Tag: Convergence

  • 4 Year Convergence/RVA Summer Tour Takeover

    F3RVA posted at Dogpile with amazing numbers to celebrated it’s 4th birthday with a convergence that included two bootcamps and a race.  By the numbers:

    • 57 total PAX members posted between the workouts.
    • 40 Double Dipped including two 2.0s.  Outstanding you two!
    • 54 posted to the 6 AM bootcamp
    • 43 posted at 7 AM with 33 completing the 2.7 mile race.
    • All 33 runners Double Dipped.

    The weather was perfect for a beatdown that included the following:

    6 AM Bootcamp  (All Qs completed the RVA Summer Tour)

    Mosey to Rugby Road Circle.  The PAX of 54 was so large that most PAX members performed the exercises in the road while YHC was in the tall grass.

    COP:  (Phonics)

    • 9 Burpees OYO  (September)
    • 20 SSH (20th)
    • 14 Helicopters (2014)
    • 24 Invisible Jump Ropes (24 PAX members at the F3RVA Launch on September 20, 2014)
    • 13 Merkins
    • 13 Mountain Climbers (13 PAX members completed the F3RVA Summer Tour)

    Q passed onto Wedding Singer

    Mosey to the Carillon Field and partner up for the following

    • Partner Carry to the far end of the field and back.  Trade off when needed.
    • Wheelbarrow the width of the field.  When you reach the side, the partners switch.  Repeat.

    PAX split into 2 groups.

    Group One  (Qs were Hardywood, Kubota, and Sugar Sock)

    • Hardywood:   At Rusty Cage – 5 rounds of 5 pull-ups, 5 dips, and 5 burpees
    • Kubota:  At the half pipe behind amphitheater – Clockwork Merkins (Start at 12 o’clock, do even hours on one hill and odd on the other.  Work from 1 to 12.)  Set of PLT’s and Boo-Yah Merkins while waiting for the six.
    • Sugar Sock:  4 corners with 10 WWI sit ups, 20 American Hammers, 30 Box Cutters, and 40 LBCs.

    Group Two (Qs were Vinny, Honeydo, and Offshore)

    • Vinny:  At the half pipe behind amphitheater – Clockwork Merkins (Start at 1 o’clock and do 5 merkins at each side of the hill until 12 o’clock
    • Honeydo: 
      • 3 sets of PLTs.
      • At Rusty Cage, partner up and do the following:  5 pull-ups, 10 jerkins, 15 dips, 20 jump squats.
    • Offshore:  Led the group on a mosey to the Carillon field.  Because of time, the Q was passed onto Rosie.

    Both groups passed the Q to Rosie

    5 minutes of Mary in Carillon Field

    • Freddie Mercuries
    • Flutter Kicks
    • Dollies
    • Peter Parkers
    • Crunchy Frog
    • Alabama Prom Dates

    Mosey back to SF

    COT – Numberama, Name-o-rama, Announcements, Gomer Pyle took us out.

    7:05 AM Bootcamp (Led by Johnsonville)

    Mosey to the field in the middle of the VITA course.

    • Slaughter Starter (20 burpees OYO)
    • 20 SSH
    • 20 Cherry Pickers
    • 10 Alabama Prom Dates (2 legs)
    • 10 Alabama Prom Dates (left leg up)
    • 10 Alabama Prom Dates (right leg up)
    • 16 Imperial Walkers
    • 16 Hillbillies
    Bootcamp #2 begins without runners
    3 rounds of BLIMPS (Burpees, Lunges, Imperial walkers, Merkins, Plankjacks, WW2, Sit-ups), 50 seconds on / 10 seconds off.
    Between rounds, we did a bearimeter around the VITA course with 1 person crawling at a time and others zombie walking.
    With runners, mosey back to the SF

    7:15 AM VITA Course Race  (3 laps around the VITA course for 2.7 miles)

