Author: Circle K

  • Is it Spring???

    15 F3 RVA men awoke to short sleeves weather in February and attacked DaVille.  YHC planted a Shovel Flag and it went something like this:

    Mosey to soccer field for COP.  Exercises included:  Invisible Jumprope x 10, Don Quiote x 10, Monkey Humpers x 10, Gas Pump x 10.

    PAX lined up at one end of field and performed Lt. Dan’s 100 yards to warm legs up.

    Quater Pounder : Pax lined up at one end of field and Sprint to 25 yd line for 25 Burpees, run backwards to starting point, Sprint to 50 yd line for 50 squats, Sprint to 75 yd line for 75 mountain climbers, run backwards to starting point, sprint to 100 yd line for 100 SSH, run backwards to starting point.  Plank until all PAX complete.

    Burp Back Mountain : Pax partners up.  One Pax runs backward to 50 yd line and then sprints back to starting point while other Pax performs burpees.  Repeato until Pax team completes 100 burpees.  Dead Dog until all Pax complete.

    Mosey across field for Ring of Fire Medley : Monkey Humper Ring of Fire, Merkins Ring of Fire, LBC ring of Fire all in succession without rest.

    Mosey to BBALL courts for Suicides : Regular Suicide, Burpee Suicide, Revers Suicide with LBC x 25 at end.

    Mosey back to SF for 3 minutes of Mary.  Exercises performed Flutter kicks x 25, Freddie Mercuries x 25.

    Numberama, Namearama, YHC took us out with Prayer.

    Announcements : Smoeky Mountain Relay-see TYA, Ragnar-See Labrat or Toga

    Moleskin : What a treat it was when YHC woke up to 53 degree weather for a beatdown.  While it is always 70 and sunny in F3 RVA (if you do not believe that, just ask TYA or listen to a F3 RVA Podcast), it was great to have the actual temperature approach 70 and sunny.  YHC wanted to introduce the DaVille PAX to some new exercises that involved a fair amount of running.  Throw some backwards running and burpees in the mix and everybody was breathing heavy very quickly.  That being said, The PAX accepted the challenge and crushed this mornings beatdown.

    A couple of observations from this morning:

    Never ask Abacus to draw a straight line as he started on one side of the field and ended up on the other side while doings 100 yards of Lt. Dan’s.

    While Emoji still cannot count, he can knock some Burpees out of the park.

    Gas Pumps were a hit.

    Monkey Humpers suck.

    Way to work this morning gentlemen.  Thanks for allowing me to step out front.

    Circle K

  • 46

    19 F3 RVA men fought off the fartsack, into a 70 and sunny version of The Creek.  Here is what went down:

    Mosey around church for COP.

    Exercises included: Invisible jump rope x 46 IC, Arm circles 4 big and 6 small IC, LBCs x 46 IC, 46 burpees OYO.

    Descending curb crawl:  Bear crawl between curbs across church parking lot and perform 10 merkins, bear crawl back 9 merkins.  Repeato until perform 1 merkin.  (Q audibled at 5 merkins to move on to next exercise)

    Partner up for DORA 146, 246, 346.  One partner runs around church building while other partner performs exercise.  As a team, complete 146, 246, 346 of exercise.  Exercises included: 146 merkins, 246 WWII situps, 346 Squats.

    Mosey to grassy area in front of church for Tunnel of Love.  All PAX plank and each member crawls through human tunnel until each PAX member has crawled through.

    Mosey around church back to VSF.

    Numerama, Namearama, COT.  THE Carpenter took us out with a prayer.

    Announcements :

    BRR-see TYA, Smokey Mountain Relay-see Swirly, Ragnar-see Toga, Ashcreek 5K-see Spit

    Restoration Church Couples Night-2.4.17-see THE Carpenter

    YHC wanted to start his 46th birthday the best way he could and that is with the men of F3 RVA.  We got straight to work this morning and there was not mumble chatter except when LabRat figured out why we were counting to 46 with every exercise.  Then it was discovered that it was YHC’s birthday and the PAX’s present to YHC was 46 burpees.  After that, the entire group was pretty much moving the whole and too spread out for talk.  With that being said, everyone crushed this mornings workout.

