Category: Richmond, VA

  • 1/2 mile of burpees

    24 Veterans and 1 FNG shrugged off the warmth of the fartsack and rose like lions to roar at the start of another beautiful day in RVA. Dogpile was the AO and Fudd planted the shovel flag for the first time in a while. Things went down a little something like this:
    Mosey from the parking lot across the front of the Carillon, over to Rugby Rd. Hang a right on Rugby, run across the intersection at Park Dr. and Blanton Ave to pick up the VITA trail. Continue to mosey north on the VITA trail to the northeast corner, cross Trafford Rd., mosey around the East side of the containment pond to a relatively flat grassy area in front of the Pavilion at Fountain Lake, thus completing a one mile run for the PAX that are signed up for this month’s challenge. Circle up for COP (all exercises IC):
    SSH x 30
    Merkin x 15
    Don Quixote x 15
    Imperial Walkers x 20
    Flutter Kicks x 20

    1/2 mile of Burpees
    Mosey to the Pavilion at the West edge of Fountain Lake for a 1/2 mile of Burpees around the lake. Run counter clockwise around the lake stopping at each lamppost to do 2 burpees. Touchdown Al Gore at the end. 20 count from Flatline and then onto the next evolution.

    Columbus Triple Check
    Divide into teams of 3. First PAX does alternating single leg step ups on the benches at the edge of the lake, while second PAX holds BTTW on the Pavilion and the third rate-limiting PAX runs to the statue of Columbus, runs around and then back to the Pavilion. Teams rotate until all PAX have done each exercise 3 times. Viral gives us a 20 count and then we Mosey southwest past the Columbus statue to the base of the steep hill at the northwest corner of the containment pond.

    Bear Crawl Inchworm
    PAX lines up head to toe in Plank position. PAX at the back of the line bear crawls to the front of the line and resumes plank. Repeat until each PAX has bearcrawled several times. PAX made it the most of the way down the West side of the containment pond where YHC called an audible and recovered the PAX. Someone else gave us a 20 count (Cosmo? Helix?…..YHC’s mind was fuzzy by that point) and we moseyed back towards the Carillon, picking up LIFO Flashdance along the way, and circled up on the grass circle in front of the amphitheater for some Mary:
    Cross legged leg lifts IC x 15 for each leg
    LBC x 30
    Boxcutters x 20
    Switched it up to dealers choice:
    Flatline chose Diamond Merkins x 10
    McRib chose Alabama Prom dates DC x 20
    Helix chose American Hammers DC x 20

    Recover and mosey back to the shovel flag for COT. Namerama, Numberama, and YHC took us out with a prayer.

