Author: Phonics

  • Fun times at the Carillon

    An outstanding group of 23 men posted at WDog for this perfect June day.  With amazing weather, the Shovel Flag was planted and off the PAX went for a beatdown that went something like this.

    COP

    • SSH
    • Imperial Walkers
    • Invisible Jump Ropes
    • Don Quixote
    • Arm Circles – Forward and Reverso
    • Merkins
    • Mountain Climbers
    • LBCs
    • Freddie Mercuries

    Mosey to the field

    • Billiards Burpees – The PAX did 5 burpees at the right corner of the field.  Staying on the right, they then ran to the middle and did 5.  They then ran to the end and did 5 burpees.  They then ran to the other side of the field and repeated this along the other side of the field.  The name came because each burpee location was in the same position as a billiards table.
    • Triple Sprints – Split into groups of 3.  Two members stays on one side of field.  The other person goes to the other side.  One person sprints, tags the other member and then does 5 burpees.  The other member then sprints back and tags the 3rd member.  Each member will sprint 5 times.  After all have finished, the PAX then bear crawled to the middle.  After meeting in the middle, the PAX crab walked to the side.

    Mosey to the Rusty Cages

    • Modified Cindy – For 10 minutes, all PAX member will do as many cycles as possible of the following:  5 pull-ups, 10 merkins, 10 alternating one leg jumps.  While jumping, try to touch the Rusty Cage pull-up bar.

    Mosey to the circle in front of the amphitheater

    • Start in Plank Position, then IC 4 count Carolina Dry Docks/Merkins for total of 10.   Hold plank
    • Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank
    • Rotate to back plank – After about 20 seconds, IC – 4 count incline APD for total of 10 – Hold plank
    • Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank
    • Rotate to plank – After about 20 seconds, IC – 4 count rotating elbow planks for total of 10.

    Recover and mosey back to SF

    Numberama, Name-O-Rama, Announcements

    Splinter took us out.

    NMS

    As YHC drove to the Carillon this morning, he had planned on taking the PAX into the amphitheater for several moderate to challenging exercises.  After inspecting the amphitheater and seeing that the grass and weeds were still 6 – 12 inches tall, YHC decided to go with his back-up plan which includes exercises he has used like the Triple Sprints and circling up at the end to do core exercises.  Both are favorites of YHC.  As challenging as some of the exercises were today, all PAX members performed beyond expectations.  Well done to all.

    The unexpected part of today’s workout was during the 10 and 20 counts.  Gumbo counted from 10 – 1 rapidly.  Wedding Singer went 20, 2, 1.  Lab Rat went 20, 9, 8, … and then went back to 10 and counted down from there.  Maybe the WDog PAX does not need 10 or 20 counts?

     

    Announcements

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.
    • Wednesday Hill Run – 5:30 PM
    • West End Lunch – Friday at Whole Foods at noon.
    • June 17 – Marv is leading a 2.0 friendly workout at 7 am following Dogpile.

    It was a pleasure to lead this group today.

    Phonics Out!

  • No 800s. No Hill Repeat. Lets see UR’s Campus!

    Thirteen Spider Run veterans and one Davillian showed up for perfect June running weather at the lake.  After doing interval the previous day, YHC was ready for something different.  This is what occurred.

    The Route

    All do the 3 mile loop – Roselawn, left on Towana, left onto Campus Drive, left onto Boatwright, left onto Keller, Right onto Crenshaw Way, left onto UR Drive

    6 milers – Repeat the 3 mile loop twice

    5 milers – After completing the 3 mile loop, take Roselawn to Towana to Campus to Richmond Way.  Then take a lap around the lake.

    4 milers – After completing the 3 mile loop, take Gateway to Richmond Way or go around the lake several times.

    NMS

    After Qing an 800 repeat track workout on Monday at River Run, YHC decided it was best to avoid another track workout or hill repeats.  For this reason, a route was picked that took the PAX throughout the University of Richmond campus.  Using MapMyRun, YHC selected a route that would take the PAX on both sides of the lake. He had not had a chance to test it out.  When it was presented to the PAX, Splinter seemed to understand the route.  SAAB instantly said he was not doing the route.  At 5:30, the PAX took off.  It is believed that most PAX members completed the first 3 mile loop.  As we came together at 6:15 AM and did the Number-O-Rama and Name-O-Rama, the question was asked, “Where’s SAAB?”  He was not back.  Nobody had seen him.  Did a pack of dogs chase him.  The question is still unanswered.  YHC guesses that SAAB got the runs and kept going.

