crawls across to perform 1 merkins.  Crawl bear back for 2 merkins.  Repeato until 10 merkins.

    Mosey to poles near main street.  Each PAX grab a pole and hold feet six inches.  First PAX member perform 5 pole smokers and run to end.  Repeato until all PAX have performed pole smokers.

    Mosey back 1/4  mile to front of school for Mary.  Each PAX calls and exercise.  Exercises included APD, UPright APD, Heels to Heaven, LBCs and Smurf Jacks.

    Short mosey back to VSF.

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

    NMS: Green Acres is huge and some of the PAX had not visited some of the areas towards to back of the park.  YHC has worked out many times at Green Acres, so off we went into the woods to find the hills and trails.  With that being said, we still have a lot to explore behind the baseball fields.  With talk of BRR heating up, YHC was in the mood for hills and the AO did not disappoint.  Half Pipe Hill is a SOB but all PAX crushed it, with Phonics leading the way.  Not much mumble chatter to report this morning but there was constant conversation about various topics.

    Circle K

  • That’s what we call a “Success Donut”

    18 F3 RVA men said H@#$ to the No to the fartsack and came to WDOG for some Tractor Tire fun.  YHC came in hot with an empty trailer bouncing behind the Jeepster, exclaimed 30 seconds gentlemen and off we went.  We accomplished the following:

    Mosey to the far end of the Carillon field for COP.  Exercises included:

    Invisible Jumpropes x 20 (unless your name is TYA, who would prefer SSH)

    SSH x 20 (Just so TYA did not feel left out)

    Up Downs (just to roll in the wet grass)

    Merkin Tractor Tire (sponsored by Holland Chiropractor Practice) Ring of Fire – each PAX perform 5 merkins while rest of PAX planks.  Repeato unitl all PAX have completed 5 merkins.

    Success Donut Beast-Two PAX carry tire stopping at 25, 50, and 75 yard line to switch arms.  Rest of PAX runs length of field stopping at 25, 50, and 75 yards to complete 6 of exercise called by Q.  Exercises included merkins, APD, WWII situps, flutterkicks, and others. (YHC can’t remember, YHC was just calling random exercises while trying to catch breath).  Repeato until everyone has carried the Success Donut the length of the field.  OOPS!!! The Success Donut (sponsored by Holland Chiropractor Practice) ended up on the wrong side of the field.  Let’s do one more with YHC and Hardywood (who officially named the Tractor Tire, now we do not have to call it the @#$% Tire when it show up) carrying the tire back to the starting point.

    Success Donut Flip – PAX splits in half and faces each other about 20 yds apart.  First person flips Success Donut to corresponding PAX on opposite side while PAX performs exercises called by Q.  (Coincidentally, Flipper decided to join the PAX during the Success Donut Flip.  He must have heard his name, FINALLY.  More on this in a minute.)

    Success Donut Triple Check -PAX forms teams of three with one member running to the other side of field, one member doing WWII situps and one member performing Success Donut (sponsored by Holland Chiropractic Practice, I am getting good at this NASCAR thing) Dips.

    Mosey back to the flag for Numberama, Namearama and YHC took us out with a real quick prayer.

    NMS : It does not matter how early YHC gets up, YHC just can’t seem to make to WDOG with less than 30 seconds to spare.  Hence the late arrival, even though YHC was up at 0440.  Sorry for the Q’s almost lateness, as I am sure TYA and Swirly had a game plan.  Great job by the entire PAX this morning.  During the initial mosey, as the PAX was crossing the Carillon field in the gloom, Swirly noticed the Tractor Tire at the end of field.  As he saw it, he said “There it is…”.  Hardywood’s response was “That’s what we call a Success Donut”.  Hence the name, but Flipper still has naming rights.  In true NASCAR lingo (I don’t even know that much about NASCAR), the official name is F3 RVA Success Donut sponsored by Holland Chiropractic Practice.  More about Flipper.  Post beatdown, Flipper told YHC and others that he was 2 minutes late.  (Why did it take Flipper so long to join the PAX. Stomach issues, Got lost???, etc.)  No, he just could not find us because YHC was not in the usual spot for the COP.  With that being said, Flipper ran around the entire AO, to include the VITA track, Pump House road and right in front of the Carillon without looking to the far side of the field.  His fancy GPS watch said he ran 2.5 miles before locating the PAX.  He said if he did not find us, he was just going to run around aimlessly for 45 minutes because he knew where the PAX would be at 0615.  Glad you found us and got to experience some Success Donut fun.  After all, you are sponsoring the coupon.

