Tag: DaVille

YHC arrived early to plant the flag and one other decided to join the party this morning. Wanting a different routine, YHC grabbed the jump rope out of the trunk and we mosey to the buss loop.

COP

We arrive at the West entrance of Atlee HS and perform 20 SSH, 10 DQ, 15 Ukrainian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 arm circles (10 small 5 Big) Reverso, 20 LBC’s 15 4 ct American Hammers, 10 reverse scorpions, 10 scorpions, 20 merkins.

THANG

So we bust out the jump rope which will be the timer at 40 reps and then we switch. We start with 3 sets of step ups on the bench, 3 sets of dips on the bench, 3 sets of elevated merkins, 3 sets of Carolina Drydocks, 3 sets of LBC’s. We then mosey back to flag for 1 minute of stretching

COT

Numberama, Namerama, YHC took us out in prayer

Announcements – F3rva anniversary convergence at Gridiron on Saturday September 24, post @ 7am. Sit and Sip at Gomer Pyle’s farm later in the afternoon starting @ 2pm until 8am Sunday.

Have a great week gents and hope to see more of the brothers later this week

Cheers….CB!

5 men posted at DaVille to get their week started right. YHC was very surprised to see Corned Beef this morning after his BRR adventure.

• COP
• Catch me if you can
  • P1 bear crawl
  • P2 mosey around inner bus loop
  • Repeat 3 times
• Tennis drill
  • Mosey to the tennis courts and each PAX gets a court
  • The Q will call out a spot to run to (e.g., right baseline), the PAX runs to that point does a burpee and returns to the center baseline
• 4 corners
  • Stay in the tennis courts
  • Corner 1 – 10 merkins
  • C2 – 10 merkins + 20 squats
  • C3 – 10 merkins + 20 squats + 30 LBCs
  • C4 – 10 merkins + 20 squats + 30 LBCs + 40 mountain climbers
  • Reverse the corners without the cumulative exercises
• Mosey back to flag, numberama, namerama, Corned Beef took us out
• Notes:
  • Congrats to Corned Beef for completing the BRR
  • Great effort by all today

A quartet of guys showed up today. We did not sing.

COP — crabcakes, figure 4 leg lifts, hello dollies, tempo merkins, speed skaters, smurf jacks, WW1 situps, helicopters, arm circles

TOE TAP FESTIVAL
30 second toe taps, 30 seconds rest
40 second toe taps, 20 seconds rest
50 second toe taps, 10 second rest
60 second toe taps

TENNIS COURT CRAWL
One partner starts bear crawling, the other one runs the width of all the courts then passes the partner and touches the first fence then comes back to the partner and trades jobs. Keep doing this until the Q says “Finito.”

DORA
one partner runs the perimeter of the courts, the other one starts these exercises
100 WW1 situps
200 LBC’s
300 Flutterkicks

BALLS TO THE WALL REPEATS
30 seconds Balls to the Wall — come down — Al Gore for 30 seconds
35ish seconds Balls to the Wall — come down — Al Gore for about 35 seconds
40 second Balls to the Wall — come down — Al Gore for a little while

Back to the Flag for some stretching

Names Numbers Announcements

Pray for Efe Obrimah’s family and friends — Efe had just graduated Atlee back in June. He passed away this past weekend cause unknown at this point. Thank you.

With Daville Takeover commencing, many of the regulars were scattered around RVA, but the three of us were up to the challenge of this Hot and Humid Monday.

Mosey to the main road for COP to include DQs and Heloicopters.

Start at first speed bump an dperform 10 merkins, 20 WWIIs and 20 squats. Progress down the drive stopping and every speed bump and repeat all the way to the football field.

Football field parking lot – Triple check

Mosey back towards amin parking lot stopping for Lt Dans.

Bakc at main parking lot – parking lot bear crawls. Think parking lot tracers but with bear crawls.

Back to VSF for COT.

