Category: Richmond, VA

  • L(otta)BCs

    11 Davillians and 2 summer tourists stormed into the parking lot this morning for another humid time in the gloom that went something like this…

    Mosey to the far side of the building.

    COP All IC – 25 SSHs, arm circles, 10 don quixotes, 10 hand-release merkins (HRMs), 10 plank jacks, 10 HRMs, 10 tempo LBCs, 20 crab cakes

    Mosey to the front corner of the building.

    L(otta)BCs

    Start with 10 LBCs and go to the four corners doing 20, 30, 40 LBCs and return to the starting place to wait for the PAX holding six inches. 25 LBCs IC (50 total). Do 60 LBCs and go to the four corners of the field doing 70, 80, 90 LBCs and return to the starting place to wait for the PAX holding six inches. 50 LBCs IC (100 total).

    Mosey to the pavilion

    Ring of Indian Bear Crawl Catch Me If You Can

    Each person finds a bench and holds the derkin position. The first person does 5 derkins and takes off in a bear crawl around the pavilion. The next person does 5 derkins and follows. Every person does a derkin when someone passed by. Continue until everyone goes.

    Mosey to the flag

    6 MOM – All IC – 20 flutter kicks, 20 american hammers, 20 alabama prom dates, 20 freddie mercuries, superman to finish

    Numerama, Namerama, Announcements, YHC took us out.

    Announcements – Labor Convergence at Twin Team, Prayer requests for the member of the PAX who discovered the 90% blockage after the F3 workout.

    NMS:

    YHC received a healthy dose of trash talk from Mudface yesterday about the Q. Messages like, “Should I bring a pillow?” and “Are we going to be stargazing for the workout?” were included in a barrage of trash.

    YHC took note and let that be his inspiration for designing the workout.

    The PAX had ample time to look up at the sky. The early sunrise led to no star sightings but there were some birds flying through the air at points.

    Honeymoon and Marmaduke found their way to The Creek without any location issues and added to the normal PAX. DaVille counting was utilized though there was a push for foreign words like “eleven,” “twelve,” and “thirteen.” It has been fantastic have Grabber back with the PAX along with some of the newer PAX.

    The figure 8 path for the L(otta)BCs stretch seemed to add some variety to the normal four corners. Emoji displayed his pipes by singing loud and on key for the supermans. YHC tried to hold out the final note to prolong the exercise but had less oxygen this morning due to the humidity.

    T-claps to Rainbow for joining us this morning as the only 2.0. YHC’s 2.0 was non-committal and decided to stay in the fart sack this morning. She will be “rewarded” with no dessert for at least 24 hours or even a week or maybe a month or perhaps a year…

    Every F3 morning is an adventure and no morning is the same. Let’s keep it rolling!

    The Carpenter

  • Trips and Dips or Double Dippers?

    6 Mighty men of valor posted for what would be a great start to end the week and get ready for the weekend. With no one willing to grab the Q before day of, Tobit took the lead on what would be a hot potato adventure.

    This is how it went down, only the names have been changed to protect the guilty.

    Tobit – COP

    SSH, Don Q, Helicopters, LBCs, ??? possibly a few others YHC was still waking up.

    Doozy –

    Mosey to the bus loop for a triple check, American Hammers, Squats and Run the loop all X3

    Mosey around the bus loop and back to the basket ball courts for a little 4 corners. Corner 1 – 10 Merkins, run to Corner 2 – 10 Merkins, 20 LBCs, bear crawl to corner 3 – 10 Merkins, 20 LBCs, 30 Lunges, backwards run to corner 4 – 10 Merkins, 20 LBCs, 30 Lunges and 40 Monkey Humpers and bear crawl to start.

    Mouse Trap – (Murph Prep course)

    Mosey to the play ground for 6’s – 5 pull up / 1 burpie subtract and add until you get to 1 pull up / 5 burpies

    Mosey outside of playground to JRHS back road and Indigenous people run to the home team bleachers. A triple check was called and then audible to a partner up. Dips and run bleachers X 4. Mumble chatter was if this had been a triple check then Trips and Dips would be an appropriate name but sense it was a partner up it could be named a double dip.

    Honey Do –

    Mosey outside of track area to the sidewalk along the front, partner up donkey kicks and run to the middle light pole X2.

    Mosey back to the flag, reverse LBC’s, flutter kicks and American hammers

    To the best of my knowledge and from what my memory allows this is the truth, the whole truth and nothing but the truth of what went down.

