Category: Richmond, VA

  • Who’s in Our Spot?

    23 conspirators infiltrated The Dogpile this fine early spring morning and turned the tide of the battle against the Fartsack.  Here’s how it went down:

    Mosey to the far end of the Great Lawn for the COP

    COP
    SSHs x 50
    Imperial Walkers x20
    Arm Circles x20ish
    Don Quixote x10 (Saab style)
    LBCs x40

    Mosey to center of Great Lawn for Dora
    100 Mercans
    200 LBCs
    300 Jump Squats
    Run loop to large flower pots

    Mosey to Carillon for Triple Check
    1st man Polar Bear crawls steps, then Russian Soldier across face of Carillon, back down steps
    2nd man reverse crunches
    3rd man flutter kicks
    Repeato x3

    Plank for 1 minute

    Mosey 50 feet for Touch a Tree
    10 – Balls to the Wall
    8 – LBCs
    6 – Burpees
    4 – LBCs
    2 – Balls to the Wall

    Plank for 1 minute

    Mosey to Amphitheater 
    Incline Mercan Ladder…step 1, 1 Mercan up to top (18th) step

    Mosey back to the Flag
    Number-rama, Name-a-rama, YHC took us out

    Moleskin

    YHC had a long week of travel across multiple cities and timezones.  Prep for the Q today took a back seat, so YHC confesses that 300 jump squats somehow sounded quite a bit better last night at 10 p.m. than they felt this morning at 6:15 a.m.  YHC thanks the PAX for their tolerance.  Feel the burn, eh?

    Kudos to Swirly for faithfully arriving early.  With several tractor trailers and Redcoats in “our spot” today, the blue pick-up was the shovel flag to gather around before there was a shovel flag to gather around.  Glad to have him back out there with us.

    YHC finds it very cool that a television crew chose Dogpile as their location to film.  First, 2.5 years of Dogpile and not a pothole to be filled, but a few days of filming apparently do the trick.  T-Claps to the city of Richmond.  And, after The Today Show broadcasting TYAs video from Dogpile, the new episodes of “Turn” will officially make for a trend in Dogpile’s film career.  Surely The Academy has noticed.  Dogpile will have its name in lights soon.  Next step…dog prints on the Walk of Fame in front of Grauman’s Chinese Theater.

    YHC remains but a padowan when it comes to Qing and continues to work on his training.  YHC  thanks Circle K for his patience and will obtain either brake lights or wear a USPS “This Vehicle Makes Frequent Stops” sign to his next Q.

    YHC confesses to being tired from the travel and not particularly attuned to the mumble chatter.  That said, YHC congratulates Opus on killing it today.  YHC remembers struggling through a few workouts last summer with Opus.  Great progress…well done, sir.  Nice also to see Clavin back for his second workout…solid effort, brother.

    Welcome FNG Squiggy.  YHC would relish attending a workout in Wisconsin in January.  But, just one.

    Announcements: 

    Lab Rat is looking for names for F3 Charlottesville.  Send them to F3Charlottesville@gmail.com.  The launch is May 20th.  Let’s talk this up and send names of prospective members as soon as possible!

    Wilson reminds us that May 19 is the golf fundraiser (FortheCause.org).  Sign up now (teams of four).

     

  • Inaugural TwinTeam finds its Namesake

    The inaugural TwinTeam Friday AO began this morning with 6 redwoods that stepped out of their rides and into the wind.  McRib mentioned he knew a place where the wind was blocked and I think it was the same idea YHC had.

    THANG

    Short mosey to the front of the school for 20 SSH, then mosey down the sidewalk toward Twin Team Lane with high knees, butt kickers and side shuffles along the way.

    Circle up in the cul-de-sac for 15xIW and 20xFreddies.  Mosey up the hill a little ways until we got to a good steep part.

    Twin Team Ladder – Start at the bottom (leave a light behind to mark the spot) with 10 merkins and 10 crunchy frogs, run 10 strides up the hill and do 1 burpee.  Return to the start for 10 merkins and 10 CF, go 20 strides and 2 burpees, back for 10 and 10, continue up to 70 strides/7 burpees.

