Author: Phonics

  • How to lead the Ice Skater IC?

    What a great morning for the Elite Eight to post at Atlee High School. The beatdown went something like this.

    Mosey to the back of the high school

    COP

    • 30 SSH IC
    • 10 Imperial Walkers IC
    • 10 Russian Soldiers IC
    • 15 Arm Circles (10 small, 5 big) IC Reverso
    • 10 Lunges (do not move front leg) IC – Then switch legs for 15 IC
    • 10 Ice Skaters IC
    • 10 Balls-to-the-Wall IC
    • 10 Merkins IC
    • 10 Angled Knee leg jumps IC
    • 10 Foot to Hand Mountain Climbers IC
    • 20 LBCs IC
    • 15 Heels to Heaven IC
    • 20 APDs IC
    • 10 Burpees IC

    THE THANG

    Billiards Burpees

    • Start at corner of field – 5 burpees
    • Run to center of field, 5 burpees
    • Run to end of field – 5 burpees
    • Run to opposite corner of field – 5 burpees
    • Run to center of field – 5 burpees
    • Run to end of field – 5 burpees
    • Run back to starting position

    Partner Suicides – Partners alternate running suicides while the other partner does an exercise. The number of exercises increases as the distance of suicide increases. This was done on a soccer field.

    • Round 1 – Merkins – 5, 10, 15, 20
    • Round 2 – Freddie Mercuries – 5, 10, 15, 20
    • Round 3 – Burpees – 3, 6, 9, 12

    Plank-O-Rama

    Plank-O-Rama   – From plank position

    • Alternate between Carolina Dry Docks and Merkins – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate to Back Plank – Inverted APD – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate back to front plank – Alternate between Carolina Dry Docks and Merkins – 10 IC
    • Mountain Climbers – 10 IC
    • Rotating Elbow Planks – 10 IC
    • 6 inches – Hold for 30 count
    • Mountain Climbers – 20 IC

    Mosey back to Flag

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

    NMS

    This is YHC’s anniversary week. This Friday at the Creek, YHC will celebrate 3 years of F3. Quite a few in the DaVille Nano-Region will also be celebrating their 3rd anniversary Qs in May. YHC is thankful for the founders of F3RVA for its growth in the area and especially to Circle K, Abacus, and Lab Rat for bringing it to Mechanicsville.

    The weather was perfect this morning for a beatdown that included a good deal of running. When YHC got out of the car, he said to Spike that it felt chilly (which is just fine.) Spike and Bulkhead had just run from their homes to the AO and did not agree with YHC’s opinion.

    Well done by all PAX members today! When it comes to any combination of running and Burpees, Helix is unstoppable. Great job by Spike and Bulkhead who have continued to run to the AO on Tuesdays. Thank you as well to all PAX members for your patience with YHC during the COP. Next time (maybe), YHC will practice cadence counts with new exercises like the Ice Skater before actually leading them. He should have learned his lesson while observing Dr. Tryhard try do the same thing last week at The Forge.

    Lastly, DaVille is an awesome AO. If you have not visited it before, come try it out. The fields where we spent the entire time today is probably my favorite spot to lead. The summer tour is quickly approaching which is an excellent opportunity to see it for yourselves.

    Announcements:


    F3RVA Field Day – May 11 – Vinny would like at least 10 PAX members from each Nano-Region. It’s time to bring the Ghost Flag home to DaVille.

    Gotta Run!

    Phonics

  • 10 Minutes

    The excellent eight arose this perfect morning and traveled to Atlee High School to start the day off right. This is what likely occurred.

    COP

    • 26 SSH IC
    • 10 Don Quixotes IC
    • 10 Helicopters IC
    • 15 Arm Circles IC (10 small, 5 big, reverso)
    • 15 backwards lunges
    • 20 Smurf Jacks
    • 15 one leg lunges/ alternate to other leg IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 10 Plank Jacks IC
    • 20 LBCs IC
    • 15 Heels to Heaven IC
    • 20 APDs IC
    • 10 Burpees IC

    Mosey to bus loop.

    Partner Up. Run in opposite direction. When you intersect your partner, do 10 Buyah Merkins. Continue running until you intersect your partner again. Do 20 Partner Leg Tosses. Continue alternating between these 2 partner exercises until YHC calls time after 10 minutes.

