Author: Phonics

  • Northern Timberwolf Takeover

    Six men including one who passed two AOs on his trip to Tomahawk Creek posted on this perfect September morning as part of the DaVille Thursday takeover for a beatdown that went a little like this.

    COP

    SSH, Arm Circles, Reverso, Don Quixotes, One Legged Lunges, other leg, Helicopters, Merkins, Angled Knee Jumps, LBCs, Heels to Heaven, One legged APDs, other leg, Rosalitas.

    Mosey to bus loop for Chutes and Ladders.

    Chutes and Ladders – Do exercise, run 2 light post and do the exercise. Run back one and then run 2 and do the exercise. Continue until you reach the 10th light post. The exercises were:

    1. 10 Merkins
    2. 10 Synchronized Mountain Climbers
    3. 10 Half Burpees

    Mosey to Picnic Tables where we did the following exercises in cadence.

    Skull Crushers, other leg, Upright or Decline Merkins, APD Dips, Upright or Decline Merkins, APD Dips. (All PAX members led one round.)

    Mosey to VSF for 2 minutes of Mary for the following exercises.

    Freddie Mercuries, Hold 6 inches for 30 count.

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

    NMS

    Its been several years since YHC last posted to Timberwolf. (The last time was the Labor Day convergence several years ago.) It was a great time as always for YHC and with only one threat of a coup and much mumblechatter, it seemed that this trip was a success. YHC has really enjoyed the once a month takeover that DaVille is currently doing knowing that he does not need to travel the next day. My apologies for not leaving enough time for Plank-O-Rama. Maybe next time.

    Announcements

    • September 24 at 7:30 AM – F3RVA 8th anniversary convergence at Grid Iron
    • September 24 – F3RVA Retreat – It is believed that the cornhole registration is still open.
    • Sometime in January – Frozen Triangle is returning after 6 years. It’s been way too long and YHC is looking forward to it.

    Outstanding job today SOJ PAX! Parts of the bootcamp were challenging and all PAX members performed beyond expectations. Well done!

    Gotta Run!

    Phonics

  • Taking over Satan’s Hill

    Six regulars were joined by one Northerner at the New Market clubhouse this hot and humid morning for a DaVille Takeover beatdown that went something like this.

    COP

    All IC – SSH, Arm Circles (10 small, 5 big, reverso), Helicopters, Don Quixotes, One leg lunges, other leg, Merkins, Angled Knee Jumps, Foot-to-Hand Mountain Climbers, LBCs, One Legged APDs, other leg, Heels to Heaven, Rosaletas

    Mosey to end of parking lot and partner up

    Double Suicides – One partner runs to first parking lot island while other partner does exercise. They rotate. Then the first partner runs to 2nd island, 3rd island, and end of parking lot.

    • Round 1 – 2 Merkins, 4 Merkins, 6 Merkins, 8 Merkins
    • Round 2 – 1 burpee, 2 burpees, 4 burpees, 6 burpees
    • Round 3 – Each partner grab rock. One partner go to other side of parking lot, one partner walks the rock to the end of the parking lot, goes back and then does same with 2nd rock while partner does monkey humpers, rotate.

    Jerkins/Merkins – Staring with the Q, hold Jerkin while counting from 15 – 6. Starting with five, do Jerkins until the Q reaches 1 for 5 Jerkins. Then do 10 Merkins IC. Oyster led it next followed by all other PAX members for 7 rounds.

    Chutes and Ladders – Going up Satan’s Hill, run 2 street lights and do 5 burpees, come back 1 and then up 2 more for 5 burpees. Do this 4 times for 20 burpees.

    Plank-O-Rama

    • Rotate between Carolina Dry Docks and Merkins for 10 count IC then hold plank
    • Rotate to side plank. IC – Dip hip and raise it for 10 count, then hold side plank
    • Rotate to back plank – IC – Drop and Raise butt for 10 count, then hold back plank
    • Rotate to other side plank. IC – Dip hip and raise it for 10 count, then hold side plank
    • Rotate to plank – IC – 10 Merkins
    • Hold 6 inches while YHC counts from 30 to 0. (About a minutes)

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

    NMS

    Even though it took more than 30 minutes to get to the Satan’s Hill AO, it was quite an easy drive. Get on Powhite and take a left at Otterdale. That’s it. Oyster was the last to arrive this morning and committed that we did not need to wait for him. YHC was still checking out what the AO had. Its got a parking lot, a hill, and rocks which is all you need. It also has poles for pole smokers if necessary. It is also lit up really well so it’s easy to see everything. Probably will not post at the AO again until a takeover or tour occurs in the future, but I’m happy I made the trip. It was great meeting Kelly, Vagabond, and Heist. After the COT, I also had a chance to talk to Heist and Roscoe about Virginia Tech and my children’s majors along with Heist’s return to Richmond.