    Naked Moleskin:
    YHC was excited to Q this morning as it’s been at least 6 months since the last time….far too long for Saab, I’m sure, even though he didn’t actually say the words. YHC loves epic beatdowns and trying new things, so today’s workout was designed to deliver both. As I drove to the AO I was eagerly anticipating Swirly’s reaction to the beatdown I had planned, and so was disappointed to not find the blue W-dog truck in it’s trusty spot in the parking lot upon my arrival. Thoughts and prayers to Swirly and his family for the loss of his wife’s aunt.
    I’ve done quite a few Dogpile workouts over the last 2.5 years and have never been to Fountain Lake, which is also called Boat Lake. The PAX decided to give the lake its own F3 handle today…..”Burpee Lake”. The 1/2 mile of Burpees was so named because it’s almost 1/2 a mile to do a full lap around the lake. Immediately after the announcement of the exercise, McRib commented, “That’s going to be a lot of burpees”……right you were my friend! Daunting though the task was, the PAX attacked the burpees with a gusto and everyone was nice and warmed up by the end. No one kept count (where were you Splinter!), but a close study of Google Maps shows approximately 35 lampposts so that’s 70 burpees.
    No time was wasted as the PAX then set into the Triple Check, also in front of Burpee Lake. The step ups on the benches proved to be the “break” in that evolution as the BTTW was an arm and shoulder crusher, waiting for your teammate to arrive back from the run around the statue. YHC mistakenly assumed the statue was of the park’s namesake, William T. Byrd, however the PAX quickly corrected him by pointing out that the man memorialized on the statue is indeed Christopher Columbus. YHC was impressed to witness the effort displayed by the PAX on this evolution. Everyone was already breathing hard after the 1/2 mile of burpees, but I did not see one PAX taking it easy out there. Everyone was hauling a$$ to get to the Columbus monument and back. Way to go fellas. You gave it all you had out there and YHC was proud to be among you.
    The bear crawl inchworm added insult to injury, as everyone was pretty much smoked by that point. Holding the plank and then bear crawling and then back to the plank position with no rest is no joke! But the PAX gave it all they had. YHC called an audible to end this evolution after bear crawling down the line for the third time and seeing 4 PAX in a row on their knees with their faces in the dirt. Way to go fellas! You pushed yourself to that place where few have the will to reach, where a normal person’s willpower tells them to stop, but the select few simply reach down deep and refuse to quit. You gave it all you had out there, and YHC was humbled and proud to lead you!
    At that point we moseyed back towards the Carillon and that is when Flashdance joined the PAX as an extremely tardy LIFO. He had run the loop of Byrd park without finding any evidence of F3 activity, and had resorted to doing pushups on his own in the field in front of the Carillon. Good show Flashdance. You missed quite a beatdown!
    Welcome to Undertow from F3 Winston-Salem…..glad you could join us today! And welcome to FNG Loveseat!
    Go live life like a Wascally Wabbitt!

    Fudd out

  • Bear-ly Alive!

    11 fighters descended into The Creek this morning (10 regulars and Flipper from deep Goochland) for a beat down worthy of a true fighter. The shovel flag was planted and the PAX went to work. If you could climb up the bell tower (cell tower that looks like a bell tower) then you would have looked down and watched this happen…

    Mosey around the church building in one direction and then reverse direction until the landing at the COP.

    COP

    5 SSHs IC, 10 burpees on your own, 20 Imperial Walkers IC, 20 Copperhead squats IC, 20 Don Quixotes IC, 20 Freddy Mercuries IC, 20 Merkins IC, Arms circles (10 big/5 small – reverso), 10 Burpees on your own, 5 SSHs IC

    Mosey to the front of the church building at the corner.

    “The Bear Went Round The Building”

    Bear crawl around the church building (1/6th mile) with stops at each corner. Corner #1 – 50 LBCs, Corner #2 – 50 two count flutter kicks, Corner #3 – 50 American Hammers, Corner #4 – 50 WWII sit-ups. Go and find the remaining “bears” and bring them home to the tree…

    Mosey to the picnic tables under the pavilion.

    Partner up – Dora 1-2-3 – 100 step-ups, 200 derkins, 300 jump squats (ended up doing ~200 jump squats due to time).

    Mosey to the flag

    Circle up. All of the PAX bear crawl in a circle until YHC calls out exercise. The exercises was 5 SSHs… Repeato

    Numerama, Namerama, Announcements

    Tea Party took us out with a prayer.

    NMS:

    The parking lot was empty 7 minutes before the workout except for Opus and Spit who arrived early to complete their daily challenge run. Chow-DAH slammed into the parking lot in his van and proceeded to do a victory tour around the perimeter. YHC was nervous that he was going to lay on the horn and wake up all of the natives in the surrounding houses. The rest rolled in at 5:28 or so and we took off running.

    The COP included the normal DaVille counting but then various languages were utilized. Spanish, French, Swahili and some other languages were uttered for counting. As always, Emoji tried to throw the PAX off with random number references but we were able to survive even without Abacus there to help us.

    Some mumble chatter fired up on Facebook last night in the DaVille message group and some had called for a bear crawl around the church building… YHC took note…

    The PAX gathered at the corner of the church building and YHC started whistling… This elicited inquisitive looks and then a groan. YHC sang, “The bears went round the building… The bears went round the building… The bears went round the building and what do you think they saw? The answer? Last night’s dinner on the ground from a splash merlot!”