    COP with Johnsonville
    After COP, TYA divided runners into 4 groups.  PAX lined up with 6 milers in the front to 4 milers in the back.  Runners counted off from 1 to 4.
    Cross Country scoring was used.  The 1st finisher was one point.  The 2nd was 2 points.  Team scores are added up with their top 5 finishers.  Lowest score wins.  Team One was victorious.
    After all 33 runners completed the race, mosey with Johnsonville and the bootcamp back to the Shovel Flag.
    COT – Numberama, Name-o-rama, Announcements, Shakedown took us out.
    NMS
    What an awesome day to lead this incredible group of men and young ladies at the 4 year convergence.  TYA had mentioned last summer that he wanted a race among among F3RVA PAX members.  Because there was no ReeseStrong 5K this year, he saw it an an opportunity to organize the 4 year convergence.  It only made since to have a bootcamp prior to the run.
    As YHC planned for the bootcamp and run, he wanted others involved who had completed the RVA Summer Tour which was a ton of fun this summer.  In addition to the 9 that led the 6 am bootcamp, other Shakedown, Labrat, and Lockjaw helped organize the run.  EF Hutton, who was unable to post at convergence, also completed the summer tour.
    YHC had asked Johnsonville to lead a COP prior to the run.  One reason for this is because many newer PAX members have never seen Johsonville do the Hillbilly.  Johnsonville then contacted YHC about a week and a half ago with the idea of adding an FNG friendly 7 am bootcamp.  Of course YHC said yes.
    Convergence Observations
    • Instructions were given by YHC to the leaders during leaders of the 6 am bootcamp to try to stay away from challenging leg work since many PAX members would be racing after the bootcamp.  This suggestion was obviously ignored.
    • The suggestion on going easy on the legs was not given to Johnsonville as he started the COP with 20 burpees.  This leg to much moaning and wining during the burpees.  We still completed the exercise.
    • At 6 am, we started off with 9 burpees for the month F3RVA started.  Johnsonville suggested this be called the Seal Team Starter.
    • Which is better, a COP or an elbow massage from TYA?
    • Hardywood’s 2.0s are incredible.

    Thank you to Pullout for bringing out the grill, the eggs, and the sausage.  The 2nd F was awesome.

    Welcome Smolder!  Well done on double dipping at your first post.
    Announcements
    • During the 8 am COT, Shakedown notified the PAX that Labrat had lost his father that morning.  Shakedown then said a prayer for Labrat and his family.  Please continue to pray for Labrat and his family.
    • The Healing Place is going to have an 8K training teams.  It starts Saturday, September 29 and will lead up to the November 10 VCU Health 8K.  See Swiper for details.
    • Puppy Pile next Saturday, September 29 at 7:05 AM.
    • Richmond Community Toolbank Hammers & Ales – See Viral for details
    • Starting next Saturday, September 29, every Saturday until the end of the year, Marmaduke will be collecting jackets for those in need.  He can pick them up at Dogpile or Gridiron.  See Marmaduke for details.

    It was an honor to lead this morning.

    Gotta Run!

    Phonics

  • Annual F3RVA Convergence ~ Notice of FNG Friendly Option

    Annual F3RVA Convergence ~ Notice of FNG Friendly Option

    We have a solid track record of bringing FNGs out to our annual F3RVA birthday party/ convergence. To keep that tradition alive, we will offer an optional FNG-friendly bootcamp at 0700 in addition to the 0600 bootcamp and 0715 AM run. This will also give those who are unable to compete in the run due to injuries or other causes a double-dip option.

    Please ping Phonics or me if you have any questions. See ya’ in the gloom! Jville

  • A DaVille Labor Day Takeover

    43 Redwood including several 2.0’s and one FNG from near and far arrived in the north for a labor day convergence. The shovel flags were planted, YHC asked the PAX to circle up and gave the disclaimer, then we went to work.

    This how it went down:

    Warm Up (PAX Choice) – Follow Spit for a lap around the large lake for about a 3/4 mile run or stay with Mudface and swing around the kettlebell some.

    Circle up and pass the Q to Opus

    The Tubthumping – Run in place and do a burpee whenever the words “I get knocked down” are sung in Chumbawamba’s Tubthumping. Plank and do mountain climbers in between the “I get knocked down” moments.

