Author: Circle K

  • Building Blocks of Pain

    16 F#RVA Daville faithful fought off the fartsack on a crisp fall morning to make themselves and the community better by pushing through a beatdown that went something like this:

    Start of in plank at Shovel Flag.  Wilson’s wife, Fudd’s wife followed by merkins x 12 IC

    Mosey across parking lot to YHC’s trailer to select  your Building Block of Pain (cinderblock) to be used throughout the rest of the beatdown.  Circle up in center of parking lot for COP.  Exercises:

    Invisible Jumprope x 20 IC, Arm circles x10 front and back IC.

    Mosey to front door of Atlee High School with block.  Lunge to bus loop with block.

    Four corners around outer bus loop.  Exercises included LBCx25, Flutterkickx25, WWIIx25, Freddie Mercuryx25.  Run between stations with block.

    Mosey to behind Atlee High School for Triple Check.  Run with block to other side of bball courts.  Kettle bell swings, and balls to the wall.

    Restrictor plate removed for suicides. (without blocks)  Regular, Burpee, Run backwards, Reverse Suicides.

    Mosey to greenhouse with blocks.  Lunge back to YHCs trailer to return block.

    Merkin Ring of Fire (merkinsx10) and Burpee Shuffle.  Mosey back to Shovel Flag.

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

    NMM : So when YHC showed up to the DaVille AO with the trailer, it might have been assumed that the PAX was going to have a little fun with the Tractor Tire.  Wrong. (Sorry LabRat) Instead YHC visited one of TYAs jobsites (with his permission of course) and came home with 18 of the most beautiful cinder blocks you could ever want to swing and/or carry during a workout.  We did both and the PAX crushed this morning beatdown, even with the restrictor plate included.  Couple of observations from this morning:

    YHC has finally figured a way to keep up with Anchovy, Phonics, and Spike.  Add a cinder block to the mix.  Although their speed immediately returned during the suicides (sans blocks) and YHC could only see their backs.

    YHC noticed the DaVille PAX this morning included 3 members under the age of 18 (Guppie, Chapstick and Psycho)  Amazing young men to be up at 500am and start the day the only way F3 men know how.  Much HATE and RESPECT.

    45 minutes of running around Atlee High School with a group of guys carrying a cinder block is a hell of a lot of fun.

    Circle K

    Aye!!!

  • Burpee Quota Exceeded

    21 F3 RVA regulars and 1 FNG fought off the tug of the fartsack to start the day with a beatdown that went something like this:

    Mosey to soccer field for short COP, as the PAX had much to accomplish this am.  Exercises included:

    Merkins x 15 IC

    SSH Burpees x 1 (Five SSH IC followed by 2 burpees

    Merkins x 10 IC (YHC had enough of counting and wanted to get straight to the meat of the beatdown)

    Mosey to far corner of school grounds for the Burpee Block. – Run to each corner of the block to encompasses the school and perform seven Burpees at each corner.  Plan when done.

    Form four teams for Field of Dreams.  PAX count off 1-4 (this was more difficult for the PAX than YHC anticipated) with 1s going to first base, 2s to second base, 3s at third base and the 4s at homeplate.  PAX performs exercises at 1st (Merkins AMRAP), 2nd (LBCs AMRAP), 3rd (Squats AMRAP) and 10 burpees at home.  When the team doing burpees finishes they move to 1st and the rest of the PAX moves around the bases until all teams have performed 10 burpees.

    Line along the soccer field perpedicular to Cary for Suicides using the first four trees as the touch points.  Suicides performed included:

    Regular suicide

    Reverse suicide (start with furthest touch point and work your way back)

    Burpee Suicide (perform burpee at each touch point)

    Backwards Suicide (run backwards while performing suicide)

    Polar Bear (bear crawl to each touch point and perform a merkin until you reach fourth tree)

    Dell Brown (crab walk back to first tree stopping at each touch point to perform one merkin)

    Mosey to far corner of school grounds near Cary for Ascending Burpees (run to 1st light pole-perform 1 burpee, 2nd light – 2 burpees, Repeato until you reach Grove stopping at each light and performing the corresponding number of burpees. YHC thinks we got to eight light poles.