    The PAX took off bear crawling and they took the challenge on directly. YHC was coming to the finish line when Chow-DAH started bringing the heat and the competitive juices started to flow. That guy is the brother that YHC never had (note: he grew up with 2 sisters and now has 4 daughters… that is why this guy needs some F3 connections). At the end, everyone rallied to help Chewy cross the finish line.

    The Dora 1-2-3 brought out some interesting action as Emoji decided to break out some John Travolta moves during the jump squats. The theme of the workout was “Bear-ly Alive!” and it was noted on Facebook later by a Restoration Church member that we should have sang “Bear-ly alive. Bear-ly alive. Ah ah ah ah… Bear-ly alive.” Emoji all but did that with his dance moves…

    Overall, the beat down went according to plan. There were numerous fart sackers and they missed out on the bear crawl fun. YHC is planning to have this workout make a comeback in the summer with crab crawls or something else…

    It was an honor to lead these men through another fight. We all need to embrace challenges in our lives and let them make us stronger. Every day starts better with a F3 beat down with brothers!

    ~ The Carpenter

    Announcements:

    Ashcreek 5K on May 20th. We are looking to fire up a BIG F3 presence. YHC has a verbal commitment for a table or booth from the organizer.  Check out the details and sign up here (indicate F3 as your team) – http://www.ashcreek5k.com

  • Need For Speed

    17 showed on the 17th day of February in 2017

    The Thang

    Follow the Q down the road a mile to Thomas Jefferson High School.  (YHC Note: this is the only themed tie into President’s Day).  Line up fastest to least swift.  Partner up with the fastest taking the slowest and so forth.

    Partner 1 runs the track while Partner 2 performs various arm, chest, and ab exercises.  Swap and Partner 2 runs.

    Full out sprints of 400, 800, 800, and 400.

    Quick ring of fire.  Run on back to Mary.

    Splinter took us out.

    NMS

    YHC likes to mix up our running so a diversion over to the high school track was in order.  Speed work answers the question of “how to get faster” and the Pax delivered today.  Mumble chatter was a minimum during the workout as the Pax was focused on running and recovery.  Splinter was so fast he blew his keys out of his pocket and temporarily misplaced them.

    Post run chatter focused on TYA’s sudden awareness of his need for a Subaru, the perils of low ceilings above hotel treadmills, and Saab’s recruitment of a Pax consisting of assorted house plants in the gym.  Saab was missed on a running day – get better soon.

    Lockjaw

  • Embrace Challenge – 3rd F

    18 men, including 3 FNGs, fought off the fartsack for a spiritual workout in the Rise & Shine Diner side room. The men started filling the room starting at 6:15 am and all were set to go by 6:40 am when 2 kettle bell fighters completed the PAX. Here is what went down…

    Opening call to arms and prayer

    YHC shared the sixth lesson from the “7 Lessons in Manliness from the Greatest Generation”

    The Greatest Generation wasn’t the greatest despite the challenges they faced, but because of them. Today many men shirk challenge and difficult pursuits, believing that the easier life is, the happier they’ll be. But our grandfathers knew better. They knew that one cannot have the bitter without the sweet, and that true happiness comes from the overcoming the kind of challenges that build character and refine the soul. The challenges they experienced made their joy all the more sweet because it was tinged with gratitude of knowing how easily it could all have been taken away.

    The PAX did some heavy lifting by chewing on the following Bible verses:

    James 1:2-4

    2 Consider it pure joy, my brothers and sisters,whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance.4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.

    2 Corinthians 4:8-9

    8 We are hard pressed on every side, but not crushed; perplexed, but not in despair; 9 persecuted, but not abandoned; struck down, but not destroyed.

    Romans 5:3-5

    3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

    Group Breakout – The PAX broke out into 3 groups at different tables. YHC threw down the challenge for the men to share from their personal experiences & struggles as opposed to talking in generalities. YHC handed out questions and the PAX got to work.

    Numberama, Namerama, Announcements.

    Abacus took us out.

