Author: Phonics

  • A Summer Solstice Saturday Beatdown in Daville

    Four men arrived at Atlee High School to get the weekend and the longest day of the year off to the right start. This is what occurred.

    Mosey to Chickahominy Middle School football field

    COP

    • 20 SSHs IC
    • 10 Don Quixotes IC
    • 10 Helicopters IC
    • 10 Big, 5 Small Arm Circles – Reverso
    • 10 Imperial Walkers IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 20 LBCs
    • 10 Freddie Mercuries IC
    • 10 One-legged APDs, Reverso
    • 10 Merkins then raise arm IC

    Burpee Billiards – Along football field, do 5 burpees at the corner, middle, corner, other corner, middle, corner while jogging around the outside of the football field. The positions of the burpees look like a pool table.

    Mosey to playground

    Do as many as you can of the following exercises for 15 minutes. 5 pushups, 10 merkins, 15 squats.

    Mosey to back of Atlee High School

    Dora – With a partner, do 100 Merkins, 200 Lunges, 300 SSHs. (Because of time, we did an audible and after completing Merkins and Lunges, we did 20 SSHs IC.

    Mosey to VSF – Held six inches for a 30 count (About a minute).

    COT – Number-O-Rama, Name-O-Rama, YHC takes us out.

    NMS

    As YHC and Zulu pulled into the parking lot, only Spike’s truck was there. This was unusual since Spike normally jogs from his house. A few minutes later, Spike and Fannie Mae came jogging to the VSF after a 7 mile job. Spike’s plan was to then do an hour bootcamp and then do play basketball. Unbelievable.

    Welcome Brendon (Zulu). He moved to Mechanicsville from Lynchburg about a year ago. He is yet another XC/Track dad who has posted to a Daville workout. Other Atlee High School XC/Track dads include Helix, Corned Beef, Marco Polo, Abacus, Wheelie, Opus, Anchovy, and YHC. As we attempted to come up with a nickname for Brendon, we discovered the following: From South Africa, plays guitar, his hobby is travelling, he’s a math teacher and principal, and he speaks 3 languages which includes Zulu. That made the nickname easy. Hope to see you back soon.

    It was an honor to lead such a fine group of men this morning.

    Gotta Run!

    Phonics

  • The Finest of Hanover and Beyond

    Six men stepped onto a special AO for a Memorial Day hot potato beatdown at Hanover Wayside Park that went something like this.

    Phonics’s Q

    COP

    • 20 SSHs IC
    • 10 Don Quixotes IC
    • 10 Helicopters IC
    • 10 Big, 5 Small Arm Circles – Reverso
    • 10 Lunges IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 10 Plank Knee to Elbow Bends – IC
    • 20 LBCs
    • 20 APDs

    Total Merkin Count – 20

    Run the Bases – Each PAX member stands at a corner (base). The 5th PAX member starts at at home, then runs and does 20 Merkins then hold plank. 1st then runs to 2nd and does 20 Merkins then holds plank. 2nd to 3rd, 3rd to home, home to 1st and so on. Each PAX members ran 5 times for a total merkin count of 100.

    Helix’s Q

    From the middle of Horseshoe pit,

    • Do one burpee then run to the left end of the pit and run to the right end of the pit then run back to the middle and Al Gore.
    • Do 2 burpees then to the left, to the right, then back to the middle.
    • Do 3 burpees, then to the left, to the right, then back to the middle
    • Do 4, 5, 6, 7, and 8 burpees then the same thing above

    Special Note – As the PAX started this, Mr. Holland arrives at the park at about 6:48 AM. He then joins the PAX in progress of Helix’s Q. Phonics then apologizes to Mr. Holland because originally the workout was planned to start at 7 AM. Two days earlier it was moved to 6:30 AM without Mr. Holland getting the word. He then showed up and had to do a burpee ladder. Wow what a start.

    Marco Polo’s Q

    Memorial Day Scavenger Hunt

    • Run to the Shelters, do 25 Squats
    • Run to Home Plate, do 25 LBCs
    • Run to the Playground, do 25 Don Quixotes
    • Run to the Hanover Veterans Memorial – do 25 Merkins

    Mr. Holland’s Q

    Mosey to the trail in the woods

    Triple Check – WW2s, dips, run to bridge, run to other bridge, run back.

    Bulkhead’s Q

    At Field, do Elevens – Carolina Dry Docks, Flutter Kicks

    COT – Number-O-Rama, Name-O-Rama, Remember Veterans, YHC takes us out.

    NMS

    It was really special for YHC to hold a special Memorial Day workout at Hanover Wayside Park. My mom said her school use to visit there back in the 1950s. Although small, it has a large open area with a modern playground, a sand volleyball area, 3 shelters, and trails. Mr. Holland commented that he had no idea that this park was there and he might visit it with his family in the future. In addition, a few years ago, Hanover County build the Hanover Veterans Memorial there.