    Mosey to area near parking lot for 4 minutes of Mary.  Exercises included:

    Alabama Prom Dates x 20

    Freddie Mercury x 25

    LBCs x 30

    5 Burpees OYO

    COT. YHC took us out with prayer asking God for guidance for the men of F3 RVA to go out into the world and use their gifts to make the day better for someone else.

    Announcements

    Spartan race this weekend.  Good Luck Toga and BT

    Bear Creek 10 mile-12.4.16 Sign up soon as race fills up quick.

    F3RVA Convergence 10-8-16.  Details to follow

    CSAUP event in the planning stages for late fall.  Details to follow.

    NMM : YHCs plan this morning was to exceed the PAX Burpee quota for the month so BT and Toga would not have to do any Burpees this weekend during their Spartan Race at Wintergreen.  They can tell the Spartan folks that the PAX performed their burpees for them beforehand.  Good luck this weekend fellas.  YHC also borrowed a tactic employed by Swirly and purposefully not including any 10 counts, which proved to be problematic as YHC was having difficulty announcing the next version of Suicide, as YHC was trying to suck in as much air as possible.  Way to work through the suicides this am gents, as that is a favorite of YHC.  Saab informed YHC that this was a virgin Circle K Q for himself and that he would never forget.  YHC thinks he can take that as a compliment.  Total Burpee count this am = 85.  While that is a lot of burpees, what makes it more impressive is that the PAX crushed 85 burpees while running the entire beatdown.  Burpees and Running always pleases the PAX.

    Welcome to FNG – Snookie.  Hope to see you back out at 45 MOM as you have no excuse living directly across the street from Mary Munford

    Thanks for allowing me to take the lead this morning and get the burpees out of my system.

    Circle K

    Aye

  • There’s only one September 6, 2016-Let’s own it

    On the first day of school for the kids, 14 F3 RVA men made the decision to start the day with a beatdown that went something like this:

    Mosey to center of Atlee parking lot to circle up for a quick F3 disclaimer and to run in place while the instructions from YHC were given.  (Instructions were that we would run in place instead of planking between exercises to honor BRR week, Reesestrong 5K and Patrick Henry Half marathon all occuring within a month.)

    Mosey to BBALL courts for Doracides.  Partner up and complete as a team the following exercises : 100 merkins, 200 squats, 300 LBCs.  One partner performs exercises while other partner runs suicides.

    Dell Brown-Crabwalk to the same lines used during suicides and perform 5 merkins at each line.  Proceed across BBALL court and repeato back across.

    Mosey to soccer and circle up for a couple Minutes of Mary to catch breath.  Alabama Prom Dates x 20, American Hammers x 15.

    Mosey to other side of soccer field for The Michigan.  100 yard dash x 10, 80 yard dash x 8, 60 yard dash x 6, 40 yard dash x 4, 20 yard dash x 2, 10 yard dash x 1 as a group.  YHC through some exercises in for the PAX to catch breath.  Freddie Mercuries x 15, Plank with right and left hand high, Flutterkicks x 20.

    Circle up on soccer field for Merkin Ring of Fire, one PAX completes 10 merkins while the remainder of PAX holds plank until all PAX have completed 10 merkins.

    Stay in Circle for Feet 6 inches off ground Ring of Fire.  Pax holds feet six inches off ground while on PAX runs around circle and touches everyone feet.  Repeat until all PAX have run around circle.

    Mosey back to Shovel Flag for COT.

    Numberama, Namerama, Thr Carpenter took us out with prayer.

    Announcements- Charity run in October to benefit Shane Adcock (killed while serving USA in Iraq)  See Anchovie for details.