Announcements=none

Prayers for a solid week accomplishing God’s Will, not ours.

Circle K

Vacations and broken alarms are in full swing this first day of August. YHC plants the shovel flag and walks back to car, Phonics rolls up, it’s 5:30 and time to roll. YHC brings phone, grabs the jump ropes with Tabata App loaded and here is what went down:

COP

We mosey to bus loop and the West Entrance area for Atlee High School. We start with 20 SSH, 10 DQ’s and we set up for the Tabata work out.

THANG

So we set up for 9 exercises of 4 minute sets 20 seconds on 10 second off (8 reps)and do the following:

1 – bench step ups, 2 – 15 merkins plank for remaining time in 20 second interval-last 3 intervals were brutal, 3 – LBC’s, 4 – Jump Rope, 5 – flutter kicks, 6 – Lunges, 7 – Elevated merkins, 8 – squats, 9 – reverse lunges.

Mosey back to flag, numberama, namerama, YHC took us out in prayer.

Moleskin

This was a constant movement workout and perfect for the low numbers this morning. Have a great week and will see you in the gloom.

Cheers….CB!

YHC has noticed lately that triple checks have been challenging, in execution, explanation, you name it… a melee usually happens at this point, two people doing the same exercise, what order should they do the exercises, are you my partner?, etc… So with 5 posting today YHC decided to try an approach to see if there is a good way to execute exercises 3 times to get a nice beatdown going…this was what was going through YHC’s mind while conducting the COP so here is what happened on this sunny (and breezy) 75 degree morning!

COP

We mosey to the newly striped bball court behind the middle school next to the bus loop. we circle up for 10 SSH, 10 DQ, 15 Arm circles(10 small 5 big), reverso, 10 Helicopters, 10 Ukrainian soldiers, 10 4ct LBC’s, 10 4 ct American Hammers, 10 windshield washers, 10 scorpions and 20 merkins.

THANG

So YHC has 3 of the Pax post at 3 corners, 1 Pax on the pull up bars(we grab bar in forward/reverse grip, pull up to hold and bring your legs up to your chest) and the final member run suicides as the timer. We set up the rotation where suicides is station 1, station 2 – LBC’s, station 3 – pull up bar routine(4 sets of 5 reps(20 total reps per turn)) was a good workout with each suicide time frame, station 4 – Squats and station 5 flutter kicks.We all went through each station and this took a little over 8 minutes. Repeat this 2 more times for a triple check of this routine.

Mosey to the back of the school gym of Atlee and set up 4 stations with the 5th station being a runner to touch 3 trees and return as the timer. Station 1 – Wall sit, Station 2 – donkey kicks, station 3 – merkins, station 4 – American Hammers. this took about 12 minutes or 4 minutes per each set.

Mosey back to flag and perfecto…we sick the landing at 45 minutes!

Numerama, Namerama, YHC took us out!

Announcements – Tomato Run will post at BW3 off Route 1 (right at 2nd stop light north of 295 Route 1 interchange), check out pre blast in slack or F3 RVA homepage for more details.

It was an honor to lead this morning, have a great week and I will see you in the gloom. Cheers…CB!

8 guys came out this morning to take on the challenge of a new day.

COP — SSH, arm circles, squats with a hitch

Headed off campus to the giles neighborhood. Stop for various exercises along the way.

When we got to the traffic circle, we partnered up for a little CMIYC. One person lunged, the other person ran around the circle and caught them. trade off and keep doing this until we finished the circle.