    Birthdays are always fun because you get to do what you want most of the time, except for the work thing, running kids around thing, accomplishing an item from the honey-do list thing, etc.  Anyway, YHC got the start his BDAY exactly the way he wanted-Joining 18 other F3 RVA men for a beatdown.  Thanks for indulging YHC.

    Now go out there and EH someone new to F3 today.

    Circle K

  • Pre-Blast : F3 RVA Frozen Triangle CSAUP

    F3 RVA is celebrating the only way we know how, F3 style.

    How are we celebrating? Frozen Triangle CSAUP (Completely Stupid And Utterly Pointless)

    What are we celebrating?  Nothing, that is the whole point.  F3 RVA does not need a reason for a 3+ hour workout, across three AOs totaling 9-10 miles of running. (might be more for Circle K and Chumbucket depending on how lost they get)

    Why are we celebrating?  Why not, just show up.

    When are we celebrating? January 21, 2017, 6am, Dogpile

    Details: 

    F3 RVA Frozen Triangle CSAUP

          0600 DogPile  (Swirly Q for 20 minutes)

          0620 Depart Dogpile for 3.5 mile run to Punisher

          Route : Exit Dogpile parking lot, Left onto Blvd, Blvd turns into Hermitage, Arrive at Punisher

    0655-0700 Arrive at Punisher (Circle K Q for 20 minutes)

    0720 refuel

    0725 Depart Punisher for 3.1 mile run to 45MOM

    Route : West on Laburnum, Left on Saunders, Right on Westwood, Westwood turns into Malvern, R on Grove to MM

    0755-0800 Arrive at 45MOM (Sippy Q for 20 minutes)

    0820 Refuel

    0825 Depart for 2.7 mile run to DogPile

    Route:  Race—make your own route!  Or, if you prefer : East on Grove, Right onto Boulevard to Carillon

    0845-0900 Arrive at Dogpile (Sippy will lead some minutes of Mary as people finish)

    0900 Finish 

    Cookout to follow with Firepit.  (Circle K will cook some hotdogs and hamburgers)

    There are many ways to participate in the Frozen Triangle.

    1. Show up at 0600 and complete the whole Frozen Triangle.
    2. Not feeling up to running the whole route – Show up at one of the AOs, participate in the workout to decrease the mileage
    3. Volunteer to help with the H20 and food distribution and clean up
    4. Volunteer to light the firepit and charcoal grill so they are ready when the PAX finishes Circle K can start cooking some hot food,
    5. Show up at the cookout for great 2nd F.  Ms and 2.0 are welcome at the cookout.

    Now that the PAX knows the details, you may be asking yourself what do I need to bring to the Frozen Triangle?

    1.  Yourself
    2. Shovel Flag
    3. Camping Chair (for cookout)
    4. Dry Clothes

    Please respond to this Pre-Blast so YHC can get a HC, in order to plan accordingly for food drink.

    You don’t want to miss this event.  How cool is it going to look as F3 RVA travels down the Boulevard with shovel flags in tow.  Looking forward to a large attendance at the first of many F3 RVA CSAUP events.

    Circle K

  • New Patients

    15 of F3 RVA regulars ventured into the cold expecting to possibly see some snow and instead found the Flipper Chiropractic tire at The Creek.  This is what we accomplished:

    Circle up around tire and perform 100 LBCs IC.

    Tire Carry – Two PAX carry tire across parking lot, switch arms and carry tire back.  Rest of PAX run across parking lot perform called exercise and return back to starting point to perfomr same exercise.  Repeato until all PAX have carried tire.  Exercises performed included LBCs, merkins, Squats, something else.

    25 LBCs IC

    Tire Flip – 2 PAX begin flipping tire around the church.  Rest of PAX completes 4 corners.  LBCs, Merkins, WWII situps, Jump Squats.  Repeato until tire has been flipped all the way around the church building.

    50 LBCs IC

    Suicides – Regular suicide across parking lot and Burpee Suicides across parking lot.

    4 minutes of LBCs – OYO four minutes of LBCs AMRAP.

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

    Earlier this week at WDOG, Flipper decided it was a smart business decision to sponsor the tire.  Additionally, YHC was named the marketing director for Holland Chiropractic Practice.  Not wanting to disappoint my new employer, YHC began the marketing campaign by showing up to The Creek with the tire.  Mission accomplished.  YHC thinks Flipper will definitely being seeing some new patients in his office in the very near future.  Another goal YHC had for this morning’s beatdown was to ensure the PAX got their daily fill of LBCs.  Mission accomplished again.  850+/- Total.  The entire PAX crushed it this morning.  Thanks for allowing me to lead.