    It’s BRR week and YHC wanted to honor the men who will represent F3 RVA at the 2016 edition.  Additionally, YHC remembered that some of the DaVille PAX just completed the Patrick Henry Half Marathon under brutally hot conditions and the Reesestrong 5K is the weekend after the BRR, which is organized by our F3 brother, Phonics.  (If you have not signed up yet, do so.  Enough said).  That is a lot of running within a months timeframe and YHC is impressed by the F3 RVA representation.  YHC also wanted one more workout with substantial running before the BRR.  Therefore, the PAX ran the entire 45 minutes beatdown, (unless we were performing exercises to catch our breath.)   The PAX attacked these instructions with impressive ease, even though there was not much mumblechatter due two reasons: 1. Nobody could catch there breath to speak, and 2. LabRat was absent. (Probably the main reason)

    A couple of observations from this morning:

    1.  The Carpenter’s crab walk is impressive.  Fast and good form.
    2. Emoji has the hardest time finding a spot when we circle up, aimlessly wandering.
    3. BB cruises through suicides.
    4. F3 DaVille can run.
    5. Performing exercises to catch your breath really does not allow you to catch your breath.

    As The Carpenter was taking us out this morning, he mentioned that there was only one September 6, 2016 and he asked God to guide our day and make this the day where we strive to serve our fellow man, instead of expecting to be served. (Hence the title of BackBlast)  As I heard those words, I was even more ready to own this day and find a way I can be a servant in my community.  I challenge all of F3 to find a way to put yourself third and serve your fellow man, woman, or child each and every day.

    Great work this morning gents.

    Circle K

  • Trailer Sighting, Where is the Tractor Tire?

    11 faithful RVA PAX showed at WDOG AO in the humidity to tackle the gloom and this is what took place:

    Mosey to paved area in front of Carillon for short COP.  (YHC had a lot planned this morning)

    Front Arms Circle (x10small,x5 big), Invisible Jump Rope x19, Back Arm Circles (x10small, x5 big)

    Mosey to Carillon steps.  Bunny Hop up one side of steps, Lunge across top, down other side, x40 Squats.  Repeato x3.

    Mosey to beginning of Carillon field.  Sprint to other side of field and plank on hill.

    PAX lines up across width of field.  2 PAX carry Circle K’s tractor tire approximately 100 yards and back.  Rest of PAX performs 5 burpees and runs the 100 yards and back.  Halfway way through PAX carrying tire, audible froms burpees to LBCs x25.  Repeato until all PAX have carried tire.

    PAX splits into two groups approxiamtely 30 yards apart facing each other.  First PAX flips tractor tire to corresponding person in other PAX line.  That member then flips it to other side.  Repeato until all PAX have flipped tire.

    Mosey to side of Carillon field for 11s.  Run to other side of field, perform 10 pole smokers, run back to perform 1 merkin.  Repeato until 1 pole smoker and 10 merkins.

    Mosey short distance to tractor tire for Tractor Tire Ring of Fire.  PAX begins in plank position and one PAX does ten merkins, next PAX performs ten merkins until all PAX around Ring of Fire has performed ten merkins.

    Sprint back to side other side of Carillon field and plank on hill.  5 merkins OYO.

    Mosey back to virtual shovel flag taking a route that included a journey through the steps of the amphitheater.

    2 minutes of Mary.  Exercises performed, LBCs (Wedding Singer), Right and Left Cross Leg Lifts (Swirly)

    COT. YHC took us out with prayer.  Forgot the Number and Name-arama, but thanks to Wedding Singer, we got it in after the prayer.

    YHC signed up to Q at WDOG a few weeks ago, with a plan for the PAX to conquer the CrossFit workout “The Murph”.  Well the next day at WDOG Toga crushed us with “The Murph”.  So, rather than duplicate, I brought the Tractor Tire for the beatdown this morning.  The PAX members that recognize my trailer knew what was in store as they arrived and walked up saying, “Circle K has the trailer,  the tractor tire has be on the grounds somewhere.”  Everybody attacked the beatdown with vigor this morning as YHC wanted to get right down to business with a short COP warmup.  As we were bunny hopping up the steps, TYA says “Alright Circle K, where is the tire?”  Not to disappoint, we were soon re-acquainted with the workout tool and several of the PAX mentioned, (including YHC), did not remember how heavy that damn thing is when you carry it 100 yards and back.  YHC thinks that after the tire carry, the PAX was mad at the tire as each PAX member flipped the tire the 30 yards at a pace that was blistering.  A little more mumble chatter was heard during the 11s.  YHC wanted to incorporate a lot of interval training into today’s beatdown with the BRR right around the corner.  Mission accomplished as the PAX did a lot of running in a relative small space that consisted of about half of the Carillon field.  NOTE:The last sprint back across the field almost did YHC in for the day.