    Mosey to Playground

    For 10 minutes (or close to that), do rotate between 5 pullups, 10 merkins, 15 squats.

    Native American Run back to the SF. Last pax member will do 5 merkins and then sprint to front.

    COT

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

    NMS


    With Lab Rat in attendance today, Mumblechatter was high. YHC is also ready for earlier sunrises since he seemed disoriented several times trying to make it to the playground even though he has been on the grounds of Chickahominy MS 100s of times.

    After Saturday’s cadence count lessons, YHC was extremely careful to say “Next exercise, starting position, MOVE, In Cadence, Exercise” even though YHC does not fully understand the importance of “MOVE.” In YHC’s opinion, starting position is when you Move into the starting position.

    YHC thoroughly enjoyed leading today at Daville. It is very special being part of F3 RVA. There was some discussion about what occurred Saturday at Dogpile, but much was said about the appreciation of what we have here in F3 RVA and how we support our own.

    Gotta Run!

    Phonics

  • In Tuckahoe, its always 70 and sunny!

    Eight men including 4 with bare knees posted at Tuckahoe Elementary School for an 18 degree beatdown on Martin Luther King Day.  This is what occurred.

    COP

    • 30 SSH IC
    • 10 Lunges IC
    • 20 Smurf Jacks IC
    • 10 Don Quixotes IC
    • 15 One Leg Lunges IC then rotate to other leg for 15 IC
    • Arm Circles – 10 small, 5 big IC  – Reverso
    • 10 Ball Dippers IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 10 Plank Jacks IC
    • 10 Mountain Climbers IC
    • 20 LBC IC
    • 20 Flutter Kicks IC
    • 20 APDs IC
    • 10 Burpees OYO

    Mosey to Blacktop

    Partner Suicides – One partner will run to each basketball hoop while other partner completes exercises.  There are 4 basketball hoops.

    • Round 1 – Burpees 1 for 1st hoop, 2 for 2nd, 3 for 3rd, 4 for 4th.
    • Round 2 – Merkins – 5 for 1st hoop, 10 for 2nd, 15 for 3rd, 20 for 4th
    • Round 3 – Foot to Hand Mountain Climbers – 5, 10, 15, 20
    • Round 4 -Jump Squats – 5, 10, 15, 20

    Mosey to Corner of blacktop

    Century Burpee Loop – One partner runs around the outside of the blacktop while the other partner does burpees until 100 burpees is reached.

    Balls & Plank to the Wall

    All PAX members hold Balls to the Wall.  At Q’s call, walk with hands out to Plank to the Wall position.  Then at Q’s call, move with hands back to Balls to the Wall.  Then at Q’s call, walk with hands out to Plank to the Wall.

    Plank-O-Rama   – From plank position

    • Alternate between Merkins and Carolina Dry Docks – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate to Back Plank – Inverted APD – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate back to normal plank – Rotating Elbow Planks – 10 IC
    • Mountain Climbers – 20 IC
    • American Hammers – 10 IC

    Mosey back to Flag

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

    NMS

    YHC enjoys his yearly trip to other nano regions on Martin Luther King today.  Because of the temperatures, the plan was to keep the heart rate up the entire time regardless of Fudd’s opinion of the exercise.

    A few observations from this morning.

    • 50% of those that posted this morning were wearing shorts.  The Tuckahoe region was at 33%.  Those travelling from outside the Tuckahoe nano region were at 100%.
    • Although many of us were likely watching football last night, there was little to no discussion of this today.  This might be explained by the little mumblechatter today.
    • While we were all likely sleeping, a lunar eclipse occurred.  Not a mention of this today.
    • YHC always considers Hoedown as the darkest AO.  This did not seem to be the case today possibly because the moon.
    • The blacktop at Hoedown is awesome.  The size reminds me of the one at Mary.

    Dr. Martin Luther King would have turned 90 on January 15.  I’m always amazed at what Dr. King accomplished in only 39 years and inspired by his courage.  Recently, I heard the song “100 years” from Five for Fighting and realized I had passed the “45 for a moment” verse.  I believe I was around the “33 for a moment” verse when the song was released.  Both Dr. King and this song makes me reflect on my life and the many things that are to come in the future.