    Mosey back to the cul-de-sac for 15xMonkey Humpers, 20x Box Cutters, 15xMakhtar N’daiyes.  Mosey down the trail to the playground and partner up.  P1 – hanging leg raises, P2 – run the straightaway of the track and back. 2 rounds then switch to 2 round of dips.  5 pull ups OYO

    Mosey to the bus loop, Ring of Fire.  Sprint back to the flag to have enough time for Mary.  LBC, 1-leg APD, Dollies.

    YHC took us out with a brief comment on gratitude not only for the big things like health, family and F3 but the unseen things like opportunities and freedoms that we don’t always take the time to appreciate.

    NMM

    McRib was right, TwinTeam is a great wind blocking location so YHC headed over there first to warm Wilson up since he came bundled up like it was February.  YHC thinks most of the PAX expected a tour of the hill that is the AOs namesake.  The 4th rung and above on the ladder was tough but the PAX pushed through.  There was plenty more hill remaining to add some rungs on the ladder to get up to the top.  I am sure the TwinTeam ladder will make its way back again.  Plank to Elbow Plank is a Makhtar N’Daiye, YHC called it out as plank to elbows and apparently DK did these at SOT but no one knew the name.  Plank to elbow is easier to pronounce.  Maybe this needs to develop its own RVA name.

    Mr. Roper said something to the effect of, you can get a decent workout anywhere but you don’t get the intensity by yourself that you do with a group of idiots rolling around on the ground at 5:30 in the morning.  I may be misquoting him but as the saying goes, it doesn’t get easier, you get stronger.

    As always it was a pleasure to lead today.   Looking forward to more Fridays at TwinTeam.

    Announcements

    Golf – May 19 Wilson

    Charlottesville – Lab Rat, send contacts to f3charlottesville@gmail.com

    April HDHH – Flashdance is the man

    Rosie

  • 21 + 20 = 41

    15 men (including an all-star team of LIFOs) rolled into the parking lot at The Creek for a fun fest that went something like this…

    Mosey around the church building and to the fan-favorite location for the COP.

    21 mountain climbers IC, 20 imperial walkers IC, 21 (not 100) SSHs IC, 10 merkins IC, 10 don quixotes IC, arm circles, 41 freddy mercuries

    Mosey to the front corner of the church building for a “41 Special.” Run around the church building with the following stops:

    • Front corner – 41 two count mountain climbers
    • Back corner – 21 WWII sit-ups, 20 two count mountain climbers
    • Front corner – 20 WWII sit-ups, 21 two count mountain climbers
    • Back corner – 41 WWII sit-ups

    10 count and then repeat with a small twist

    • Front corner – 41 two count mountain climbers
    • Back corner – 21 LBCs, 20 two count mountain climbers
    • Front corner – 20 LBCs, 21 two count mountain climbers
    • Back corner – 41 LBCs

    Mosey to the field for an “egg hunt”

    Bear crawl out into the dark field. Find an egg and shout “EGG” to trigger 5 burpees. Repeat until all 8 eggs were located.

    Mosey to the far corner of the field and do a RING OF FIRE (hold plank while PAX member does 10 merkins).

    Mosey back to the front corner of the church building

    Sprint around the church with the following two stops

    • Back corner – 41 two count mountain climbers
    • Front corner – 41 LBCs

    Finish with 21 american hammers IC, 20 freddy mercuries IC, 10 burpees on your own

    Mosey to the flag for COT – Numberama, Namerama, Announcements

    Announcements:

    Spit shared passionately about the Ashcreek 5K on Saturday, May 20th as a way to reach out into the Ashcreek community and EH some Sad Clowns.

    Sign up at http://www.ashcreek5k.com/ . This is a family event so invite your M’s, 2.0’s, and friends to sign up. We will have booth during the event. They are currently running a promo for $5 off if you register before this Sunday. Use code CELEBRATESPRING and register under “F3RVA”.