    Thanks for letting me lead, and has Saab says “Putting up with my nonsense”

    Circle K

     

     

  • Geriatric and Pediatric-Colonial 70

    Six F3 RVA PAX assembled at YHC’s house at 1145pm for the short trip to Courthouse Park at the Hanover Courthouse to tackle the backroads of Hanover, New Kent and Charles City counties before taming the Capital Trial.  YHC informed TYA earlier in the day to come to YHCs external office to wake him from his 2 hour nap before leaving.  In pure TYA form, he came flying in the door at 1140pm and we almost lost a team member as YHC damn near had a heart attack.  After Helix and Hat Trick arrived, we completed the packing of the EMC Mechanical van (Thanks for the Corporate Sponsorship Bleeder) and the adventure began.  Upon arriving at the start line, which had not been set up yet, the PAX assisted the race director in establishing the official start line and got out team packet.  (You cannot start a race without a start line).  Now that we are all official, let the race begin.  This is how it went, I think because with the lack of sleep, YHCs memory was a little fuzzy.

    Leg 1-7.96 miles-Helix got the team headed in the right direction at 1:02am.  As a Relay Race virgin, team captain, TYA, thought it would be a good idea to throw Helix in the deep end and give him the first leg.  TYA was right (Yes TYA, YHC just typed that)  Helix crushed the first leg by completing it in a little over an hour.  Helix enjoyed his run and said it was eerily quiet on the Country Dark roads.

    Leg 2-5.30 miles-Circle K received the wristband from Helix and set off on a straight run through very familiar roads.  YHC concentrated on keeping up the great pace set by Helix and finished in just under 50 minutes.  YHC had some chores to complete the prior evening (cutting the grass) and it took about fifteen minutes to sweat out the three coldbeers for hydration post grass cutting. Other than that, rather uneventful run except for the deer on the side of the road near the exchange zone.  YHC concurred with Helix that it was rather humid for 200am in April.  YHC also appreciated the escort from Hanover police across four lane Route 360 at about mile 4.

    Leg 3- 7.66 miles-As the last Geriatric member of the team to run, TYA set off in the correct direction for a run in high humidity.  As the F3 RVA PAX knows, TYA sweats like polar bear in Florida, and given the humidity, we knew he would be drenched when he arrived at the next exchange zone.  True to form, TYA appeared as though he stopped at one of the houses along the route for an early morning swim.  TYA indicated this was the best run for him, but he gutted it out in true F3 RVA form.

    Leg 4-10.46 miles-For the longest leg of the race, team captain (TYA) nominated the 15 year old track athlete.  TYA was right again (Damn, two time in the same backblast) as Hat Trick was flying.  The Geriatric team members realized they still had to be parents while on the adventure and we stopped on the side of the road to wait for Hat Trick at about mile 5.  It is a good thing we drove fast, as Hat Trick was running about 7 minute mile and we did not have to wait long.  The EMC van rolled ahead and as we cam to a right turn in the course, TYA exclaimed “Hat Trick won’t miss this right turn” and the PAX proceeded to the next exchange zone.  As we waited for Hat Trick’s arrival, we remembered a pretty steep and long hill along the route and the PAX thought that may have slowed Hat Trick’s blistering pace.  So we waited a little longer.  (Helix starting to get a little worried).  So we waited a little longer (Helix getting a little more worried).  With the anticipated arrival time now completely blown, we sent TSB off to begin her leg and the PAX went on a search mission for Hat Trick.  Fortunately, the EMC van found Hat Trick about a mile from the exchange zone. (Helix can breathe again)  He missed the turn that TYA said he couldn’t miss (TYA was wrong, now that bitter taste is gone) and added about two mile to his run.  Don’t worry Hat Trick, it was TYA’s fault.

    Leg 5-7.37 miles-With Hat Trick safely collected, TSB was continuing the steady pace.  She crushed this leg, as the sun came over the trees she arrived at the exchange zone with the Tron still lit.  It was until about fifteen minutes later that the PAX realized she was still wearing the Tron and it was still turned on.  It’s all about safety.  Speaking of safety, in true TSB form, she told a story about stopping at mile 7 of her leg to safely relocated a frog to the side of the road, returning it to its more familiar surroundings and frog family.  TSB “It’s all about Frog Karma”  This is also where F3 RVA ran into F3 Hampton Roads.  It was good to catch up with fellow F3 brethren.  During our conversation, it was brought to our attention, the F3 Hampton Roads motto is “We do whatever F3 RVA does, we just do it better”  Instead of 70 and sunny, apparently it is always 75 and sunny in F3 Hampton Roads.  Imitation is the best form of flattery.

