Author: Phonics

  • 4 Year Celebration with Merkins and Burpees

    Eight men gathered at the temporary AO of Da-Pile on the grounds of Atlee High School for YHC’s 4 year F3 celebration that went something like this.

    At shovel flag, 1 burpee followed by 2 merkins

    Mosey to practice field

    COP

    • 2 burpees followed by 4 merkins
    • SSH – 20 IC
    • 3 burpees followed by 6 merkins
    • Don Quixotes – 10 IC
    • 4 burpees followed by 8 merkins
    • Helicopters – 10 IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 7 burpees followed by 14 merkins
    • One Legged Lunges – Right Leg – 10 IC
    • 8 burpees followed by 16 merkins
    • One Legged Lunches – Left Leg – 10 IC
    • 9 burpees followed by 18 merkins
    • Heels to Heaven – 20 IC
    • 10 burpees followed by 20 merkins

    At end of COP, the total is 55 burpees and 110 merkins.

    Mosey to Cool Spring Elementary’s playground

    Lat Hangs/Merkins

    For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 8 sets of Lat Hangs and Merkins.

    For the Lat Hangs/Merkins – PAX did 140 Merkins.

    Mosey into neighborhood of Honey Meadows. Jog to end of Meadow Pond Dr. On way, Pax did 10 merkins IC at clubhouse. (20 merkins)

    Trail Challenge – For Honey Meadows trail, alternate between 5 burpees and 10 merkins whenever PAX member does to trail interception or road. Option of doing Bernie Sanders whenever going up a hill. Ended up with total of 30 burpees and 60 merkins.

    Mosey back to Shovel Flag for a grand total of 85 burpees and 330 merkins which could count as 415 merkins towards the Daville Merkin Challenge.

    Name-o-Rama, Number-o-Rama, Announcements, YHC took us out.

    NMS

    YHC is amazed that 4 years has gone by so quickly while he is amazed that he has only been doing it for 4 years. Today’s beatdown was challenging with the distance covered which was around 3.5 miles most of what came in the last 30 minutes along with the repeat of the same 2 exercises (Merkins and Burpees.) Even during the long mosey and trail run, the PAX was never separated by much distance. Well done all!! It was great seeing Marco Polo today. YHC had not seen him since before the lockdown.

    Thank you F3RVA for many beatdowns, memories, and friendships I have developed over the past 4 year. I hope I am blessed to have many more years with this awesome group.

    Announcements

    Hanover Memorial Day Convergence – Monday, May May 25 – Hanover Wayside Park on 301. 7 AM. YHC looks forward when a large PAX can gather again at Brown’s Island but for now, this is a responsible option. The Hanover veterans memorial is at this park.

    It was an honor leading such a fine group of men.

    Gotta Run!

    Phonics

  • We can finally trust Google Maps again!

    Seven men converged onto the grounds of Atlee High School on this Super Tuesday for a beatdown that went something like this.

    COP

    • SSH – 20 IC
    • Arm Circles – 10 small, 5 big IC, Reverso
    • Don Quixotes – 10 IC
    • Step Back Lunges alternating legs – 20 IC
    • Merkins – 10 IC
    • Foot to Hand Mountain Climbers – 10 IC
    • Angled Knee Bends – 10 IC
    • LBCs – 25 IC
    • One Legged APD (One leg on ground while other is raised parallel to other)- 15 IC, Switch Legs
    • Roselitas – 15 IC

    Mosey to Parking Lot

    Chutes and Ladders – Run 2 islands to do exercise, then run back one and run 2 islands again to repeat exercise.

    • Round 1 – 5 Merkins (Used both right and left side islands)
    • Round 2 – 5 Berpees (Only used left side islands)

    Mosey to Pull-up Bars

    Bulkhead Pull-up Special

    • One Pull-up followed by 2 Merkins
    • Two Pull-ups followed by 4 Merkins
    • Three Pull-ups followed by 6 Merkins
    • Continue until reaching 11 Pull-ups and 22 Merkins

    Mosey to VSF for 2 Minutes of Mary

    • Freddie Mercuries – 20 IC
    • American Hammers – 15 IC
    • Six Inches – Hold for 30 count

    COT

    Name-o-Rama, Number-o-Rama, Announcements, YHC took us out.