    NMS:

    The Rise & Shine Diner was buzzing this morning with laughter and talking as the PAX rolled into the side room. There seemed to be a full team in place but then Mudface and Emoji rolled in with a Circus Maximus glow.  The Carpenter asked how it went and they said, “Rosie said to not tell you AND you are not allowed to read the backblast because you missed.” Good work on the fart sack punishment!

    YHC (Wild Thing) fired up the morning with a throw-down challenge to the men. He challenged the men to bring their lives to the table and share from personal experience as opposed to weak generalities. The PAX took up his challenge and fired up some impactful discussions around embracing challenges in our lives.

    Once again, the PAX realized that they were not alone in the struggles and challenges in this life. We are all struggling. We all need hope. We all are facing darkness. We all need help. We can’t fight these challenges alone and expect to win consistently. We need God and the PAX to MAN UP and STEP UP.

    This spiritual workout was one that we all needed.

  • Sitting on left hand

    14 redwoods emerged from the fartsack to take on the activity of the day.  Sunny and 70 all around this morning.

    The Thang:

    Mosey to intersection across from the pavilion.  Mosey to Reveille church doing burpees and merkins along the way.   Enter Reveille church parking lot.  COP, disclaimer, 29x SSH, 15x arm circles (each way), and 20 Imperial walkers.  Mosey to parking lot behind church for triple check.  Merkins, dips, and run around parking lot (first forward, then backwards, then forwards).  Mosey to front of church for BBC.  One pax does Burpees, other pax bear crawls to brick patch, runs to end of street, backwards walks back to brick path and crab walks back.  Repeat x 3.  Second iteration.  One PAX does Lt. Dan’s, other pax lunges to end of street, reverse lunges back two light poles, and runs backwards to end of street.  Switch and repeat x2.  Mosey back to school and shovel flag.  Along the way do some more burpees, merkins, and backwards running.

    NMM:

    TYA was hazing the PAX from Mechanicsville this morning, refusing to talk to them,  after some backlist comment chatter between Bleeder and Abacus.  Seems that after listening to the podcasts, Abacus wants to revert to the civil war.  Just to be clear here, although RVA is further south, i, THE Yankee Aggressor, am on the northern side of this battle (and always will be).  I may have lived in the state of VA longer than I lived in Massachusetts, but i will forever be a yankee (and damn proud of it).  Lots of folks were baffled by the banter and were wondering if there was a real fight going on between mechanicsville and other Richmond AO’s.  Just to put this rumor to bed, nothing to see here.  Just a little fun playing around.

    We did a modified version of a workout we did a couple years ago when we originally visited Reveille (see Swirly, TYA or Conspiracy for a full description of the first trip and its origins).  It is good to go “off campus” every once in a while.  Shakes up the norms and brings in new possibilities and terrain. Amazing to me how we were able to get so much more done today versus two years ago.  Great work guys.  You are getting stronger everyday

    Kotters to flashdance. He was back after a trip to Mexico and a couple days or recuperation.  Great to have him back today.  Lots of great mumble chatter between Toga and Lab Rat today.  Toga was pointing out how tough the Daville workouts must be because they need to have at least 2 Q’s to pull off a workout.  (Sorry for adding more fodder to the Daville, RVA discussion).  Saab in his ever so subtle way shared his thought on the subject by turning his shirt inside out.

    On the way back to the flag, for a reason I cannot remember, Toga shared a neat trick about how to best put your left hand to sleep.  For more details or how and why, Toga will be happy to discuss at anytime.

    Be Super.

    TYA

     

     

  • Super 6

    YHC got used to pulling into the parking lot at Circus Maximus to a crowd of cars and men carrying around chunks of iron so imagine my surprise when I pulled into an empty lot at 0525.  After briefly contemplating whether the AO would turn into a mix of running and bells an unfamiliar vehicle rolled up next to YHC.  Welcome to Circus Maximus Bunny Slope.  A couple others rolled in before the warm up and then 2 LIFOs from DaVille to make a total of 6.