    SPECIAL NOTE:  As YHC drove back to the front of the Carillon to retrieve the tire, the entire group of Pay-to-Workout Group was at that end of the field.  YHC waded through the sea of blue shirts to roll the tire back to the trailer.  It was great knowing the F3 RVA PAX had already completed a better workout at a much better price, with a great group of guys.

    Great work today gents and thanks for letting me lead.

    Circle K

     

  • Parking Lot Party

    20 F3 Faithful and 3 FNG (23 is a new DaVille record) showed up in the foggy gloom for a beatdown that went something like this:

    Mosey to area behind parking lot for COP.

    Invisible Jump Ropex50 IC, LBCx45 IC, Invisible Jump Ropex40 IC, Flutter Kickx35 IC, SSHx30 IC, Freddie Mercuryx25 IC

    Mosey back to far side of parking lot.  Q selects PAX member to lead the PAX to any parking spot and Q randomly uses numbers and words of parking space to assign exercise.  Exercises performed:

    Grabber 64 WWII situps, Emoji 15 Burpees, BB 75 squats, Abacus run to van 40 yards away ten times, Sticky 20 merkins, something else?

    Mosey to side of parking lot for descending curb crawls.  Bear crawls from island to main sidewalk and perform 8 incline merkins, bear crawl back to island and perform 7 incline merkins.  Repeato until down to 1 incline merkin.

    Mosey to front of parking lot.  Partner up.  One PAX runs across parking lot while partner performs exercise.  Exercises performed: merkins, alabama prom dates, mountain climbers.  Repeato x 3. Audibled to x2 based on time.

    COT-Abacus took us out with prayer.  Well said brother.

    Announcements

    Convergence this Saturday, 7am Dogpile, Grow School to follow at ETs

    2nd F this Friday at The Answer

    Reesestrong Race in September.  See Phonics (F3 brother who is organizing race) or LabRat.

    YHC had two objectives with todays workout.  1:Not to leave the parking lot 2:Bring the pain as YHC ate all the wrong foods and drink all the wrong drink while at the river for a long weekend. Mission Accomplished.  The PAX only left the parking lot for the initial COP, as YHC had plenty of abs planned and YHC wanted to save the skin on the backside of the PAX members.  Upon returning to the parking lot, randomly using the numbers and letters of the parking lot spaces proved to illicit much mumblechatter from the PAX and YHC knew the plan was working.  Surprisingly, during the 75 squats, not a word was said by the PAX.  I guess everyone was concentrating on proper form or nobody could believe YHC really said 75 squats after BB brought us all the way across the parking lot for the third time.  The PAX really crushed the descending curb crawls.  Way to work men.  The PAX also finished strong with the partner exercises and YHC witnessed much encouragement form the entire PAX.  F# is all about each member of the PAX pushing other members (IRON SHARPENS IRON) to accomplish an objective that you would not accomplish by yourself.  This was clearly evident as we concluded this morning’s beatdown.  YHC definitely needed all the encouragement I could get.

    Welcome to Bobba-Bouy (talk to Sticky about the name), Clapper and Chippy.  Looking forward to future beatdowns with each of you.

    Privilege to step out front and lead a great group of men.

    Circle K

  • Surface of the Sun

    Five faithful gathered on the surface of the sun for a Wednesday evening Hill Run that went something like this:

    Start out at Pump House, run across Nickel Bridge up hill on sidewalk to next intersection.  Cross Westover Hills BLVD, down hill to riverside drive all the way to reedy creek parking lot for a quick drink of water.  Hardywood suggests an even steeper hill by his house for the return trip which took us back to riverside drive and back across bridge to parking lot.