    NMS:

    YHC barely remembers a year ago when he was still below 40 and received some HATE in the COT during namerama. Today is one day short of his 41st birthday so he decided (with Spit’s prompting the night before at Greenleaf’s Pool Room) to roll with that theme a bit. YHC didn’t go for 41 of everything directly but worked it some combinations.

    The initial mosey around the church building left room for LIFOs to join the party and we had some noteworthy ones this morning. Abacus rolled up just as the PAX came around the corner and stormed right into YHC like a football player celebrating a game-winning touchdown. What did Abacus win? A LIFO designation. A few more LIFOs (Pincher, Front Porch) entered the COP in stealth during some of the initial exercises. YHC doesn’t recall how they slipped into the circle.

    The “41 Special” lived up to its name because it provided some special moments AND some uncomfortable moments of gravel/stones digging into the backs of the PAX during the WWII sit-ups and LBCs. The mumble chatter started to fire up as the stones cut into the backs and spurred on some pain and conversation. Spit stormed ahead of the PAX and was closely followed by Spike, Abacus, Pincher and Tea Party. The last two need to step out of the DaVille area and bring their A-game to some other AOs. They are fighters who bring a F3 fighting spirit every week.

    The “egg hunt” seemed like a good idea until the bear crawls commenced into the cold, wet field. Do bears hunt and eat eggs? YHC doesn’t think so but they did this morning. YHC admittedly did a poor job of “hiding” the eggs. They were too close to the start and the PAX found them too quickly. It ended up being 40 straight burpees instead of staggering them out. Spit and a few others took off bear crawling deep into the field when most of the eggs were closer to the starting line. The enthusiasm was appreciated however!

    This morning was yet another glorious F3 morning. YHC still wonders if F3 will ever get old but how can it get old when it gives us a chance to fight through a challenge together and grow in our strength, friendship and sense of purpose in this Sad Clown world. We all need help and motivation. We all need strength (inner and outer). We all need to know that we are not alone. F3 is part of the solution and it is a ridiculously fun, crazy and awesome one at that!

    YHC couldn’t think of a better way to celebrate his 41st birthday one day in advance at The Creek with these men!

  • East Bound and Down

    16 Pax showed up to go fast today.

    Today’s route was an out and back on Grove heading east.  4s turn around at Meadow, 5s at Harvie, and 6s at Belvidere.

    YHC took us out.

    YHC opened with the riddle of the Caddy Shack Sphinx continuing the golf theme from yesterday.  “What is the shortest distance between two points?”  Of course I am referring to a “line in the opposite direction”.  Labrat answered incorrectly and went right into the lumber yard.

    With many of our routes heading west, YHC thought it was time to push the limits to the east and head into the rising sun (perhaps an actual rising sun in June).  Pace was solid all around with various packs running together.  Saab and Toga ran about a tenth of a mile ahead of me and it became apparent that they couldn’t read the dark street signs noting the turnaround.  They would loop back like they were turning around, but it was only to illuminate the sign and then turn around again and keep heading east.  YHC called it a “Crazy Ivan” based on the classic scene in The Hunt for Red Oktober.  Note to Pax, place care in dropping submarine references in close proximity to Lab Rat as it can draw him out of his usual silence.

    Announcements:

    Lab Rat is looking for names of people in C-Ville.  He is going to start cold calling potential Pax based on names in the Charlottesville phone book, so help him out if you have a contact so he doesn’t need to resort to that.

  • A Tradition Unlike Any Other

    18 Tigers hit the links at Mary Munford in search of a Mudgear brand Green Jacket in perfect 70 and sunny weather.  EF planted the flag.  Here’s how it went down.

    Mosey down Magnolia Lane to the driving range in front of the school.