    NMS

    What a great day to be leading such a fine group of men. The weather was close to perfect for this early March workout.

    Welcome Chew Toy from F3 The Capital/Annapolis. All of us were relieved to here that Google Maps brought him to Atlee High School instead of Hanover High School which occurred many times to 2019 Summer Tourists. It was also great seeing Offshore as he checks another AO off of his Winter Tour.

    Announcements

    • There is an upcoming convergence in for F3 The Capital. Spit will share the date and location on Twitter when he gets the information.

    Gotta Run!

    Phonics



  • The Way to End 2019

    Four men stepped onto the grounds of Atlee High School for one last bootcamp of 2019. This is what occurred.

    COP

    • SSH – 19 IC
    • Don Quixotes – 20 IC
    • Arm Circles – 14 small, 5 big, reverso IC with 15 small, 5 big
    • Helicopter – 19 IC
    • One Leg Front Lounges 10 IC then switch legs – 10 IC
    • Side Lounges – 19 IC
    • Backwards Lounges – 20 IC
    • Merkins – 10 IC
    • Angled Knee Jumps – 10 IC
    • Hand to Foot Mountain Climbers – 10 IC

    The Thang

    100 Burpees – Partner up – As one partner runs around the inside bus loop, the other partner does burpees. Switch until your group reaches 100 burpees.

    Lat Hangs/Merkins – For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. YHC and Bulkhead lead twice. Corned Beef and Spike led once for a total of 6 sets of Lat Hangs and Merkins.

    Plank-O-Rama

    • In Plank position – Merkins/Carolina Dry Docks – 10 IC
    • Rotate to Side Plank – Drop hip and raise – 10 IC
    • Rotate to Back Plank – Drop butt and raise- 10 IC
    • Rotate to Side Plank – Drop hip and raise – 10 IC
    • Rotate to front plank – Rotating elbow planks – 10 IC
    • Mountain Climbers – 20 IC
    • Rosaletas – 19 IC
    • 6-Inches – Count down from 20 – 0

    COT

    Name-o-Rama, Number-o-Rama, YHC took us out.


    NMS

    As I closes out 2019, I would like to thank F3 RVA PAX members for all of the great memories and workouts over the course of the year.  Well done today Bulkhead, Corned Beef, and Spike.  

    I hope that everybody has a safe New Years.  See you in 2020!

    Announcements

    Thank you for letting me lead you this morning!

    Gotta Run!

    Phonics

     

  • In Daville, its 47 and Foggy

    A pax of 3 found their way to the grounds of Pearson’s Corner Elementary School for YHC’s birthday. This is what occurred:

    COP

    • SSH – 47 IC
    • Don Quixotes – 12 IC
    • Arm Circles – 20 small, 7 big for a total of 27 – IC / reverso
    • Merkins – 7 IC
    • Mountain Climbers – 2 IC

    The Thang

    1. Lat Hangs/Merkins
    • For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count twice which meant we did 6 sets of Lat Hangs and Merkins.

    Mosey to the blacktop

    2. Leg Warm-ups – High Knees, Butt Kicks, Karaoke, Backwards run

    3. 10 Sprints across the Blacktop

    4. Tabata

    • Round 1 – Lounges with foot on bench/rotate legs (4 sets of each leg)
    • Round 2 – Side Planks – Rotate (4 sets of each side)
    • Round 3 – Reverse Plank/Dips and Incline Merkins/Regular Merkins -(4 sets of each)

    5. 2 Minutes of Mary

    • Freddie Mercuries – 20 IC
    • Six Inches – Hold for 30 count

    COT

    Name-o-Rama, Number-o-Rama, YHC took us out.

    NMS

    Today was only the 2nd time YHC has posted at the new location of the Creek at Pearson’s Corner. It was so foggy, it was difficult to find the entrance. Once he parked, he saw one other car pull in which turned out to be Emoji. He then saw Mudface get out of his car. What a perfect group of 3 for YHC’s birthday Q. The theme of his birthday ended after the COP. The rest of the exercises did seem to work well for a smaller PAX including the Lat Hangs/Merkins and Tabata.