    Pass the Q back to Spit

    COP (ALL IC) – SSH, DQ, Helicopters, LBC’s, Arm Circles

    THANG

    (split into two groups: 1st group stay with Spit and 2nd group goes with The Carpenter)

    Group 1
    Spit’s Q

    Grab a cinder block and mosey to the far field

    Bears & Blocks – Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

    20 Coupon Swings

    Lunge & Blocks – With the cinder block overhead lunge back across the field

    Mosey back to the SF’s to drop of the blocks

    Opus’ Q

    Circle up

    Tabata – 20 sec all you got and 10 second rest. 8 sets of the following: Merkins and Werkins. 1 minute rest then 8 sets of WW2 Situps and American Hammers

    Helix’s Q

    11’s – Dirty Dog and Donkey’s Kick

    Group 2
    The Carpenter’s Q

    Mosey towards the first lake. Stop at the pile of rocks. Pick up a rock and “hallelujah walk” to the pavilion. 

    Count off by 2’s.
    1’s start at the picnic tables under the pavilion. 2’s circle the pavilion on the outside.

    1’s do the following all IC
    5 skull crushers, 5 dips, 5 skull crushers on other side.
    Repeat with 10 reps, 15 reps, 10 reps, 5 reps.

    2’s do the following all with the same IC
    5 SSHs, 5 hand release merkins, 5 SSHs
    Repeat with 10 reps, 15 reps, 10 reps, 5 reps.

    Switch (2’s to the pavilion, 1’s outside the pavilion) and repeat the sets…

    Pick up rock and “hallelujah walk” back to the pile and toss the rock back.

    Spike’s Q

    Mosey to the field.

    11s – 1 burpee, 10 WWII sit-up

    Circle up for 5 MOM – Burpee Shuffle 

    Numberama, Namerama, Announcements, Bodo’s took us out

    MOLESKIN

    A great turn out for this convergence. With school starting tomorrow and several PAX enjoying the summer one last time, YHC wasn’t sure what the turn out would be. The AO was secured not by Big Blue this morning, Mudface was the first to arrived. YHC and The Carpenter were not far behind. The trio set up the AO and went over the plan of attack. The PAX keep rolling in while YHC asked a few DaVillians before hand to planned to Q at some point. It seemed DaVille had the largest showing with 16 (including 2.0’s) PAX members. Glad we had a great turn out for a workout in our backyard.

    Mumble chatter was heavy in the beginning especially during the run. YHC could hear Lab Rat even when he was on the other side of the Lake. As time went it on it did seemed to get quieter.

    Most of the PAX were experiencing Opus’ newest exercise The Tubthumping for the first time. Opus told YHC later one it was hard to explain what to do because he was so out of breath from Mudface’s kettlebell exercises. It took a little while but the PAX seemed to catch on.

    YHC would like to thank all those that help make this happen including Papa Spit for catering the food.

    Please feel free to share you favorite moments in the comments.

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Pre-Blast: 4-Year F3RVA Convergence Celebration on Saturday, September 22 at Dogpile

    Pre-Blast: 4-Year F3RVA Convergence Celebration on Saturday, September 22 at Dogpile

    Four years ago after 3 Pre-Launch workouts, the first F3RVA bootcamp was held on Saturday, September 20 with a PAX of 24.  Click here to view the 9/20/14 Backblast.  Four years later, we celebrate the success of F3RVA with a convergence at Dogpile that will include a bootcamp, a run, and a 2nd F cookout.

    4 Year Convergence Schedule of Event for Saturday, September 22, 2018

    • 6 AM – Bootcamp
    • 7:15 AM – VITA Course Run
    • 8 AM – Cookout at Dogwood Dell

    About the VITA Course RUN

    • 4 lap race around the VITA Course (About 3.6 miles)
    • Participants will be divided into at least 4 teams.
    • Cross Country style scoring will be used.  The first finisher will receive 1 point.  The 2nd will receive 2 and so on.  Add up your team points.  Lowest score wins.
    • We do need non-runners for this event as well to assist with scoring, water, the cookout, etc.

    Additional details about the convergence will be released over the next few weeks.

    Gotta Run!

    Phonics

     

     

  • Labor Day Convergence – PreBlast

    Labor Day Convergence – PreBlast

    With the tour ending and the mornings staying darker longer, it’s time for the last convergence of the summer!