    Leg 6-2.21 miles-K-Swiss awoke from her nap and stepped to the batters box for the first leg that did not require a head lamp or Tron.  She leg whipped her way to the next exchange zone in a rather expeditious fashion as she barely broke a sweat on the short distance.

    Leg 7-8.92 miles-Helix takes the wristband from K-Swiss and slogs through his second leg, as the humidity is starting to go up, instead of down.  (Which is what Helix heard on the news).  His stopping point was at the Harrison Lake Fish Hatchery.  When the EMC found a parking spot, we were greeted by two puppies that just wanted to hang out with F3 RVA.  As we climbed out of the van, the puppies were all over TSB and K-Swiss. That might have had something to do with the fact they were feeding Sports Fan and Junior (YHC took the honor of giving them F3 names) peanut butter pretzels.  K-Swiss was so enamored with Sports Fan, she tried to hide him in the van when YHC walked away.  Could you imagine what YHCs M would have said if we arrived home with a dog from a 70 miles relay race.  K-Swiss would have blamed it on TYA.  (She is a quick learner)  The story ends well for a K9 f3 members, a local EMS crew took the dogs and was going to find their homes, which had to be somewhere along the course, as they arrived with an earlier team running the relay.  (In true F3 form, they just wanted to get a good workout in, before starting the day.)

    Leg 8-8.27 miles-Circle K left the fish hatchery to run the first leg on the Capital Trail, which is a great place to run or bike, as you do not have to worry about traffic at all.  As YHC started this leg, the skies were still overcast, but TYA was going to the next exchange zone to begin his run in order to beat the sun and heat for the Pediatric portion of the team.  TYA darn near drowned his first leg, so his plan was to run Leg 9 without his shirt.  As we have all witnessed, TYA without a shirt requires sunglasses.  And it worked because about half way through this leg, the sun came out and the humidity increased even more.  In order to keep consistent, YHC is blaming this increased heat on the shirtless TYA.  Anyway back to this leg, YHC had a steady pace until about the 4 mile mark.  Just picture the wheels literally falling off a car.  That is what YHCs leg felt like.  The heat finally caught up to YHC, but he hobbled through the last 4 miles with the assistance of fellow teams giving YHC H2O refills.  I started with two and finished by drinking four.

    Leg 9-7.27 miles-Helix collected YHC and somehow got YHC into the EMC van (Bleeder, I am trying to mention the company name as many times as possible, as stated in the Corporate Sponsorship contract) and we were off to pick TYA up who was running at the same time in order to beat the heat.  TYA was waiting for us when we arrived, still shirtless and still as bright and white as usual.  TYA absolutely crushed this leg and was already recovered when we arrived.  Thanks to the prolonged prior leg by YHC.

    Leg 10-2.21 miles-Hat Trick was determined to redeem himself from his previous, self induced longer run.  He completed the leg in 14 minutes, followed by a 5 minute cool down run.  Enough said!!!!!  (Oh to be 15 years old again)

    Leg 11-Before TSB began this leg, YHC and TYA told her that the end of her run would be pretty cool as she had the privilege of crossing the bridge at the mouth of the Chickahominy River, where it joins the James River.  She would have a beautiful view at the finish of her last leg.  What we did not know, is that there is a pretty steep incline on the bridge (to account for the taller boats that traverse these waters) and there was not a bit of shade for about a mile before the half mile bridge.  Did I mention (thanks to TYA taking his shirt off) the sun had burned off the overcast skies and it was hot.  (Just ask the PAX that was running the Ragnar).  As TSB arrived at the exchange zone, she immediately told her father (TYA), that Bridge was awful because the heat was not only reflecting off the pavement, but now it was reflecting off the water.  (And the view was not that great)  Take notice that this was directed only towards TYA, and not YHC, who was building up the view as much as TYA.  Hence, the Bridge was TYAs fault.