    Thank you to Splinter and Marv for guiding YHC throughout the route today.  Weather was amazing and although YHC does not have a chance to join the PAX at Spider Run often, he always looks forward to the opportunity.  Outstanding job by all.

    Phonics Out!

    Announcements:

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.
    • June 17 – Marv is leading a 2.0 friendly workout at 7 AM following the 6 AM Dogpile bootcamp.

  • The Daville RVA tour comes SOJ

    4 SOJ veterans, 1 SOJ FNG, and 1 Davillian awoke to the thought of a leisurely jog around the neighborhoods that surround Bettie Weaver Elementary School.  What resulted was quite a bit different.

    The workout

    Slow group jog to the football stadium for interval training.  Run an 800 fast followed by a 400 slow.  Rosie and YHC repeated this 4 times.  Gumbo, Honeymoon, Doublemint, and Lug Nut repeated 3 times.  We then took a slow jog around Robious Landing Park for the last 16 minutes of the workout.  Total distance covered was around 5.5 miles.

    The Thang

    After Circle K was unable to lead today, YHC gladly took the Q.  Circle K had mentioned to YHC a few days prior that he was planning on doing a track workout.  This sounded like a good suggestion since YHC had never been in this part of town.  When YHC thinks of track workouts, the dreaded 800 fast workout followed by a 400 slow jog always comes to mind.  The PAX did not seem too enthusiastic about the suggestion but performed outstanding throughout the repeats.  Well done all.  With about 16 minutes left, YHC wanted to see some of the park, so the PAX took a slow job throughout Robious Landing Park.  The PAX got separated in Robious Landing Park, but in the end, the PAX made it back to the virtual SF a few minutes after 6:15 AM and all were in good spirits.

    Welcome Doublemint!!  YHC has been EHing him for about 9 months.  It appears all YHC had to do was post in Doublemint’s part of town.

    Annoucements:

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.

    It was a pleasure to lead this great group of men today.

    Phonics Out!

  • Exploration of the Atlee Trail

    Eleven locals stepped onto the grounds of Atlee High School for beautiful and humid Tuesday beatdown.  YHC had an unrealistic goal of what could be accomplished during the 45 minutes.  This is what occurred:

    COP – All IC

    • SSH
    • Don Quijotes
    • Arm Circles – 10 big, 5 small, reverso
    • Backwards lunge with front kick
    • Merkins
    • LBCs
    • Friddie Mercuries

    Mosey to the Chickahominy football field

    Triple Sprints – Split into groups of 3.  Two members stays on one side of field.  The other person goes to the other side.  One person sprints, tags the other member and then does 5 burpees.  The other member then sprints back and tags the 3rd member.  Each member will sprint 5 times.  After all have finished, the PAX then bear crawled to the middle.  After meeting in the middle, the PAX crab walked to the side.

    Mosey to the playground

    Pull ups – In teams of 2, complete 50 pullups.

    Mosey along the Atlee cross country trail to the bottom of the road.

    Triple Check – SSH, Merkins, run to top of hill, touch gate, and return. – Because of time, after one cycle, YHC called an audible and the PAX returned to the flag.

    COT

    YHC took us out.

    NMS

    There has been much talk in Mechanicsville about the size of the Green Acres AO at Pole Green Park.  We forget how large the Atlee HS/Chickahominy MS/Cool Spring ES AO.  After completing the triple sprints and the pull-ups, YHC led the PAX along the Atlee cross country team trail to an access road that runs along the football field.  This trail was built by the cross country team of the early 90s that included Anchovy.  YHC’s memory of the trail was that it was much shorter than it actually was.  By the time the ½ mile trail along with the ¼ mile jog to the trail was completed, it was 6:05 AM and the PAX was at least ½ mile from the SF.  Not only did YHC have to call an audible after one cycle, he also did not allow time to complete several other planned activities.  YHC’s poor time management was to the delight of many of the PAX members who were not looking forward to 2 more triple check cycles.