    THANG

    SSHx25, DQx10, Helicopter x15, ArmCircles x15 each

    1 Burpee:4 KB Swings, increasing by 1 and 4 each round OYO for 5 minutes

    Super Six

    • ½ Get Up (Turkish Getup with only situp portion)
    • Goblet Squat
    • High Pull
    • Reverse Lunge w/ under the leg pass
    • Clean
    • 1 arm alternating swing

    Do 30 reps of each, run an easy lap around the curb islands, 20 reps, run a lap, 10 reps, run a lap

    Captain Thor (Hulk Style) – 1 WWII:4 American Hammers w/ KB, increasing by 1 and 4 each round OYO about 4 minutes

    A little time remaining so – 10 Snatch each arm, 10 Alabama Honeymoons, 25 Flutter Kicks w/ KB held high

    NMM

    A lighter crowd today than the past few weeks at CM.  Between the HDHH and MANNdate starting up yesterday in DaVille the fartsack ruled the morning.  Those that escaped the fartsack got to enjoy a simple yet effective beatdown.  Good to see another new face at CM, Bunny Slope was a first timer but seemed to know his way around a workout and KB.  That’s at least 3 days this week for him and after the sandbags yesterday, that’s impressive commitment early on, I’m  sure Corporate will take note of this.  As always it’s a you against you workout and after the Captain Thors Emoji said he thought he lost.  I disagree, I say he won, the only way to get better and stronger is to push and challenge yourself.  YHC was glad to help Mudface delay a decision to go up in weight, apparently today was enough to put that off for a few weeks.  Shockwave made it back out and was a little shocked to have a day below 30 and only 4 to start after his first CM post of 60 degrees and double digit PAX.

    Note to other Qs if you are going to try a new exercise, try it out first with the full weight.  The ½ get ups were tried at home with the Ms 10 lb KB for form but the 35 did not work out so well for YHC.

    Great job today, lots of swings, lots of time under weight and lots of arm fatigue as I type this with my toes.

    Announcements:

    See EF Hutton’s backblast from NoToll earlier this week, he summed it up well.

  • Sandbag B.O.M.B.S. at W-Dog

    14 determined veterans posted to W-Dog to get their Hump Day (what, what) started off right.  YHC planted the shovel flag, knocked out his mile for the day and then kicked off the festivities.  This is what transpired:

    Mosey to the bricks in front of the Carillon for COP, as follows:

    • SSHs x50 IC
    • Slow Donnie Qs x12 IC
    • Arm Circles x10 IC forward and reverse
    • Imperial Walkers x15 IC
    • Box Cutters x15 IC
    • Flutter Kicks x15 IC

    Short mosey to the field for some human centipede (2 lines in elbow plank head to toe and the last man performs a broad jump then a side hop over the planking PAX member, then a broad jump forward — all the way to the front of the line – Indigenous People Run style).  Each PAX completes 3 rotations.

    Mosey to the Rusty Cage to partner up and retrieve one sandbag coupon per pair.  Mosey to the amphitheater stage for Sandbag B.O.M.B.S.:

    Partner 1 box jumps each step up to the top of the amphitheater then runs back down to the stage to switch with Partner 2.  Together, each pair completes the following:

    • 50 Burpees
    • 100 Overhead Presses with the Sandbags
    • 150 Merkins
    • 200 Big Boy (WWII) Sit Ups with a Sandbag press at the top — audibled to 100…second audible (Omaha, Omaha)  to “just do 20 more then move on”.
    • 250 Squats with the Sandbag

    Mosey back to the Rusty Cage to put the sandbags away and perform 5 pull-ups to make sure the RC knows we still love it.

    Double-time Mosey back to the Shovelflag

    COT, name-a-rama, number-rama and YHC took us out.

    Announcements:

    • HDHH tonight 5:30 at Ardent – 3200 W. Leigh Street, Richmond, VA 23230
    • For upcoming charity golf outings, see Fudd and Wilson and look for pre-blasts
    • For upcoming races, see Toga, Swirly, TYA and Spit

    NMS:
    YHC wanted to bring the B.O.M.B.S. that he dropped last month at NoToll to W-Dog and couldn’t resist working in the sandbags.  Due to time constraints in our broadcast, we had to speed ahead in the scheduled program and cut the Big Boy Sit N Press short…I know the PAX was disappointed.  We will skip the centipede next time and leave enough time to reach our intended goal.

