Author: Phonics

  • A Simple Hot Potato Plan

    Five gentlemen gathers on the grounds of Atlee High School at various times for a simple plan. We would run, do a hot potato bootcamp, then run again. This is what likely occurred.

    Opus leads the PAX in a mosey along the road that goes around the campus that is just shy of 1.5 miles.

    Spit takes the lead

    COP – SSH, Arm Circles, Imperial Walkers, Flutter Kicks, American Hammers, Hand Released Merkins, probably something else.

    The Thang

    WW2/Merkin – Do this 20 times – one WW2, then flip over and do one Merkin

    Bulkhead takes the lead

    Dora – With a partner, do the following: 100 scull crushers, 200 snow angles on your stomach, 300 mountain climbers while other partner runs around parking lot.

    Opus leads the PAX in a final mosey around the campus for another 1.5 miles.

    Phonics takes the lead and calls for stretching on your own for 3 minutes.

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

    NMS

    Good to be out this morning for perfect weather and a perfect group to exercise with. YHC had nothing to do with the plan but it was simple and worked out great. Because the plan kept us together, much mumblechatter occurred. Spit ran 30 minutes before we got there and then left 30 minutes early so he missed out on the Dora and final run. Over the next few weeks, YHC hopes to post more because he will likely be out all of March and much of April.

    Gotta Run!

    Phonics

  • The Partner Mile

    Four men left their warm homes to venture into cold parking lot of Atlee High School. YHC had held onto the Partner Mile idea for a while in hopes that an even number of PAX members would post. Today was the day. This is how it went.

    COP – All IC

    SSH, Don Quixotes, Helicopters, One legged bench assisted lunges, other leg, arm circles, reverso, Raised APD dips.

    Mosey to the middle school track

    The Partner Mile (maybe we only did the Partner 1000) – For 4 laps (maybe only 2.5), do the following with a partner for each lap:

    • Partner Carry 100 meters
    • 10 Booyah Merkins
    • Run the turn
    • 20 PLTs each
    • Wheelbarrow 100 meters
    • 10 Partner Plank Derkins each
    • Run the turn
    • 20 pullups between the partners

    Mosey back to flag for 2 MOM – American Hammers, Freddie Mercuries, Heels-to-Heaven, One legged APD, other leg, countdown from 30 – 0 for 6 inches.

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

    NMS

    What a great day to post on this MLK day. It was chilly but the COP followed by the Partner Mile quickly warmed us up. Having not done the Partner Mile before, YHC was unsure how long it would take. It appears with any type of mosey to the track and a COP, 45 minutes might not be enough time. Add into this several shoulder issues, multiple audibles were necessary including substituting the Wheelbarrow for lunges and shortening the length to 2.5 laps instead of 4 laps. When YHC first joined F3 almost 7 years ago, Partner Carries and Wheelbarrows were common especially at Dogpile. It’s been a while since YHC had done either of them. It was nice having them back, well maybe just the Partner Carry.

    Announcements – The Frozen Triangle is this Saturday at Dogpile at 6 AM. This is a can’t miss CSAUP. It should be completed by 9 AM.

    It was an honor to lead this outstanding group of men today. Have a great day everybody!

    Gotta Run!

    Phonics

  • 16 Degrees with a 100% chance of bare knees

    One Davillian and one travelling from the south met in the parking lot of Atlee High School for a 16 degree beatdown. Honeydo would have been proud as both PAX members were exposing their knees in this cold weather. This is what transpired:

    COP – All In Cadence in counts of 10, 15, or 20.

    SSH, Don Quixotes, Helicopters, One legged lunges, switch legs, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, LBCs, Heels-To-Heaven, One legged APD, other leg, Rosalitas

    Partner Suicides – One partner runs to first trees as other partner does an exercise. Once back, the other partner runs. Each tree was further so each of the partners ran 3 times and did increasing exercises of of the following.

    • Round 1 – Merkins – 5, 10, 20
    • Round 2 – Jump Squats – 5, 10, 20
    • Round 3 – Burpees – 2, 4, 8

    Balls/Plank to the Wall – Hold yourself in Ball-To-The-Wall. After about 20 seconds, walk self down to Plank-to-the-Wall. Hold for 20 seconds. Walk self to balls and repeat balls/plank.

    Raised APD Dips – In Cadence – (10)

    Pull-up Hangs/Merkins – Alternate between the 2 of us. Pull yourself up and count down from 15. Once you reach 5, start slowing lowering yourself. Then do 10 Merkins of your choice IC. We did 3 rounds of this.