    Great run by everyone this evening in the oppressive heat.  Hardywood ran to the AO from his and then completed the run.  That is impressive in the 95 degrees heat.  YHC is appreciative of the doubling back to make sure YHC, as YHC was getting a little overheated and had to cut back ont he pace to ensure a safe trip back.

    Circle K

  • Preblast-AO for Wednesday Hill Run 7/13/2016

    AO for Wednesday, 7/13/2016 Hill Run is Pump House Park, 530pm.  This is the same parking lot F3 RVA meets for the Sunday Trail Run.  The plan is to run across the Nickel Bridge and attack the hills of Riverside Drive.  Great training for the BRR.  See everyone Wednesday evening.

    Circle K

  • Bambi watches Nascar

    Eight F3RVA Pax met at Hillcrest to run some hills on a hot, but less humid evening.  Here is how it went down:

    As LugNut had some evening plans, he got to the AO early to conquer three circuits.  The rest of the PAX had plans to circle the Hillcrest neighborhood 6 times.  Saab and Rosie cruised right along leading the PAX.  DK, HoneyDo, TYA and Swirly set the pace for the mere mortals of the group and YHC and TSB brought the PAX home across the finish line.  On the first loop, the PAX startled a group of 3 deer.  The deer must have been impressed with the PAX, as they were still in a neighbors front yard on loop 2.  It appeared they were watching the members of the PAX run past moving their heads with each PAX members as ran down they hill. YHC thought to himself that this is what it would like if deer watched Nascar(not that YHC was setting any speed records).  Great 2nd F at TYA’s office (ETs) afterward with discussion surrounding BRR, upcoming vacations, and DK educating everyone on the proper British term for a pregnant woman.

    Great work by everyone this evening.  Consider posting for a Wed.evening run.  Perfect BRR training.

    Circle K

  • US Open F3 Style

    18 Faithful and 4 FNG posted for a F3 beatdown at DaVille on a beautiful morning. It went something like this:

    Short Mosey to center of parking lot to circle up for disclaimer and a few warmup exercises.

    SSHx25, Don Quotiex20, Invisible Jump Ropex20, Front Arm Circlesx10 (small) x5(big)

    Mosey to bus loop between middle and high school for Dora 123.  Exercises were 100 merkins, 200 dips, 300 LBCs.  One partner runs the outer bus loop while other partner performs exercises.  Complete exercises as a team.

    Mosey to middle school BBALL courts.  Regular suicide and Reverse Suicide.

    Stay on BBALL courts for Putt-Putt.  Pax remains on baseline while one Pax attempts a putt from the free throw line, half court, opposite free throw line and opposite baseline.  If PAX member putting misses a putt, the PAX performs 5 burpees, 4 burpees, 3 burpees respectively and completes one lap around both BBALL courts.  If Pax member putting makes the putt from the opposite baseline, Pax member completes 5 burpees by himself.

    Mosey back to shovel flag for  Sally Push up Challenge and 4 Minutes of Mary.  American Hammer (LabRat), Alabama Prom Date (Bleeder), Heels to Heaven (Abacus), Freddie Mercury (Circle K).

    COT-The Carpenter took us out with prayer focusing on sharpening our gifts to make an impact in our families and communities.

    Moleskin

    YHC posted at 513am this morning to plant the Shovel Flag and the DaVille Pax started to file in continuosly until start time.  It was great to have another record crowd  and a hearty F3 welcome to Backhoe, Chapstick, YardSale and Hoss.  As we departed the Shovel Flag for possibly the shortest Mosey ever (maybe ten yards), YHC overheard some mumble chatter regarding the ball and putter YHC placed in the center of the circle.  During the Dora 123, the PAX attacked the exercises with everything everyone had in the tank, which worked into YHCs full workout plans.  Upon completion and while waiting for all Pax to complete Dora 123, YHC changed things up a little by switiching to WWII situps in cadence, as opposed to a prolonged plank.  The mumble chatter heard during the situps was greatly appreciated by YHC as YHC knew we were starting to push it a little harder.  (Iron Sharpens Iron gentlemen)  After the suicides, YHC learned that the Pax’s putting skills need a little improving.  The greens were fast and depending upon who was putting, it could break left or right or no break at all.  Not a single PAX made a putt from half court or further, but many were close.  Upon returning to the shovel flag, YHC had six minutes to complete the workout.  YHC wasn’t sure if we would have time for the Mary Push Up Challenge.  Thankfully we did and the mumblechatter ensued from the beginning of the song.  YHC knew the PAX was having fun now.  Unfortunately (or fortunately) YHC’s phone was running a little low on battery power and the song stopped with about 45 seconds to go.  Bleeder pronounced that he could outlast an iPhone, when it comes to merkins anyway.