    Numbers and Names – Honey Do took us out

    Prayers:

    Exit Row quick recovery, Doozy Job

    Notes:

    Sugar Sock 40th Birthday Party like a Rock Star at Ardent 6 – 10

    Labor Day Convergence – Timberwolf (???? Someone fact check that location for me please)

    September camping trip, beer drinking and corn whole

  • Bent It Like Jacob

    10 Warriors of the gloom including 2 summer tourists enjoyed a tour around the AO today.

    This is how it went down

    Mosey through the campus style school, around the back, then up to the side for COP on the basketball court.

    COP – SSH, Helicopters, DQ, Copperhead Squats, Freddie Mercury, Tempo LBCs, HRM, Mtn Climbers, Arm Circles

    THANG

    Bent Jacob #1 – Using the hill next to the track, start with 7 Merkins, 7 Polar Bears up the hill, run to the top for 7 Burpees. Run back down, rinse, and repeat for 6 – 1.

    Mosey to the courtyard

    Triple Check – Skull Crushers, Dips, Lap around the building/trailer

    Bent Jacob # 2 – Using the hill behind the school, start with running up the hill for 7 WWII Sit-Ups then run down for 6 WWII’s. Rinse and Repeat up/down for 5 – 1

    Mosey back to the SF

    1 MOM – Grab a rock, Boat/Canoe on Chewy’s call

    Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    The dog days of summer are in full swing now. YHC arrived to the AO already sweating. Public Service Announcements to the PAX. DRINK WATER!! If need bring it with during the workout do so!

    Ok back to the workout, glad to have Mamaduke & Honeymoon joins us this morning. They were able to find the AO with no App trouble this time. Hopefully that will be same case tomorrow for The Creek

    Since YHC was given the heads up our summer tourists would be in attendance today, he wanted to make sure they saw the whole AO. So the plan was put into place to use both main hills and the courtyard.

    YHC had been waiting for another shot at the Bent Jacob (since having to call it short at WDog two weeks ago). The combo Merkins/Burpees added an extra change to the Jacob’s Ladder

    ANNOUNCEMENTS

    • Early Risers run this Saturday
    • Hot days ahead – Drink Water!!
    • Puppy Pile next Saturday
    • Labor Day Convergences – SOJ hosting at Timberwolf

    SPIT ON THAT!!

  • A Tribute to The Open

    9 duffers and one prospective member set their sights on hoisting the F3 Jug as the 10 embarked on the Championship at the Munford Club. Aligned with a similar schedule to the Open currently being held across the pond, this morning featured 1 (main) practice and 4 tournament rounds, each serving with a Par of 72.

    Driving Range/COP

    Mosey to grassy patch east of the tennis courts to hit some shag balls

    Scoring Par on Holes 1 thru 4 at Portrush yields a 16 = 16 Burpees

    F3 Welcome, Moniker, Disclaimer.

    Practice shots included SSH, DQs, Imperial Walkers, Merkins. Loose? Let’s Mosey.

    The Thang

    Par 3 Tourney/Practice Round

    Mosey to the outdoor dip bars/mulch bed. Some semblance of a OYO Triple Check. YHC fumbled the instructions, but remember, this was a practice round. Kudos to Slippin Jimmy on banging out Bar Dips.

    • 12 Merkins
    • 12 Dips
    • 12 Jump Squats
    • Repeato

    Scoring Par on holes 5-8 yields at 17 = 17 Burpees as a PAX, 33 through 8

    Tourney Time – Couple of Par 4 (Corners)

    Mosey to the blacktop for 2 rounds of 4 corners. Run in between stations

    • First Corner – 18 Hand Release Merkins
    • Second Corner – 18 Jump Squats
    • Third Corner – 18 Monkey Humpers (should have audibled to gopher humpers)
    • 4th Corner – 18 Box Cutters
    • Repeato

    Option to elect a caddie/partner for Holes 9-12. Par yields 16 more burpees, 49 through 12.

    Modified Big 11s called out at 8s but were actually Big 9s – Par 5 Length

    Mosey to the sideline of the big “football” field.

    8 Merkins/ 1 WW II Sit Ups and work to the end of the spectrum. Run the length of the field in between sets. Felt like we chased that little white ball around all morning. Should have yielded 36 Merkins and 36 WWIIs.

    PAX was in? Handshake with a 20 count before the PAX crested Holes 13-15.

    11 more strokes for 11 more burpees, score is 60 through 15.