    YHC really enjoyed the trip today.  It’s great seeing the guys from Tuckahoe.  You all did a great job!  Thank you as well to Gumbo for making the trip.

    Announcements

    Puppy Pile is this Saturday at 7:05 AM.

    Gotta Run!

    Phonics

  • Should have checked the traffic report this morning.

    Thirteen gentlemen stepped onto the grounds of Midlothian Middle School for an early morning beatdown.  This is what occurred.

    Mosey around the School.  Circle up on back side of School for COP attempt #1.  Before the introduction is completed, a bus drives towards us.  DK then led YHC down the hill near the track for COP attempt #2.

    COP

    • 30 SSH IC
    • Arm Circles – 10 small, 5 big IC  – Reverso
    • 10 Lunges IC
    • 10 Don Quixotes IC
    • 10 Ball Dippers IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 10 Foot to Hand Mountain Climbers
    • 20 LBC IC
    • 15 Heels to Heaven IC

    Triple Check – Break into groups of three with each team member rotating through 3 rounds of the following:

    • Freddie Mercuries
    • Merkins
    • Run to the top of the hill and back

    Mosey to the track

    Century Burpee Loop – Partner up.  One partner runs around the track while the other does burpees.  The partners will rotate until 100 burpees have been completed.

    Balls & Plank to the Wall

    All PAX members hold Balls to the Wall.  At Q’s call, walk with hands out to Plank to the Wall position.  Then at Q’s call, move with hands back to Balls to the Wall.  Then at Q’s call, walk with hands out to Plank to the Wall.

    Plank-O-Rama   – From plank position

    • Alternate between Merkins and Carolina Dry Docks – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate to Back Plank – Inverted APD – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate back to normal plank – Alternate between Merkins and Carolina Dry Docks – 10 IC
    • Mountain Climbers – 10 IC
    • LBCs – About 10 IC until a truck forced the PAX to step out of its way.
    • American Hammers – 20 IC
    • Hold Six inches for 30 counts from 30 to 1.

    Mosey back to Flag

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

    NMS

    YHC decided to step out of his comfort zone this morning of Mechanicsville or even WDOG and travel to SOJ to Q a location he had only been to once.  Last time YHC was at SOT was this past summer when it was light.  This morning, it was very dark.  On top of that, this was the first day back to school for Chesterfield students after the Christmas break.  Henrico and Hanover do not return until tomorrow.  Teachers were showing up as early as 5:30 AM.  There were also many buses moving throughout the parking lot during the time of the bootcamp.  During the 1st location of the COP, a bus drove down the road as YHC was getting ready to begin.  DK then advised YHC of a better location to do the COP.  Although there were no additional cars on that road during the COP, we had to move during the triple check and the plank-o-rama.  Sugar Sock commented that he had not seen cars in that location before.

    Excellent job to all PAX members this morning.  YHC always enjoys making the trip south whenever possible.  It was great seeing Doublemint this morning.  Hope to see you at another AO soon.

    Gotta Run!

    Phonics

  • Five, Ten, Fifteen, then down the Slide we go!

    Four warriors stepped onto the frozen tundra of Atlee High School for a 24 degree snowy beatdown.  Wait a minute, Helix is in shorts and a t-shirt.  It must be sunny and 70 again in F3RVA!  This is what occurred.

    Mosey to bus loop

    COP

    • 40 SSH IC
    • 10 Don Quixotes IC
    • 15 Arm Circles (10 small, 5 big) IC / Reverso
    • 10 Ball Dippers IC
    • 10 Merkins IC
    • 10 Angles Knee Bends IC
    • 10 Foot to Hand Mountain Climbers IC
    • 10 Merkins IC
    • 20 LBCs

    Mosey to Chickahominy Track and Partner Up

    • Activity #1 – Partner Carry around the track.  Every time the partners rotate, both partners do 25 merkins and 25 Freddie Mercuries.
    • Activity #2 – One partner jogs around the track while the other does burpies.  The partners have to complete 100 burpies combined.

    Mosey to playground

    • Activity #3 – Each Pax member will rotate between the following exercises for 8 minutes.
      • 5 pullups
      • 10 merkins
      • 15 jump squats
      • go down the slide

    Mosey back to the VSF

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

    NMS

    When YHC signed up to Q for this date about a month ago, he didn’t anticipate a snow day.  Because the parking lots were basically ice skating rinks, it was much safer for the Pax to head over to the snowy track and playground than to try to exercise on the pavement.  The following were general observations from today.