    COP (IC)

    • Merkins x 18
    • Flutter Kicks x 18
    • Helicopters x 18
    • Arm Circles x 18 (9 front, 9 back) + a couple of playoff holes

    Mosey to the 11th

    Amen 4 Corners (4 rounds)

    • American Hammers x 18
    • Mountain Climbers x 18 (2c)
    • Carolina Dry Docks x 18
    • Dips x 18

    Plankorama

    Mosey to Rae’s Creek

    Caddie Carry

    • Caddie carry bag (partner) down the fairway
    • SSH x 72
    • Reverso

    Plankorama

    Drive, Chip, Putt

    • From tee box hit the shovel flag with Pro V1 Frisbee – 5 burpees per stroke, repeato 3 holes

    Mary on the 18th green

    • Caddie Leg Toss (3 sets of 20 – yeah I know, what was YHC thinking?)
    • Freddie M. (Couples) x 18
    • Alphabet – spell AUGUSTA NATIONAL
    • LBCs x 18

    Mosey along cart path back to Clubhouse

    MOLESKIN

    Hello Friends.

    YHC had no plans for a themed beatdown before realizing that today is the start of the Masters.  YHC doesn’t play much or follow golf that closely, but the Masters is awesome.  Never been, but the visuals on TV alone prove that Augusta National is nothing short of paradise.  YHC’s idea of paradise is an F3 RVA AO.  While most prefer a pool, the pond is good for YHC.  The round was going smoothly until the PAX stepped up to the 1st tee box.  As soon as Lab Rat pulled out the driver, gripped and ripped, YHC knew the darkness of the gloom was problematic.  YHC generally spends more time looking for his balls than actually playing, so really it felt just like a normal round.  YHC lost track, but pretty sure Lab Rat took a snowman on the scorecard.  Flipper pulled driver on a Par 3 for some reason, but managed to salvage a bogey.  TYA proved most accurate from the old man tees and birdied the hole.  Kudos to FNG Clavin for posting to what threatened to be a very un-sunny and 70 like day in F3RVA.  Good to see Swirly back on top of the leaderboard.  The PAX thoroughly enjoyed the elbow plank with R/L leg raise.  For those in the challenge, not sure of plank minutes, but YHC will take an eagle on the hole and call it 4 minutes.  Speaking of challenges, Saab has completed a feat most would call impossible, let’s see Saab do it again, only this time carrying Bunny Slope along the way.

    Numberama, Nameorama, COT

    ANNOUNCEMENTS

    Lunch – Downtown (Pops) West End (Whole Foods) – Enjoy a Pimento Cheese Sandwich with a refreshing Arnold Palmer

    $30 T-shirt – See Wedding Singer

    Real Golf Tournament– See Wilson

    F3 Cville Expansion – See Lab Rat – requests 1 email from each member of the PAX (Dave.Matthews@gmail.com; TheRock@hotmail.com)

  • Kettlebell variation of the Golden Horseshoe

    Seven redwoods bucked predictions of the sky falling and posted at CircusMaximus with kettlebells in hand. Johnsonville (YHC) took Q, and led a gloom-filled workout along these lines:

    Warmup with SSH, mericans, crabcakes, LBCs, and armcircles.

    Mosey between the columns by the bus loop for a sequence (somewhat) resembling the Golden Horseshoe along these lines:

    — 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
    — 10x kb swing, 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
    — 5x standing kb press & repeat other arm, 10x kb swing, 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
    ***** respite with 3 minute plank sequence *****
    — 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, 10x sit and press, bearcrawl 10 strides, run backwards to point down corridor and back
    — 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, bearcrawl 10 strides, run backwards to point down corridor and back
    — 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, bearcrawl 10 strides, run backwards to point down corridor and back
    ***** respite with 2 minute plank sequence *****
    — 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, bearcrawl 10 strides, bunny hop to point down corridor and back
    — 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, bearcrawl 10 strides, bunny hop to point down corridor and back
    ***** respite with 2 minute plank sequence *****
    — 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, bearcrawl 10 strides, bunny hop to point down corridor and back

    Finish with AmericanHammers and AlabamaPrmDates.

    COT with Attila taking us out.

    This workout delivered a lot reps and sets. I may have distorted the ordering a bit up above, but I think it is pretty close.