    Suicides – 2 on the basketball court followed by 25 LBC after the first and 25 Freddie Mercuries after the 2nd.

    Plank-O-Rama – All IC – 10 CDD/Merkins, rotate to side for 10 lower hip and raise, followed by 10 back planks with lowering and raising but following by 10 lowering hip and raising on other side. The last was 10 rotating elbow planks. Ended with holding 6 inches for a count of 30.

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

    NMS

    Thank you Florence for travelling and joining me for this Respect Eve workout. We only explored a small portion of quite a large AO. Florence arrived a few minutes before YHC arrived and explored quite a bit of the AO before he found YHC parked in the front of the school. A lesson that both PAX members learned this morning is to invest in cold weather gloves. Gloves less than satisfactory for the temperatures of today can make the experience miserable.

    Announcements

    • NYE convergence – This Saturday at Dogpile at 6 AM.
    • The return of the Frozen Triangle is coming to 3 AOs on January 21. Be afraid and ready for an unforgettable morning.

    It was an honor to lead this morning. Well done!

    Gotta Run!

    Phonics

  • Pickleball courts, pull-up bars, and no sand volleyball court, oh my!

    Twelve gentlemen, most unaware it was the Merkin Challenge Month, posted to GridIron expecting less than 300 merkins. Two travelers, looking to go west, led the PAX in a merkin intensive beatdown that went something like this.

    Opus Q

    COP -All IC – Merkins, hillbillies, crabcakes, scorpion kicks, arm circles, copperhead squats, IW, freddies, crunchy frogs

    Bear Crawl Mixer

    • Bear Crawl left, 5 merkins, bear crawl right 5 merkins
    • crawl bear out, 5 HRM’s, bear crawl in 5 HRM’s
    • r hand out , then L leg out, bord dogs, then do the other way
    • cobra, downward dogs

    Dora

    Partner Up and do -100 Surf Jacks, 200 Merkins, 300 LBCs while timer runs to Burning Bushes and back.

    Phonics Q

    Mosey to Pull-up bars. Along the way, stop at bleachers for 10 APD Dips IC. Stop again to do 10 Merkins and 5 Burpees.

    Chin-Up Hold/Merkins

    Hold your chin above the bar as Q counts down from 15. As he reaches 5, slowly let yourself down. After this is completed, do 10 Merkins IC. Then alternate Q. We did this for 8 rounds and were led by YHC, Chumbucket, Tater, Fireman Ed, Blue Moon, Attila, Mariner, Lighthouse.

    Triple Sprints

    In Group of 3, one member sprints towards 2nd member. 2nd member then sprints back while 1st member does 5 burpees. 3rd member then sprints as 2nd member does 5 burpees. Do this 5 times then bar crawl to center for 10 merkins.

    Mosey to parking lot.

    Four corners – Lunge to first corner and do 10 jump squats. Karaoke to 2nd corner for 20 Monkey Humpers. Run backwards to 3rd corner for 30 Heels-To-Heaven. Karaoke to 4th corner for 40 WW2s.

    Plank-O-Rama – Circle up in Football Field. Do the following: 10 Carolina Dry Docks/Merkins IC, hold plank then rotate to side plank. 10 IC- Lower hip and raise hip then hold, rotate to back plank – 10 IC – Lower and raise butt then hold plank, rotate to other side, 10 IC – lower and raise hip then hold plank, rotate to normal plank – 10 IC rotating elbow planks followed by 20 IC Mountain Climbers.

    Mosey back to SF

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

    NMS

    YHC has really enjoyed the DaVille Monthly Takeovers because he has met a number of F3RVA members throughout the region and has been able to explore many of the AOs. Not posting at Gridiron for several years, YHC had no idea that the sand volleyball court had been removed and the county had added 11 pickleball courts, a huge playground, and a pull-up bar system that is comparable to the Rusty Cage at Dogwood Dell. Wow, what an upgrade to an already terrific AO.

    For the Merkin Challenge, the total count was 330 if Carolina Dry Docks don’t count and 340 if they do count. YHC needs a judge to determine.

    For 2022, DaVille has one more takeover left on Sunday, December 3. Here we come Sunday Funday and Off the Books if that’s an AO that needs to be covered. Will DaVille continue this into 2023? Only time will tell.