    • 50% of the Pax members had bare knees.  Although that percentage is acceptable in most nano-regions of F3RVA, it is not acceptable in Daville.  As we observed with Helix, it was sunny and 70.
    • How cold does it have to be for Helix before he puts on long sleeves?
    • Not sure if it was the temperature, but during Name-o-rama, Wheelie confused his last name with his F3 name.  YHC doesn’t believe he officially changed his actual name to Dave Wheelie.  Wheelie quickly corrected this but it was funny.
    • Even though the Pax was in continuous motion, the mumblechatter was strong throughout the workout.

    The highlight from today was the slide.  As YHC gave instructions for the 5 pullups, 10 merkins, 15 jump squats rotations, Spike suggested to end each rotation by going down the slide.  The slide is probably around 12 feet long and does not appear to be designed for 6 foot adults.  The last 4 feet of the slide was covered in snow.  After all 4 of us went down the slide, the snow was finally knocked off thanks to Helix who shouted as he got a shirt full of snow.  Once the snow was gone, this allowed Helix to get so much speed that he flew several feet off the end of the slide for a crash landing.

    YHC feels truly blessed with the opportunity to lead with such a fine group of men.  Great job to all Pax members today!

    Gotta Run!

    Phonics

  • 4 Year Convergence/RVA Summer Tour Takeover

    F3RVA posted at Dogpile with amazing numbers to celebrated it’s 4th birthday with a convergence that included two bootcamps and a race.  By the numbers:

    • 57 total PAX members posted between the workouts.
    • 40 Double Dipped including two 2.0s.  Outstanding you two!
    • 54 posted to the 6 AM bootcamp
    • 43 posted at 7 AM with 33 completing the 2.7 mile race.
    • All 33 runners Double Dipped.

    The weather was perfect for a beatdown that included the following:

    6 AM Bootcamp  (All Qs completed the RVA Summer Tour)

    Mosey to Rugby Road Circle.  The PAX of 54 was so large that most PAX members performed the exercises in the road while YHC was in the tall grass.

    COP:  (Phonics)

    • 9 Burpees OYO  (September)
    • 20 SSH (20th)
    • 14 Helicopters (2014)
    • 24 Invisible Jump Ropes (24 PAX members at the F3RVA Launch on September 20, 2014)
    • 13 Merkins
    • 13 Mountain Climbers (13 PAX members completed the F3RVA Summer Tour)

    Q passed onto Wedding Singer

    Mosey to the Carillon Field and partner up for the following

    • Partner Carry to the far end of the field and back.  Trade off when needed.
    • Wheelbarrow the width of the field.  When you reach the side, the partners switch.  Repeat.

    PAX split into 2 groups.

    Group One  (Qs were Hardywood, Kubota, and Sugar Sock)

    • Hardywood:   At Rusty Cage – 5 rounds of 5 pull-ups, 5 dips, and 5 burpees
    • Kubota:  At the half pipe behind amphitheater – Clockwork Merkins (Start at 12 o’clock, do even hours on one hill and odd on the other.  Work from 1 to 12.)  Set of PLT’s and Boo-Yah Merkins while waiting for the six.
    • Sugar Sock:  4 corners with 10 WWI sit ups, 20 American Hammers, 30 Box Cutters, and 40 LBCs.

    Group Two (Qs were Vinny, Honeydo, and Offshore)

    • Vinny:  At the half pipe behind amphitheater – Clockwork Merkins (Start at 1 o’clock and do 5 merkins at each side of the hill until 12 o’clock
    • Honeydo: 
      • 3 sets of PLTs.
      • At Rusty Cage, partner up and do the following:  5 pull-ups, 10 jerkins, 15 dips, 20 jump squats.
    • Offshore:  Led the group on a mosey to the Carillon field.  Because of time, the Q was passed onto Rosie.

    Both groups passed the Q to Rosie

    5 minutes of Mary in Carillon Field

    • Freddie Mercuries
    • Flutter Kicks
    • Dollies
    • Peter Parkers
    • Crunchy Frog
    • Alabama Prom Dates

    Mosey back to SF

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

    7:05 AM Bootcamp (Led by Johnsonville)

    Mosey to the field in the middle of the VITA course.

