Author: Phonics

  • 4 Year Convergence/RVA Summer Tour Takeover

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

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

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

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

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

    COP:  (Phonics)

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

    Q passed onto Wedding Singer

    Mosey to the Carillon Field and partner up for the following

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

    PAX split into 2 groups.

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

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

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

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

    Both groups passed the Q to Rosie

    5 minutes of Mary in Carillon Field

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

    Mosey back to SF

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

    7:05 AM Bootcamp (Led by Johnsonville)

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

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

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

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

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

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

    It was an honor to lead this morning.

    Gotta Run!

    Phonics

  • Where’s the Track?

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

    The Thang

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

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

    NMS

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

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

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

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

    Gotta Run!

    Phonics

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

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

    Mosey to practice football field

    COP

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

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

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

    Pole Smokers – Hold 6 inches during the following rounds

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

    Mosey to middle school

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

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

    American Indian run back to SF

    Mary

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

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

    NMS

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

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

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

    It was a pleasure to lead today.

    Gotta Run!

    Phonics

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

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

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

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

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

    About the VITA Course RUN

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

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

    Gotta Run!

    Phonics

     

     

  • The Summer Tour Continues – I think?

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

    Mosey around the church.

    COP

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

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

    Mosey to Pavillion

    AMRAP – Rotate between the following exercises for 3 minutes

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

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

    Mosey to Parking Lot

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

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

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

    NMS

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

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

    Announcements

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

    Gotta Run!

    Phonics

  • Tomato Run – Friday Addition

    Four men met at the intersection of Oakham and Combs for a 5:30 AM 5 mile jog through the neighborhoods of Rutland, Cool Spring Forest, Knollwood, and the Villages of Cool Spring.

    The Route:  

    Oakham to Fox Hill Farm Road.  Right onto Colvincrest.  Left on Hughesland.  Right onto Codygrove.  Right onto Carywood.  Take path into Knollwood.  Right onto Brittewood.  Right onto Blakeridge and back up.  Take Blakeridge back into Cool Spring Forest.  Left onto Codygrove and right onto Hughesland.  Right onto Nolanwood.  Left onto Crestland.  Take right onto Cool Spring Road into Villages of Cool Spring.  Left onto Ringview.  Right onto Thornecrest.  At end of Thornecrest, take path around all of Villages of Cool Spring.  Take right onto Hughesland.  Cross back into Cool Spring Forest.  Right onto Crestfield.  Right onto Combs.  Left onto Cavalin.  Left onto New Holland.  Left onto Oakham.  Stop at Combs.

    NMS

    YHC had a great time running with the guys from Rutland this morning.  Bro Code was the pace this morning which allowed for many topics of conversation including the BRR, Grandfather Mountain, running the Grand Canyon rim to rim, Zion National Park, Four Corners, High School Cross Country, and TYA’s CSAUP.  Of course the topic that was discussed the most was the Barkley Fall Classic which Swallow will be participating in on September 15.  Although this is not the full Barkley Marathon that is held in the Spring, the Barkley Fall Classic is organized by the same guy and is approximately a 50K.  Good luck with this event Swallow.

    Within a few weeks, the route that was run this morning will be accessible from the Tomato Run once the Atlee Road extension is complete.  This will give the Tomato Run many more options.

    Announcements

    • PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
    • Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
    • Labor Day Convergence 9/3 – See preblast 

    Gotta Run!

    Phonics

  • The Grove Solo Trail Run

    One PAX member took off at 6 am from Urban Farmhouse on this perfect Sunday morning for a relaxing 5.6 mile journey.  Of course since there were no witnesses, this is the legend of what occurred.

    The Route

    Leave Urban Farmhouse and take a left onto North Woolridge Road.  Take a right onto Grove Hill Road.  Follow the bike path/trail until it ends then take a right onto Coalfield Road.  Take a left onto Bristol Village Road.   Take a left onto Manders Drive.  Take a left onto Coalfield Road and then a right onto Grove Hill Road.  From Grove Hill follow the bike path/trails through the neighborhood going around the lake until it came into the Midlothian YMCA parking lot.  Turn around and follow the path back to Grove Hill Road.  Take at left onto Grove HIll crossing North Woolridge Road until it ends.  Follow a sidewalk that appeared to be abandoned at the end of Grove Hill Road.  Find a trail at the end of the abandoned sidewalk and follow it.  After YHC discovered that he was standing in the Midlothian Middle School parking lot, he noticed a cat to the left.  Follow the cat down a trail that would take him onto roads that would Lead to to Sycamore Village Drive.  Take a left onto Coalfield Road.  Pass JB Watson Elementary School and turn left into the Urban Farmhouse parking lot.