    I hope the inaugural KB workout in DaVille went well this morning.

    Great job by the PAX in pushing through the BOMBS this morning.  A bit of a ground and pound and heavy on the upper body — though YHC is feeling the squats and box jumps right about now.

    Strong work men and thanks again to HoneyDo for giving us the great gift of the Sandbags!  Definitely felt and heard some LEAKAGE this morning though — we may need to perform some maintenance on our bags?

    As I recited from the song in the closing prayer “There’s no better life than the life we’re living” so let’s each go out and make the most of our day and enjoy the hell out of this life.

    As always, it was a pleasure to lead such a strong group this morning, thank you.

    No more GUMBO for you!

  • Do more of what you dislike and you will get better!

    Two men showed up in a truck and waited to identify headlights……………. It would appear these two would be the only PAX today. So be it.

    Wilson took Q and started running (I know right!) We went onto Old Hundred then towards Clover Hill High School.

    COP:

    SSH, Don Quixote, Wall sits

    Mosey to the bleachers for another version of running. Partner up…….

    One runs up and down the bleachers while other PAX does exercise. Move down the bleachers running at each railing. 1st – Merkins, 2nd – Incline Merkins, 3rd – Decline Merkins & 4th – Dips. There are eight railings so it was done twice.

    Mosey back to SOT for some Mary. Run around school to complete the workout.

    Moleskin:

    Honeymoon & YHC showed up at SOT in plenty of time to ensure the bus driver completed his thorough check. Now that his bus is safe we can get ready to start our journey. Once we realized we were alone we took a second to work through the emotions of being abandoned at SOT (rumor has it Gumbo took Q at WDog), we took off. While I dislike running, I understand we MUST do the things we dislike if we are ever to improve. Bleacher work it is. The struggle today was to stay upright on the aluminum bleachers in the rain. We both came close to falling and meeting our maker (ok – a little over dramatic, but scary none the less)! It was a simple workout today, but effective.

  • MANNdate Launch!

    Ten enthusiastic men stormed the Washington-Henry Elementary school parking lot to fire up the first MANNdate AO located off of Mann Dr. in Mechanicsville.

    Here is what went down…

    Spit started the Q…

    COP – SSHs, Don Quixotes, Goblet squats, LBCs, Arm circles

    Mosey around the school over to the track. Pair up. Catch-me-if-you-can with one partner taking off running backwards with both kettle bells while the other does 5 burpees. Back-and-forth until two loops completed around the track.

    The Carpenter took the Q next…

    Continue with partners. One partner takes off lunging with his kettle bell in hand. The other partner does an exercise and then chases the partner. Switch and repeat until all exercises done twice. The exercises were (1) 10 swings (2) 20 presses – 10 for each arm (3) 10 situp presses. Run to the beginning and plank until everyone finished. 10 overhead presses at varying speeds.

    Mudface took the Q next…

    Continue with partners. Line up in pairs. The first pair takes off running around the track while the other pairs did (1) swings (2) halos (3) presses (4) copperhead squats. Death crawl to the next station after the running pair makes it around the track.

    Circle up for “KB ring around the rosie”

    Mosey back toward the SF…

    Emoji took the Q for the finish… 50 tricep lifts with heads on the curb.

    Numberama. Namerama. Announcements. The Carpenter took us out.

    NMS

    The troops were fired up for another new AO in Mechanicsville. The parking lot had multiple cars right after 5 am. The Carpenter didn’t follow directions and drove into the front entrance only to find that he had to exit in order to get over to the real parking lot. He then followed Helix who went into another parking lot that wasn’t connected to the real parking lot. They both eventually found the entrance off of Mann Dr. This shows that guys really don’t read instructions since it was made clear to enter from Mann Dr. and not Shady Grove Rd.