    Thank you Emoji for bringing the energy this morning. You make it feel like it is a much larger PAX with your upbeat attitude. We did have questions this morning if Mudface is a certified instructor. We may have to investigate this.

    YHC was 43 when he first posted in 2016. Just a short time later, he is now calling out 47 in the COT. Its amazing how fast time goes by. In saying that, its hard to remember not being part of F3RVA. This group has meant a lot to me and I hope to celebrate many more birthdays with you guys in the future.

    Announcements

    Thank you for letting me lead you this morning!

    Gotta Run!

    Phonics

  • Oh no! How much is the Q going to make us run?!!

    The Three Davillians converged the morning after Christmas for a beatdown at Mechanicsville Elementary that went something like this:

    COP

    • SSH – 25 IC
    • Don Quixotes – 10 IC
    • Arm Circles – 10 small, 5 big, reverso IC
    • Backwards Lounges – 15 IC
    • Side Lounges – 15 IC
    • One Leg Front Lounges then switch Leg – 12 IC
    • Merkins – 10 IC
    • Angled Knee Jumps – 10 IC
    • Hand to Foot Mountain Climbers – 10 IC
    • LBCs – 20 IC
    • One Leg APDs / switch legs – 15 IC

    The Thang

    1. Triple Sprints
    • One Person sprints to 2nd person
    • As 2nd person sprints back – the first person drops and does 5 burpees
    • As 2nd person gets to 3rd person, 3rd person sprints towards 1st person as he does 5 burpees
    • Continue until all have done 5 sets of sprints and burpees
    • Bear Crawl to middle
    • Hold Plank then 10 Merkins OYO

    2. Bulkhead’s Pull-up/Merkin challenge

    OYO – 1 Pull-up followed by 2 Merkins, 2 Pull-ups and 4 Merkins, 3 Pull-ups and 6 Merkins. Keep going until 10 Pull-ups and 20 Merkins

    3. Plank-O-Rama

    • In Plank position – Merkins/Carolina Dry Docks – 10 IC
    • Rotate to Side Plank – Drop hip and raise – 10 IC
    • Rotate to Back Plank – APD – 10 IC
    • Rotate to Side Plank – Drop hip and raise – 10 IC
    • Rotate to front plank – Rotating elbow planks – 10 IC
    • Mountain Climbers – 15 IC
    • Heels to Heaven – 10 IC
    • Rosaletas – 10 IC
    • Freddie Mercuries – 15 IC
    • Back Plank Dips – Do 10 to 20 of them OYO

    COT

    Name-o-Rama, Number-o-Rama, YHC took us out.

    Announcements – New Years Convergence – 7 AM at the Huguenot High School

    NMS

    Really enjoyed working out with Trout and Mudface today. The concern whenever YHC Qs is the amount of running that will be involved. Today, we likely went far less than a mile. Trout was struggling towards the end of the workout. He believes it might be a result of holiday meals. Today is my last day of being 46. 47 here I come.

    It was an honor to lead this great group of men today.

    Gotta Run!

    Phonics

  • Feels like Home

    Three posted to Punisher on this sunny and at least 70 evening. The beatdown went something like this.

    COP

    • 25 SSH – IC
    • 10 Helicopters – IC
    • 10 Don Quixotes – IC
    • 5 small, 5 big Arm Circles – IC, Reverso
    • 10 One Legged Lunges – IC, switch legs for 10 more IC
    • 5 Merkins – IC
    • Lower to 2 inches and hold. Then 5 more Merkins – IC
    • Raise up to normal plank position – 5 more Merkins – IC
    • 20 LBCs – IC
    • 10 Heels-to-Heaven – IC
    • 20 APDs – IC

    Mosey to Bus Loop

    Variation of the Triple Sprints – Two stand on one side of bus loop, the other on the other side of the bus loop. The first person goes while the last does 5 burpees. When the first gets to the second, the second runs while the first does 5 burpees and then holds plank. This continues until all members have run 5 times and done 5 sets of 5 burpees.