    Labor Day Convergence will be held at Three Lakes Park (400 Sausiluta Dr, Richmond, VA 23227) at 7 am hosted by DaVille.

    Coffeteria and a continental breakfast to follow be provide by Fairlake Catering.

    Bring your SF’s, your coffee mugs and we will see you on the 3rd!

  • Take that King George III!

    47 Colonials attacked the Independence Day F3RVA Convergence this morning on the 242nd anniversary of our ancestors telling King George III to “Shove It!”  Conditions were 70 and Sunny after the sun appeared from behind the great RVA skyscrapers.  7:00am and BOOM! time to roll!

    Mosey from Tredegar parking lot to Brown’s Island for:

    COP:

    Helicopters x 15

    Don Quixote x 10

    SSH x 20

    Merkins x 10

    Crab Cakes x 10

    Recover and half the PAX go with Assistant Q Lockjaw and other half go with YHC.  Hot Potato Q is in effect for both groups.

     

    Kubota PAX:

    Mosey across the footbridge to the WestRock Building.  Stare down the mighty steps on the side of the building and commence a Triple Check.  Partner 1 runs up and own all steps, Partner 2 performs merkins, Partner 3 performs LBC’s.  Three times through.  Al Gore to wait for the six.

    Kubota passes Q to Hardywood

    Mosey back to Brown’s Island and pick a nice spot on the concrete like “grass.”  21 rounds of escalating merkins and WWII sit-ups in cadence!  One of each, then two of each, then three of each, etc., etc., etc.  AUDIBLE!  11 rounds(that was plenty!!)

    Hardywood passes Q to EF Hutton

    Mosey back to the hill under the Virginia War Memorial.  Four Corners on the Hill(WOW!)  Corner One 10 x Burpees, Corner Two 20 x Box Cutters(time to catch your breath a little), Corner Three 30 x Carolina Dry Docks, Corner Four 40x Jump Squats.  EF Hutton wanted more!  REVERSO!!

    EF Hutton passes Q to Flange

    Partner Up!  Partner One does 15 merkins while Partner Two Lunges toward tree line on hill.  Partner One runs and catches Partner Two and switch up.  Continue and end at Gravel Path on hill.  Same thing on the way back except each partner does 15 Partner Leg Tosses upon switching.  Back at starting line, round three is Partner One does Mt. Climbers while Partner Two runs to grave path and back.  Three rounds each partner.

    Flange passes Q to Honeydo

    Mosey around parking lot and down Canal St and back up path to the North Bank Trailhead.  Partner up.  Partner One performs reverse crunches while Partner Two runs up trail, crosses first footbridge, avoids someone’s underwear on the bridge, and comes back.  Two Rounds each partner.  Al Gore for one minute and TIME UP!  Back to Flags!

     

    Lockjaw PAX:

    Lockjaw Q

    After COP, mosey back to Shovel Flags and up the hill to the canal.  Using the large wall, the PAX did a Triple Check.  Partner One does Balls to the Wall, Partner Two elbow planks and Partner Three Crawl Bears down the hill to the path and Bear Crawls back up the hill.  Three Rounds.  Next the PAX went higher up the hill across the canal for Touch a Tree.  One Partner touches the appropriate number of trees while the other Partner performs the following exercises:  Trees 1 and 2 – Mountain Climbers.  Trees 3 and 4 – Monkey Humpers.

    Lockjaw passes Q to Flipper

    Mosey back down the hill to the Shovel Flags.  Five Shovel Flags, so five Burpees at each of the seven light posts on Tredegar St. to the turn-off to Brown’s Island for 35 total Burpees!  Performed some Mary while waiting for the Six (6 inches, Flutter Kicks, Rosalitas.)  On the return trip down Tredegar St., Bear Crawl to the next light post and run backwards to the next two light posts.  Repeat until the PAX is back to the Shovel Flag intersection.