Hey! We made it to the clubhouse and look! Pull up bars. Triple up, .. I mean… quadruple up for a triple quadruple check. four exercises done three times.
timer — 20 skull crushers on the rock or log of their choice.
pull ups
lbc’s
monkey humpers
Obvi, the Q did not give great directions on this one bc someone’s group messed up the order of things. and people didn’t know which exercise they were supposed to be doing. Eventually it all got sorted out. kind of.

head to the parking lot for a mini dora
50 merkins
100 ww2
150 SSH (cut short a little so we could get back to the flag)
other person bernie sanders towards the road, regular run back

back to the flag included a few sprints, a few walks and a few exercises.

time for 2 minutes of stretching

Numbers names and announcements, YHC took us out

NMS —
1. Great showing this morning!! Was not expecting that many dudes, but was thrilled!
2. Either some people need to give directions better or some people need to listen better. Not going to throw any of my teammates under the bus.
3. Yardsale is a beast at running backwards! He might be faster running backwards than forwards!!

Peace out,

Opus

YHC was ready to start the week this cool morning and touched base with a new F3 dad who wanted to bring his 20 year old son, ran into Labrat this weekend and he was in, Hash was coming with me and we had two more show up, flag planted and we are ready to roll.

COP

We mosey to the newly paved and striped basketball courts next to the bus loop and circle up for 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 10 Scorpions and 20 merkins.

THANG

So YHC set up a new play list for the gang to enjoy this morning while we formed up in each corner, YHC was alone everyone else was paired up in the other corners which allowed some great mumblechatter! We had jump ropes in Corner 1(C1) this was the timer and one of the 2 PAX had to complete 25 jumps in a row. Then would rotate to Corner 2(C2) – this was hand release merkins. C3 – lunges and C4 – LBC’s. Once everyone rotated through each corner this was one set. For the following sets we increased the number of jumps in a row by 5 and we went up to 55! Have some Rocky Balboa’s in the house!

We then mosey to the tennis courts and do multiple exercises accoss the court, starting with bear crawls then crawl bear back, forward lunges then bernie saunders back and we did this with 2 and 3 courts. About that time our FNG spilled some merlot…he recovered and was back in the saddle for the final routine.

4 corners – we bro-coded with 10 merkins in corner 1, 20 LBC’s in corner 2, 30 squats in corner 2 and 4 SSH in corner 4.

Back to the flag for numberama and namerama. YHC took us out in prayer.

Moleskin

So we had 2 father son combos today and was special to welcome BoJangles to the F3 RVA fold! he is the 2.0 to Macho, who 1st posted on July 4th convergence with Helix! I was great to see Lab Rat back and he was super helpful in developing the BoJangles name and keeping the mumblechatter, healthy and exciting this morning. He has recovered from his first cancer treatment; however, they have noticed another lump in his throat. So we have a prayer request for him, a speedy recovery and to hopefully have good news from his future check ups.

It was an honor to lead this morning, have a great day and fantastic week.

See you in the gloom soon….Cheers…CB!

YHC was pumped to see that a bunch of cars were in the lot this morning for a Monday beatdown; however, a large bus was parked there and people were dropping the kids off for a summer trip. Flag was planted and 2 more showed up for a beatdown and here is what happened:

COP

We mosey to the bus loop and form up on the West Entrance side of Atlee High School for 25 SSH, 10 DQ’s, 15 Helicopters, 15 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct Emoji LBC’s, 15 4 ct American Hammers, 10 Reverse Scorpions, 10 scorpions and 20 merkins.

THANG

With 3 in the PAX and a bus loop it is natural to go to a triple check. P1- runs the loop as the timer, P2 – Indian Squat to calf raise (Nice Yoga ‘sun salutation’ Move benefit here), and P3 – LBC’s. We rotate through to complete on set and perform 2 more sets for a triple check.

We then mosey to the tennis court for 4 corners, Corner 1(C1) – 10 merkins, C2 – 20 Lunges each leg, C3 – 30 – Indian Squat, C4 – 40 LBC’s. This completes one set, we have time to perform 1 more set before we head to the flag to stretch for 2 minutes.

COT

Numberama, Namerama – YHC took us out in prayer.

Announcements – Bulkhead is looking to host breakfast at his house after DaPile workout Saturday, July 16, 2022. Details to follow.

Hope to see more of you in the gloom soon…Cheers…CB!