    From the Hanover County website, “The Hanover Veterans Memorial honors military veterans killed in hostile action from World War I to the present day as well as those who have or are currently serving in the Armed Forces of the United States.”

    The highlight of the morning was seeing a truck pull up next to Helix and I. Out comes a guy with Yard Khakis on. He then said, “Is this F3?” FNG Dave “Dark Web” wants to get into shape to do a Rucking event in the near future. He did not know anybody at the workout. He discovered it by searching the web. As I tried to figure out how he found out about this workout since there was no Pre-Blast, my guess is he found The Carpenter’s Saturday Da-Pile backblast which had the announcement towards the bottom of the special bootcamp. Well done Dark Web! He’s also a Godwin guy. Interesting that we had 3 Godwin guys there today who no longer live in the far west end. (Dark Web, Bulkhead, and YHC).

    As we celebrate Memorial Day with cookouts and family time, remember those who gave the ultimate sacrifice for us to have all we have today. Thank you Dark Web and Bulkhead for sharing those who we remember today.

    The only announcement today is the merkin count was: 145 merkins + 36 burpees + 55 Carolina Dry Docks (which I’m counting as merkins) = 236.

    Stay Safe and Gotta Run!

    Phonics

  • As Hanover enters Phase 1

    As Hanover enters Phase 1, only two men posted for a hot potato Q that went something like this.

    Spit’s Q

    One mile mosey – Two laps around the perimeter of Pearson’s Corner Elementary School. Stopped 4 times to do 25 merkins. As the PAX approaches the end of lap 2, Phonics goes down, Phonics goes down. More on that later. (Merkin count was 100.)

    COP

    All IC – Don Quixotes, Helicopter, Cherry Pickers, LBCs, Windshield Wipers, American Hammers, Arm Circles (10 small, 5 big, reverso)

    Elevens (Merkins and Squats) Merkin Count – 55

    Phonics’s Q

    Mosey to Playground

    10 Rounds of the following – 5 pull-ups, 10 merkins, 15 squats. (Merkin Count – 100)

    Plank-O-Rama

    • Hold Plank – Alternate between Carolina Dry Docks and Merkins for 10 IC
    • Rotate to Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to Back Plank – At YHC’s command, lower and raise butt for 10 IC
    • Rotate to other Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to normal plank – At YHC’s command, do rotating Elbow Planks -10 IC
    • 10 Mountain Climbers – IC
    • Hold Plank – Out of Fudd’s Wife position, YHC will call up and down. At his call, lower both elbows to ground, then return to plan. – 4 total

    (Merkin Count – 30)

    COT – Number-O-Rama, Name-O-Rama, Announcements, Spit took us out

    NMS

    With only 2 PAX members showing up for the opening of Phase 1 in Hanover, mumblechatter was high. Conversations ranged from Phase 1 for Hanover, not Richmond, the possibility of College Football in the Spring of 2021, other sports without fans, Qing a virtual AO, and the Merkin Challenge including Spike’s unbelievable pace in the challenge. (Congrats Spike for passing 5,000 on May 13!)

    What will be remembered from today’s beatdown is was “Phonics goes down, Phonics goes down.” During the mosey, YHC was talking. All of a sudden, leg goes at least 12 inches into a hole which was mostly covered by grass. The pace changed to a walk after this occurred. In addition to running, YHC is known for falling while running which has happened at Sunday Funday, RAMM, and now The Creek.

    Announcements:

    Spit Takeover Week begins tomorrow at Da-Pile. This includes the return of Green Acres (sort of). Meet at Pole Green Park at 7 AM on Sunday for a Bro-Code run. Should last around an hour.

    Hanover Memorial Day – Meet at 7 AM at Hanover Wayside Park off 301.

    Total Merkin Count for the Day – 285

    Gotta Run!

    Phonics

  • What are my Neighbors Thinking?

    Eight men did not have to worry about the traffic on 95 this morning as they awake, likely stepped outside, took out their phones, tablets, or computers, and logged into another Zoom episode of VR-Dog. This was YHC’s first attempt at a virtual Q. This is his recollection of what occurred.

    One minute mosey somewhere in close to your house.

    COP

    • 1 burpee followed by 2 merkins OYO
    • SSH – 10 IC
    • 2 burpees followed by 4 merkins
    • Don Quixotes – 10 IC
    • 3 burpees followed by 6 merkins
    • Helicopters – 10 IC
    • 4 burpees followed by 8 merkins
    • Arm Circles – 10 big, 5 small IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Step Back Lunges – 10 IC
    • 7 burpees followed by 14 merkins
    • LBCs – 20 IC
    • 8 burpees followed by 16 merkins
    • Freddie Mercuries – 15 IC
    • 9 burpees followed by 18 merkins
    • Rosalitas – 20 IC
    • 10 burpees followed by 20 merkins

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

    Two minute mosey somewhere near your house.