    Circle K

     

  • Tire Sponsorships Available

    11 men rolled out of the fartsack this morning into the gloom and this is what they accomplished:

    Mosey to far side of the Carilion field to find the tire that had been dropped of prior to this mornings beatdown.  Circle up for merkins x12, LBCs x20 and Don Quotie x 15.

    Line up along edge of the field for the Tire Beast.  Two Pax carry tire stopping at 25, 50, 75 yd lines to switch arms.  The rest of the PAX runs across field stopping at 25, 50, 75 yd line to perform exercise called by Q.  Repeato until all members of the PAX have carried tire.  Exercises performed included LBCs, Merkins, Squats, some other.

    Mosey to 50 yd line of field.  Entire PAX runs towards tire where 2 PAX flip tire a total of ten times.  Rest of PAX perform exercise called by Q.  Repeato until all PAX member have flipped tire.  Exercises performed included merkins, WWII situps, LBCs, Burpees, Jump Squats, something else.

    Mosey to walkway in front of Carilon for 11s.  PAX performs 10 burpees in fornt of Carilon and run upstairs to back to perform 1 LBC.  Repeato until PAX performs 1 burpee and 10 LBCs.

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

    First and foremost, after not being able to post in the gloom for a week and a half due to being shut down with the flu/cold, YHC was glad to be back in the company of my F3 brethren.  YHC and Swirly had a New Years present planned for the PAX this past Saturday, but YHC was unable to attend.  Therefore, YHC decided to bring the tire for the PAX to enjoy at the first WDOG of 2017.  Not much mumblechatter this morning as the PAX was breathing heavy from the beginning or everybody was concentrating on not dropping the tire on their foot.  Whatever the reason, the PAX crushed it this morning.  Upon finishing up the COT this morning, Flipper exclaimed the tire was great for his line of business and decided a Corporate sponsorship would be appropriate.  YHC likes the idea and thinks the tire might not appear as heavy if it were painted like a NASCAR.  The cost of the Corporate Sponsorship is the exact same as the cost of an F3 workout.

    Great work by all this morning.  Thanks for allowing me the opportunity to lead.

    Circle K

  • Flood Wall here we come

    Six gentlemen rose from the fartsack to 30 degree weather and attacked the day Trail Run style.  The route planned for this morning is as follows:

    YHC wanted to change it up a little and add a couple of miles so the planned route involved Buttermilk to the Highrise.  Instead of the normal route to Belle Isle continue on Buttermilk East to the Floodwall.  Follow the Floodwall to 14th street.  Cross the river and work your way up the Canal Walk to Browns Island to Northbank Trail back to Pump House.

    TYA and YHC covered the aforementioned route for a total of 9 miles.  Saab and LOLA wanted exceed expectations and circled Forest Hill for 12 miles.  Offshore has morning commitments and He and Aisle 5 covered the normal route to include Bell Isle for 7 miles.

    Great 2nd F at ETs followed with conversations ranging from the perfect woman, Aisle 5 chasing a runner of the opposite sex during the BRR, Saab following YHCs direction regarding the change in the normal route, and TYA’s clearance rack shorts which he wore over the tights (Thank Goodness).

    Thanks for letting me lead this morning and indulging YHC with a different route.

    Circle K

  • No one got lost

    14 F3RVA regulars appeared in the drizzly gloom to make themselves better and start the day the only way F3 men know, and this is what went down:

    Mosey to soccer field for COP.  Exercises were Invisible Jumprope, Don Quiote, Dying Cockroach, and Drill Instructors.

    Mosey to BBALL courts for suicides interrupted by Partner exercises.  Exercises were:

    Regular suicide followed by LBC x 25.  Partner wheelbarrow across BBALL court.  Flutterkick x 25.  Partner Wheelbarrow back across BBALL court followed by Flutterkick x 25.  Reverse Suicide followed by WWII x 25.  Partner Carry across BBALL court followed by Freddie Mercury x 25.  Partner Carry back across BBALL court followed by Freddie Mercury x 25.  Burpee Suicide.

