Spring break could not deter a loyal PAX from coming out to Heartbreak on a glorious Tuesday morning. Mumble-chatter was persistent, but it did not deter YHC from sticking with the plan. Here is how it went down:
COP
SSH
Russian soldiers
DQ
Punitive burpees as Gypsy was distracting the PAX
Arm circles – forwards/backwards
Helicopters
Scorpion kicks
Merkins
LBC
Mosey to the blacktop
Four corners with 10, 15, 20, 25 reps at each corner
HRM
WWII sit-ups
Monkey humpers
Crab cakes
3x check
Balls to the wall
Reverse crunches
Run
Mosey to the jerkin gym for a jerkin ladder (8 down to 1 by 1)
Mosey to the parking lot for COT with YHC taking us out
Lots of mumber-chatter today. As usual, YHC brought high reps, limited variation. If you do not like it, sign up to Q. Also, do as I say, not as I do. There is method to my madness Handshake. Somewhere Gypsy is still whining. Good to have Bacon Bits out there, despite nursing a calf injury. T-claps for our man as he continues to impress.
An even 12 rose to take on the hills of Westham. YHC surprised them with a relatively flat course today.
Out the River Road exit and hang a left to cut in front of the shopping center, across the bridge and head east/downstream on Riverside. 4s turn around at Oxford, 5s at Rockfall, and 6s at the quarry. Return via the Bat Cave.
YHC took us out.
Announcements:
4/24 Tomato Relay – See Spit for details.
BRR – Still a few spots remaining and plenty of time to train and taper for the September 10-11 race. See TYA for details.
I’m very thankful to live in the USA. I know, like any country in the world, we have our problems and still have a long way to go in improving our problems. But think about this, of the COVID vaccine doses given globally, about three-quarters have gone to only 10 countries. At least 30 countries have not yet injected a single person. Imagine if you were a person with pre-existing conditions or an elderly person living in a country that has extreme poverty and hasn’t had any access to COVID vaccines. I’m praying we can distribute our excess COVID vaccine doses to countries that really need it. There’s so many variables and hoops to jump through with that but hopefully we can figure out how to do it. Let’s be thankful for what we have in this country while always seeking to get better. There’s many, many reasons why people from countries all over the world want to immigrate to the USA. We’re blessed enough to already live here. Love y’all and God bless!
With so many great sporting events in April, why honor just one? Here’s what went down.
Mosey to the front field.
COP (IC)
SSHs
Cherry Pickers
Don Quixotes
Copperhead Squats
Arm Circles
Hand Release Merkins
Freddie Mercurys
Imperial Walkers
Mosey back to parking lot triangle
Ode to Opening Day (Sprints)
Single
Double
Triple
Home Run Trot
Mosey over to Holton Fairway (Masters week)
Amen 4 Corners – 4 Rounds (18 Reps)
Merkins
Jump Squats
LBCs
Carolina Dry Docks
Mosey to BBall Court
March Madness Conveyor Belt (2 rounds)
Guard – Dribble the court and drive to the hoop for a lay-up
Post Players – Merkins, WWIIs, SSHs, Lunges, Heels to Heaven, Monkey Humpers
Mosey to the back field for F3 Pro Day
40 yd Sprint (repeato)
Merkins til you drop
Mosey to the side wall for a Hockey Fight (3 Periods)
P1 – Bear Crawl around tree, backward skate back
P2 – Line change wall sit
10 Burpees OYO
Mosey back to the parking lot
Mary
LBCs, Right Leg LBCs, Left Leg LBCs, No Leg LBCs, Reverse Crunch, APDs
Ring of Fire
Mosey to VSF
Burpees for time
Numberama, Nameorama, COT
MOLESKIN
Perfect conditions for an evening beatdown. YHC loves sports and April has some great ones going on between the NCAA Championship, the Masters, MLB Opening Day, and the NFL Draft. Throw in the end of NHL season and what else could you need? Thanks to the guys for playing along with something just a little different. And thanks to Baylor for putting a few bucks in YHC’s pocket.
A group text went around last night and it appeared there would only be two for Breakfast Club, when time came there was only one. YHC waited a few minutes and rolled out. Typical route out and around the lakes.
On the return journey Corned Beef volun-told Hash to run with YHC. it was good to chat with him and hear about his experiences his Freshmen year at George Mason. With the exception of VMI not having his desired Major Hash almost said he regretted not going to VMI, apparently misery with company is better than misery alone.
4 Davillians made it out for the First Saturdays at DaPile. We moved the AO location to Rutland this month since it would give us a longer straight running loop.