    Indigenous Peoples Run/Highlander Scoot along Cary Street, the block Wesmoreland and the block of Grove back to the Pin. Circle up to honor YHC’s score for the last round of golf YHC played (best ever, may never repeat).

    • 24 flutter kicks
    • 24 alabama prom dates
    • 24 LBCs
    • 16 Reverse Crunches

    Last 3 holes on par yielded a 12 evening out the final round at 72 Burpees.

    Finished strong with Merkin (different variation each PAX member) Ring of Fire.

    Scorecard:

    Practice Round – 72

    • R1 – Par 4 – 72
    • R2 – Par 4 – 72
    • R3 – Par 5 – 72
    • R4 – Burpees – 72
    • Ring of Fire: 100 YHC’s New Goal of # of rounds played each year (have a long way to go).

    Announcements:

    • HDHH Next Week
    • Puppy pile not hosted by Marv this Saturday?
    • Early Risers this Saturday. Mumble chatter suggests start around when the first golfers tee off EST?
    • Prayer Requests – Vinny and Slippin Jimmy’s Fellow Swim Team Parent, P-Trap and Red Tape’s friend Alexandra (concussion), Exit Row on speedy recovery
    • P-Trap took us out.

    Welcome Red Tape. Great to have you join in for the fun this morning. Look forward to seeing you post again.

    Was a pleasure to lead this morning, Gentleman. Hope y’all enjoyed the theme.

  • Two burpees…no problem!

    With the temp at 80 and humidity at 800%, eleven mighty warriors of the gloom descended on Huguenot High this morning. Here’s what went down.

    Mosey down the hill and to the cul-de-sac behind HHS.

    COP:

    SSH x 30

    DQ x 10

    Helicopters x 15

    LBC x 20

    Flutterkicks x 20

    Merkins x 10

    Lightpole Alley Ladder

    Round 1: At first light post, perform just two burpees.

    Round 2: Two burpees at pole 1, run to pole 2 and perform 4 jump squats, run back to pole 1 for two more burpees.

    Round 3: 2 burpees at pole 1, 4 jump squats at pole 2, 6 WWIIs at pole 3, 4 jump squats at pole 2, 2 burpees at pole 1

    Round 4: You guys get the idea. Add 8 monkey humpers at pole 4

    Round 5: Add 10 merkins at pole 5

    Round 6: Add 12 2-count American hammers at pole 6

    Round 7: Add 14 LBCs at pole 7

    Round 8: Top of the ladder…16 burpees, and then work your way back down to pole 1.

    Mosey to to bottom of hill.

    Love Hill

    Partner up. Partner 1 bear crawls while partner 2 runs up the hill and back. Then partner 1 runs while partner 2 bear crawls. Alternate with crab walk and box jumps.

    6:15 came before the top was reached and so an audible was called.

    Numbers, Names

    Announcements:

    Puppy pile next weekend (July 27) at 7:05 at Dogpile

    Labrat has the Q for Dogpile this Saturday. He claims it’s going to be laid back. If you haven’t Q’d before and are looking for some cadence action, let Labrat know.

    Early risers this Saturday at 4am.

    Sugar Sock’s 40th birthday party tomorrow evening 6-10 at Ardent.

    Continued prayers for Helix’s daughter.

    Prayers for Exit Row.

    Flange took us out.

    NMS:

    YHC arrived a little early this morning to count some lightpoles and was glad to see EF and Flatline already chatting it up. Flatline recently completed a move to Bon Air and did not have the best experience with his movers. It’s a good story…you should ask him about it.

    5:30 arrives with Flange running in and two others coming in hot. Labrat commented something along the lines that SOJ time must work differently than everywhere else.

    The lightpole ladder was a crowd pleaser. Starting out with just 2 little innocent burpees, what harm could possibly follow? But Flange (in true Flange fashion) destroyed the ladder with Posh, Flatline, and Fresh Prince right on his heels. As always, the whole PAX persevered. With 10 minutes left, YHC at least wanted to get Love Hill started, but wasn’t sure if finishing was in order…it wasn’t.

    Great to have some summer tourists out this morning and to see some faces YHC hasn’t seen in a while.

    Nice work today fellas…y’all crushed it! As always, thanks for letting YHC lead.

    Peace out!