    • Slaughter Starter (20 burpees OYO)
    • 20 SSH
    • 20 Cherry Pickers
    • 10 Alabama Prom Dates (2 legs)
    • 10 Alabama Prom Dates (left leg up)
    • 10 Alabama Prom Dates (right leg up)
    • 16 Imperial Walkers
    • 16 Hillbillies
    Bootcamp #2 begins without runners
    3 rounds of BLIMPS (Burpees, Lunges, Imperial walkers, Merkins, Plankjacks, WW2, Sit-ups), 50 seconds on / 10 seconds off.
    Between rounds, we did a bearimeter around the VITA course with 1 person crawling at a time and others zombie walking.
    With runners, mosey back to the SF

    7:15 AM VITA Course Race  (3 laps around the VITA course for 2.7 miles)

    COP with Johnsonville
    After COP, TYA divided runners into 4 groups.  PAX lined up with 6 milers in the front to 4 milers in the back.  Runners counted off from 1 to 4.
    Cross Country scoring was used.  The 1st finisher was one point.  The 2nd was 2 points.  Team scores are added up with their top 5 finishers.  Lowest score wins.  Team One was victorious.
    After all 33 runners completed the race, mosey with Johnsonville and the bootcamp back to the Shovel Flag.
    COT – Numberama, Name-o-rama, Announcements, Shakedown took us out.
    NMS
    What an awesome day to lead this incredible group of men and young ladies at the 4 year convergence.  TYA had mentioned last summer that he wanted a race among among F3RVA PAX members.  Because there was no ReeseStrong 5K this year, he saw it an an opportunity to organize the 4 year convergence.  It only made since to have a bootcamp prior to the run.
    As YHC planned for the bootcamp and run, he wanted others involved who had completed the RVA Summer Tour which was a ton of fun this summer.  In addition to the 9 that led the 6 am bootcamp, other Shakedown, Labrat, and Lockjaw helped organize the run.  EF Hutton, who was unable to post at convergence, also completed the summer tour.
    YHC had asked Johnsonville to lead a COP prior to the run.  One reason for this is because many newer PAX members have never seen Johsonville do the Hillbilly.  Johnsonville then contacted YHC about a week and a half ago with the idea of adding an FNG friendly 7 am bootcamp.  Of course YHC said yes.
    Convergence Observations
    • Instructions were given by YHC to the leaders during leaders of the 6 am bootcamp to try to stay away from challenging leg work since many PAX members would be racing after the bootcamp.  This suggestion was obviously ignored.
    • The suggestion on going easy on the legs was not given to Johnsonville as he started the COP with 20 burpees.  This leg to much moaning and wining during the burpees.  We still completed the exercise.
    • At 6 am, we started off with 9 burpees for the month F3RVA started.  Johnsonville suggested this be called the Seal Team Starter.
    • Which is better, a COP or an elbow massage from TYA?
    • Hardywood’s 2.0s are incredible.

    Thank you to Pullout for bringing out the grill, the eggs, and the sausage.  The 2nd F was awesome.

    Welcome Smolder!  Well done on double dipping at your first post.
    Announcements
    • During the 8 am COT, Shakedown notified the PAX that Labrat had lost his father that morning.  Shakedown then said a prayer for Labrat and his family.  Please continue to pray for Labrat and his family.
    • The Healing Place is going to have an 8K training teams.  It starts Saturday, September 29 and will lead up to the November 10 VCU Health 8K.  See Swiper for details.
    • Puppy Pile next Saturday, September 29 at 7:05 AM.
    • Richmond Community Toolbank Hammers & Ales – See Viral for details
    • Starting next Saturday, September 29, every Saturday until the end of the year, Marmaduke will be collecting jackets for those in need.  He can pick them up at Dogpile or Gridiron.  See Marmaduke for details.

    It was an honor to lead this morning.

    Gotta Run!

    Phonics

  • Where’s the Track?

    Twenty Four gentlemen ran decided to start this Friday off right by biking or running.  Before 5:30 AM, several PAX members preparing for the BRR took for additional miles.  At 5:30 AM, the professional and amateur bikers left.  This is what the rest of the running PAX did.