    Mosey to front of outer bus loop for Catch Me If you Can.  One partner runs backwards while other partner completes three burpees and runs forward to catch partner.  Repeat until 2 loops of outer bus loop complete.  Using the inner bus loop, one partner begins polar bear crawls while other partner runs the inner bus loop until he reaches partner.  Switch until partner team reaches halfway point where the exercises change to lunges.  Partners complete  1 loop of inner bus loop.

    Mosey back to flag for 5 minutes of Mary.  Exercises included APD, American Hammer, LBC, Freddie Mercury (Swirly style), Rosalitas.

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

    Announcements.

    3rd F Thursday 0630 Rise and Shine Diner.  See THE Carpenter or Spit.

    Abacus and family in prayers.  Especially Abacus’s Sister.

    Hymns and Beers at Center of the Universe Thursday evening.  See Front Porch for details.

    NMM:  YHC was still a little stiff from this last weekends 10 (uh15) mile trek thru the woods.  It was nice to be back at the friendly confines of the DaVille, as I grew up playing in the woods before the high school was built and there was no way I was going to get lost this morning.  With that being said, the PAX was extremely solid this morning without much mumblechatter until YHC suggest we Polar Bear Crawl half way around the bus loop.  That was a crowdpleaser that stirred up some conversation until everybody was out of breath and it fell silent again.  The entire PAX knew that there would be some Suicides (YHCs favorite running exercise), but the twist of Partner Wheelbarrows and Partner Carrys definitely added some flavor.

    Well Done this morning Atlee Brigade.

    Circle K

  • 2.5K the Hard Way

    20 F3 RVA men entered the gloom on the first day of November to begin the Merkin Challenge and this is what we accomplished:

    Mosey to front corner of parking lot for plank, Merkins x15 IC.

    Mosey to parking lot entrance for 2.5K the Hard Way.  Run circuit around all three schools stopping at four designated points for Merkins x25 and Squats x25.  Complete loop as fast as you can, collect the six for plank at bus loop.  Merkins x20.  Ascending curb crawls at bus loop.  Bear crawl across, Merkins x1, bear crawl back, Merkin x2.  Repeat x8.

    Mosey to behind AHS for Pole Smoker Indian run.  PAX grabs a pole and holds feet six inches off ground.  First PAX performs pole smokers x5 and runs to end of line.  Repeat until all PAX have completed pole smokers x5.

    Mosey to BBALL courts for interval work.  Sprint 1 side of court. mosey three.  Sprint 2 sides of court, mosey 2.  Repeat until sprint all sides.

    Line up for suicides.  Regular suicide, Reverse suicide.

    Mosey back to Shovel Flag for Mary.  Exercises performed included, Alabama x25 IC, American Hammer x35 IC, Freddie Mercury x20 IC.

    COT, Numerbarma, Namearama, YHC took us out with prayer.

    NMM : As Mr. LabRat was tying his shoes this morning, he mentioned that he was glad he did not have to do any running, as the October Monthly Challenge was complete.  Little did he know that YHC was starting off this morning with a 1.5 mile interrupted by 100 merkins and 100 squats.  The PAX got spread out along the route making the first part of the workout truly you against you.  As always the PAX pushed through as we got straight to business this morning.  Lots of mumble chatter was heard during the ascending bear crawl as we finished our merkins for the first day of the November Monthly Challenge.  186 total for the day. Your welcome.

    Welcome to FNG, Neckbrace.  Hope to see you at many more future workouts.

    Great work by the entire PAX this morning.

    Circle K

    Announcements

    F3 Tidewater expansion begins this weekend.  EH all contacts in Hampton Roads area for first workout this weekend at Mt. Trashmore.  Contact Toga if you want to make the trip.

    November Merkin Challenge.  5000/month or set your own goal.  If you need the spreadsheet shared with you to document your progress, let YHC know and I will get it to you.

  • The Murph meets Dora 123

    19 men and 1 FNG (Friendly New Gal) started the weekend off the right way and this is what we did:

    The Murph – 1 mile run, 50 pullups, 200 merkins, 300 squats, 1 mile run

    Mosey from flag to circle at the top of amphitheater for Dora 123.  Partner up. While one partner runs to Carillon, up steps, around back of Carillon, down steps and back to partner.  Other partner performs exercises.  As a team, perform 100 WWII situps, 200 flutterkicks, 300 LBCs.