    I was expecting to face horrible weather and, as a result, a very small PAX. The predictions turned out to be wrong on both fronts, and it was a nice surprise to have solid numbers this morning.

    I am not sure how I ended up on the Q roster for the 2nd week in a row — probably a clerical mistake by YHC. I did not mean to monopolize leadership of the AO, and I hope that did not bother anyone.

    We achieved 7 min of planks this morning. The door is open to pick up extra minutes today for those doing the challenge.

    Great job this morning on a hard sequence of KB exercises. Sincerely, Jville

  • Road to REDEMPTION

    3 Mechanicsville faithful showed up this awesome morning to help YHC celebrate his Tar Heels winning the men’s college basketball national championship!!

    This is how it went down:

    Hallelujah to other side of the parking lot

    COP (in honor of the 6th National Championship for the school 6 reps of each exercise were completed)

    • SSH – IC
    • Merkins – IC
    • Burpees – OYO
    • Crab Cakes – IC
    • Smurf Jacks – IC
    • Dolly’s – IC

    Road to Redemption (Takes us from the Maui Invitation at the start of season to the National Championship)

    R (Maui Inviation – 8 team tournament) – 8 Rows Reps
    E (15 ACC Teams) – 15 Empty Wheelbarrow Steps
    D (68 teams Opening Round) – 68 Deadlift Reps
    E (64 teams First Round) – 64 Empty Wheelbarrow Steps as a PAX
    M (Round of 32) – 32 Morning Reps (aka Good Morning)
    P (Sweet 16) – 16 Press Reps
    T (Elite 8) – 8 Turkish Get Ups
    I (Final Four) – 4 minutes of Imperial Goblet Squats Walkers
    O (National Championship) – 2 minutes of Overhead Warm ups (YHC forgot this exercise so switch to Tricep Press)
    N (Champions) – 1 minute of Never Cross Dolly’s

    Locker Room Celebration – Triple Check

    1st – KB Swing
    2nd – Goblet Squats
    3rd –  Hallelujah around the parking lot

    Hallelujah back to the SF for COT, number-rama and name-a-rama, then Opus took us out. 

    Moleskin

    YHC was so excited to see his team win their 6th national championship. The theme for the team had been redemption all year since losing the national championship in a buzzer better last year. Our journey this morning took us from the start of the season where the Tar Heels won the Maui Invitation (which they have done the last two years they won the tourney) to a season against argumentatively the best conference in all of basketball this year the ACC where UNC won the regular season (which they also did the last two years they won the tourney) to finall the NCAA Tournament.

    The Carpenter had texted YHC just before the AO that morning notify that the fart sack was needed, knowing that several MANNDate regulars were either injured, sick, or attending WDog this morning, YHC figured this could be a Solo AO today. Thanks to Opus and Heliz coming in the clown car so this didn’t have to happen!

    Mumble Chatter was very light today since this PAX was focused on the task at hand.

    YHC was happy to continue his new year resolution by introducing new exercises everytime he Q’d. New this week: Empty Wheelbarrow (Crab Walk with some holding your legs), Good Mornings, Imperial Goblet Squat Walkers, and Never Cross Dolly’s

    Announcements

    AshCreek 5k May 20th – Sign up at http://www.ashcreek5k.com/ . This is a family event so invite your M’s, 2.0’s, and friends to sign up. We will have booth during the event. They are currently running a promo for $5 off if you register before this Sunday. Use code CELEBRATESPRING and register under “F3RVA”.

     

    SPIT ON THAT!! 

  • Theme of the Morning: Merkins & Little Confusion

    7 gather SOJ @ SOT. No assigned Q. 5:30am

    (Döner Kebab) Mosey. COP: SSH, B&Ws, Merks, IWs, Planks, Elbows to Hands IC, Rosalitas, LBCs

    (Honeymoon) Mosey. Tracers. Ring of Fire (10 Merks). Repeato. Mosey. Spartan Penalty: 30 Burpees OYO. (Jville down. Jville out.)