  • The Holy Trio

    You would think there’d be at least one New Market veteran to welcome DTH to his first Twolf Q, but I suppose summer tour, vacations, and the general fear of a DTH beatdown was enough to keep them away. Admittedly YHC was second guessing Google Maps on finding the right address, but then a neonLED-lit cyclist pulled up to to YHC idling car. YHC asked, “hey where do we park around here?”, and SCAR replied “no idea, first time here”. Then whilst getting acquainted with the man, Double Mint pulled up with his shiny Mercedes, and gave the same answer. So we decided the side of the school would be fine, and planted the DTH Forge SF. We took our time stretching and talking about F3, but without any obvious late-comers, YHC said “OK, let’s have a look around’l

    The THANG:

    Mosey around the entire back half of the area, noting SCAR left his bike light on, the loop brought us back to where we started. YHC gave the usual F3 greeting and disclaimer, and we moseyed to the front of the school for COP #1:

    • YHC promptly pulled out the F3 deck to see what the good Lord had in store:
    • Carolina Dry Dock x10 IC
    • Plank Jack x25 IC
    • WWII x10 IC
    • Burpee x25 OYO
    • Bernie Sanders 75 yrds & back

    Mosey to bus loop for COP #2:

    • HRMerkin x10 IC
    • High Plank x90sec
    • Diamond Merkin x10 OYO
    • Calf Raises x100 OYO
    • Hand Clap Merkin x10 OYO

    Mosey to Bball Court for COP #3:

    • Lunge ea leg x10 IC
    • Sprint 400 meters (around T courts)
    • Flutter Kicks x100 OYO
    • Oblique Crunch x15 ea side
    • JOKER: Read aloud “Leave no man behind… But leave no man where you find him.” Each man carried the length of the court between the other two, feet held off the ground, arms over shoulders.

    Mosey to Track for COP #4:

    • Ball Dippers x10 IC
    • Dips x25 OYO
    • Smurf Jacks x25 IC
    • Butt kicks 4-ct x10 IC
    • Werkins x25 OYO

    Mosey to other side of Track for COP #5:

    • Freddie M’s x25 IC
    • Elbow Plank x60sec
    • SSH x100 OYO
    • Rosalita x10 IC
    • Karaoke length of track & back

    Mosey BTTF:

    • High Knees x10 IC
    • Mtn Climbers x25 IC
    • TIMES UP! 
    • JOKER: Read aloud “The jester is the temptation of the flesh, that hinders acceleration.” Each man then named their jester, and excellent 3rd F discussion ensued.

    COT:

    • Counterama #3
    • Namerama
    • Announcerama (see Comments)
    • Double Mint took us out in Prayer

    NMS: 

    • Nothing quite like small numbers to get to know each other. Welcome SCAR to F3RVA – Army weapons expert, hitched to Korean M while stationed in Korea, nicknamed the Korean word for Lion “Saja” while living there since they couldn’t pronounce the R for his Birth name Ryan. So F3 Charlotte nicknamed him SCAR…and also because he has had about 100 surgeries after his vehicle rolled while deployed in the Middle East. But most importantly, a born again Christian who is faithfully taking care of his family, and ready to plug into F3 RVA! He lives about a mile from TimberWolf, so we provided him some other AO’s to try as well. YHC was also very glad to have Double Mint’s company and appreciated his closing prayer. New Marketeers — you’re dead to me. :-/  Keep posting fellas! 

  • Bot-A-Tot

    Four Southern Gentlemen and one TYA gathered at Roller Coaster. Virginia town names pronunciations kept us from all passing out.

    Swirly said: 1 long, 2 medium, 2 short.

    TYA pronounced: 2 medium, 2 short.

    Double Mint announced: Combo routs, 2 short.

    EF Hutton uttered: 2 medium, 1 short.

    Vinny cried: 1 medium, 1 short.

    Way to bang gentlemen. While the heat may not have been as bad as expected, the air was thick. Y’all are machines. Thanks for the refreshments afterwards TYA. They could only have been better in served if a red Pizza Hut cup.

  • The second best field in RVA

    12 men, apparently thinking they were teenagers, suited up for another game of Ultimate at Heartbreak Ridge in the gloom. They welcomed one FNG, who held his own well, and then took on the field for (likely) the last game of F3 Ultimate this summer.

    YHC felt like Rod Tidwell’s QB after floating one too high for Angus, only to watch — in slow motion, “Jacked UP” style — Mouse Trap to come streaking into the picture, both men fully collided and then flopped on the ground. It keeps replaying over and over in my head, and it wasn’t pretty. Angus was in some serious pain, but of course he rallied, did some breakdancing moves, the crowd went wild, and he rejoined the madness. Someone extend that man’s F3RVA contract before another F3 region outbids him in free agency!

    Prayer requests for Doozy’s job search, Exit Row’s recovery, and Loose Goose’s brother’s visit to a neurologist for tests.