    Mosey to Playground

    Bulkhead Special

    • 1 Pull-up followed by 2 Merkins
    • 2 Pull-ups followed by 4 Merkins
    • 3 Pull-ups followed by 6 Merkins
    • Continue until you do 11 Pull-ups followed by 22 Merkins

    Mosey to Shelter for Tabata

    • Round 1 – One Legged Lunges, Alternating every set.
    • Round 2 – Upright APD Dips.
    • Round 3 – Rotating Elbow Planks/Foot to Hand Mountain Climbers

    Mosey back to the VF for 2 Minutes of Mary

    • 25 Freddie Mercuries – IC
    • 20 Rosaleta’s – IC
    • Hold 6 inches for a 30 counts (lasted about a minute.)

    COT – Numberama, Name-o-rama, Announcements YHC took us out.

    NMS

    Always great to be back in Ginter Park which is where YHC grew up just 4 blocks from The Punisher. At that point, there was not an elementary school. It was a small park called 13 acres. YHC’s family moved out to Short Pump 32 years ago, so it always nice to be able to ask Chum Bucket about some of the changes during that time including an urban farm that is where YHC used to play baseball.

    YHC is always even surprised how he is able to post within 1 minute of the starting time consistently. Swirly assured Chum Bucket that YHC would be pulling up at about 5:59 PM. He was right.

    YHC expected larger numbers because of the summer tour, but had a great time working out with Swirly and Chum Bucket. Well done.

    Announcements

    • Puppy Pile this Saturday (0705) at Dogpile. Marv has the Q
    • Happy Hour this Thursday at Tavern 19 (Independence Golf Course) – bring the M and the 2.0s for some food and music and family fun.
    • F3RVA Retreat – September 21. See Vinny for details. Also, there is a sign-up sheet for teams for the Cornhole tournament — you MUST partner with a guy from another Region.
    • July 4 Convergence – Tredegar. 7 AM

    It was an honor to lead this evening.

    Gotta Run!

    Phonics

  • We went less than a mile?

    What a glorious day for thirteen men to arrive at Dogwood Dell on the 12th day of June with temperatures in the 50s for a beatdown that went something like this.

    COP

    • SSHs – 25 IC
    • Arm Circles – 10 Small, 5 Big IC, Reverso
    • Step Back Lunges – 15 IC
    • Don Quixotes – 10 IC
    • One Legged Lunges – 15 IC, Switch leg for 15 IC
    • Helicopters – 10 IC
    • Ball Dippers – 10 IC
    • Merkins – 10 IC
    • Angled Knee Jumps – 10 IC
    • Foot to Hand Mountain Climbers – 10 IC
    • LBCs – 25 IC
    • APDs – 25 IC
    • Freddie Mercuries – 20 IC
    • Burpees – 10 IC

    The Thang

    Mosey to Iron Cage

    For 10 Minutes, do as many of the following as possible: 5 Pull-ups, 10 Merkins, 15 Jump Squats or regular squats.

    Mosey to Amphitheater

    • Round 1 – Starting at the bottom, do 5 one legged lunges, then switch legs at each level.
    • Round 2 – Starting at the top, do 5 rotating elbow planks followed by 5 2-count mountain climbers at each level.

    COT – Numberama, Name-o-rama, Announcements YHC took us out.

    NMS

    From the comments made before we began our first mosey, it appeared that the PAX expected a workout with quite a bit of distance covered. Just before we started, Swirly requested a ground-and-pound workout because of the running that occurred at Spider Run the day before. To YHC’s surprise after the COT, Lugnut said that we covered less than 1 mile. YHC appears to have successfully delivered a ground-and-pound workout.

    Today during the COP, YHC led the pax through 14 exercises which took about 10 minutes. Hardywood, running a few minutes late, was easily able to find the PAX. All he had to do was find the right circle where the PAX would likely be found. YHC’s long COPs started a few years ago. During YHC’s first year, my COPs were very predictable: SSHs, Don Quixotes, Arm Circles, Merkins, LBCs. They were so predictable that Lab Rat started calling out the exercises before YHC announced them. This embarrassment led YHC to make it unpredictable and a real rapid fire Circle of Pain with 12 to 15 exercises which has become normal for his Qs.

