Author: Phonics

  • Ruck and Ride

    A rucker and 2 riders gathered on the grounds of Atlee High School to enjoy the beautiful with low humidity. One of the riders then noticed that his bike had a flat. That ended his ride. This is what the lone remaining rider and lone rucker did.

    The Route

    Rucker – Started at 5 AM and went more than 4 miles.

    Rider – Started at 5:30 AM – Went about 9.5 miles through the grounds of Atlee, Honey Meadows, Kings Charter, Totopotomoy, Milestone, and back.

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Being cautious because of a quad injury, YHC mentioned last night the idea of doing a ride instead of a run. Mr. Holland said he would join him. When Mr. Holland showed up this morning, he noticed that the tire which was fully inflated last night was flat. YHC then said we will try it again next week. When YHC arrived back at the VSF, only one rucker, No Idea was there. Interesting that we posted at the Anvil Run to have no runners 3 posting there.

    Announcements

    Anvil Amateur Bike Ride – Take 2 – Next Tuesday, July 18 at 5:30 AM.

    Gotta Run!

    Phonics

  • Seven Years

    As YHC left his house this morning, he wondered if any PAX members would post in the rain and lighting that was occurring. To his surprise, as he arrived, 3 PAX members were doing jumping jacks. No wait, I got this story all wrong. That is what occurred to YHC 7 years ago on May 2, 2016 at his first post. It’s amazing how quick the time has gone by.

    Today, YHC arrived at the parking lot of Atlee High School to see 3 runners waiting for directions and suspected 2 ruckers were already doing their route.

    The Route: Head to Honey Meadows into Kings Charter. Turn on Spring Ivey Lane and then return. Total distance 4.5 miles.

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    In some ways, it is hard to believe it has already been 7 years since I’ve been doing F3. I was calling out 43 then. Now I’m receiving respect. In other ways, its hard to believe its only been 7 years and not known these guys most of my life. Thank you to the guys of F3RVA for all of the workouts, runs, and fellowship we’ve had over the years. I hope there will be many more in years to come.

    Announcements

    • Happy Hour this Thursday at PBR. Contact Corned Beef for more details.
    • CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

  • Shaking the rust off

    Now that the doctor’s orders period was over, YHC met up with 3 other dudes on a perfect sunny and 70 degree morning for a sorta beatdown that went something like this.

    COP

    SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, One legged lunges, the other leg, Merkins, LBCs, Heels to Heaven, One legged APDs, the other leg, American Hammers.

    The Thang

    Partner up and do the following three times.

    • One parner does suicides while the other does pullups.
    • One partner does suicides while the other does flutter kicks.
    • One partner runs the perimeter of the basketball courts while the other does monkey humpers.

    Mosey to bus loop

    Each PAX member stands about 100 yards from each other around the bus loop and hold plank while one member runs to the next. Do this 3 times.

    Mosey to SF for stretching.

    COT – Numberarama, Name-O-Rama, Announcements, Trout took us out.

    NMS

    It has been more 2 months since YHC has posted as a bootcamp. Having carpal tunnel release surgery on both of his hands during that time, the doctor said stay away for 8 weeks. It’s time to return.

    Thank you guys for allowing me to lead today. Although I am limited in what I can currently do, getting out there was an important first step to a full recovery. I’ve got the running Q for my F3 anniversary. Come and join me if you can.

    Announcements

    • See Corned Beef about possible Thursday happy hours.
    • CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

    Gotta Run!

    Phonics

  • Five People You Meet in Heaven

    At 6:29 AM, it appears only 3 would be posting for today’s workout. Then, out of nowhere, 4 cars pull in to the parking lot giving us seven at Atlee High School for a Saturday DaPile Beatdown that went like this.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One legged lunges, other leg, Merkins, Angled Knee Jumps, Foot-to-Hand Mountain Climbers, LBCs, Freddie Mercuries, One Legged APDs, other leg, Rosalia’s.

    The Thang

    4 corners around the field – 10 Burpees, 20 Squats, 30 lunges, 40 mountain climbers.