This is how it went down
Warmup – Bernie Saunders run around the parking lot loop
50 Minute Run (The Hard Way) – Very simple, 25 minute run out going over the bridge, through Atlee HS, into Honey Meadows stopping after each mile to complete 25 Merkins and 25 Squats. Turn around after 25 minutes back to the clubhouse and repeat.
2 MOM – Various stretching exercise and a few lunges
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Since most of the DaVille PAX right now is training for the relay, YHC made sure this would be a run day with a little mix of bootcamp.
The PAX did great getting in 5 miles and YHC pushed a little hard getting in 5.6 miles
Great 2F time at the Local Cup afterwards
ANNOUNCEMENTS
Still time to sign up for the DaVille Relay. See PreBlast and reach out to YHC if you are interested
Winter was back with cold temps and light crowds. Quality, not quantity, of the PAX today. Here is how it went down:
COP
SSH
IW
DQ
Arm circles – forwards and backwards
Helicopters
APD
Merkins
LBC
Burpee march – 1 burpee for each parking spot down the parking lot (15 total) with 20 WWII sit-ups at the end, rinse and repeat 5x
Mosey to the pull-up bars for a 4 corners
10 pull-ups
20 step-ups at the picnic tables
30 LBC
40 flutter kicks
Rinse and repeat 4x (today is the Final 4)
Mosey to Striker Park for a mini-Michigan
Mosey back to parking lot for a 3x check
Run the parking lot
Balls to the wall
Reverse crunches
COT with YHC taking us out
Great work for the PAX today. As always, the most fit PAX member was the most vocal about the mini-Michigan. Thanks Gypsy for a big dose of irony. Yes, we did it on a soccer field, so the mini-Michigan was slightly more strenuous. YHC simply told Gypsy that size matters. Bigger is better. Strong PAX, strong work today. Happy Easter men!
YHC arrived this morning in time to calibrate the group and determine potential workout venues on this cool 30 degree crisp morning. With the PAX all ready to rock here is what went down:
We mosey to the missing statue spot at the intersection of Blanton Ave and Trafford Road and we circle up for the cop
We mosey to the set of stairs next to the steep fenced hilltop on Blanton for our first triple check:
Partner 1(P1) runs to top of step and back down 2x’s as the timer, P2 Planks for the entire time and P3 performs LBC’s. All rotate through each exercise and this completes one rep. We do this 2 more times for a triple check.
We mosey back to COP location for a touch a tree triple check. We again divide into groups of 3 and P1- touches 4 trees and returns as the timer, P2 Performs Dips, and P3 performs Dips. All rotate through each exercise and this completes one rep. We do this 2 more times for a triple check.
We mosey to the long field in front of the Va War memorial for 4 corners as a group on your own pace we perform, 10 merkins in Corner 1(C1), C2-20 LBC’s, C3 30 Squats, C4 – 40 lunges (20 each leg). We run between each corner. We do this rotation 2 more times for another triple check. The faster PAX planked while the other caught up.
Now it is time for some concentrated ab and upper body work so we mosey to the Ha’ Penny Stage to grab a coupon and circle up and YHC led the coupon work out. We performed 15 arm curls with YHC calling cadence, then 10 block merkins YHC calling cadence. Finally 10 WW2 sit ups with the block with YHC calling cadence. We did this two more times (though Double mint lobbied for a double check!) The last round we did on your own after the curls. The faster PAX planked while the others caught up. We return the blocks and mosey to the flag for some Mary.
Mary
We circle up for some stretching as we pounded our legs today so we wanted to make sure everyone was properly cooled down and stretched.
COT
Namerama, Numberama – Bacon Bits took us out today in Prayer. YHC is honored to lead and hopes everyone has an enjoyable Easter Weekend…Cheers…CB
Moleskin
YHC signed up to Q this day weeks ago figuring it is spring, we will have some daylight and likely short sleeve workout Sunny and 70 morning. Well we had a cold front, and Day light savings, haha cold and gloomy. I will say it is awesome to see some F3 brothers that I have not seen in awhile, with the many additional AO’s being created due to COVID 19, people’s work schedules, etc. there are many options for the RVA gang. The summer tour will likely take all summer to execute…and you may even have to get up at 4:30am to hit some of the Early Bird workouts. Great to have these options.
The 2021 Daville RVA relay is coming up Saturday April 24. Please contact Spit or YHC if you are interested and bring your 4 man team to this exciting and fun event. This is great for all runners as we have a 5,4 and 3 mile loop. T-shirts are 25.00 with the above logo on the back. Check out the prebalst on the F3 RVA website and we hope to see you there.
Also 1st Saturdays of the Month Doublemint is hosting the historic Evergreen Cemetery clean up see link below for details:
