Tag: Dapile

9 Davillians show up for a crisp Sunny and 70 run or Ruck workout this morning. Circle K showed up with his dog for a Ruck walk workout, the remaining group ran 5, 5.5, 6 and 7 miles. We did the Farmhouse route that takes you through King’s Charter on the East side and some runners wanted to get 6 miles in and ran and extended route through Honey Meadows catching a trail to the condos on Honey Meadow’s road and back through the Teachers lot bus loop back to the flag. To get some hill work in this run we also took the Charter Gate Drive rout to the end and back to Kings Charter Drive. This route had many options for the runners and some finished in 45 minutes along with Circle K returning so we did 2 4 minute Tabata routines (American Hammers and Squats) while waiting on the remaining runners to return and wrapped up at 7:30.

Numberama / Namerama and Circle K took us out in Prayer today.

Moleskin

Great mumblechatter this workout as people started to pair off with Hash and Marco Polo taking a longer route for their faster paced run and YHC and Helix had a sub 9 minute pace for a 5 mile run, while Spit and Bulkhead logged in 6 miles and Opus and Mr Holland logged in 5 miles also. We then went to the Local Cup for 2nd F fund and conversations. It was great catching up with Circle K, great stories and we all had some good laughs!

See you in the Gloom soon Gents….Cheers….CB!

4 Davillians braved the windy Saturday morning to get in their miles. YHC had to start at 6 to make time to get ready for his 2.0’s birthday party. So YHC ran out into Honey Meadows and back then ran with the rest of the crew for 15 mins then back to get in 6+ miles

3 Davillians started at 6:30 and ran 4 minutes on and 30 secs walk for a hour long time

So coffee a the Local Cup afterwards

7 guys showed up to beat the cold and run an hour or so.

Giles loop into Craney Island and back.

Mileage range from 5.6 to 6.5.

coffeteria afterwards at local cup! Nice work everyone!

Apparently breakfast is popular at Daville. 13 Davillians including 1 FNG posted on a misty day. Opus and YHC started the day with a 2ish mile run from the Rutland Clubhouse to the Atlee parking lot.

• COP
  • Parking lot tracers
  • Mosey to a freshly paved basketball court
  • SSH x 20
  • Helicopters x 10
  • Imperial Walkers x 10
  • Don Quixotes x 10
  • Arm circles x 10 small, x 5 big
  • Copperhead squats x 10
  • Shoulder taps x 10
  • Merkins x 10
  • Alabama prom dates x 10
  • Flutter kicks x 20
• The Paula Abdul
  • Mosey to side parking lot
  • starting at one island, bear crawl 2 parking spots, do 1 merkin, crawl bear back 1 spot
  • Rinse and repeat until everyone reaches the other island
• Modified USMC August fitness challenge
  • Run a lap around the football field, do 30 x each: dips, merkins, squats, WWIIs
  • Run a lap, do 25 x each
  • Run a lap, do 20 x each
  • The actual challenge for those that are interested is run half mile, then do 30x each: pull ups, push ups, squats and sit ups, run half mile do 25x each and all the way down to 5x each
• Pole smokers
  • Each PAX grabs a pole and holds 6 inches with feet
  • Man at the end does 10x flutterkicks then runs to the end
  • Rinse and repeat until all PAX do 1 round
• 11s
  • Monkeyhumpers on one side of the service road, broad jump to other end, Carolina drydocks
• Cherokee Nation run back to flag (burpee optional)
• 3 rounds of ring of fire, 1 MOM and some stretching to closeout the workout
• Notes:
  • Good times today after the workout for some Irish coffee and breakfast at YHC’s
  • Thank you Bullfrog for bringing Croaker
  • @Croaker, welcome to F3, keep coming back. The workouts don’t get easier, you just get stronger

YHC was inspired by the recent celebration of the Murph Challenge that gets highlighted during the Memorial Day Season and a shout out to Lt. Michael P. Murphy who died in combat support of Operation Red Wings. He was posthumously awarded the Congressional Medal of Honor October 27, 2007.

Link below is the WHY:

https://themurphchallenge.com/pages/about-the-event

For those not familiar with the Murph Challenge here is the list of exercises This is the WHAT:

1 mile run then 100 pull ups, 200 push ups and 300 squats then 1 mile run…in a 20 lb vest or body armor.

So YHC wanted to get a good workout for the PAX and here is how this went down:

COP

We mosey to the Basketball courts by the middle school circle up for

25 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Hillbilly’s (We are in DaVille after all), 15 Arm circles 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 20 4 ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

THANG (the HOW)

So we divide into groups of 2, Partner 1(P1) as the Timer performs 5 pull ups, 10 merkins and 15 Squats. Partner 2 performs Suicide jog/run until P1 completes the set(this is the recovery for the P1 effort). Each member of the 2 man team does 20 reps! This will result in 100 Pull ups, 200 Merkins and 300 Squats. We had mumble chatter galore at about the 10th rep on to the final 20th. As expected some had to modify with Jerkins in lieu of pull ups as this is not a common routine for F3 in the RVA region. This took the groups about 45 minutes and with the mosey to the workout site and back totaled about 55 minutes. We ran over 2 miles with the recovery and mosey.