    Announcements:

    Good luck to those F3 PAX members doing the Richmond Marathon next week including Chum Bucket and Johnsonville!

    Join the November Merkin Challenge. F3RVA is taking on the entire state of New Jersey. Merkin goes for the month range all the way to 10,000 by Hardywood. Visit Slack to sign up.

    Outstanding job today men! This was a challenging beatdown and met every challenge.

    Gotta Run!

    Phonics

  • The DaVille takeover brings the Burpee/Merkin Ladder to WTH.

    Eight men including a northern traveler who was attempting a takover gathered at Pocahontas Middle School for a running beatdown that went something like this:

    Short mosey followed by COP #1 – SSH then 1 burpee and 2 merkins.

    Mosey down Three Chopt, right on John Rolfe, run 1 block then right on Liesfeld followed by COP #2 – Helicopters then 2 burpees and 4 merkins

    Mosey a few blocks followed by COP #3 – Don Quixotes followed by 3 burpees and 6 merkins.

    Mosey a few blocks followed by COP #4 – Arm Circles (10 small, 5 big), then reverso followed by 4 burpees and 8 merkins.

    Mosey onto the lake trail. COP #5 – Lunges (1 leg at a time, then other leg) followed by 5 burpees and 10 merkins

    Mosey further down trail COP #6 – Angled knee jumps followed by 6 burpees and 12 merkins

    Mosey back to Pocahontas MS for COP #7 – LBCs and 1 legged APD/other leg followed by 7 burpees and 14 merkins.

    Chutes and Ladders – In bus loop, do 5 half burpees at start, run 2 lights and do 5 half burpees, run back one light, run 2 for 5 half burpees. Do this until the bus loop is complete. (8 light post) followed by 8 burpees and 16 merkins.

    Mosey to track. Sprint straightaways, slow jog the turns. Do 2.5 to 3 loops of the track.

    Mosey back to the VSH. Total distance 3.3 miles

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

    NMS

    A few years ago, Splinter did a COP that he did increasing burpees after every exercise. YHC then led a bootcamp at DaVille about a year later that he did the same thing but added increasing merkins to it. A few months ago, Helix and YHC during a DaPile bootcamp did the same thing except during a run. This is what was attempted today. Run a little, circle up, do an exercise, then burpees/merkins then run a little more.

    What YHC learned from today’s running bootcamp.

    1. Going a 5K in a bootcamp is not easy. With about 7 minutes left, we were only at 2.4 miles even though we had been moving continuously the entire time. COP exercises and burpees/merkins takes some time and gives 0 miles. The track was the fastest way added the necessary distance in a short time.
    2. The campus of PMS gives lots of running options.
    3. The area has many shopping centers, neighborhoods, and trails that can lead to a large variety of activities.
    4. Still unsure where a good spot for pullups is for 8 people in this area.
    5. The Q of WTH is often determined by who showed up Wednesday mornings.
    6. With several school divisions out of school today, this is a good day to have high school seniors fill out college applications. Thanks for the suggestions Whitesnake.

    Announcements

    • Beer Mile – October 29
    • Fellowship Luncheon – Next Tuesday (2nd Tuesday of the month)

    It was great meeting many of you today, and it was a pleasure to lead so many outstanding PAX members. Well done everybody!

    Gotta Run!

    Phonics

  • Northern Timberwolf Takeover

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

    COP

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

    Mosey to bus loop for Chutes and Ladders.

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

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

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

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

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

    Freddie Mercuries, Hold 6 inches for 30 count.

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

    NMS

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

    Announcements

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

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

    Gotta Run!

    Phonics

  • Taking over Satan’s Hill

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

    COP

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

    Mosey to end of parking lot and partner up

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

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

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

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

    Plank-O-Rama

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

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

    NMS

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

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

    Announcements

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

    Gotta Run!

    Phonics

  • I’ll have the shorter distance please

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

    The Route

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

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

    NMS

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

    Announcements

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

    Great job today everybody!

    Gotta Run!

    Phonics

  • Let’s Go with Plan B

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

    COP

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

    Pullups hangs and Merkins

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

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

    Mosey to picnic tables by Atlee

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

    Triple Jogs/Burpees/Freddie Mercuries

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

    Mosey to VSF for stretches

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

    NMS

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

    Announcments

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

    Gotta Run!

    Phonics

  • I Don’t Think We’re Alone.

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

    The Route

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

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

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

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

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

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

    NMS

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

    Announcements

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

    Gotta Run!

    Phonics