    The Thang

    Using Brocode, run east on Grove and take a left onto Antrim.  Run to Thomas Jefferson High School.  Pair up with a running equal and then alternate running 400s for about 24 minutes.  PAX members ran 7 to 9 400s.  Some PAX members did a slow lap around the track and then all ran back to Mary Munford for about 4 miles.

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

    NMS

    A few weeks ago, YHC participated in the Richmond Road Runner’s Club summer track series at UR.  For one of the event, YHC and Betsy Ross (2.0) ran the 8000 relay in which each teammate alternated running 400s.  After completing this, YHC thought this would be a great RAMM workout including those preparing for the BRR.  After the mile warm-up run to TJ this morning, YHC gave the instruction to step onto the track.  As he stepped onto the track, he had trouble identifying where the track was because it was dark and the grass had overtaken the track.  After some discussion, Splinter pointed out a one foot path around the track.  Once this was discovered, off we went.  Little mumblechatter occurred while waiting for the partner to complete his run.  As we finished the 400s, most PAX members took a slow walk back to Antrim and then ran back to Mary Munford.  Its funny how running less miles like today can be so challenging.

    Congratulations to Offshore for completing the summer challenge today by taking an amateur bike ride.

    It was great partnering with Swiper today during the alternating 400s.  Well done to Sippy and Saab for pushing the pace.  Our groups were together the entire 24 minutes and it was exhausting.

    ANNOUNCEMENTS
    • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
    • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. Runners and Non-Runners are needed.  See Pre-Blast

    Gotta Run!

    Phonics

  • The Summer Tour is Over so it’s time to get back to Daville.

    Eight men decided to start off the day right by reporting to Atlee High School for a beatdown.  This is what occurred.

    Mosey to practice football field

    COP

    • 30 SSH IC
    • 10 Lunges IC
    • 10 Helicopters IC
    • Arm Circles – 10 small, 5 big IC  – Reverso
    • 10 Don Quixotes IC
    • 10 Ball Dippers IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 25 LBC IC
    • 15 APD IC
    • 10 Roselitas IC
    • 10 Burpees OYO

    Billiards – At each of the 6 light post (3 on each side of the field), do the following exercises.

    • Round 1 – Billiards Merkins  – 10 merkins for total of 60
    • Round 2 – Billiards Squats – 10 squats for total of 60
    • Round 3 – Billiards Burpees – 5 burpees for total of 30

    Pole Smokers – Hold 6 inches during the following rounds

    • Round 1 – 4 heals to heaven then run to end of line.
    • Round 2 – 10 Freddie Mercuries then run to end of line.

    Mosey to middle school

    Eight Minutes of Agony – For 8 minutes, rotate between the following exercises

    • 10 Donkey Kicks
    • 10 Jump Lunges
    • Run to Sidewalk
    • 10 Rotating Elbow Planks
    • 10 Mountain Climbers
    • Bear Crawl back to building and return to donkey kicks

    American Indian run back to SF

    Mary

    • 10 Merkins IC
    • Lower to 2 inches then 5 Merkins IC

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

    NMS

    Because of the summer tour, teaching summer school, and family vacations, it has been a while since YHC has been able to post at Daville.  As YHC was driving over the new Atlee extension bridge, he saw a man running quickly wearing all black.  As YHC parked in the Atlee parking lot, it turned out to be Spike who said the school is exactly one mile from his house.  Kit Kat then point out how quick it is to get from Rutland to Atlee High School.

    YHC’s plan today was to do the Iron PAX Challenge which was going to be very difficult, but when Spit was unable to make it with his cinder blocks, YHC used plan #2.

    Great job to all PAX members today.  We moved around quite a bit and all PAX members performed beyond expectations.  The Eight Minutes of Agony is always challenging.  As pointed out by Yard Sale, Mumblechatter was non-existent.  Was this because of the difficulty of the task or no Lab Rat in attendance?

    It was a pleasure to lead today.

    Gotta Run!

    Phonics

    ANNOUNCEMENTS
    • See Yardsale for Atlee Athletics season passes
    • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
    • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast
  • Pre-Blast: 4-Year F3RVA Convergence Celebration on Saturday, September 22 at Dogpile

    Pre-Blast: 4-Year F3RVA Convergence Celebration on Saturday, September 22 at Dogpile

    Four years ago after 3 Pre-Launch workouts, the first F3RVA bootcamp was held on Saturday, September 20 with a PAX of 24.  Click here to view the 9/20/14 Backblast.  Four years later, we celebrate the success of F3RVA with a convergence at Dogpile that will include a bootcamp, a run, and a 2nd F cookout.

