Tag: DaVille

6 svelte Davilians braved the humidity this morning.. The days appear to be getting longer but the humidity has yet to leave… Enough already! Here’s what went down.

Mosey to bus loop

DQs, Invisible Jump Ropes, Hillbillies, Scorpions, Body Builders

Picnic Tables :Skull Crushers x 10, Incline Merkins x 10, Dips x 10, Decline Merkins x 10

Mosey to practice field behind Atlee HS

6 Exercices- 2 rounds- Timed by the runner

First Round: Curb Taps, Cinderblock Squat Press, Kettlebell Swings, Cinderblock WW2s, Plank— Runner runs the practice field with 8lb medicine ball- bear crawl the last 25 yards then back

Second Round: Cinderblock Squat, Kettlebell Swings, SSHs, Cinderblock Chest Press, Plank— Runner does same thing but brings it back “Hallelujah style”

Black Snake Run back to flag

10 reps of each in cadence: shoulder taps, flutter kicks, plank-arms to elbows, heels to heaven, mountain climbers, hello dollys, cat burglars, box cutters, hand release merkins. DONE- NUMBERAMA, NAMERAMA – OUT

The title of this post is reference to the “burn baby burn” line from the disco inferno song.. YHC thought we would try something new despite the fact that Lab Rat would be there.. YHC was pleasantly suprised at the results.. we had some atheletes out there in the gloom and it seemed that everyone felt a good, balanced beating..

Always grateful to lead. God Bless.

Quite the morning in Daville… We had 4 Davillians, 4 travelers, and an FNG.. This is what went down:

Warmups: parking lot tracers, invisible jumpropes, DQs, hillbillies, american hammers, helicopters, crab cakes, bear crawl to 2 different partners and do 5 boo yah hand release merkins

Speed Bumps- I think there were 7- @ each: 5 bodybuilders, 10 copperhead squats, 15 curb taps, 20 monkey humpers, 25 shoulder taps/mountain climbers- every other

25 PLKs with partner x 2

parking lot partner run- round 1 – bear crawls – round 2 – lunges

mosey to bus loop :

10 dips/ 10 step ups x 5

indian run back to the flag

2 minutes left- ring of fire- 3 merkins with flare

All Done: so blessed to have such an awesome group for a birthday Q- very grateful to the pax– excellent to see Bullfrog aka Kevin Currie join us this morning – he is an excellent dude an he did really well for an FNG… hope to see him again sometime soon… it was also cool having summer tour guests this morning- you guys are welcomed ANYTIME.

I think the mission of F3 is as important as ever right now.. I’m thankul to be a part of this..

I came across this podcast yesterday about the decline in male friendships. Haven’t been able to listen to yet but hoping there is some good stuff here: https://www.artofmanliness.com/articles/male-friendship-recession/

Six early risers stepped onto the grounds of Atlee High School unsure of what the Q had in mind. As the Q accessed who had posted, it appeared that a simple but active workout would occur. This is what might have happened.

Mosey to practice football field

COP – All IC

• 20 SSH
• 10 Don Quixotes
• 10 Helicopters
• 10 Small, 5 Big Arm Circles, Reverso
• Lunges – 10 with left then 10 with right
• 5 Merkins, then lower to 2 inches with 5 Merkins, then back to plank with 5 Merkins
• 20 LBCs
• 10 Heels to Heaven
• 10 Rosaletas
• 10 one legged APD, reverse

Mosey to middle school basketball court

21s, 15s, 9s

• Run to endline and back 21 times, then do 21 squats and 21 merkins
• Run to endline and back 15 times, then do 15 squats and 15 merkins
• Run to endline and back 9 times, then do 9 squats and 9 merkins

Bulkhead Special

Do 1 pullup followed by 2 merkins, then 2 pullups and 4 merkins, 3 pullups and 6 merkins. Keep going until 11 pullups and 22 merkins have been completed

Mosey to VSF

6 Inches – Hold 6 inches while Q counts backwards from 30 to 0.

COT – Name-O-Rama, Number-O-Rama, Announcements, YHC took us out

NMS

Its been 2 months since YHC has posted at DaVille due to an ankle injury along with a few conflicts. It was great being back. YHC considered taking the PAX off campus since so many runners posted but decided to keep things simple and try the 21, 15, 9 exercise that he learned about a few weeks before during a non-F3 bootcamp. As usual, Fannie Mae crushed this exercise after running prior to the workout. His pace picks up as he gets further into the workout. The PAX as always did a terrific job with every challenge. Well done! The Bulkhead Special was tough for everybody. Bulkhead introduced this to YHC a few years ago. YHC has used it a few times sense. Opus led the Pax for this exercise.