    Abacus jumped out of his car with higher energy than ever. Mumble chatter included statements like, “Did he take a Lab Rat pill this morning?” and other noteworthy quotes. Spit welcomed everyone to the start of the new AO and we were off to the races.

    New territory provides new possibilities and new questions. The sound of a rabid dog barking on the other side of the fence from the field raised questions of the need for a potential kettle bell run (away from the dogs). The PAX went to work and knocked out the exercises with intensity. The biggest challenge was finding a way to create a circle. The PAX couldn’t make one simply by sitting down so we had to rework it. We then launched into the “kb ring around the rosie.” There were some clear blockage points where 4, 5 even 6 kettle bells piled up… No names will be shared here but we will be watching this closely in the future…

    This morning was an encouraging launch of another AO with a lot of promise. Every post fights off the Sad Clown in us. Let’s keep posting. Let’s keep fighting. Let’s keep building strength together.

    Announcements

    • Extra kettle bells and weights were provided Bleeder. Donations can go to him to help feed the homeless.
    • Ashcreek 5K in Mechanicsville (neighborhood next The Creek) on May 20th. F3 will be fielding a big team and securing a booth to get the word out. Register here – https://www.raceit.com/Register/?event=39341. The race website is here – http://www.ashcreek5k.com.

     

     

     

  • Sharing the Love

    9 DaVille Faithful showing up on this lovely sunny and 70 (27 and cloudy so close enough) Valentine’s Day for a personal beatdown they requested (they just didn’t know it).

    This is how it went down:

    Mosey to the track next to Cool Spring ES

    YHC made a declaimer that all exercises today will be ones that the PAX requested on FB earlier this week.

    COP 
    -SSH IC x 25 (would have been 100 if The Carpenter had posted)
    -Copperhead Squats IC x 20
    -Crab Cakes IC x 15
    -Merkins IC x10
    -Arm Circles IC x10 small x5 big reverso

    Mosey to the pull up bars

    Burp Up Special: Pax split into two group first group completed Burp ups x2 and second group completed x10 dips. Groups switch then rinsed and repeated with Burp ups x4, x6 and Dips x15, x20

    Mosey to the bus loop

    Descending curb crawl:  Bear crawl between curbs perform 6 merkins, bear crawl back 5 merkins.  Repeato until perform 1 merkin.

    Mosey to basketball court

    Burpee Suicides: Suicides but completing one burpee at foul line, 2 burpees at half court, 3 at foul line, and finally 4 endline

    Mosey to the wall

    Triple Check: In teams of three; One member completes donkey kicks, second member bear crawls to three member (about 100 ft) who completes Burpees. Counties until 3 sets are completed

    Touch a tree: In teams of two; one member completes Balls to the wall while second member touches 5 trees. Switch then repeat with touching 10 trees

    Mosey to front of the school

    Tunnel of Love: While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Repeato until the Pax reaches the the shovel flag

    Numberama/Namorama

    YHC took us out

    Moleskin

    As YHC noted at the beginning since today was V-Day it was only fitting to share some love with the PAX. YHC posted on The F3 Mechanicsville FB Messager asking for the PAX to give their 3 favorite types of exercises (and by favorite YHC means the ones that the hardest for you). Here were the answers:

    -Running (PAX ran about 1.75 miles)
    -Burpees (completed about  50 to 75)
    -Pull Ups (completed 12)
    -Bear Crawls (completed this twice)
    -Donkey Kicks (check)
    -Balls to the wall (check)
    -100 SSH (Carpenter couldn’t make it so this became 25)

    Other exercises were added to fill in the gaps

    Mumble Chatter was centered around LabRat complaining he didn’t bring warm enough gloves and the kettle bell workout tomorrow.

    Shout out to Putt-Putt for posting consistently posting twice a week and pushing through this workout.

    Announcements

    -Mechanicsville New Kettle Bell AO begins tomorrow at Washington/Henry ES. See LabRat if you need a kettle bell
    – LabRat is taking donations for a homeless shelter kitchen dinner next week that a member of his church is leading

    SPIT ON THAT!!