    It was a pleasure to lead this outstanding group of men this morning. Well done everybody! It was a challenging workout and you all performed beyond expectations. Maybe see you at the next takeover.

    Announcements

    • Coming to a Nano-Region near you – The Next DaVille Takeover is Thursday, September 15.
    • Be on the lookout for information about the October DaVille Relay.
    • Vinny is looking for more cornhole players for the retreat

    Gotta Run!

    Phonics

  • I’ll have the shorter distance please

    Seven ambitious but realistic men posted in Rutland for yet another hot and humid morning run. Three routes were given. All would opt for the shorter distance or even modify that for less distance.

    The Route

    Rutland to Giles. Do the back loop into Craney Island. Run down and up the hill. Exit neighborhood onto Atlee Station. Instead of the longer Bojangles loop, run back to AO. Should have been 4.7 miles but with Craney Island mistake, was likely closer to 5. Others probably went 4 miles.

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

    NMS

    Great to have Shank out for the 2nd time this week. Many conversations this morning including the DaVille Takeover, the expansion of trails and roads in Giles, injury recovery and age, and HOA bylaws that apparently are stricter in some neighborhoods that others.

    Announcements

    • DaVille Takeover – Monday, August 8 – Be ready other Nano-Regions. Here we come again.
    • Look at dates in October for the next DaVille relay
    • No DaPile this Saturday. Go to Dogpile (6 AM)

    Great job today everybody!

    Gotta Run!

    Phonics

  • Let’s Go with Plan B

    Three non-Mega Millions winners stepped onto the grounds of Atlee High School to work through their frustrations of not being billionaires by receiving a beatdown that went something like this:

    COP

    SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, One legged lunges, other leg, Merkins, Mountain Climbers, LBCs, One legged APDs, other leg, Rosalitas

    Pullups hangs and Merkins

    Hold your head above the pullup bar as YHC counts down from 15. When he reaches 5, slowly lower yourself to 0. After this, do 10 Merkins IC. Each PAX member led 2 rounds of this for a total of 6 rounds. The Merkins exercises were regular merkins, wide merkins, Inclined merkins, declined merkins, Carolina Dry Docks, and dips.

    Mosey to middle school exit. Do 2 burpees at each sign which totaled a bunch of burpees.

    Mosey to picnic tables by Atlee

    All PAX members did the following IC – Skull Crushers, Include or Decline Merkins, APD Dips

    Triple Jogs/Burpees/Freddie Mercuries

    Mosey to bus loop. Two PAX members are on one side of the bus loop. The other is on the other side. One PAX member runs to the other side and then does 5 burpees and Freddie Mercuries until the other PAX member comes around. Each PAX member did 3 of these for 15 burpees and a bunch of Freddie Mercuries.

    Mosey to VSF for stretches

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

    NMS

    As YHC arrived, he saw Fannie Mae jogging in the opposite direction. Fannie Mae and Spike went for a 6 mile jog before the bootcamp this morning. Fannie Mae had to get back to take his 2.0 to the swimming championships. Spike stayed for the bootcamp. Good decision Spike. YHC was hoping for an even number of PAX members this morning so he could try the “Partner Mile.” Maybe next time. Three members allows for a Plan B to happen. Well done Spike and Opus today. It was hot and humid and both of you performed beyond expectations once again while mumberchatter was strong the entire workout.

    Announcments

    • New AO – The Crucible – next Saturday, August 6 at 7:30 AM – See Shakedown’s Preblast. Well done F3RVA!!
    • Next DaVille Takeover – Monday, August 8 – Be Ready F3RVA!

    Gotta Run!

    Phonics

  • I Don’t Think We’re Alone.

    Ten of F3RVA’s bravest or most foolish including a rucker and a marathon training teamer broke through the heat and humid this morning to conquer the Virginia Center hill. This is what occurred.

    The Route

    No Idea left from Buffalo Wild Wings at 5 AM to ruck solo. He will have to pick up onto the story from there.

    Eight of us left BWW at 5:30 AM, took a left onto Virginia Center Parkway, crossed over I295, and then noticed around 50 people on Village Views Parkway having what looked like some type of early morning festival. All of them were illuminated from head to foot with reflective gear and lights and were smart enough to have a water stop. Looks like the Marathon Training Team had beat us to the hill. Oh well, instructions were given to walk or jog slowly down the hill and then pick it up going up the hill.