    Mosey to hills behind amphitheater for Modified Jacobs Ladder. Run down hill to and up hill to perform merkins x3. Repeat x7.

    Mosey back to flag for Numberama, Namearama, and COT.  YHC took us out with prayer.

    NMM : A couple of months ago, Toga had the Q at Wdog and we did the Murph.  That day we needed more time, so YHC thought this mornings Dogpile hour would be perfect opportunity for the PAX the complete The Murph.  Turns out we completed The Murph in 41 minutes.  Great job by everyone.  Because the PAX kicked The Murph’s ass and Honeydo did not want to miss out some abs exercises, YHC thought Dora 123 would fill the last 19 minutes of the beatdown.  YHC was wrong as the PAX completed an ab heavy Dora with five minutes to spare.  Not wanting to deprive the PAX of a complete 60 minutes, the Jacobs Ladder filled the void.  Whatever YHC threw at the PAX this morning, the PAX cruised through each section with F3 ease.

    Welcome to FNG K2 (YHCs youngest 2.0)(Good job of embarrassing all the old men with the pullups, Dad could not have been prouder)

    Way to work this morning men.

    Circle K

  • Two Right Shoes

    19 men awakened from the fartsack to enjoy perfect weather to work up a sweat.  Here is what we accomplished before most people have opened their eyes:

    Mosey around church parking lot to form a plank line.  Merkin x15 IC.  Polar Bear across parking lot stopping at each parking space to perform a merkin.  Plank when finished. Merkin x5 IC.

    Mosey to field for some fun 11s.  Run across field, perform 10 merkins.  Run backwards across field, perform 1 WWII situp.  Repeat until 1 merkin and 10 WWII situps.

    Mosey back to church parking lot and around church building for four corners around church building.  Corner 1 merkin x25, Corner 2 Jump Squat with a Jump Shot x 25.  Corner 3 American Hammer x25. Corner 4, LBC x25. Repeat entire circuit x3.

    Alabama Prom Dates x25, FlutterKicks x40, Freddie Mercuries x20, Rosalitas x10. (All IC)

    Line up along parking lot for an abbreviated Mini-Beast. Lunge across parking lot stopping along three points and perform x3 of called exercises. Exercises called included BallDippers (Spit), Merkins (Chapstick), Burpees (Emoji at YHC insistence)

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

    NMM :  The hardest part of Qing for YHC is writing the backblast, especially coming up with an appropriate Title.  So Abacus showed up to the AO on his bike with 30 seconds to spare.  THE Carpenter mentioned that he had about 30 seconds to change into his running shoes from his cycling shoes.  Abacus’s response to said issue was that he had plenty of time.  Until the second issue of the morning presented itself to Abacus.  Abacus “OH no, I picked up two RIGHT footed running shoes”.  With that being said YHC pronounced it was time to Mosey and YHCs dilemma of an appropriate title was solved.  In true F3 spirit, Abacus put on both RIGHT shoes and crushed the beatdown. (On a side note, Abacus in true F3 spirit, used this morning beatdown for a 40 mile bike ride afterword. Respect.)  YHC had not Qd at The Creek and was not familiar with the entirety of the property.  Therefore, YHC did not have a true game plan for this morning.  Fortunately, Emoji mentioned how much he enjoyed HoneyDo’s 5 mile Polar Bear earlier this week.  YHC thought to himself that would be a great way to start the beatdown.  YHC was thinking The Polar Bear would be a option for the day, but Emoji cemented the start.  During the 11s, the mumblechatter subsided, as YHC believes the PAX was concentrating on not running over each other.  That field is real dark at 530am.  Nobody collided, although YHC believes Helix? performed a backflip over a PAX member performing merkins as he began his backwards run during one pass.  Spit and Helix led the PAX through the four corners, with the rest of the PAX really pushing through a fast pace.  We finished with an abbreviated Mini-Beast to cool down.  Only an F3 beatdown ends with a Beast.  That is how we roll.  AYE!

    Welcome to Front Porch and I-Beam.  Looking forward to seeing you at future workouts.

    Great work this morning gentlemen.

    Circle K

     

    PS. My apologies to the PAX member I am missing.  Not intentional, I still have visions of Abacus running around the church with two right shoes and that is creating a fog in my memory.  Someone please help me, so I can update the PAX list.  Credit is due upon the completion of an F3 workout.