    Tabata

    • Tabata #1 – One leg Lunges, Alternate between legs for 4 rounds with each leg.
    • Tabata #2 – Alternate between V-Ups and Foot-to-Hand Mountain Climbers – 4 rounds of each.
    • Tabata #3 – Start with Wide Grip Merkins. For each round, make them more narrow. The 4th round is close grip merkins. For Round 5, go back to Wide and reduce until close on round 8. (Likely around 160 Merkins)
    • Tabata #4 – Alternate between SSHs and Burpees – 4 rounds of each. (Likely around 20 Burpees)
    • Tabata #5 – Side Plank moving hip up and down, one legged APDs, Other side Plan, other leg for APDs. – Had to cut this to 6 rounds.

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

    NMS

    Yesterday, YHC asked Offshore if he could take today’s Q. Knowing he wanted to do Tabata, YHC figured out that Fitbit has an online Tabata tracker with sound. What was discovered during the bootcamp was that the Tabata tracker’s sound did not work well or at all when shared through Zoom. Still, it changes colors between red, green, and yellow what worked well.

    Another observation from YHC was how much noise you make as Q during the Virtual COP. YHC is just happy there was no complaining from the neighbors. If they can see me, I’m sure their wondering why YHC is counting out loud to nobody.

    Thank you Offshore and Boberry for taking the lead in setting up another F3 option during the lockdown. This has been awesome.

    For the Daville Merkin challenge, there were around 270 Merkins and 75 Burpees for a total of 345. (This number depended on how many merkins and burpees were completed during Tabata but its likely close.)

    Announcements

    • Tomorrow is Corned Beef’s one year F3 Anniversary. His planned takeover week will take place later in the summer after the lockdown.
    • Happy Hour on Zoom at 6 pm tonight. See Offshore’s preblast.
    • Davillians will have a Memorial Day bootcamp at Hanover Wayside Park where there is the Hanover Veterans memorial. Our plan is to return to the Brown’s Island Memorial Day convergence next year once we can gather in larger numbers again.

    It was an hour to lead the Virtual Bootcamp today. Stay Safe everybody!

    Gotta Run,

    Phonics

  • Cinco de Merkin

    Cinco hombres gathered outside of Atlee High School for a Cinco de Mayo beatdown that went a little like this.

    COP

    • 5 SSH – IC
    • 5 Don Quixotes – IC
    • 5 Helicopters – IC
    • 5 Big, 5 Small Arm Circles – IC
    • 5 Merkins – IC
    • Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
    • Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
    • 5 Freddie Mercuries – IC
    • 5 Merkins – IC
    • Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
    • Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
    • 5 Burpees – OYO

    Merkin Count – 60 Merkins, 5 Burpees

    Mosey to Basketball blacktop

    Run the Bases – 5 PAX members worked perfect for this exercise. Each PAX member stands at a corner (base). The 5th PAX member starts at at home, then runs to 1st and calls out an exercise. 1st then runs to 2nd and calls out the exercise. 2nd to 3rd, 3rd to home, home to 1st and so on. It was the PAX member who originally ran from home to 1st that always calls out the exercise. The exercise is done until a PAX member runs to them. The order of Exercises were: Merkins, LBC, APD, Squats, Burpees.

    Merkin Count – This was OYO – YHC completed 28 Merkins and likely around 10 Burpees.

    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 10 Pull-ups and 20 Merkins

    Merkin Count – 110

    Mosey to other Basketball Blacktop

    Suicides – At each line, do increasing Merkins – 5, 10, 15, 20

    Merkin Count – 50

    Mosey to Atlee High School

    Toga Special – Hold Balls-to-the-Wall. At YHC’s command, lower to Plank-on-the-Wall, then on YHC’s command, raise back to Balls-on-the-Wall.

    Before and after the Toga Special, we did the People’s Chair.

    Mosey to front of building

    Plank-O-Rama

    • Hold Plank – Alternate between Carolina Dry Docks and Merkins for 10 IC
    • Rotate to Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to Back Plank – At YHC’s command, lower and raise butt for 10 IC
    • Rotate to other Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to normal plank – At YHC’s command, do rotating Elbow Planks -10 IC
    • 10 Mountain Climbers – IC
    • 10 One Legged APDs – IC – Switch Legs for 10 One Legged APDs – IC
    • Hold Plank – YHC will call up and down. At his call, lower both elbows to ground, then return to plan. – 5 total
    • 15 Rosalitas – IC
    • Mosey back to VSF

    Merkin Count – 35

    Number-O-Rama, Name-O-Rama, Announcements, Spike took us out.

    Total Merkin Count – Around 283 plus around 15 burpees.

    NMS

    Five was the perfect number for this Cinco de Mayo celebration workout. This was much more ground and pound than Saturday’s workout. Today’s total distance traveled was likely far less than 1 mile.

    Funniest moment of today was when YHC told the PAX to do Don Quixotes instead of what he meant was Freddie Mercuries. Once again, do as the Q does, not what he says. Spike then started to demonstrate what a Don Quixote on your back looks like. A Don Quixote on your back would be really challenging.

    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.

    Stay Safe! Gotta Run!

    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