    Flipper passes Q to Spit

    Mosey down the ramp leading up to the bridge to Belle Isle.  Merkins and LBC’s while PAX waits for foot and bike traffic to depart the bridge.  Run backwards up the bridge, 5 merkins, bear crawl, 10 merkins, run backwards, 15 merkins, bear crawl, 20 merkins, run backwards, 25 merkins.  Reverso down to the bridge with 20, 15, 10, and 5 merkins to the bottom of the bridge.  Mosey back to the Shovel Flags for some Mary including: Bird Dogs, American Hammers, Freddie Mercuries, LBC’s, Flutter Kicks, and others.  TIME UP!

     

    COT, Numberama, Namearama, and Fudd, Honeydo and YHC took us out!

     

    Announcements:

    PuppyPile is July 21 at 7:05am

    Breaking Bread needs a Q for July and August

    I missed a couple others, so put in comments please.

     

    NMM:

    Wow!  What a morning!  Nice to see this turnout.  YHC did not expect so many, so YHC needs to stop underestimating this PAX.  Everyone worked hard and got it all out.  As for YHC’s group of PAX, mumble chatter ceased after the first round of the Triple Check stairs on the WestRock building.  Then Hardywood just made sure there was no more mumble chatter with his 21 audibled to 11 rounds of merkins and WWII’s.  Audible definitely had to be called on that one!  Four corners was definitely tough and the partner work at the end finished us off.  Lockjaw’s group had light mumble chatter but ceased because of the heat.  A consistent theme from Fudd was his possibility of splashing merlot since he drank a bit of wine last night (what happened to the Scotch?)  There was plenty of coffee, water, fruit, sausage and fellowship afterward!  There was also sausage from the grill to eat. (see what I did there?)  Welcome to Water Wing visiting from Cary, NC.  Welcome to FNG – King George from Powhatan.  YHC changed his name after a suggestion from Lab Rat that any FNG that posts on the July 4 Convergence should be named King George.  Next year, any FNG’s will be named Cornwallis or Benedict Arnold.

    YHC would like to especially thank Lockjaw for leading the second group of PAX and all the Q’s that had the Hot Potato tossed to them.  Thanks for the coffee, Hardywood!

    I know I missed a lot of mumble chatter before, during and after the workout, so please add in the comment section.  Several PAX jumped in the River during the coffeteria.

    TO all PAX that came this morning and to the PAX who are out of town on vacation, have a Safe and Happy 4th of July!!  Thank God for our Freedom!

    Kubota

    keep posting

     

  • Pre-Blast: July 4th Convergence at Tredegar

    Pre-Blast: July 4th Convergence at Tredegar

    Pax,

    There will be a 60 minute July 4th convergence at Tredegar/Brown’s Island/Belle Isle on Wednesday, July 4th at 7am.  It will be very similar to the Memorial Day beatdown, but there are a lot of untapped resources around that AO where we can try new things out.  YHC will start us off and then it will be Hot Potato, so think of something different to do from Memorial Day if you get called upon.  This also gives those Pax members that could not make the Memorial Day beatdown a chance to post at this great AO.  This will be the only F3RVA workout that day except for the regularly scheduled Roller Coaster run that evening at 5:30pm.

    ****UPDATE**** There will be a Hardywood/Kubota sponsored Coffeteria/Breakfast immediately following****

    Charlottesville and Hampton Roads, please come join us!

    If you are in town, come on out and let’s have some fun by the river!

    Kubota

     

  • Another great Memorial Day beatdown

    45 from around VA came down to Belle Isle for a Memorial Day convergence. Weather was 70, sunny, and plenty humid.  We did:

    Head to Browns Island for COP:  Invisible Jumprope, Don Qs, Merkins, Scorpion Kicks, Flutterkicks, & 10 Burpees.  Split the PAX into 2 groups:  Gumbo took one group and Spit the other.

    YHC stayed with Gumbo and we did Triple Check: Dips, JumpSquats, and Run bridge.  Then run around Island and stop for 2 burpees every lightpost.  Q was passed to Flatline.  We did Buddy carry and PLTs across field.  bOB took Q and had us Bear Crawl across field (his apparent superpower) and stop for WWIs.

    Oyster took Q and dropped another Triple Check of Derkins, Squats, and run across island.  Saab then gave us 11s of HR Merkins and Heels2Heaven.  Head back over Bridge then stop for Crab Walk down street & 10 reverse Crunches until audible back to flag.  Then up hill to VA War Memorial.  20 Merkins up top.  Back down and Gomer Pyle took us out in COT.