    Outstanding job today PAX! Great seeing Lugnut at WDog as he continues his summer tour. Great job as well to Doublemint who already has posted to 5 AOs in 5 days including 2 on Monday. And well done to Offshore who has visited 16 of the 26 AOs during his tour.

    Thank you as well to Hardywood for bring the energy to the COP. YHC’s voice was fading until he heard a familiar voice shouting out the count. Hardywood, you carried me through the last few exercises.

    Announcements:

    • The F3 RVA Summer Tour continues. 32 have signed up so far with a few more expected. To sign up, click here.
    • Saturday, June 22 – NO EXCUSE WORKOUT – at the Milestone Clubhouse off New Ashcake Road in Mechanicsville. Click Here for the Pre-Blast.
    • Shakedown is shaving his head. If we can get him up to $1,000 he will shave it Dr. Phil style (with the stache) and put that up as his profile pic. For $2,000 — Shakedown goes Brazilian* (*false advertising warning). Let’s help him hit his goal.https://www.stbaldricks.org/participants/mypage/1034764/2019
    • HDHH/Roller Coaster – Wednesday the 19th at Palani Drive
      6pm start for run/6:45pm refreshments

    It was an honor leading this fine group of men today.

    Gotta Run!

    Phonics

  • 2019 F3 RVA Summer Tour begins Saturday, May 25.

    2019 F3 RVA Summer Tour begins Saturday, May 25.

    It’s that time of year again. With the onset of summer, we look forward to the beach, the pool, cookouts, theme parks, fishing trips, family vacations, and the RVA Summer Tour. What a better way to spend the summer than challenging yourself to visit all 26 F3 RVA AOs. 

    The 2018 RVA summer tour was a lot of fun. There were 13 completers which meant there were always tour participants at every workout. The tour also led to the creation of the most fun workout YHC has experienced since being part of F3RVA, the Amateur Bike Ride at RAMM Gears. Even if you are not doing the tour, you need to experience this.

    Once you complete the 2019 tour, you will have done the following:

    • 16 bootcamps
    • 7 runs including a trail run and evening run
    • 2 Kettle Bell workouts
    • 1 bike rides

    In addition, this year there are opportunities for extra credit including Breaking Bread, Breakfast Club, Q once in every nano-region, Puppy Pile, Early Risers, HDHH, Dirt Church, and Down Range.

    Don’t let not having a kettle bell or bike prevent you from participating in this challenge.  Borrow them if necessary.

    Although procrastinators can wait as late as August 1 to start, it would be best to spread this challenge out over the entire summer. 

    The challenge starts starts on Saturday, May 25 and ends on Labor Day.

    To sign up, click here.  

    Gotta Run!

    Phonics

  • Thanks for Nothing, Robert Frost!

    Fifteen men from Richmond and the surrounding areas converged at Mary Munford to end the week the right way.  

    The Routes

    6 Milers – MM down Grove to Henri to Campus Drive to UR Drive around the lake, up Ridgeway to Fairway to Robins to Iris to Stonehurst Green to St. Andrews Lane back to Grove to Mary Mumford.

    5 Milers – The same except instead of running around the lake, they ran to Ridgeway.  It is also likely that they did not turn onto Stonehurst.

    4 Milers – The same except possibly did not go all the way along Campus Drive.

     

    The joke of my nickname is that English is one subject I do not feel qualified to teach.  But, since this is known as the Haiku Route, here we go.

     

    What Perfect weather

    Let’s go for a ride or run

    Down Grove Here we go!

     

    It’s that time of year

    Marv and Sippy Cup discuss

    Little League Baseball

     

    Up Ridgeway is tough

    Not easy to run and talk

    But the views are great!

     

    The Road less traveled

    Let’s take St. Andrews to Grove

    Is the way we went

     

    Back on Grove we go

    Still laughing at that poem.

    Googled it at home.

    COT – Numberama, Name-o-rama, Announcements YHC took us out.

    NMS


    After attempting to create a new route, YHC decided to select one of his favorite routes from Lockjaw’s many.  As YHC was giving the directions, Sippy said that it was the Haiku route?  Well, I gave it a try.  I preparing myself mentally for the critiques.