    With less running involved in today’s beatdown, the Pax stayed together most of the time where YHC overheard many conversations occurring and much encouragement from the Pax.  YHC attempted to keep the Pax together this morning for this very reason.  The 2nd F that occurs during each workout is what makes F3 so unique and beneficial to all involved. YHC left this morning’s beatdown with a feeling that YHC was going to conquer the world.  Not because of the workout, but because of the fine men of F3 RVA.  For that, YHC is ever so grateful and thankful.  Thanks for letting me lead this morning.

    Circle K

  • MC Hill

    13 Regulars and 6 FNGs, fought off the fartsack to face the foggy gloom on the last day of May.  YHC planted the shovel flag and we got straight to work.  This is how it went down:

    Mosey to high school BBAL courts.  Circle up and perform the following exercises IC:

    Invisible Jump Ropex25, DQx25, Invisible Jump Ropex15, Plank-Merkinsx10, reverse Plank-reverese plankx10, Invisible Jump Rope x 10

    LBC Ring of Fire-Feet 6in of ground while the Pax performs LBCx5 for entire circle

    Mosey to soccer field for interval work-divide soccer field in half, sprint first leg, mosey three legs, sprint second qtr, mosey other two qtrs. Repeat until sprint all qtrs

    Mosey to parking lot at football field for Touch a Tree x1, x3, x5 with corresponding number of burpees at tree.

    Mosey to MC Hill for Jacobs Ladder-Run to top, perform 1 merkin, run back to bottom of hill.  Repeato x 7.

    Mosey back to Shovel Flag for Namerama and Countarama.

    YHC took us out in prayer thanking God for our health and the strength and desire to improve our health.

    Moleskin.  As YHC spent two of the three Holiday weekend evenings as grillmaster and overindulging, YHC planned a run heavy beatdown to cleanse YHC system to begin the week. It was great to have yet another record PAX for DaVille.  Welcome to all FNGs that posted this morning.  Phonics has been EHing some of todays FNGs for a couple of weeks.  Keep posting to improve yourself and the other members of the PAX.  YHC did not hear much mumblechatter this morning,  probably because YHC was sucking wind most of the workout.  Abacus has been talking to YHC about the hill at the end of service road behind the football field since the first DaVille beatdown.  YHC put it in todays plans and we had just enough time to traverse the steep incline during Jacobs Ladder.  AS we arrived at the bottom of the hill, YHC asked DDAY (he ran track at Atlee) if their was a name for this hill.  He responded NO, so YHC initially dubbed the obstacle DaVille Hill.  Upon return to the shovel flag, Abacus suggested an appropriate name for the hill would be MC Hill.  Reasoning for the name comes from Meg Menzies (maiden name Cross), who was an avid runner in the Hanover/Richmond running community.  Unfortunately, Meg was taken from her family and community in a tragic accident a few years ago.  As the first F of F3 is Fitness, it felt appropriate to honor Meg with a steep hill that was used this morning to increase the fitness levels of the men of F3 RVA.

    DDAY (amateur movie producer) was filming this morning’s workout.  As YHC is alerted to its publication on social media, YHC will post.

    Announcements

    Many workouts around RVA were highlighted to the FNGs in addition to DaVille.

    DaVille and Spider Run tshirts are available for order for two more days.

    Reesestrong Corn Hole and Rock and Roll event June 11 at Martys to benefit childhood cancer research-see Phonics for details

    UR camp (multisport) sponsored by Fellowship of Christian Athletes-see Quarter for details.

    Circle K out!!!