    NMS – This Memorial Day tradition keeps getting better each year.  45 PAX strong.  Looks like Swirly played nice and passed the Q along with his PAX.  I’ll let those guys detail in comments.  Great words from Gomer Pyle in the COT and nice to remember by name those fallen in the line of duty for us and our country.

    The CVille PAX was fiesty as they stayed in our split PAX.  Beedle put us all to shame but good to find out he is a 26 yr old Army officer. For some reason our PAX stayed on Browns Island and got totally filthy rolling around on the dirt.

    Great work by our 2.0 FNGs Timex & Van Winkle.  Also good to have Sippy’s 2.0 out and Bootleg’s 2.0 who was the only female present amongst our 45.

    Enjoy the rest of this Memorial Day and take a moment to remember how lucky we are as Americans thanks to those who sacrificed their lives for this great country.

    Announcements:  Tour De RVA has strarted, sign up on the spreadsheet.  Also Puppy Pile is back on for 6/23 at Dogpile with Sippy taking the lead.

  • Pre-blast: Memorial Day Convergence at Belle Isle

    All PAX in town should be there Memorial Day. 7:00 am start so get some extra sleep and be ready for a Hot Potato Q, nobody pass the Q to Swirly!

    Meet at Tredegar lot on north side of Belle Isle.

    Let’s get 50+ Pax this year!

  • Recap of F3RVA’s Third Anniversary Convergence

    The 3rd Anniversary Convergence was a double-dip extravaganza to celebrate three years of F3RVA.  Thirty-nine (39) of the faithful gathered in the darkness at 0600 at GridIron, and forty-three (43) of the faithful, plus seven (7) FNGs — fifty (50) in all — gathered at 0700. By my number-cruncing, it added up to 60 different people posting at one or both workouts, with 10 posting early and not late, 21 posting late and not early, and the balance double-dipping.  It was a perfect early autumn morning, and the grass, sand, and pavement were bathed in chilly morning dew, which we promptly began rolling around in (and face-planting into).

    0600 RECAP —

    ChumBucket took the initial Q on the GridIron with the PAX occupying most of the west half of the football field in almost complete darkness.  Chum gave a brief disclaimer, and led the following warmup sequence: Invisible Jump Ropes x 25, Don Quixotes x 20, LBCs x 30, Carolina Dry Docks x 15, Imperial Walkers x 20, Helicopters x 20, and Arm Circles x 15 (forward and reverse).

    Hand-off to Rosie, who ran the centerpiece of the early workout — a terrible-awful Charles Bronson, followed by one leg of a merican beast.

    Hand-off to WhiteDeer, who ran wheelbarrows from one sideline to the other, and then back again.  He then ran a boat/canoe series that must have been very effective based on vocal grumble-chatter coming out of the PAX.  Or maybe he ran the boat/canoes first.  All I know is that he was liberal with his constructive (??) criticism of others as to their form.

    Brief rapid-fire Mary ad hoc by ChumBucket to permit Johnsonville to retrieve a record-keeping pad from his sporty Camry (no, TYA, that does not constitute “clipboarding’).  Mary series included Hello Dollys x 15, APDs x 15, Box Cutters x 15, and LBCs x 15 with some leg lift holds in between.

    Number-a-rama, Name-a-rama, and COT with Wilson taking us out.  I suppose “Hey God, it’s me, Wilson …” is better than “Hey God, it’s me, Sugar Sock …”

    0700 RECAP —

    Johnsonville took the initial Q briefly in the center of the 50 yard line. The COP stretched from sideline to sideline. He gave a brief disclaimer, and started the fun with 25x SSH, 10x mericans, and 20 hillbillies.