    (Wilson) Partner – Love Hill: lunges, walkout merks, broad jumps. Mosey. No Jville. Mary: Single Leg Lifts, APDs, Rosalitas, Dollies, Jville returns, Heels to Heaven, Superman

    (Carmen Sandiego) Partner – BooYa Loops: IWs & Squats – up to 5. Little confusion.

    (Döner Kebab) Freddies, Proctractor

    COT – Jville.

    NM
    In true SOJ style, the PAX was not phased by no assigned Q for SOT and picked up right where NoToll left off yesterday with an impromptu Hot Potato. YHC took initial command then passed the Q around. TClaps to Carmen Sandiego for his creativity during the final 7 minutes, prefacing his called exercise with the title of this BB.

    Last week’s “Week of Johnsonville” may have taken its toll on its namesake after Jville heard something pop in his knee during the Spartan Penalty. Take it easy Jville. YHC hopes you just went down to ensure that Wilson had even numbers when his name was called.

    Good luck to Honeymoon as he reunites with his F3 Mooresville Brothers to take on the Charlotte Spartan Race this weekend. Kick ass.

    Announcements:

    SOJ PAX are looking forward to new AO offering this Friday for a bootcamp @ Bettie Weaver ES.

    Lab Rat is spearheading the F3 Leap to Charlottesville. Email F3charlottesville@gmail.com w/ contacts and other interested Cville parties.

    GridIron will host a 2.0 & M-friendly scavenger hunt bootcamp on Saturday Apr 15, the day before Easter. Jville will be reaching out via PreBlast to try and get a headcount.

    Stay safe in tomorrow morning’s forecasted storms.

  • Where are the pull-up bars?

    18 Pax members stumbled into WDog, all with plenty of time to spare – except for Phonics.  As expected, Swirly arrived early and had taken up residence with other Pax members in the truck.

     

     

    COP:
    47 SSHs IC

    1 lap of High Knee pulls

    1 lap of Frankenstien Walks

    10 Merkins IC

    Mosey to some area on the way to the pull-up bars

     

    Abs of Fun 1:

    – 15 8 Count Swirlies

    – 12 4 Count Heels to Heaven

    – 8 10 Count Windshield Wipers

    – 12 4 Count ABCs

    Rest and Repeat

     

    Mosey to pull up bars

     

    Pull to the stars 

    Count off by 4s

    – First team does 50 pull ups collectively

    – Second team does dying cockroaches till team 1 finishes their pull-ups

    – Third team does smurf jacks till team 1 finishes their pull-ups

    – Fourth team does Bear Crawl boxes (bear crawl straight to tree 1, side bear crawl to tree 2, bear crawl backwards to tree 3, side bear crawl to tree 4 – repeat

     

    Repeat

    Mosey back to Lacrosse field

     

    Abs of Fun 2:

    – 20  2 step spread eagles

    – 10 Low Cadence Freddie Mercuries

    – 12 V-Situps

    – 15 Hardywood Jacks

     

    Mosey back to shovel flag

     

    Duck, Duck, Bear

    Quack on each pax members head, say “Duck or Bear” on someones head, then if “Duck” hold ankles and run around Pax, if “Bear” bear craw around Pax. While waiting for Duck or Bear, Pax holds plank. While racing each other down, Pax does Merkins.

     

    Numberama, Namerama,

     

    Announcements:
    Lab Rat is leading the charge to launch F3 Charlottesville. If you know anyone in CVille who might be interested, contact Lab Rat – – f3charlottesville@gmail.com

    We will have a table at the Ashcreek 5K. Sign up and EH others to come out.

    Emoji took us out.

     

    NMS:

    The YHC was excited to Q the WDog as it is a different venue and a combo of many things F3 RVA.  Not wanting to do the same and desiring to stay away from any running, YHC settled on a heavy Ab bootcamp.  Taking some of his daughters favorite ab exercises and creating some others YHC settled on a “nice” combination.