MARY

We return for some stretching for about 5 minutes then COT

COT

Numberama, Namerama, YHC took us out in prayer.

Moleskin

YHC has was introduced to the modified Murph(no 20 lb weight but all the other fun exercises were included(they did the 20 rep version in 20 minutes so each member had 1 minute to perform 5 pull ups, 10 merkins and 15 squats then rest the remaining time in each minute with the mile run before and after and you received a time) version performed by the Charlottesville F3 Bloody Friday work out where they do this workout on the last Friday of each month. You could get this version in a 45 minute workout as you had over 20 minutes to run 2 miles with a 5 minute warm up. Today we took this slow deliberately as we had an hour so we could work on the form and made the P1 the timer. This also kept the PAX together pushing each other. This was a great workout for the gang of six today. It was an honor to lead and have a great weekend Gentlemen.

Five warriors eschewed any mayday on this May Day and stepped into a brisk Dapile morning for a solid beatdown.

Thang

Mosey to side of Atlee near temporary canopy for COP:

• invisible jump rope IC – regular (x 10), right foot (x 10) left foot (x 10)
• SSH IC – regular (x 10), Nancy Kerrigan (right x 10, left x 10)
• Richard Kimble OYO x 6
• Series of superman hold variations

Head to end of practice soccer field, slaloming through poles on the side of the road en route. Tabata (8 sets, 20 sec on / 10 sec off) for 4 rounds of exercises:

• modified burpees with knee kicks
• ball dippers
• Chuck Norris merkins
• squat thrust kicks

Mosey to bottom of hill near trails behind Atlee. Partner/triple up. One partner runs to gate and back while remaining partner performs exercise. Then switch. Exercises were:

• side lunges
• bear crawl
• broad jump

Interval jog back to virtual flag.

Minutes of Gumby (stretching).

Numberama, Namorama, socially distanced BOM. Opus took us out.

NMS

Thanks to Opus for cueing YHC to Q. And thanks to the whole Pax for humoring me. After a week of summer-like weather, a morning in the 40s can feel a bit uncomfortable. The goal of this morning’s workout was to live on that edge of discomfort. Temporary, controlled, intentional discomfort can be a recipe for progress. For making ourselves just a little better – stronger, more confident, and ultimately happier – than we were yesterday. YHC hopes the workout was an avenue for the Pax to make that progress individually. And, that we are all gas station ready.

4 Davillians made it out for the First Saturdays at DaPile. We moved the AO location to Rutland this month since it would give us a longer straight running loop.

This is how it went down

Warmup – Bernie Saunders run around the parking lot loop

COP (ALL IC) – SSH, DQ, Imperial Walkers, Cherry Pickers, Arm Circles

THANG

50 Minute Run (The Hard Way) – Very simple, 25 minute run out going over the bridge, through Atlee HS, into Honey Meadows stopping after each mile to complete 25 Merkins and 25 Squats. Turn around after 25 minutes back to the clubhouse and repeat.

2 MOM – Various stretching exercise and a few lunges

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Since most of the DaVille PAX right now is training for the relay, YHC made sure this would be a run day with a little mix of bootcamp.

The PAX did great getting in 5 miles and YHC pushed a little hard getting in 5.6 miles

Great 2F time at the Local Cup afterwards

ANNOUNCEMENTS

• Still time to sign up for the DaVille Relay. See PreBlast and reach out to YHC if you are interested
• Pre Order is now live for the new DaVille shirt and will remain open till April 15th. Here is the link: https://f3.mudgear.com/collections/newest-pre-orders/products/f3-daville-pre-order-april-2021?fbclid=IwAR11cDpXqDjMaTMmtEnEZVIugu4XkK20GPg9pKbGCNJDXla92JroqW8UJa4

SPIT ON THAT!!

Around 5 years ago, the hard launch of DaVille took place on Tuesday, May 22nd 2016 (https://backblasts.f3rva.org/2016/03/22/sucking-wind-at-daville/)

The PAX gathered at DaPile for a celebration, reunion and beatdown all in one! 12 warriors leaped out of the fart sack to show up at the Atlee High School (not Chickahominy Middle School thanks to a location change a few years ago) for a celebratory fun fest that went something like this…

Spit took the Q

Parking lot tracers (in honor Lab Rat) and then mosey to a grassy COP spot.

COP All IC – 25 SSHs, 10 don quixotes, 10 hillbillies, arm circles, 25 LBCs, 20 merkins.

Mosey to the basketball court

Suicides (in honor of Circle K) – 1) normal suicide, finish with 25 LBCs 2) burpee suicide, finish with 25 LBCs 3) reverse suicide, finish with 25 LBCs

The Carpenter took the Q

Mosey to the bus loop.