    About the Hill on Village Views Parkway off of Virginia Center Parkway

    YHC has always felt that the discovery of this route was brilliant. From BWW, it is close to 1 mile to the Village Views Parkway hill. The road is separated by a median so runners run or walk down one side of it and then run up the other side. Along the way, there are 9 light post that are equally spaced from each other. The first third of the hill has a gradual slope. It then gets steeper for the middle third. The last third is gradual but painful since all runners want to quit after reaching the top of the steep middle section. Residents who try to drive up the hill Thursday morning during the summer must hate it since there can be 50 or more MTT runners training on the hill and there is no alternate driving route to get around the hill.

    One hill loop is 1/2 mile. All running PAX members did 4 or 5 hills. With the slow one mile back to the VSF, total running distance was 4 – 4.5 miles.

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

    NMS

    Great job today PAX! With the heat and humidity along with the challenge of running the hill, all PAX members performed beyond expectations. Great to see Mongoose out again after first posting last Saturday. Well done! YHC tried to keep up with Hash, but that was impossible by the last hill. For those who were not able to join us today, we will be back out at the hill between a month and 6 months from now. Stay tuned.

    Announcements

    • Coming to a Nano-Region near you, Monday, August 8 is the next DaVille Takeover.
    • BRR is looking for a few more participants.

    Gotta Run!

    Phonics

  • 78 at 5:30

    Eight runners and ruckers converged in the Rutland clubhouse parking lot with plans to run or ruck while trying to stay cool. With it being 78 degrees at 5:30 AM, the staying cool plan would be a challenge. Three groups took off in various directions. The Ruckers were Yardsale, No Idea, and Jinxy. The Runners were in 3 groups, Opus and Mr. Holland, Speakeasy and YHC, and Corned Beef solo. The runners did the Rutland/Cool Spring Forest/Knollwood loop. The Ruckers walked towards Atlee Road and went in some direction from there.

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

    NMS

    Today was a hot and humid day. In saying that, an F3 workout is always a sunny and 70 way to start the day. The question did come up if a VQ can occur with a run or does the VQ need to be a bootcamp? This discussion occurred as the DaVille nano-region determines the Qs for future takeovers and who will cover the DaVille AO.

    Announcements

    • This Saturday, DaPile will be held at the Kings Charter clubhouse at 7 AM and will be very FNG friendly. Spread the word.
    • Next Thursday, July 28, The Tomato Run will start at Buffalo Wild Wings at 1090 Virginia Center Pkwy, Glen Allen, VA 23059 to run down Virginia Center Parkway to run the Village View Parkway hill. Come on out and challenge your running or rucking endurance.
    • Monday, August 8 is the next DaVille takeover.

    Outstanding job today everybody!

    Gotta Run!

    Phonics

  • Preblast – Tomato Run will be at Virginia Center on Thursday, July 28.

    Preblast – Tomato Run will be at Virginia Center on Thursday, July 28.

    Want to running challenge? On Thursday, July 28, the Tomato Run is going to be at Virginia Center for the hill challenge. PAX member should park at Buffalo Wild Wings at 1090 Virginia Center Parkway, Glen Allen. From there, the PAX will run down Virginia Center Parkway for 1 mile to Village View Parkway. Village View Parkway has a median and goes downhill for 1/4 mile and then uphill for 1/4 mile. The Marathon Training Team using this hill for training. Most PAX members will run 3 – 6 hills and then return for the 1 mile easy jog back to Buffalo Wild Wings. Contact any DaVille Pax member for questions.

  • The DaVille Takeover goes west to familiar grounds

    On this DaVille Takeover, four Tuckahoers/Short Pumpers/Far West Enders? and a Davillian met in the parking lot of Godwin High School on this perfect Friday. All in attendance planned to go a little more than 5 miles.

    The Route

    • Right onto Pump
    • Left onto Ridgefield
    • Right onto Cutler Ridge Road
    • Right onto Fox Meadows
    • Right onto Laclede Avenue
    • Left onto Popular Forest
    • Left onto Ridgefield
    • Right onto Glen Eagles Drive
    • Left onto Old Prescott Road
    • Run to the VSF (Total Distance 5.66 miles according to MapMyRun.com)

    COP: Name-a-rama, Numberarama, Announcements, YHC took us out

    NMS

    Today was the 2nd of 7 planned DaVille Takeovers which will go until December. It was great being back at my old high school running through some familiar neighborhoods and others that didn’t exist 30 years ago. For those who have not run in the far west end, its hilly. I enjoyed the conversations I had with the PAX during the run which included mostly topics related to the areas that surround Godwin. It was nice meeting Lighthouse today. YHC is also anticipating a return trip to Currahee in the near future as he was close to having an FNG post there today as well as seeing one of his friends with his daughter run through the campus of Godwin during the COT.