     

    TYA gave Abacus a difficult time for asking Toga to be the time keeper.  Abacus thought it was interesting that TYA would poke the bear just before the start. Noting this poke, YHC grinned.  Not being 100% familiar with the AO, YHC needed to also ask where the pull up bars were located, not once, or twice but at least three times.  Inside, the Pax was wondering how many pull-ups where going to be on order for the day.  But little did they realize they would wish for more pull-ups by the end of the day.  At the bottom of Jacobs Ladder, YHC pulled up and started their Abs of fun 1.  Demonstration was in order for the 4 exercises for this round. YHC showed them all at once to make sure we can quickly move to the next during each round.  Oh what fun.  The most fun was had by Windshield Wipers.  Modifications appeared to be on the menu for many. Not sure as the YHC was grinning in fun and enjoyment.  Time flew by as we did some stations and returned to the bottom.  Groans and fear was plenty as the Pax hit the bottom of Jacobs ladder.  And of yes! Another whole new set of Abs of fun was called to order.  However, this was only done once as the YHC wanted to get back for some Duck, Duck – Bear.  Great fun was had by the Pax as we ran each other down. Toga showed complete and utter superiority as he snagged Abacus on the offset to start things off.

     

    YHC enjoyed spending time with the F3 RVA family this AM. Till next time.

  • Abs of fun

    14 bright tailed and excited Pax members sprang into action on this 4th day of April at the Da’Ville.  Arrivals started with about 10 minutes before 5:30 and with Phonics bringing up the rear.

    :

    COP:
    25 SSHs IC
    1 lap of High Knee pulls
    1 lap of Frankenstien Walks
    15 Merkins IC
    Mosey to Lacrosse field
    Abs of Fun 1:
      – 20  2 step spread eagles
      – 10 Low Cadence Freddie Mercuries
      – 12 V-Situps
      – 15 Hardywood Jacks
    Rest and Repeat
    Mosey to pull up bars
    It is All Meaningless 
    Count off into 3 teams of 4
      – First person in team does 7 pull ups
      – While person 2 does dying coach roaches
      – While person 3 goes and finds and brings back a leaf(w/o stealing it)
      – While person 4 does 1 legged AL prom dates 10 on each leg
    Once person 1 finishes his pull ups he moves to dying coach roach, who goes and finds a leaf…
    Repeat till 77 pull ups are completed

    Mosey back to Lacrosse field

    Abs of Fun 2:
      – 15 8 Count Swirlies
      – 12 4 Count Heels to Heaven
      – 8 10 Count Windshield Wipers
      – 12 4 Count ABCs
    Mosey back Middle School
    Circle of Favorites
    Pax member calls out his “favorite” exercise. YHC lead Pax to 3 of that execercise:
      – Abacus – – Burpees
      – Opus – –
      – Sugar Baby – – Burpees
      – Helix – –
      – Mister Rogers – –
      – Lab Rat – – Lt. Dan’s
      – Rucker – – Peter Parker
      – Quaker – – LBCs
      – Phonics – – Jump Squats
      – Spike – – Wirkens
      – Gumband – –
      – BucketMouth – – Merkins
      – Emoji – – DQs
      – Spit – – Smurf jacks
    (Please place in comments corrections and omissions for me to correct)
    Mosey to the shovel flag
    Numberama, Namerama,

    Announcements:
    Lab Rat is leading the charge to launch F3 Charlottesville. If you know anyone in CVille who might be interested, contact Lab Rat – – f3charlottesville@gmail.com

    We will have a table at the Ashcreek 5K. Sign up and EH others to come out.

    Spit took us out.
    NMS:
    Fun times where had as the YHC got ready to bring some Da’Ville fun to the South.  Knowing that Gimpy (previously known as Swirly) might be there, YHC is looking to stay away from the running. The pull up bar fun didn’t go as well as planned. Partially as YHC struggled to get the pax in groups.  He got his just revenge with another round of Abs of Fun with lots of different cadence. Enjoyment for the YHC was plentiful when the pax counting was labored to a low, low whisper.