    As YHC was running with Marv and Sippy, he suggested that we run down St. Andrew’s.  After doing this, Sippy and YHC had a discussion about Robert Frost and The Road Less Traveled.  Sippy then told YHC about the following poem from a children’s book.

    “Two roads diverged in a wood, and I

    I took the one less traveled by. . .

    Since then I’ve been completely lost.

    Thanks for nothing, Robert Frost!”

     

    He then told YHC about a poem that ended with Infinity minus one which was also hilarious.  These got me to the end of the route.  Thanks for Sharing Sippy!

    Announcements

    • Early Risers –  4 AM trail run – tomorrow (Saturday, 5/18/19)
    • New Thursday AO coming to Daville -https://backblasts.f3rva.org/2019/05/16/new-ao-the-anvil-coming-to-daville/
    • Puppy Pile – June 1 at 7:05 AM.  (The last Saturday in May)
    • Need Q for Breaking Bread – Sunday before Memorial Day.
    • Summer Tour starts Saturday, May 25.  We are doing patches this year.  A Preblast is coming shortly.  F3RVA Monthly Challenge
    • Prayers for Swirly and his M.  We are all think about you.  

    Gotta Run!

    Phonics

     

  • How has it only been 3 years?

    Six men who choose to start their Friday off right posted at The Creek for a beatdown that went something like this.

    Mosey once around the church

    COP

    • 30 SSH IC
    • 10 Don Quixotes IC
    • 15 Helicopters IC
    • 10 step back Lunges IC
    • 10 Merkins IC
    • 20 Mountain Climbers IC
    • 20 LBCs IC
    • 20 Freddie Mercuries IC
    • 20 ABDs IC
    • 10 Box Cutters IC
    • 20 Burpees IC

    The Thang

    Stay in parking lot

    Triple Sprints – Get into 2 groups of 3. Two partners stay while the 3rd partner goes about 50 yards away. While one partner starts doing 5 burpees, the first partner sprint to the 2nd partner. When they tag, the first partner does 5 burpees. The 2nd partner then tags the 3rd partner. Do 5 burpees after each sprint for a total of 5 sprints and 25 burpees. Bear Crawl to the middle when all partners have completed 5 burpees.

    Triple Check – Alternate between Plank Walks, American Hammers, Run around the building a total of 3 times.

    Mosey to shelter

    Tabata

    • Round 1 – Alternate between Raised Back Plank dips and Rocket Launchers (4 rounds for each exercise = 8 rounds)
    • Round 2 – One legged Lunges – Alternate between Legs. (4 rounds for each leg = 8 rounds)

    Mosey back to VSF

    COT – Numberama, Name-o-rama, YHC took us out.

    NMS

    Today, YHC celebrated his 3rd anniversary as a member of F3RVA. In many ways, its amazing how quickly the time has gone by. In many ways, it seems like F3 has been a part of my life for much longer than 3 years which is a good thing. F3 has meant a lot to me over these 3 years. Beyond the fitness, it has connected me with others who have children who do activities like swimming, track, cross country, and chorus. Some of these PAX members who I have run into at my children’s activities are The Carpenter, Opus, Wheelie, Lab Rat, Helix, Emoji, Seymour, Bleeder, TYA, Rosie, Abacus, Yard Sale, and Bromance.

    Several observations from the Creek today.

    • SSHs during COP are performed very differently by the PAX members than any other AO in F3RVa.
    • PAX members who do what the Q does, not what he says. If he calls out the incorrect name of an exercise but means something else (windmills instead of helicopters), perform the exercise that he is actually doing.
    • Several regulars from The Creek were absent today.
    • Because of the time that the Triple Check took, only had time for 2 rounds of Tabata.
    • It had been more than 2 years since YHC had worked Tabata into the workout. I need to do this more.
    • Bulkhead, Emoji, and Opus posted at both of YHC’s Qs this week. Well Done!

    It was a pleasure to lead this fine group of men this morning!

    Announcements

    F3RVA Field Day – Saturday, May 11

    RVA Summer Tour – Starts the Saturday of Memorial Day weekend and will last until Labor Day. This is your opportunity to post at every F3RVA AO. More information to come.

    Gotta Run!

    Phonics