Announcements

• A trip to Dirty Jersey is in the works for Aug 28th for a F3 workout with The Carpenter. More details to come
• It might be time for a DaVille takeover. More on this to come.

It was an honor to lead this morning Gentlemen!

Gotta Run!

Phonics

Did that get your attention? Ahhh, nothing better than having a few men of a certain age running around with men of a much much smaller age. Luckily, the slipped discs were all external (this time).

Apparently, Atlee High School also got the memo that DaVille was playing Ultimate this morning, so they turned the sprinklers on for us…Noice!! Everything was slightly damp, which many of the 11 players we had this morning used that as an excuse. It’s a good thing they had the slick discs as an excuse, because there were a whole lot of drops!

We played 6 on 5, which worked ok…it would have been nice to have Chapstick out….Yard Sale, make sure you let him know that he missed out on making it even teams! The youth played great this morning with many long huck opportunities (with drops) and some great D.

Ultimate is such a great game in that it doesnt take much time to get competent at it, and you don’t have to be big to be good (speed helps though). It is the sport I wish I knew about when I was in college. I hope that Wilt and Hash will get their dads and siblings out there and utilize their new consolation prizes and realize what a great sport it is. If anyone is interested in the very active Ultimate scene in RVA, please reach out and I will direct you. Especially the high schoolers going on to college.

Announcements:

-Ultimate again on Thursday at the Forge!

-Convergence Saturday at Dogpile: 0700

Apology of the week (year?) goes out to Fannie Mae for getting my face in the way of his swingy arm thing with the disc. I’m sorry about that, and I am happy to see that the spot on my nose is a bruise and not melanoma. That was a scare for about 10 seconds.

Lab Rat apologizes…

8 climbers showed up for a final DaVille Q for YHC that went something like this…

Mosey around the green house and back to the parking lot.

COP All IC – 25 SSHs, 10 helicopters, 10 don quixotes, arm circles, 10 imperial walkers, 10 hand-release merkins (HRMs), 25 LBCs.

Mosey to the bottom of the bridge hill.

The Mountain

Partner up. One partner runs up/down the bridge to the end of the guardrail while the other partner does cumulative exercises:

• 100 HRMs
• 200 squats
• 300 two-count mountain climbers
• 400 LBCs
• 500 SSHs

Mosey to the flag.

Numerama, Namerama, Announcements, YHC took us out.

Announcements:

• 5:30pm gathering tonight (6/22) at PBR in Mechanicsville for a goodbye to YHC
• Ultimate frisbee next Tuesday morning at DaVille – invite FNGs, 2.0s and anyone and everyone

NMS

YHC struggled to get out of the fart sack and over to DaVille for his final Q at this beloved AO. YHC made it just in time and the PAX was ready to get to work. YHC had shared in the Facebook Messenger that this workout would be one of his “favorites.”

The mumble chatter was cooking during the COP with Lab Rat in the mix. Yardsale contributed his normal amount as well.

Some of the PAX groaned as we ran over to the base of the bridge/hill. Memories of a workout from a few years ago came back to many and that memory became a renewed reality as we engaged in “The Mountain.”

YHC shared how he learned the hard way that training was not an option for climbing/summiting the 14,411 Mount Rainier in Washington State 12 years ago. YHC shared how he had to train and learn to keep putting one foot in front of the other in order to grow in strength for the challenging ascent. This workout was “inspired” by that madness.

The PAX attacked it with vigor, mutual encouragement and tenacity. It appeared that many were stronger than the last time we took on this challenge and that demonstrated the value of putting in the F3 work!

YHC finished with some words of gratitude to the PAX for 5+ years of DaVille pain, fun and memories. This AO means a lot to YHC since this is where it all began with Lab Rat, Circle K, Abacus and others that March morning in 2016. YHC will never forget the memories of these early mornings in the gloom with some of the best people he has met in his life (and that is no joke).

Let’s keep pressing on. Let’s keep investing in all three F’s (and sometimes the fourth F).

See you in the gloom (in Jersey).