    Leg 12-6.88 miles-K-Swiss was the appointee by the team captain, TYA, to bring us home.  This proved to be the right choice (I had to close the BB with TYA being right about something), as he understood this leg would require complete determination to complete in the heat.  As TYA is fully aware, gymnasts are pretty bada@# athletes and full of determination.  The EMC van (There’s another one Bleeder) ran about two miles up the course and found a shady spot in a parking lot to wait for K-Swiss and replenish her H2O, as the heat was really in full gear now.  She met us just as she was warming up, grabbed another H2O and off she went.  The EMC van again went another 2.5 miles up the course and waited for K-Swiss to repeat the same process.  By this point, K-Swiss was bouncing along like the Easter Bunny at and Egg Hunt.  (Did I mention this was the longest distance K-Swiss had ever run in her enitre life.  The longest she ran while training was 4.5 miles).  After getting lost twice (this was YHCs fault, as he was the navigator), we corrected our route and found another spot to meet up with K-Swiss.  Upon arriving at said spot, YHC asked TYA why he did not find a tree to park under.  Answer, there wasn’t a tree to be found, we were next to a field that was a mile long.  And here comes K-Swiss.  The bounce that was there was replaced with the expression of “I think I am in an oven” when she reached YHC for yet another H2O bottle.  The EMC van moved along to the finish line which was closer than the PAX initially thought.  K-Swiss rounded the corner for the last 1/4 mile and she had turned into a Red Solo Cup.  The entire Pax ran back to help her reach the finish line and cross together.  Immediately upon arriving, YHC took K-Swiss into the shade and poured 4 bottles of H2O over her head and down the back of her neck.  She never complained, as she was cooking.  At the finish line, the race party was in full swing and F3 RVA gathered with F3 Hampton Roads to break bread and drink multiple coldbeers.

    Leg 13-Circle Ks house-After everyone had returned to their houses, we reconvened at Circle Ks for some well earned homemade BBQ, hotdogs, and all the fixins.  The entire PAX showed up with their families to watch some hockey and just chill out.

    NMS : It was an honor and privilege to participate in this event with two great adult PAX and their respective 2.0s.  YHC learned a couple of things from this event:

    Doing something challenging with your 2.0s is very rewarding.  Not a single complaint was uttered, just going out and crushing each leg.  Hat Trick (Helix 2.0), TSB (TYA 2.0) and K-Swiss (Circle K 2.0) showed what F3 RVA is really all about.

    TYA cannot drive and look at a map at the same time.

    Determination, Willpower, and Discipline is what gets you through these events.  All three were on full display from the entire PAX.

    TSB loves frogs.

    K-Swiss loves dogs (YHC already knew this, but we really do not need a third dog.)

    Hat Trick is very competitive

    Helix may not say alot, but his example is an example the entire F3 RVA PAX can learn from.  His determination adn resolve are second to none.

    TYA loves these events.  As evidenced by the complete organization and coordination of all activities.  The entire PAX say “THANK YOU”

    Circle K

  • DaVille gets B.O.M.B.S

    15 men climbed out of the fartsack to greet a perfect morning for a beatdown.  This is what we did:

    Mosey to soccer field behind AHS for COP.  Exercises included : SSH x 1 IC (for The Carpenter who is traveling this week), Invisible Jump Rope x 20 IC, LBCs x 25 IC, Up Downs x 10, Merkins x 5 IC, Right handed Annie x 10 IC, Left handed Annie x 10 IC.

    Mosey to sidewalk beside parking lot for Indian Run Style Pole Smokers.  Pax member performs polesmokers x 7 and runs to end of line.  Repeato until all Pax have completed pole smokers.

    Mosey to soccer goal and line up across the field on the end line for B.O.M.B.S.  Partner up and while one partner runs across the field to the opposite soccer goal and returns running backwards.  Other partner performs exercises.  As a team exercises performed are:

    B – Burpees x 50

    O – Overhead Claps x 100

    M – Merkins x 150

    B – Big Boy Situps x 200

    S – Squats x 250

    Mosey to BBALL courts for suicides.  Regular suicides LBCs x 25 when complete.  Burpee suicide LBC x 25 when complete, Reverse Suicide LBCs x 25 when complete.

    Mosey back to Shovel Flag for 4 minutes of Mary.  Exercises included are Freddie Mercury and American Hammer.

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

    Announcements

    Wilson has a golf tournament May 19, 2017

    Ashcreek 5K, May 20, 2017

    CVille expansion. Send LabRat names, emails.

    New Mechanicsville AO at Pole Green Park in planning stages.  First workout tentatively planned for May 11, 2017.  See Phonics.

    NMS : Today, YHC wanted an Interval Workout to really get the lungs burning in preparation for all of the races F3 RVA has coming up in the next couple of weeks.  With that in mind, YHC has been wanting to Q a BOMBS workout since reading the BB from Gumbo at No Toll.  The lungs were definitely awake as there was not mumble chatter from the PAX this morning.  The PAX crushed the BOMBS with just enough time to grab a breath of air before the suicides.  As the PAX was cruising through the suicides, there seemed to be a lot of activity around the parking lot, with students and teachers arriving early.  YHC noticed the early arrivers were watching the PAX, and the looks on their faces said, “These guys are sweating their a@#$@ off, but it looks like they are having a lot of fun.”