    Mosey to Elementary playground

    Pull-up Hangs/10 IC Merkins – Each PAX member led one round of the following: Hang for a countdown of 15 lowering slowing once reaching 5. Then do your choice 10 merkins IC. These varied from normal merkins, to wide grip, to clap, to incline to hand released.

    Mosey to back of Honey Meadows neighborhood to trail.

    Trail Burpees – Do 5 burpees, then run down trail and do 5 burpees when reaching an trail intersection or a cul-de-sac.

    At bottom of hill, run a distance determined by YHC. Do Merkins until the last PAX member arrives then do 5. We did this at least 4 times.

    Mosey back to VSF for 2 minutes of Mary – American Hammers, Heels-to-Heaven, One Legged APD, hold six inches for countdown from 30.

    COT – Numberarama, Name-O-Rama, Announcements, Helix took us out.

    NMS

    As we moseyed back to the VSF for Mary and the COT, Helix, Mr. Holland, and I saw an older lady walk by. She is out there every Saturday regardless of weather. I doubt she realizes this, but she is an inspiration to me and possibly others. When I turn 60, 70, 80, I want to be like that lady and continue to wake up in the Gloom and get outside and exercise, bike, run, walk, etc and just enjoy the morning.

    Helix brought the lady up when he took us out. He mentioned that our position right next to Atlee Station Road might inspire others to do what we do.

    Soon after my oldest son was born and I was likely close to 30, we were at the beach. I noticed a man in his 60s bodysurfing with his 10 years old grandson. That man never even noticed me looking at him and do not think he realized what he was doing is still an inspiration to me. Any training I am doing is for 20 years from now. I want to be like him and be able to be active with my grandchildren in the future.

    This reminded me of Mitch Albon’s 2003 book “Five People You Meet in Heaven.” The old lady and the old man, both of who I have never met, have made a big impression on the way I attempt to live my life. Maybe what we do every morning does the same thing to others who we never even come into contact with.

    Announcements

    DaVille is planning an upcoming happy hour. More information to come.

    Outstanding job today gentlemen!

    Gotta Run!

    Phonics

  • Should I sleep in for President’s Day? Is that even an option? Absolutely not!

    Three men, 2 of them have the day off because Henrico County closed it schools for Presidents Day, started the day off right by finding their way to Atlee High School for beatdown that likely went like this.

    COP – IC – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One-Legged Lunges, switch legs, Upright APD Dips, 20 scull crushers (OYO), LBCs, Heels-to-Heaven, One-Legged APD, reverse, Roselia’s.

    The Thang

    Median Exercises – Run to median, do exercise, run back to start, then run to next one and do increasing exercises. Run back then to 3rd.

    • Round 1 – Merkins – 5, 10, 20
    • Round 2 – Squats – 5, 10, 20
    • Round 3 – Burpees – 2, 4, 8

    Mosey to pull-up bars/basketball court

    Triple Check

    • Round 1 – Suicides(Timer), pull-ups, scissor kicks
    • Round 2 – Run to end and back (Timer), American Hammers, Merkins

    Mosey to VSF for Mary

    Freddie Mercuries (IC), Heels-To-Heaven (IC), 25 WW2 (OYO), stretching (OYO).

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    YHC posted this morning expecting another person to lead, but in his absence, YHC took the Q. This was kinda a BroCode beatdown as we stayed together the entire time. It was interesting that 3 posted and 2 (Mr. Holland and YHC) both had the day off.

    Announcements – Q slots are mostly filled this week in DaVille. YHC took DaPile. On Saturday (3/4/23) DaVille post at Dogpile for the 1st Saturday of the month.

    Outstanding job today everybody!

    Gotta Run!

    Phonics

  • A Simple Hot Potato Plan

    Five gentlemen gathers on the grounds of Atlee High School at various times for a simple plan. We would run, do a hot potato bootcamp, then run again. This is what likely occurred.

    Opus leads the PAX in a mosey along the road that goes around the campus that is just shy of 1.5 miles.

