Author: Pavarotti

  • Motley Crew..

    Quite the morning in Daville… We had 4 Davillians, 4 travelers, and an FNG.. This is what went down:

    Warmups: parking lot tracers, invisible jumpropes, DQs, hillbillies, american hammers, helicopters, crab cakes, bear crawl to 2 different partners and do 5 boo yah hand release merkins

    Speed Bumps- I think there were 7- @ each: 5 bodybuilders, 10 copperhead squats, 15 curb taps, 20 monkey humpers, 25 shoulder taps/mountain climbers- every other

    25 PLKs with partner x 2

    parking lot partner run- round 1 – bear crawls – round 2 – lunges

    mosey to bus loop :

    10 dips/ 10 step ups x 5

    indian run back to the flag

    2 minutes left- ring of fire- 3 merkins with flare

    All Done: so blessed to have such an awesome group for a birthday Q- very grateful to the pax– excellent to see Bullfrog aka Kevin Currie join us this morning – he is an excellent dude an he did really well for an FNG… hope to see him again sometime soon… it was also cool having summer tour guests this morning- you guys are welcomed ANYTIME.

    I think the mission of F3 is as important as ever right now.. I’m thankul to be a part of this..

    I came across this podcast yesterday about the decline in male friendships. Haven’t been able to listen to yet but hoping there is some good stuff here: https://www.artofmanliness.com/articles/male-friendship-recession/

  • This looked better on paper?

    7 Davillians gathered on a dry 30 degree morning to attack the day. YHC agonized about this Q for several days(gotta stop doing that). Miraculously, it ended up working out!

    Here we go:

    COP: Invisible Jump Ropes, Hillbillies(Opus), Cat Burglars, Flutter Kicks

    THANG:

    Speedbumps

    #1- 5 Body Builders #2- 5 Body Builders, 10 Copperhead Squats #3- 5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count) #4- 5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks #5-5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks, 25 Monkey Humpers #6-5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks, 25 Monkey Humpers, 30 Split Jacks

    -Curb Walk- 20 steps right – 20 steps left

    Run The Gate

    One man runs to gate and back- Second man alternates- 10 bear crawls, 10 walking lunges- Runner takes over- rinse, repeat

    -Plankorama

    Triple Check

    1 man run the bus loop- 2nd man balls to the wall, 3rd man WWIIs-AUDIBLE!! running out of time

    -Indian Run back to the flag

    OUT

    Grateful for the opportunity to lead. Amazing how something so simple as F3 can bring such meaning. Great group this morning. God bless.

  • Holy Sunrise Batman!

    Four gentleman/scholarly types met at the pump house lot to once again attempt at becoming one with nature while trying to remain upright.

    We did Buttermilk+Quarry Loop to T-Pot to North Bank to get right around that 7 mile number.

    Observations:

    The sunset turned the 4 of us into wide-eyed children for the duration of the Nickle Bridge. Fabulous..

    YHC had not hit the trails in the Fall season.. the leaves do an excellent job of concealing roots and loose rocks.. Shakedown went down and YHC and Helix had near misses. Still a solid pace.

    Just a great morning. Thankful for the opportunity as always.

    “I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived. I did not wish to live what was not life, living is so dear; nor did I wish to practise resignation, unless it was quite necessary. I wanted to live deep and suck out all the marrow of life, to live so sturdily and Spartan-like as to put to rout all that was not life, to cut a broad swath and shave close, to drive life into a corner, and reduce it to its lowest terms…”

    -Henry David Thoreau

  • Another Beautiful Sunday morning..

    5 runners and 2 bikers gathered at Pump House lot for another glorious morning workout.. Circle K and 7-Eleven took off and did their thing. The 5 runners did the typical Buttermilk-TeaPot-North Bank loop.. Great run overall..

    Helix was participating in the “Below the Belt- Virtual 5k” so he took off like a rabbit.. Marco Polo and Sherpa took the lead while YHC and Mr. Hutton maintained a comfortable pace with considerable chatter… We caught up to Helix at the bridge and did a bit of “bro code” at the Tredegar lot.

    Glad to have Sherpa out. He came out two weeks prior, but took a different route so he wasnt there to close it out. Helix came up with Sherpa because Sherpa is a Forest Hill loop expert and Helix and YHC have no sense of direction. YHC is amazed he finds his way home from work each day. Regardless, a great guy and a great addition to the group.

    Things have been tough as of late. Glad to have this opportunity to get out with friends and push ourselves to be better people.

    YHC out.

  • Elbow Taps???

    9 locals and a summer tourist arrived for a humid, gloomy Friday morning beat down.

    The 411:

    Mosey to the back parking lot

    COP:

    bodybuilders x5, invisible jump ropes x 20, hillbillies x 10, don quioxtes x 10, “elbow taps” x 11, copperhead squats x 10– bear crawl to 2 buddies- 5 boo yah merkins each

    Mosey to the picnic area

    Elevens: dips & incline merkins(curb)

    Mosey to the parking lot

    DORA: run from back parking lot to church sign

    Crab Cakes x 100 —- American Hammers x 150 —Jump Squats x 200 — Plank Jacks — 150(audible)- SSH -waiting for the six

    Mosey to the field

    Four Corners w/ partner: corner 1- partner derkins- 5 each, corner 2- PLTs-20 each, wheelbarrow-15 steps each, corner 3- 30 monkey humpers, corner 4- 40 step ups

    Mosey to front parking lot

    **crab walk the round island- counter-clockwise- clockwise

    ** Heels to Heaven x 20

    Numberama, Namerama, Announcements and YHC took us out

    Moleskin:

    YHC was very thankful for the “birthday Q” opportunity.. YHC was a bit nervous this morning and could not understand the confusion with “elbow taps” – Heard lots of groans in the DORA when the 250 plank jacks were announced- YHC could hear a tiny Lab Rat on his shoulder saying “It sounded better on paper, didn’t it?”.

    Awesome group today- Awesome to see Doublemint make the trip out to the 23116! Onward and Upward.

    -Out

  • You’d think I’d no where stuff is by now….

    13 gents including an FNG(Speedo) gathered at Daville on a nice, brisk morning(53 degrees) for an early week beatdown. This is how it all went down.

    Mosey to the basketball courts. SSHs x 15, Copperhead Squats x 15, LBCs x 15, Hand Release Merkins x 15, -High Knees(up and back), Butt-Kicks(up and back), Shuffle(up and back), Back-Peddle

    Mosey to the Pull-up station behind CMS. 5 Rep Circuit with a Partner. Pull-ups 1x to 5x, short mosey to PLKs(10x per man), short mosey to “partner leg circles??”(10x each direction)

    Mosey to benches next to CMS- Elevens- Box Jumps/incline merkins(curb). Followed by Bench Dips x 60

    Indian Run back to the flag and finish with some good old fashioned Ring of Fire.

    Numberama, namerama, YHC led us out. Onward and Upward

    Announcement: No Excuses Workout- 7:30 am- June 22nd. GREAT OPPORTUNITY TO GET SOME NEW GUYS OUT

    NMS: YHC had the best of intentions in driving out to the AO ahead of time to do some “recon”. It became clear on multiple occasions that YHC didn’t know where he was going. PAX was uber-supportive and YHC was thankful

    YHC felt like the beatdown was pretty strong until “ring of fire” when EMOJI did ten textbook clapping merkins while smiling.. Great effort by all!! Really good to see Speedo this morning. He brings the median age of the group down considerably.

    It was an absolute honor leading. I appreciate the support of the group. Long live F3

    -Pavarotti