    It was a pleasure having Paddy Mayo join the F3 RVA Pax the last couple of days.  Safe travels home this morning.

     

  • Happy B-Day DaVille

    22 men, including 2 FNGs, entered the gloom this morning for a Birthday celebration for the DaVille AO.  This is what happened:

    Mosey to center of parking lot (approximately 15-20 yards) for COP.  Exercises included SSH x 1 (for THE Carpenter), Invisible Jumpropes x 26 (for the most PAX at DaVille), Merkins x 10.

    Mosey to BBALL courts for Suicides.  Regular, Reverse, Burpee Suicides.

    Mosey to hill behind baseball field for Bear Crawl ladder.  Bear Crawl from road up hill, touch outfield fence, run back down hill and perform 1 merkin.  Repeat until perform 5 merkins.

    Mosey to elementary school bus loop for Dora 1, 2, 3.  Partner up.  One partner runs bus loop while other partner performs exercises.  As a team complete 100 merkins, 200 LBCs, 365 squats.

    Mosey to middle school track.  One lap of interval work where you mosey the corners and sprint the straights.  Merkins x 10 IC upon completion.

    Mosey to area in front of middle school.  American Hammers x 30 IC.

    Mosey back to flag for Mary.  Exercises were American Hammer x 10, Freddie Mercury x 10, Flutterkicks x 10, Alabama Prom Dates x 10.

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

    Moleskin : Daville’s first 530am beatdown was March 22, 2016.  Over the last year, this AO and the group of men that have posted has meant more than I could ever convey in a BackBlast.  When LabRat suggested we start an AO in Mechanicsville, I was all in because YHC would only have to drive 3.5 miles.  Instead of having an AO close to YHCs house, YHC received a great group of guys that YHC call friends and brothers.  Additionally, YHC has strengthened existing friendhships and grown as a man.  This growth has translated into becoming a better father, better husband, better coworker, and better member of the community.  For this, YHC has only the PAX to THANK.  For it is the PAX that energizes YHC to go to bed earlier (sometimes), escape the fartsack, and push myself past the boundaries that YHC would normally impose upon himself. THANK YOU.  The PAX sets the example of how a man faces life’s struggles on a daily basis in a manner that is courageous, patient, and thoughtful.  THANK YOU.  The PAX reminds YHC to put himself 3rd by the way it rallies around fellow brothers in need.  THANK YOU.  The PAX is the engine that drives DaVille and all of F3 RVA.  THANK YOU.

    Welcome to Bucketmouth and Sturgeon.  Hope to see you both at future beatdowns.

    With THANKS.

    Circle K

  • Escalator Ride

    20 F3RVA regulars and 3 FNGs started the weekend the only way we know how, by escaping the fartsack and posting at Dogpile.  This is what we did, I think:

    Mosey to middle of field at Carillon for COP.  Exercises were Invisible Jumprope x 20, Don Quiote x 10, Little arm circle and big arm circles x 10, x 5 respectively.

    Mosey to Rusty Cage fro 1/2 Murph.  Pullups x 50, Merkins x 100, Squats x 150

    Mosey back to middle of field for Escalator.  PAX spilt in half.

    1st floor – Run to end of field, 2nd floor – Run and Lateral run to end of field, 3rd floor – Run, Lateral, Backwards to end of field, 4th floor – Run, Lateral, Backwards, Karaoke to end of field, 5th floor – Run, Lateral, Backwards, Karaoke, Bearcrawl to end of field.

    Mosey to pole lining road to Indian Run Pole Smokers.  Pax holds feet six inches while one Pax performs 5 polesmokers and then runs to end of line.  Repeat until entire Pax completes 5 polesmokers.

    Mosey to hill behind amphitheater for Jacobs Ladder.  Run to opposite side of hill and perform merkin x 1.  Run back to other hill and perform merkin x 2.  Repeat until merkin x 7.

    Mosey back to flag.  Numberama, Namearama. COT.  YHC tooks us out with a prayer.

    Moleskin : Lots of mumblechatter this morning from the normal offenders, which YHC is thankful for as it makes the Q feel like he is right at home.  YHC has been wanting to try the Escalator for some time and this morning presented the perfect opportunity.  The PAX embraced the Escalator and crushed each of the exercises.  The 1/2 Murph was greeted with many different strategies for conquering the prescribed exercises and the PAX completed them in record time.  That must have been the fastest Jacobs Ladder as we only had 8 minutes left and we finished with almost 2 minutes to spare.  Way to work.

    Thanks for letting step out front this morning.  Welcome to all the FNGs this morning.

    Announcements

    Wilson has a golf tournament coming up in May.

    Circle K