    Spit takes the lead

    COP – SSH, Arm Circles, Imperial Walkers, Flutter Kicks, American Hammers, Hand Released Merkins, probably something else.

    The Thang

    WW2/Merkin – Do this 20 times – one WW2, then flip over and do one Merkin

    Bulkhead takes the lead

    Dora – With a partner, do the following: 100 scull crushers, 200 snow angles on your stomach, 300 mountain climbers while other partner runs around parking lot.

    Opus leads the PAX in a final mosey around the campus for another 1.5 miles.

    Phonics takes the lead and calls for stretching on your own for 3 minutes.

    COT – Numberaroma, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Good to be out this morning for perfect weather and a perfect group to exercise with. YHC had nothing to do with the plan but it was simple and worked out great. Because the plan kept us together, much mumblechatter occurred. Spit ran 30 minutes before we got there and then left 30 minutes early so he missed out on the Dora and final run. Over the next few weeks, YHC hopes to post more because he will likely be out all of March and much of April.

    Gotta Run!

    Phonics

  • The Partner Mile

    Four men left their warm homes to venture into cold parking lot of Atlee High School. YHC had held onto the Partner Mile idea for a while in hopes that an even number of PAX members would post. Today was the day. This is how it went.

    COP – All IC

    SSH, Don Quixotes, Helicopters, One legged bench assisted lunges, other leg, arm circles, reverso, Raised APD dips.

    Mosey to the middle school track

    The Partner Mile (maybe we only did the Partner 1000) – For 4 laps (maybe only 2.5), do the following with a partner for each lap:

    • Partner Carry 100 meters
    • 10 Booyah Merkins
    • Run the turn
    • 20 PLTs each
    • Wheelbarrow 100 meters
    • 10 Partner Plank Derkins each
    • Run the turn
    • 20 pullups between the partners

    Mosey back to flag for 2 MOM – American Hammers, Freddie Mercuries, Heels-to-Heaven, One legged APD, other leg, countdown from 30 – 0 for 6 inches.

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    What a great day to post on this MLK day. It was chilly but the COP followed by the Partner Mile quickly warmed us up. Having not done the Partner Mile before, YHC was unsure how long it would take. It appears with any type of mosey to the track and a COP, 45 minutes might not be enough time. Add into this several shoulder issues, multiple audibles were necessary including substituting the Wheelbarrow for lunges and shortening the length to 2.5 laps instead of 4 laps. When YHC first joined F3 almost 7 years ago, Partner Carries and Wheelbarrows were common especially at Dogpile. It’s been a while since YHC had done either of them. It was nice having them back, well maybe just the Partner Carry.

    Announcements – The Frozen Triangle is this Saturday at Dogpile at 6 AM. This is a can’t miss CSAUP. It should be completed by 9 AM.

    It was an honor to lead this outstanding group of men today. Have a great day everybody!

    Gotta Run!

    Phonics

  • 16 Degrees with a 100% chance of bare knees

    One Davillian and one travelling from the south met in the parking lot of Atlee High School for a 16 degree beatdown. Honeydo would have been proud as both PAX members were exposing their knees in this cold weather. This is what transpired:

    COP – All In Cadence in counts of 10, 15, or 20.

    SSH, Don Quixotes, Helicopters, One legged lunges, switch legs, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, LBCs, Heels-To-Heaven, One legged APD, other leg, Rosalitas

    Partner Suicides – One partner runs to first trees as other partner does an exercise. Once back, the other partner runs. Each tree was further so each of the partners ran 3 times and did increasing exercises of of the following.

    • Round 1 – Merkins – 5, 10, 20
    • Round 2 – Jump Squats – 5, 10, 20
    • Round 3 – Burpees – 2, 4, 8

    Balls/Plank to the Wall – Hold yourself in Ball-To-The-Wall. After about 20 seconds, walk self down to Plank-to-the-Wall. Hold for 20 seconds. Walk self to balls and repeat balls/plank.