Partner Four Corners – partner up, one partner does a four corners around the bus loop (5 burpees, 5 two-count mountain climbers, 5 hand-release merkins, 5 dips) while the other is doing LBCs.

Reverse Partner Four Corners – same partner, one partner does a four corners in the opposite direction around the bus loop (10 burpees, 10 two-count mountain climbers, 10 hand-release merkins, 10 dips) while the other is doing Dying Cockroaches.

Mosey behind the softball and baseball fields all the way back to the football field parking lot.

Opus took the Q

Mosey to the hill.

Partner up – One partner runs up/down the hill while the other works on 100 squats, 150 LBCs, 200 merkins – take turns and increase.

Opus called time and the PAX moseyed back toward the SF and stopped multiple times with various exercises.

Numerama, Namerama, Announcements, Opus took us out

Naked Mole Skin!

The Carpenter fondly recalled that first F3 morning nearly 5 years ago when Abacus told him to show up and stop talking about “this F3 thing and actually join up and DO IT!” The Carpenter went to the wrong location on 3/22/16 because the pin on the F3 app pointed to the middle school. He remembers a morning unlike any other and that started his F3 journey. Circle K had the Q that day. Lab Rat was talking and making the experience more fun in the process. Abacus was intense (big surprise). The others supported and we started what has become a strong set of AO’s here in DaVille.

The PAX was ready to get to work on this last pre-daylight savings time workout. Spit featured some of the finest exercises of the DaVille years with parking lot tracers, a classic COP and suicides.

The Carpenter took the PAX to the bus loop because that is where he met up with the PAX years ago. He brought back the four corners (though different exercises) and added a change with having partners with one staying to do LBCs or Dying Cockroaches at the entrance. The Carpenter recounted a time when 5-6 of us were doing some exercise there in the dark when a police car turned in and we all rolled out of the way to save our lives. Fortunately, we did not have that happen this morning!

The plan was to take the PAX to the hill behind the football field. The Carpenter thought he could take the PAX on a more direct route by going behind the softball and baseball fields… WRONG! That was a LONG mosey and it included treacherous holes, ravines and other challenges. The word is that Trout tried to capture a beaver or something along those lines and he smashed into the baseball field fence.

Mudface and No Idea pressed through the run and caught up. The report is that they simply listened for Lab Rat’s voice and followed the sound through the wilderness until they reconnected with us!

The Hill in the back provided a good challenge and the PAX noted how the whole area had been cleared out. We anticipate more visits to The Hill in the near future!

In the end, the PAX put in the work and was rewarded for another “push yourself, don’t hurt yourself” and “you vs. you” workout.

F3 is unlike anything else. It is a gift.

Let’s keep this gift alive and well.

Let’s EH some more guys (sad clowns) who make excuses but not positive changes in their lives.

Let’s encourage one another when we slip back into those tendencies.

Life is hard.

We need encouragement, challenges, laughter and ample beatdowns to keep things moving forward and maintain hope in the midst of all of life’s challenges that are coming our way.

SYITG!!!!

~ The Carpenter

5 Davillians brave the rain and cold weather to get in the hour long workout in for the week.

This how it went down

Pre Run – YHC got in a 5k starting at 6 since he can’t join the New Market PAX tomorrow for the GLOW for Galactosemia tomorrow

We got started at 6:31 since we waited for Bulkhead and mosey to the island on the bus loop

COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, LBC’s, American Hammers, Alternating Shoulder Taps, HRM’s, Arm Circles

THANG

Catch Me If You Can – Using the outer bus loop, one person runs backwards around the loop while another does an exercise then runs to catch up. Switch, Rinse, and Repeat one lap around. WE completed 5 Rounders:

Round 1: 5 Burpees
Round 2: 10 Merkins
Round 3: 15 Dips
Round 4: 20 SSH’s
Round 5: 25 LBC’s

Mosey to the tennis courts

Shoots and Ladders – Bear crawl to the first line and complete 1 Merkin, Crawl Bear back to the start. Bear crawl to the next line on the court complete 2 Merkins then Crawl Bear back to the first line. Rinse and Repeat increase 1 Merkin (14 Merkins by the end) at each line across all three courts

Bleacher Ladders – Using the tennis court bleachers start with 5 Dip at the bottom and increase by 5 on each level (5 in total = 25 at the top). Coming down, start with 25 Skull Crushers and finish with 5.

Mosey to the soccer field

4x4x5x4 Corners – Complete 5 sets of 4×4’s at each corner of the field

Mosey back to the Shovel (YHC put away the flag due to the rain)

5 MOM – Various stretching exercises

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

It was wet, cold, and muddy in Daville this morning. Couldn’t a better morning for a bunch of 30 and 40 something men to act like kids again!

SPIT ON THAT!!