    Great job to the PAX today for staying with YHC during the long moseys.  Yard Sale told YHC that he was determined not to fall behind.  Mission accomplished!  YHC was also impressed that his 2.0 E.T. stayed with his dad the entire time.

    It was great seeing Anchovy and Sticky for their one year anniversary with F3.  Congratulations to you both!!

    Announcements

    • The Mechanisville Q Takeover is coming to an AO near you the week of June 5th.
    • ReeseStrong’s Cornhole & Rock ‘N Roll event at Marty’s Grill in Mechanicsville – June 10.  The event benefits the ReeseStrong Childhood Cancer Foundation.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  See Phonics for more information.
    • Fudd’s summer soiree (aka stock the bar) – June 10th.  RSVP to the pre-blast if you can make it — http://f3nation.com/2017/05/15/pre-blast-summer-soiree-at-fudds-house/
    • VQ Week starts June 26.  Sign up now before all of the slots are gone.

    Phonics out!

  • The Exploration of Green Acres

    Eight Davillians journeyed east to explore Pole Green Park at the inaugural Green Acres bootcamp.  Although we were only able to survey a small portion of the more 200 plus acres, there was excitement in the air as we laid a foundation for many future workouts at this AO. This is what transpired.

    COP – SSH, Arm Circles, DQs, LBCs, Bent Knee Jumps, Merkins

    Mosey to Bus Loop

    Run 3 laps around the bus loop doing the following at each light post:  Lap 1 – 3 burpees, Lap 2 – 5 WWII sit-ups, Lap 3 – 3 Jump Squats

    Mosey to hill separating the school from the park.

    Elevens:  Two-Count Break Dance Kicks and WWII Sit-ups

    Mosey to the field.

    Partner up – One partner runs while the other completes the following exercises:  46 Merkins and 222 LBCs

    Mosey back to bus loop and circle up in grassy median.

    Start in Plank Position, then IC 4 count Carolina Dry Docks/Merkins for total of 10.   Hold plank

    Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank

    Rotate to back plank – After about 20 seconds, IC – 4 count incline APD for total of 10 – Hold plank

    Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank

    Rotate to plank – After about 20 seconds, IC – 4 count rotating elbow planks.

    Recover and mosey back to flag

    NMS

    YHC has been thinking about starting an AO in eastern Mechanicsville for a while.  The purpose is to try to draw people from neighborhoods off Pole Green Road and Mechanicsville Turnpike.  Pole Green Park seemed to be the perfect location.  Although YHC was slightly disappointed that no FNGs showed up today, the 8 veterans that were present performed outstanding.  Today was more of an expedition of the park.  We discovered a bus loop, a pair of hills, and fields that seem to never end.  Future expeditions will hopefully discover many additional treasures in this 200 plus acre AO.

    Mumble chatter was quite high today with the following observations:

    1.  Lab Rat believes Break Dance Kicks is actually another exercise but believes the exercise we did today was the 2nd dumbest exercise he has ever done.  The dumbest was partner APDs.  YHC did not ask for a demonstration of partner APDs.
    2. Possibly the first F3 workout that side APDs and Incline APDs have been performed while the traditional APDs was not part of the workout.
    3. Lab Rat has the ups as was demonstrated while jumping over a rope fence today.
    4. Mudface has a great bit of knowledge about the historic Pole Green Church.
    5. Qing 3 straight mornings leads to sleep deprivation.  A huge thumbs up to TYA, Johnsonville, and anybody else who have Qed 7 straight mornings.

    YHC must apologize to Mudface.  A week and a half ago, YHC mentioned the possibility of a test run of the new AO on Thursday, May 4.  After hearing from others that they were not going, YHC was a no show as well.  2 days ago, YHC was told that Mudface showed up at the park for the test run.  Mudface drove around the park for a while to try to find the PAX.  After determining that one other PAX members were there and being questioned by a deputy as to why he was driving around the park, he did a solo workout.  Thank you Mudface for your dedication to F3 RVA.  It is requested by YHC that Mudface’s solo posting be recorded in Big Data and a letter of dedication be placed in his corporate file.

    Announcements:

    F3 RVA’s kickoff of F3 Charlottesville – 6 Saturdays starting May 20.  Try to make one of these.  See Lab Rat or TYA for more information.