    Raised APD Dips – In Cadence – (10)

    Pull-up Hangs/Merkins – Alternate between the 2 of us. Pull yourself up and count down from 15. Once you reach 5, start slowing lowering yourself. Then do 10 Merkins of your choice IC. We did 3 rounds of this.

    Suicides – 2 on the basketball court followed by 25 LBC after the first and 25 Freddie Mercuries after the 2nd.

    Plank-O-Rama – All IC – 10 CDD/Merkins, rotate to side for 10 lower hip and raise, followed by 10 back planks with lowering and raising but following by 10 lowering hip and raising on other side. The last was 10 rotating elbow planks. Ended with holding 6 inches for a count of 30.

    COT – Numberarama, Name-O-Rama, Announcements, YHC tooks us out.

    NMS

    Thank you Florence for travelling and joining me for this Respect Eve workout. We only explored a small portion of quite a large AO. Florence arrived a few minutes before YHC arrived and explored quite a bit of the AO before he found YHC parked in the front of the school. A lesson that both PAX members learned this morning is to invest in cold weather gloves. Gloves less than satisfactory for the temperatures of today can make the experience miserable.

    Announcements

    • NYE convergence – This Saturday at Dogpile at 6 AM.
    • The return of the Frozen Triangle is coming to 3 AOs on January 21. Be afraid and ready for an unforgettable morning.

    It was an honor to lead this morning. Well done!

    Gotta Run!

    Phonics

  • Pickleball courts, pull-up bars, and no sand volleyball court, oh my!

    Twelve gentlemen, most unaware it was the Merkin Challenge Month, posted to GridIron expecting less than 300 merkins. Two travelers, looking to go west, led the PAX in a merkin intensive beatdown that went something like this.

    Opus Q

    COP -All IC – Merkins, hillbillies, crabcakes, scorpion kicks, arm circles, copperhead squats, IW, freddies, crunchy frogs

    Bear Crawl Mixer

    • Bear Crawl left, 5 merkins, bear crawl right 5 merkins
    • crawl bear out, 5 HRM’s, bear crawl in 5 HRM’s
    • r hand out , then L leg out, bord dogs, then do the other way
    • cobra, downward dogs

    Dora

    Partner Up and do -100 Surf Jacks, 200 Merkins, 300 LBCs while timer runs to Burning Bushes and back.

    Phonics Q

    Mosey to Pull-up bars. Along the way, stop at bleachers for 10 APD Dips IC. Stop again to do 10 Merkins and 5 Burpees.

    Chin-Up Hold/Merkins

    Hold your chin above the bar as Q counts down from 15. As he reaches 5, slowly let yourself down. After this is completed, do 10 Merkins IC. Then alternate Q. We did this for 8 rounds and were led by YHC, Chumbucket, Tater, Fireman Ed, Blue Moon, Attila, Mariner, Lighthouse.

    Triple Sprints

    In Group of 3, one member sprints towards 2nd member. 2nd member then sprints back while 1st member does 5 burpees. 3rd member then sprints as 2nd member does 5 burpees. Do this 5 times then bar crawl to center for 10 merkins.

    Mosey to parking lot.

    Four corners – Lunge to first corner and do 10 jump squats. Karaoke to 2nd corner for 20 Monkey Humpers. Run backwards to 3rd corner for 30 Heels-To-Heaven. Karaoke to 4th corner for 40 WW2s.

    Plank-O-Rama – Circle up in Football Field. Do the following: 10 Carolina Dry Docks/Merkins IC, hold plank then rotate to side plank. 10 IC- Lower hip and raise hip then hold, rotate to back plank – 10 IC – Lower and raise butt then hold plank, rotate to other side, 10 IC – lower and raise hip then hold plank, rotate to normal plank – 10 IC rotating elbow planks followed by 20 IC Mountain Climbers.