    4 Year Convergence Schedule of Event for Saturday, September 22, 2018

    • 6 AM – Bootcamp
    • 7:15 AM – VITA Course Run
    • 8 AM – Cookout at Dogwood Dell

    About the VITA Course RUN

    • 4 lap race around the VITA Course (About 3.6 miles)
    • Participants will be divided into at least 4 teams.
    • Cross Country style scoring will be used.  The first finisher will receive 1 point.  The 2nd will receive 2 and so on.  Add up your team points.  Lowest score wins.
    • We do need non-runners for this event as well to assist with scoring, water, the cookout, etc.

    Additional details about the convergence will be released over the next few weeks.

    Gotta Run!

    Phonics

     

     

  • The Summer Tour Continues – I think?

    Twelve warriors emerged on the grounds of New Highland Baptist Church for another Friday morning beatdown.  This is what occurred:

    Mosey around the church.

    COP

    • 5 Burpees OYO
    • Arm Circles – 10 big, 5 small IC then reverso
    • SSH – 20 IC
    • Helicopters – 10 IC
    • Don Quixote – 10 IC
    • High Knees – 10 IC
    • Backwards Lunges – 10 IC
    • Merkins – 10 IC
    • Angles Knee Jumps – 10 IC
    • Foot to Hand Mountain Climbers – 10 IC
    • LBCs – 20 IC
    • Sitting Freddie Mercuries – 20 IC
    • American Hammers – 20 IC

    Triple Sprints – In 3, one partner sprints about 40 yards, 2nd partner sprints back, and so on.  Once a sprint is completed, the PAX member does 5 burpees.  Each PAX member will do a total of 5 sprints and 25 burpees.  Once this has been completed, bear crawl to the middle.

    Mosey to Pavillion

    AMRAP – Rotate between the following exercises for 3 minutes

    • Round 1 – 5 One Leg Squats then rotate to other leg
    • Round 2 – 5 Upright Alabama Prom Date Dips // 5 Derkins

    Elevens – Rotating Elbow Planks and Mountain Climbers running about 30 yards in between the exercises.   (After first 3 completed the elevens, the exercise was stopped for time.

    Mosey to Parking Lot

    Plank-O-Rama  – All PAX would start in Plank Position

    • Carolina Dry Docks // Merkins – Rotate between exercises (10 IC)
    • Rotate to Side Plank and Hold – then drop hip and lift (10 IC)
    • Rotate to Back Plank and Hold – then do upright Alabama Prom Dates (10 IC)
    • Rotate to other side plank and hold – the drop hip and lift (10 IC)
    • Rotate back to front plank and hold – Carolina Dry Docks // Merkins – Rotate between exercises (10 IC)
    • Freddie Mercuries (20 IC)
    • 6 Inches  Hold while Q counts down from 30.
    • 5 Burpees OYO

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

    NMS

    As YHC was deciding which AO to attend in the morning, he noticed that no one had signed up to Q The Creek the next morning.  Because there was a good chance that Summer Tour participants would post at the Creek, YHC signed up.  At 5:30 AM, there were 12 Davillians and no Summer Tour participants.  With 2 more Fridays left before Labor Day, there should be several PAX members making there way north if the Summer Tour is still continuing.

    It was great Qing again at The Creek.  The Creek for 2 years consistently has the largest PAX in Mechanicsville.  It also has the largest amount of 2.0s in F3RVA.  Great effort from all the PAX members today.  Apologies must be given to Mudface for limiting the amount of running we did today.  YHC will try to increase the mileage next time he Qs The Creek.  It is always impressive Mudface the amount that your 2.0s post.  Well done!  Nice to meet you Flounder and thank you for explaining your nickname.  It was also nice seeing It has nothing to do with Animal House.  Nice to see you again Boom Boom.  Good luck with your 3rd year at The Institute.

    Announcements

    • August 25 – Puppy Pile
    • Labor Day – Convergence at Three Lakes Park.  See Pre-Blast.
    • ReeseStrong 5K – Postponed for a year.

    Gotta Run!

    Phonics