    Ashcreek 5K – May 20 – Sign up on the F3 RVA team.  http://www.ashcreek5k.com/

    VQ week starts June 26.

    It was an honor and a privilege to lead this group today and be part of the new AO.

    Phonics Out.

  • How the years fly by

    12 outstanding warriors showed up for battle today at WDog.  The task were difficult, but all were successful in YHC’s one year anniversary with F3.  Here is what happened:

    COP – SSHs, DKs, LBCs, Merkins

    Mosey to the field in front of the Carillon.

    Triple Sprints:  In a team of 3, two members of the group are on one side of the field.  The other is one the opposite side of the field.  One member sprints across the field.  When he reaches the other side, his teammate sprints back.  After every sprint, individuals did 5 burpees.  When all teammates had completed 5 sprints, the team bear crawled to the center and planked.  After all PAX reached the center, the PAX crab walked to the hill.

    Mosey to the side of the Carillon.

    8 Minutes of Agony:  10 Donkey Kicks, 10 jump lunges, run to the tree (about 75 feet), 10 rotating elbow planks, 10 two-count Mountain Climbers, bear crawl back to the Carillon.  Repeat as many times as you can for 8 minutes.

    Mosey to the rusty cages.

    With a partner, complete 50 pull-ups in four minutes.

    With a partner, complete 50 jerkins in 3 minutes.

    25 WWII Sit-ups.

    Mosey to the circle

    25 WWII Sit-ups

    Starting in plank position, IC – alternate between Carolina Dry Docks and Merkins – 10 four-count

    Rotate into side plank position.  After holding for 20 seconds, IC – drop hip and then raise – 10 four-count

    Rotate into back plank position.  After holding for 20 seconds, IC – raised APD – 10 four-count.

    Rotate into side plank position.  After holding for 20 seconds, IC – drop hip and then raise – 10 four-count

    Rotate back into plank position.  After holding for about 20 seconds, IC – alternate between Carolina Dry Docks and Merkins – 10 4-count

    Recover and mosey back to SF.

    YHC took us out.

    NMS

    YHC was really excited today at his first attempt to Q at the Carillon for his one year anniversary with F3.  YHC remembered the advice Lab Rat gave to him for his VQ at Daville back in August:  You need to make your first Q hard.  YHC felt he was ready for that challenge in his VQ at WDog and believes that mission was accomplished today.  The weather being around 49 degrees was perfect for today’s workout.  All PAX members performed well with every task.

    YHC has really enjoyed his year with F3 and looks forward to many additional years.  Thank you to Lab Rat for EHing YHC a year ago.  Thank you to all the PAX members as well for your fellowship during the past year.  YHC has been able to visit AOs in the city, the southside, the west end, and Mechanicsville and has enjoyed every experience.  The Carillon is such an amazing AO as well.  Growing up in the city, YHC looks forward to every opportunity to workout there.

    Announcements:

    TYA is leading the F3 RVA to F3 Charlottesville expansion workout on May 20.  This will be the first of 6 Saturdays that F3 RVA will be heading out to Charlottesville.  Try to join them for one of the trips.  For more information see TYA or Lab Rat.

    VQ week – June 26 – need first time Qs for that week as well as those who have not Qed at a particular AO.

    Ashcreek 5K – May 20 – Register for the F3 RVA team.  http://www.ashcreek5k.com/index.html

    Wilson’s golf tournament – May 19

    New AO for Mechanicsville – Starts tomorrow (May 11) at Pole Green Elementary School.  EH people in the 23111.

    June 10 – ReeseStrong’s Cornhole & Rock ‘N Roll – Bands start at 11 AM, Cornhole tournament starts at 12:30 PM.  For more information, see Phonics or visit http://www.reesestrong.org/cornhole-and-rock-n-roll/.

    May 21 – Powersprint Triathlon – Shady Grove YMCA in Glen Allen.  Join Flipper for this event.

    Wednesday hill runs have started.  For those doing BRR, great way to prepare for the event.

    It was an honor to lead this group today.

    Phonics out!

  • 364 days and counting

    It’s May!  It’s 42 degrees!!  What is going on?  18 Pax members stepped onto the grounds of Atlee High School for the beatdown that was getting ready to occur.  This is how it went:

    COP:  SSH, Don Quixotes, Arm Circles, LBCs, Merkins.