    Good work this morning, pax!

    P.S. – this is almost exactly what the collision looked like:

    Picture: Robbie Henshaw and Chris Ashton have a huge mid-air collision

    and then…

    Robbie Henshaw and Chris Ashton 18/1/2014

  • No Trip to the South Today

    9 Davillians who did get to sleep before 2 am arrived for another hump day with bells.

    This is how it went down

    COP – SSH, Helicopters, DQ, Copperhead Squats, Freddie Mercury, Tempo LBCs, HRM, Mtn Climbers, Arm Circles

    THANG

    Meet in the Middle – Partner up, first partner starts out one direction in the parking lot bear crawling with KB. Second partner goes the opposite direction doing around the world. Once the partners meet up complete 10 Booyah! Merkin then switch exercises with partner. Rinse and repeat till partners had completed bear crawling a 1/2 lap.

    Kettle Bell 11’s – Start with 1 Demon Crusher/10 Sit-up + Press, run a lap. Rinse and Repeat till 10 Demon Crushers/1 Sit-up + Press

    5 MOM – Up/Down Press on Q’s Call, Boat/Canoe on Chewy’s Call, 5 KB Burpees OYO

    Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    With the storm last night, YHC and the PAX were hoping for break from the heat/humility. Although things to seemed to be slightly better, it was still a “Dog day of summer” gloom.

    No Idea mentioned last night on the DaVille FB messengers that Mud Face, Chewy and himself would be heading to SOT today. YHC was surprised to see Mud Face pulling into the parking at 5:25. Turns out No Idea was up till 2am so Mud Face enjoyed his extra 30 minutes of sleep and stayed local

    If YHC had know Mud Face was going to be in attendance, he would have ask him to bring some extra KB. We had several PAX members still new to KB workout without their own bells. T-Claps to Yard Sale for making the trip back to his house to pick up some.

    ANNOUNCEMENTS

    • Early Risers run this Saturday

    SPIT ON THAT!!

  • Soupy and Poopie

    Two students with thumbs up

    Eight frolickers gathered in the thick mustard this morning, joined by an extra credit 2.0 for today’s rendition of WDog. Circle around the flag to start sweating, wait for Posh to come in hot, then off we went for a jog by the entrance of Maymont and over to Shields lake.

    COP
    7 Don Quixote’s
    17 Copperhead Squats
    78 SSH
    8 Burpees
    34 LBCs

    The Thang
    Partner up for no good reason and mosey to the nearest hill. Bear crawl up the hill, 10 merkins, crawl bear down, 10 merkins. Repeat for a total of 3 ups and downs.

    Mosey over to the nearest sidewalk and partner up for good reason. Partner 1 runs to the base of the staircase, up the stairs and returns while the other partner performs exercises. 3 iterations with exercises being burpees, jump squats, monkey humpers.

    Wait around for Wojo only to realize he is visiting somewhere on campus so we collected EF Hutton and mosey’d around Shields lake to the south stone wall. Line up in derkin position on the wall, first person in line completes 5 derkins then runs to the front of the line. Continue two times through the line.

    Line up in dip position on the wall. First person completes 10 dips and then runs to the front of the line. Modify from reverse plank to flutter kicks to freddie mercuries. Congrats to Saab for watching Bohemian Rhapsody. Two times through then mosey to the nearest hill.

    Clockwork merkins. 20x at 3, 6, 9, and 12 positions. Careful to navigate around the land mines left by the ducks and geese.

    Work our way back up to Spottswood for a final push of sprints, squats, reverse sprints, lunges. Repeat twice then run back to the flag for 3 minutes of Mary including LBCs, Hammers and Flutter Kicks.

    I learned something new today. Luke Bryan’s birthday is today.

    Numbers, names, and YHC took us out.

    Moleskin
    It was warm. It was moist. It was aromatic over by Maymont. Great job by everyone showing up and pushing through this fine midsummer RVA morning.

    Saab was trying out a new type of SSH this morning. Sorry you hate regular ones so much but they are a good full body warm up. Keep practicing brother.

    Everyone pushed hard today including Jaws who is working on a summer fitness program required through school. Multiple referencers to Mark Harmon in Summer School quickly occurred.

    Stay cool everyone. It’s a gross one out there.

    Announcements
    Early Risers this weekend. 4:00am. Have fun.
    Puppy Pile the following weekend. Marv will join via skype from Japan.

    Piles of Big Data out there just waiting to be cleansed.