Author: Phonics

  • Feels like Home

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

    COP

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

    Mosey to Bus Loop

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

    Mosey to Playground

    Bulkhead Special

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

    Mosey to Shelter for Tabata

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

    Mosey back to the VF for 2 Minutes of Mary

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

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

    NMS

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

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

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

    Announcements

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

    It was an honor to lead this evening.

    Gotta Run!

    Phonics

  • We went less than a mile?

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

    COP

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

    The Thang

    Mosey to Iron Cage

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

    Mosey to Amphitheater

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

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

    NMS

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

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

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

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

    Announcements:

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

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

    Gotta Run!

    Phonics

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

    2019 F3 RVA Summer Tour begins Saturday, May 25.

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

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

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

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

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

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

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

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

    To sign up, click here.  

    Gotta Run!

    Phonics

  • Thanks for Nothing, Robert Frost!

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

    The Routes

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

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

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

     

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

     

    What Perfect weather

    Let’s go for a ride or run

    Down Grove Here we go!

     

    It’s that time of year

    Marv and Sippy Cup discuss

    Little League Baseball

     

    Up Ridgeway is tough

    Not easy to run and talk

    But the views are great!

     

    The Road less traveled

    Let’s take St. Andrews to Grove

    Is the way we went

     

    Back on Grove we go

    Still laughing at that poem.

    Googled it at home.

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

    NMS


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

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

    “Two roads diverged in a wood, and I

    I took the one less traveled by. . .

    Since then I’ve been completely lost.

    Thanks for nothing, Robert Frost!”

     

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

    Announcements

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

    Gotta Run!

    Phonics

     

  • How has it only been 3 years?

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

    Mosey once around the church

    COP

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

    The Thang

    Stay in parking lot

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

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

    Mosey to shelter

    Tabata

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

    Mosey back to VSF

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

    NMS

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

    Several observations from the Creek today.

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

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

    Announcements

    F3RVA Field Day – Saturday, May 11

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

    Gotta Run!

    Phonics

  • 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