    Mosey to the Soccer Field.  Begin Phonics’s Least Favorite Things.

    1.  4 corners:  Richard Kimbles, Burpees, Merkins, WWII Situps.  The PAX completed two laps.  Instead of having a number of each exercise, the PAX moved to the next corner when the Q announced to move.  This allowed the PAX to move from corner to corner today.

    Mosey to the School.

    2.  3 Stations

    1.  Start in Balls to the Wall Position, walk on hands to Plank position, walk back to Balls on the           Wall, then Walk to Plank.  Movement was directed by Q.

    2.  25 WHII Situps

    3.  The People’s Chair

    4.  Recover and Repeat all 3.

    3.  Mosey back to the soccer field.  Get in a team of 3.  One team member would go to the end of the soccer field.  One team member would sprint to the other side of the field.  When completed, the other team member would run back.  When completed, the 3rd member would sprint to the other side.  After each team member completed his sprint, he did 5 burpees.  This kept going until each team member had completed 5 sprints.  When all 5 were completed, the PAX bear crawled to the middle of the field.

    4.  IC, 10 rotating elbow planks followed by 20 Mountain Climbers.

    COT:  YHC took us out.

    NMS:  

    364 days ago when YHC first posted at Daville, there was rain, thunder, and 4 PAX members.  Today, it was 42 degrees and 18 PAX members.  It’s been awesome to see the growth of Daville.  With the weather being perfect, it YHC wanted to challenge the PAX to many of the exercises that he has struggled with over the past year.

    Lab Rat introduced YHC to Richard Kimbles at his first post.  YHC was unable to complete one.  (Mostly because of a lack of coordination.)  After a year of practice, YHC has finally figured out the exercise.

    Two weeks ago at the inaugural Heartbreak Ridge, Toga took one of YHC’s least favorite exercises, Balls to the Wall, to the next level by having the PAX walk out to Plank Position.  That was one of the most difficult exercises YHC has ever completed.  That made it a must for today’s workout.

    All PAX members were outstanding today.  Despite the difficulty of some of the exercises, there was plenty of mumble chatter throughout the PAX.  Welcome Macro!  Glad you were able to join us.

    Announcements:

    New AO starts this Thursday, May 11 at Pole Green Park.  EH those in the 23111.

    Ashcreek 5K is May 20 – Join the F3 RVA team.  For information, see Spit or visit  http://www.ashcreek5k.com/.

    F3 is expanding to Charlottesville.  See Lab Rat if you are interested in helping.

    Phonics out.

  • A Visit to 13 Acres

    8 PAX members gathered in the parking lot for a MLK Day beatdown.  A virtual flag was planted and we were off.  This is what happened.

    COP

    13 SSHs IC, 13 Don Quixotes IC, 13 Merkins IC, 130 LBCs IC

    The THANG

    1.  For 8 Minutes, do as many as possible of the following:  10 Donkey Kicks, 10 Carolina Dry Docks, bear crawl 10 yards, 25 LBCs, 10 Break Dance Kicks, crab walk 10 yards back to school and repeat.

    Saab gave a 20 count.  Mosey to bus loop.

    2.  Partner up for relay.  One partner will sprint around the bus loop.  He will then tag the other partner who will do the same.  Each partner does this 4 times.

    Toga gave a 20 count.  Mosey to playground.

    3.  TABATAS – Three 8 cycle rounds.

    • Round 1 – Tuck Jumps/Angled Knee Jumps
    • Round 2 – Merkins – start with close grip for cycle 1 get wider each cycle until cycle 4.  Repeat close grip to wide grip for cycle 5 – 8.
    • Round 3 – LBCs/Mountain Climbers.

    Lockjaw gave a 20 count.  Mosey back to flag.

    Numberama, Namerama, YHC took us out.

    Moleskin

    It was an honor to lead this PAX for MLK Day at an AO that YHC knew so well growing up.  Before Holton Elementary School was built in the late 90s, this was a city park know to many in the area as Thirteen Acres.  (YHC is unable to confirm if this was the actual name.)  It was a large open space with a playground and a house that remains on the property.  When Holton Elementary opened in 1999, it was the first new school the city had built in many years.