    Annoucements

    • The Forge will have a seal team workout next Thursday July 21 and Bone Thugs will be leading it. It will end in a water gun fight, so make sure you bring one if posting there.
    • Next Saturday (July 23, 2022) DaPile will be forming up at the Kings Charter Clubhouse @ 7am for a 1 hour workout with Coffeeteria at the local cup after.
    • A few more members are needed for the BRR as well as other fall F3 events.
    • The next DaVille Takeover is coming to an AO near you on Monday, August 8. Be ready!

    This run was a great way to end the week! It was an honor to lead this fine group of gentlemen.

    Gotta Run!

    Phonics

  • Did it rain?

    Six gathered on the grounds of Atlee High School with 3 different plans. Two rucked, 2 ran, and 2 did a running bootcamp. All were beatdown and extremely wet. This is what occurred.

    Yardsale and No Idea rucked through the campus of Atlee High School for about 3.5 miles.

    Corned Beef and Mr. Holland ran along roads and trails on the campus of Atlee High School and surrounding neighborhoods for about 5 miles.

    Helix and YHC did a running bootcamp for about 5 miles. This is what the the bootcampers did.

    Run 1.5 miles with Corned Beef and Mr. Holland.

    COP – SSH, 1 burpee and 2 merkins.

    For the rest of the workout, run approximately 3 minutes, circle up, and do an exercise. This is the order of exercises.

    • 15 Arm Circles IC, 15 Reverso IC, 2 burpees and 4 merkins
    • 10 Helicopters IC, 3 burpees and 6 merkins
    • 10 Don Quixotes IC, 4 burpees and 8 merkins
    • 10 One leg lunges IC, 10 other leg IC, 5 burpees and 10 merkins
    • 10 Angled Knee Jumps IC, 6 burpees and 12 merkins
    • 10 APB Dips IC, 7 burpees and 14 merkins
    • 10 Foot to Hand Mountain Climbers IC, 8 burpees and 16 merkins
    • 20 Don Quixotes IC, 9 burpees and 18 merkins
    • 10 Heels to Heaven IC, 10 burpees and 20 merkins

    Mosey back to VSF to join ruckers and runners.

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

    NMS

    It was great to see everybody this morning. Before we started, YHC said that the forecast looked like most of the rain was going to stay north of us. Wrong! We experienced a hard rain for 2/3 of the workout. As YHC ran up to the COT, it was observed that YHC had a wet soapy substance running down the outside of both legs. Very strange but did lead to much speculation and laughter. After the workout, we all met for coffee/fellowship at The Local Cup where Opus joined us. As YHC greeted Opus, a very dry Opus asked “Did it rain?” Ah Yeah.

    As we left, it was discussed how F3 can be a great time to have people of different political leanings to have productive, positive discussion. Yardsale said we often end up agreeing on 90% of the topics. It just reminds YHC how with all of the political disfunction and social media arguing, we are more alike than we are different.

    Announcement

    DaVille Friday Takeover – July 15

    Outstanding job today everybody!

    Gotta Run!

    Phonics

  • Christmas Vacation? Did you mean A Christmas Story?

    Four bootcampers and two runners stepped onto the grounds of Atlee High School to get the weekend started off right. As Spit and Speakeasy left for their hour run, the bootcampers journeyed into the campus and surrounding neighborhoods to do the following.

    COP – SSH, Helicopters, Don Quixotes, Arm Circles, reverso, Merkins, Angled Knee Jumps, LBCs, Heels-To-Heaven, One legged APDs, other leg.

    Mosey to playground

    For 10 minutes, rotate between 5 pullups, 10 merkins, 15 squats.

    Mosey to Honey Meadows trail

    Do 5 burpees, run down trail. At every trail intersection or road, do 5 burpees. Stop at bottom of Atlee HS hill.

    Partner up to run the hill

    One member runs up hill to gate while the other does the following: Broad Jump Burpees, Lunges, Bernie Sanders.

    Mosey to VSH

    For one minute, do the following exercises 1. Merkins 2. Freddie Mercuries 3. Poor Randy

    Runners – The runners ran somewhere for an hour and then joined us for COT.

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

    NMS

    Well done to all Pax members this morning. The bootcampers covered quite a bit of ground as well. Along the way, we saw many squirrels, rabbits, and a cat who was wondering why we were doing burpees in it’s cul-de-sac. It’s also possible the cat was considering joining us.

    For YHC, the summer months when it is light in the morning allows us to visit parts of the Atlee Campus and surrounding neighborhoods that might not be possible during other parts of the year when it is darker.

    Today, YHC introduced the Poor Randy to the DaVille Pax. And yes, YHC does know that this is from A Christmas Story and not Christmas Vacation even though he might have said otherwise when introducing the exercise. This is quite an exercise Wilson and Marmaduke.

    Announcements – SOJ Takeover week is next week. Let’s show them some good numbers at the DaVille AOs.

    It was a pleasure to lead this morning.

    Gotta Run!

    Phonics