    Hand-off to Phonics, who continued the warmup with a machine-gun COP.  I have no recollection what Phonics did, but he claims it was as follows:

    10 Lunges IC
    10 Don Quixotes IC
    10 Helicopters IC
    10 Ball Dippers
    Plank-O-Rama which included
    10 Carolina Dry Docks/Merkins IC
    10 Angles Knee Jumps IC
    10 Side Elbow Planks Hip Dips
    10 Inverted Alabama Prom Dates IC
    10 Side Elbow Planks Hip Dips
    10 Rotating Elbow Planks IC
    10 Foot to Hand Mountain Climbers
    10 Carolina Dry Docks/Merkins IC (End of Plank-O-Rama)
    20 LBCs IC
    20 Freddie Mercuries IC
    5 Burpees on your own

    Hand-off back to Johnsonville who introduced small group leaders, Offshore, Spit, WeddingSinger, and the HoneyDo/Upchuck team and divided the PAX into respective teams. For the next 45 minutes, the four teams rotated through each of the following for stations:

    • Station 1 (pavilion behind playground ~ Offshore’s team started here) —  Alternate between Dips and Abyss merkins between picnic tables.  PAX rotates around outside of picnic tables doing 5 two-count dips in cadence, then rotating to the next spot. When several men get to a spot in the rotation, they go inside for 5 one-count abyss merkins instead of dips.
    • Station 2 (volleyball court ~ Spit’s team started here) —  Jacob’s Ladder (bear crawling) – Start at one side of the volleyball court, bear crawl to the other side, complete one burpee, bear crawl back to the other side, complete 2 burpee. Rinse and repeat till completing 7 burpee (or the whistle is blown).
    • Station 3 (track area ~ Wedding Singer’s team started here) — 1/4 mile sprints/runs, with no man left behind, meaning everyone goes back to get the six when they complete their lap. 20 count between laps. continue until whistle blows.
    • Station 4 (front of school ~ HoneyDo’s team started here) — Donkey Kicks (ladder or fixed count) — Run around loop.

    Regroup in center of GridIron field for brief closing COP with Johnsonville leading Mary consisting of mountain climbers and pickle pounders.

    Number-a-rama, Name-a-rama, and COT with Attila taking us out

    MOLESKIN:

    [FROM JOHNSONVILLE]  It was an incredible honor and privilege to organize this event and to pull together some of our best leaders from around F3RVA to showcase what we do day in and day out.  Each of the leaders contributed their part of these workouts, and I thoroughly enjoyed the opportunity to get a double-dose of gloom.  Thank you all!

    Particular thanks goes out to Hardywood for organizing a fantastic catered breakfast from http://eggheadrva.com/.  The food was excellent, and the catering was very convenient.  Please do not forget to consider EggHeadRVA for your breakfast catering needs!!  Also, please do not forget to reimburse Hardywood if you reserved some food.  

    Guinea, being rather scholarly despite how he may come across, informed me of the actual definition (not urban dictionary definition, mind you) of “merkin.”  See here if you dare.   At least in my mind, that is not quite in sync with F3 ideals and culture.   As you probably know, the name of the common F3 exercise derives from “American-style Push-up,” or, if you happen to be a Bush or from the South, ” ‘merican-style.”  I suggest we spell and pronounce it Merican.

    [FROM UPCHUCK] Nice work this morning fellas and Pinkie. Way to dominate the 4 stations.  Hats off to FNGs Banner and Shrek. Way to push through a tough set of donkey kicks and WWII sit ups. Those are unforgiving.

    Gomer Pyle provided his usual energy this morning providing a fine example of how to crawl, get sandy, and do burpees. Well done. YHC Peyton Manning has to give some feedback to Hardywood Brad Paisley on the abyss mericans. Not quite perfect form. Almost there. Close. Basically, almost there.

    Luckily, Hardywood redeemed himself by organizing the finest of breakfasts. Yum, yum. Thanks to Nate for doing the cooking. TClaps on that aioli. What a pleasure to lead this fine group. Way to push through hour 2. Great showing in the gloom this morning, gentlemen!

    [FROM OFFSHORE]: YHC was continually haunted by “If you can’t Q it, don’t do it” because of being smoked by the preceding leaders’ exercises, the difficulty of the stations, and the ability of the PAX in his group to just crush the exercises. The Q often found himself as the six and Splinter, Mulder, and Phonics routinely led the PAX. Many thanks to Jville for organizing an epic beatdown.

    Respectfully, Johnsonville