    The theme during the COP was 13.  All exercises had 13 in them.  The AO is close to mile 20 for the Richmond Marathon.  To help the PAX get through the mile 20 wall, we worked continuosly for 8 minutes.  During the 8 minute exercise, most completed at least 3 cycles with Toga completing at least 3.5 cycles.  Outstanding work!  During the relay repeats, YHC noticed that Saab got stronger with every lap.  All PAX members performed well during difficult TABATA cycles although YHC had nothing left at the end the Merkin cycle.  YHC was most impressed today with his youngest son who was dressed and ready to go without his alarm going off at 4:40 AM.  Great job E.T. (Evil Twin)

    Announcements:

    Thank you to all for allowing YHC to lead today!

    Phonics

  • DaVille’s parking lot lights work before 6 AM!

    What a great feeling morning in DaVille.  With temperatures in the 60s and the parking lot lights on, the atmosphere was perfect for 12 men to end the workout with a Tabata beatdown.  Here is what we did:

    COP:

    • SSH  x 15
    • Don Quixote  x 15
    • Arm Circles x10 little, x5 big, Reverso
    • Merkins x10
    • LBC x 20

    The Thang

    • Partner Suicides:  The first partner sprints to and from the first cone.  The second partner then does the same.  Each partner will run to and from the 1st, 2nd, 3rd, 4th, then 3rd, 2nd and 1st cones.  Plank when complete.  Repeated with exception of counting down at the end.
    • Mosey to the school
    • 8 minute variety set:  10 Donkey Kicks followed by 10 Jumping Lunges.  Jog about 20 feet.  10 Hand to Elbow Merkins followed by 20 Mountain Climbers.  Bear Crawl to begin the circuit again with Donkey Kicks.  Do this for 8 total minutes.
    • Mosey back to field
    • 3 Sets of Tabata  (All had 8 Cycles for total of 4 minutes per set)
      • Set 1 – Alternate – cycle of Tuck Jumps followed by cycle of Angled Knee Jumps.
      • Set 2 – Merkins – For first 4 cycles, hands should be close and spread them each cycle until you are doing a wide grip Merkin by the 4th cycle.  Repeat.
      • Set 3 – Alternate – cycle of Burpies and a cycle of Friddie Mercuries.
    • Mosey back to Shovel Flag

    NMS

    In planning for his VQ, YHC had two huge concerns.

    1.  How dark it was the prior week because LabRat got lost while leading the PAX through the back of the campus.

    2.  What are the F3 names for many of the exercises YHC plans to do?

    Anticipating it being extremely dark on the Atlee campus, YHC arrived at 5 AM with cones and flashlights to set up the Suicide course.  What a pleasant surprise that the parking lot lights had been turned on by 5 AM throughout the campus.  This made YHC not worry too much about concern #2.

    While determining the exercises for the 8 minute variety set, YHC remembered what LabRat had told him about Qing:  Do a few exercises that you are good at and a few that you suck at.  The two YHC sucks at were Donkey Kicks and Bear Crawls.  Those two exercises gave the appearance that 8 minutes seemed much longer as pointed out by Sticky.

    Tabata was new to most of the PAX.  During the Merkin set, Circle K reminded YHC that people had to work that day.  YHC may have forgotten that detail since he was off.

    It was a pleasure leading this great group of men this morning.

    Announcements:

    • ReeseStrong 5K is September 17.  F3 team is currently in 3rd place.  Great job.  F3 will set up a tent.  For questions, see LabRat or Phonics.  The website is http://www.reesestrong.org/reesestrong-5k/.
    • DaVille now has a Facebook Messenger group with F3 nicknames.  This is a good way those who workout at DaVille to communicate with each other.
    • A run is going to be added on Mondays.  We will meet up at Atlee High School.  LabRat will set this up.
    • Saturday at Dogpile, wear a flannel shirt.  It is the 25th anniversary of Smells Like Teen Spirit.
    • For those that have yet to sign up to F3, we have a much simpler process now. Text F3RVA to 97000, process takes about a minute. That’s it! This will put you in the database, which will allow you to contribute to back blasts. Also, we will have emergency contact info in case something happens at a workout.

    Spike took us out.