    Mosey back to SF

    COT – Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS

    YHC has really enjoyed the DaVille Monthly Takeovers because he has met a number of F3RVA members throughout the region and has been able to explore many of the AOs. Not posting at Gridiron for several years, YHC had no idea that the sand volleyball court had been removed and the county had added 11 pickleball courts, a huge playground, and a pull-up bar system that is comparable to the Rusty Cage at Dogwood Dell. Wow, what an upgrade to an already terrific AO.

    For the Merkin Challenge, the total count was 330 if Carolina Dry Docks don’t count and 340 if they do count. YHC needs a judge to determine.

    For 2022, DaVille has one more takeover left on Sunday, December 3. Here we come Sunday Funday and Off the Books if that’s an AO that needs to be covered. Will DaVille continue this into 2023? Only time will tell.

    Announcements:

    Good luck to those F3 PAX members doing the Richmond Marathon next week including Chum Bucket and Johnsonville!

    Join the November Merkin Challenge. F3RVA is taking on the entire state of New Jersey. Merkin goes for the month range all the way to 10,000 by Hardywood. Visit Slack to sign up.

    Outstanding job today men! This was a challenging beatdown and met every challenge.

    Gotta Run!

    Phonics

  • The DaVille takeover brings the Burpee/Merkin Ladder to WTH.

    Eight men including a northern traveler who was attempting a takover gathered at Pocahontas Middle School for a running beatdown that went something like this:

    Short mosey followed by COP #1 – SSH then 1 burpee and 2 merkins.

    Mosey down Three Chopt, right on John Rolfe, run 1 block then right on Liesfeld followed by COP #2 – Helicopters then 2 burpees and 4 merkins

    Mosey a few blocks followed by COP #3 – Don Quixotes followed by 3 burpees and 6 merkins.

    Mosey a few blocks followed by COP #4 – Arm Circles (10 small, 5 big), then reverso followed by 4 burpees and 8 merkins.

    Mosey onto the lake trail. COP #5 – Lunges (1 leg at a time, then other leg) followed by 5 burpees and 10 merkins

    Mosey further down trail COP #6 – Angled knee jumps followed by 6 burpees and 12 merkins

    Mosey back to Pocahontas MS for COP #7 – LBCs and 1 legged APD/other leg followed by 7 burpees and 14 merkins.

    Chutes and Ladders – In bus loop, do 5 half burpees at start, run 2 lights and do 5 half burpees, run back one light, run 2 for 5 half burpees. Do this until the bus loop is complete. (8 light post) followed by 8 burpees and 16 merkins.

    Mosey to track. Sprint straightaways, slow jog the turns. Do 2.5 to 3 loops of the track.

    Mosey back to the VSH. Total distance 3.3 miles

    COT – Numberarama, Name-O-Rama, Announcments, YHC took us out.

    NMS

    A few years ago, Splinter did a COP that he did increasing burpees after every exercise. YHC then led a bootcamp at DaVille about a year later that he did the same thing but added increasing merkins to it. A few months ago, Helix and YHC during a DaPile bootcamp did the same thing except during a run. This is what was attempted today. Run a little, circle up, do an exercise, then burpees/merkins then run a little more.

    What YHC learned from today’s running bootcamp.

    1. Going a 5K in a bootcamp is not easy. With about 7 minutes left, we were only at 2.4 miles even though we had been moving continuously the entire time. COP exercises and burpees/merkins takes some time and gives 0 miles. The track was the fastest way added the necessary distance in a short time.
    2. The campus of PMS gives lots of running options.
    3. The area has many shopping centers, neighborhoods, and trails that can lead to a large variety of activities.
    4. Still unsure where a good spot for pullups is for 8 people in this area.
    5. The Q of WTH is often determined by who showed up Wednesday mornings.
    6. With several school divisions out of school today, this is a good day to have high school seniors fill out college applications. Thanks for the suggestions Whitesnake.

    Announcements

    • Beer Mile – October 29
    • Fellowship Luncheon – Next Tuesday (2nd Tuesday of the month)

    It was great meeting many of you today, and it was a pleasure to lead so many outstanding PAX members. Well done everybody!

    Gotta Run!

    Phonics