    NMS

    The RVA Summer Tour has been a lot of fun including the run today that required stopping every 10 minutes to figure out where he was.  16 down and 8 to go.  This was the 2nd to last stop that requires YHC to pay for a toll.  Still trying to figure out why the nickel bridge cost a quarter.

    Announcement:  You still have time to join the RVA Summer Tour.  August 6 (tomorrow) is the last date if you have not posted on a Monday since Memorial Day.

    Gotta Run!

    Phonics

  • Dogpile – No better place to be

    Nineteen brave men arrived at Dogwood Dell this morning for perfect weather and a beatdown.  This was YHC’s first attempt at an hour bootcamp.  This is what occurred.

    The Thang

    COP – All IC

    • 5 Burpees on your own
    • SSH
    • Arm Circles  – Forwards and Reverso
    • Backwards Lunges
    • Helicopters
    • Don Quixotes
    • Ball Dippers
    • Merkins
    • Angled Knee Jumps
    • Foot to Hand Mountain Climbers
    • LBCs
    • Sitting Freddie Mercuries
    • American Hammers
    • Merkins
    • Drop to 2 inches – Merkins
    • Normal Plank – Merkins
    • 5 Burpees on your own

    Mosey to Pump House Drive Field

    • Run of Shame Triple Check – In groups of 3, rotate and perform the following exercises 3 times.
      • Monkey Humpers
      • APDs
      • Run the loop on the outside of the trees

    Mosey to Pipe Loop Trail

    • With a partner, alternate between burpees and running the PIpe Loop Trail for a total of 100 burpees.

    Mosey up the Pipe Loop Trail to the Rusty Cages

    • With a partner, complete 50 pull-ups

    Mosey to the Amphitheater

    • At each row, complete 5 upright Alabama Prom Date dips and 5 two-count kick-outs.

    Mosey to the Shovel Flag

    • Ring of Fire
      • 10 Merkins IC
      • Rotate to side – Hold side plank then dip hip for 10 IC
      • Rotate to other side – Hold side plan then dip hip for 10 IC

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

    NMS

    In a little over 2 years, YHC had not had the privilege of leading Dogpile.  When he discovered that it was still open a little over a week ago, he knew it was time to Q his first hour bootcamp.

    Although YHC felt that most of the exercises were challenging, mumblechatter was strong the entire workout.

    While jogging with one of my 2.0s a week prior, YHC noticed Pump House Drive field.  This field allowed for plenty of room to do exercises while the trees gave a defined loop around the field.  This seemed like a perfect place to do a triple check.  As YHC gave out the exercises, it did not occur to him that grouping Monkey Humpers with APDs gave a NC-17 feel to the triple check especially with Shakedown’s demonstration.  It also led to a great deal of mumblechatter.

    Back to the triple check when PAX members are asked to identify the most difficult F3 exerciss, burpees, donkey kicks, sprint repeats, bear crawls, crab walks, and partner carries are normally mentioned.   YHC believes that Monkey Humpers need to be added to the list.  After about 12 of these, YHC needs to take a break.

    YHC had planned on completing several more exercises in the Amphitheater.  It did surprise him given an hour that he still did not have enough time to complete everything he wanted.  Maybe next time.

    ETs was great as always.  Conversation included a great deal of talking about swimming including summer swim team, year round swimming, masters swimming, the Olympics and an amazing Vinny story about a guy who accidentally competed in his birthday suit.  As YHC was getting ready to leave, TYA arrived.  All conversation then turned to his outfit including his tucked in shirt and his belt.  Thank you for joining us TYA.

    Gotta run!