The Carpenter

Warm Up – Started this thing off with some SSH, arm circles, donquixotes, LBCs, merkins, scorpions and reverse scorpions

Tennis Triple Check – Partner up and while one does the ab exercise the other does forward jump squats to the first corner, bernie sanders to the next, lunge to the next, then run back. Repeat till each group gets through 3 rounds. The Ab rounds were 1: Mountain climbers in plank position 2: V-ups 3: spider man

Native American Base Run – Bear crawl native american run around the bases of the baseball field. Last person does 5 hand release merkins to get nice and wet before running to the front. Once back at home plate start another lap doing crabwalk

Burpee Pyramid – Run to a lightpost and do 1 burpee then run to the next one and do 2 burpees, etc. Build up to 7 then go back down. 49 Burpees in all.

Numberrama, Namerama, Announcements

YHC was pumped to get the rest of the week started off right with a Tuesday Beatdown at DaVille and here is what went down:

COP

Start with Parking space tracers (as Emoji and Carpenter will be leaving us soon YHC wanted to bring back some DaVille routines). Then mosey to West Entrace by the bus loop for 20 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 15 arm circles 10 small and 5 big (thank you Emoji for yelling HALT! at 10) Reverso, 10 Helicopters, 20 2ct American Hammers, 20 4ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

THANG

We mosey to bus loop and divide into 2 4 men groups for a triple check of:

Partner 1(P1) – 40 Merkins P2- Step ups at the bench, P3 LBC’s, P4 runs bus loop lap as the timer. We each rotate to next station until all exercises have been completed for 1 set. to complete the triple cehck we do this routine 2 more times.

Mosey to the pull-up bars for one set of:

P1 – Runs suicides on basketball court as the timer, P2 – sets of 5 pull ups until timer is complete, P3 – Jerkins, P4 Flutter kicks. We each rotate through each exercise until all are completed for 1 set. YHC was catching up with Yardsale and talking about kids in college, etc. and the Pax disappeared around the corner of the school. We look around and begin to mosey back to the flag as time is almost up and find the PAX leaning against the wall, so we gather them up for a quick mosey to the flag for 3 minutes of stretching until time is up.

Numberama, Namerama the Carpenter took us out.

Great to see everyone this morning as it is an honor to lead! Cheers…CB

After nobody volunteered to Q and left memory-challenged old fart YHC to try to remember “how-to-Q” again, I finally found my dusty SF in the garage and attempted to plant it at Atlee on this perfect 60 degree morning.

6 DaVillians arrived roughly on time by car and by foot, and this is how it went down:

COP (ALL IC)

• 10 Don Quixotes (of course)
• 30 SSH
• 6 One-legged burn squats x3 positions each leg (tribute to Tony Horton)
• 20 Merkins
• 20 LBCs
• 21 Arm Circles – each arm

 THANG

Outer Bus Loop

1. Mosey to outer bus loop – 4 Corners
2. Run corner #1 to corner #2, 20 merkins
3. Run Backwards to corner #3, 20 supermen
4. Bear Crawl to corner #4, 20 Freddie Mercurys
5. Lunge back to corner #1, 20 WW2 Sit-ups
6. Repeat
7. Plank for the 6

Partner Up – Outer Bus Loop – corner #3 park benches

1. One partner hand-release merkins / other partner run outer bus loop (switch)
2. One partner dips / other partner run outer bus loop (switch)
3. Only 10 min left-
4. One partner box step on park benches / other partner run outer bus loop (switch)

Mosey single file – “last man sprints” (Culturally renamed)

Jail Break to flag

 COT:

Numberama / Nameorama

Spike took us out.

MOLESKIN

Found that the Shovel Flag had fallen in the hard soil when we got back. So the workout actually didn’t count. Quickly replanted for the COT.

The important thing was to pick it up, shake it off and keep replanting till we had a solid foundation.

Respectable MC and life-updates among the PAX. Really going to miss you guys on a regular basis! Moving to Charlotte, NC in a couple weeks and not having any trouble finding AOs there to choose from online so far. They even have ones for 45 and over. (packing Geritol)

Will be back in town to post here whenever I can.

Yardsale made sure to harp on YHC’s age. Spike’s ankle appears to be doing fine, Pick 2 is back in action getting into fighting shape. See you in the gloom!

ANNOUNCEMENTS None really. Just glad to be back out there again