    Phonics

    Announcements:

    • Puppy Pile – Saturday, August 25 at 7:05 am
    • Amateur bike ride at RAMM Gears – Friday, August 3 – This is a lot of fun.  Any bike is acceptable.  No Tools will lead the way.
    • Flatline may take us swimming at Dogpile next Saturday, August 4 depending on weather.  Look for pre-blast this week.
    • The RVA Summer Tour continues.  There is still time to join the 20 that are doing this.  Click Here for the F3 RVA Challenges page
  • F3 RVA Summer Tour – Starts Saturday, May 26

    F3 RVA Summer Tour – Starts Saturday, May 26

    https://youtu.be/Xf3mRZ7SHu0

    According to Phineas and Ferb, there are 104 days of summer.  What a better way to spend the summer than challenging yourself to visit all 24 F3 RVA AOs.  Although procrastinators can wait as late as August 6 to start, it would be best to spread this challenge out over the entire summer.  Once you complete the tour, you will have done the following:

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

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

    The challenge starts starts on Saturday, May 26 and ends on Labor Day.

    To sign up, click here.  

    To print the F3 RVA Summer Tour flyer, click here.

    See you all this summer!

    Phonics

  • Chutes and Ladders

    Twenty One men started the day off the right way by stepping onto the grounds of Mary Munford Elementary School for a beatdown.  This is what likely occurred.

    COP

    • SSH – IC
    • Arm Circles 10 small, 5 big, Reverso – IC
    • Backwards lunges – IC
    • Helicopters – IC
    • Ball Dippers – IC
    • Merkins – IC
    • Foot to Hand Mountain Climbers – IC
    • Bent Knee Jumps – IC
    • LBS – IC
    • Freddie Mercuries – IC
    • Rosalitas – IC
    • APD – IC
    • 5 Burpees on your Own

    The Thang

    Mosey to Field

    Chutes and Ladder – Starting at first tree, do exercise then run 2 trees and do exercise.  Run back one then run 2 trees and do exercise.  Repeat until reach last tree. – Did 3 rounds of this.

    • Round One – 5 Merkins
    • Round Two – Mountain Climbers
    • Round Three – Burpees

    Mosey to School

    8 Minutes of Agony

    For 8 minutes, do as many of the following as possible:  10 donkey kicks against the school, 10 lunges or ball dippers, run to trees near the sidewalk, 10 rotating elbow planks, 10 2-count mountain climbers, bear crawl back to school repeat as many times a possible for 8 minutes.

    Mosey to front of School

    Plank-O-Rama   – From plank position

    • 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 – Carolina Dry Docks – 10 IC
    • Mountain Climbers – 10 IC
    • Freddie Mercuries – 20

    Mosey back to Flag

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

    NMS

    Two years ago today, YHC posted for his first bootcamp at DaVille.  For his anniversary week, YHC always Qs DaVille and an AO for his anniversary date.  This meant that he was doing a 45MOM VQ workout.  In planning the bootcamp, he wanted to do something very different than the 3.25 miles the PAX covered at DaVille on Tuesday.  This meant a long COP, 8 Minutes of Agony, and Plank-O-Rama.  But he also wanted to use the field.  To try to save time, he decided instead of running back to the first tree, just run back one tree and forward 2.  YHC attempted to explain this to Opus on Tuesday during a chorus concert in the commons at Atlee High School using a lunch table.  Opus gave the idea a strong maybe.  During Round 2 of this exercise today, a PAX member said it should be named Chutes and Ladders.  What a perfect name.  These are observations from today’s workout.

    • If there is a large PAX, only attempt Chutes and Ladders when there is light.  Because you turn around so much, collision is a serous concern.
    • Five 5urpees are not difficult.  Eleven sets of 5 burpees are exhausting.
    • Bravo to all PAX members on Chutes and Ladders.  Little time went by between the first PAX members completing each round and the last PAX members completing the round.
    • Mary Munford may be the center of the pollen universe.  This was observed most during the 8 Minutes of Agony.

    YHC has truly enjoyed the workouts and friendships that have been created as being a member of F3 RVA over the past 2 years.  Thank you Labrat for EHing YHC and for the support that F3 RVA has given him as a PAX member and for the ReeseStrong 5K.

    It was a pleasure to lead today.

    Announcements

    Puppy Pile – May 19th – 7:05 AM after Dogpile

    Gotta Run!

    Phonics