Tag: DaVille

7 fortunate souls showed up this morning to better themselves and work out as well.

Mosey to a twisty COP —

Arm circles, DQ’s, twisty jumps, american hammers, side plank rotation

Mosey to the big hill behind the football field

DORA
100 merkins
200 2 count mountain climbers
300 SSH

Up the other hill for love Hill
Partner up — one partner runs to the gate and back
Other one starts bear crawling towards the gate. Switch when the other person gets back.
Keep going changing exercises to broad jump burpees and lunges.

Mosey towards the flag.

Stop, grab a pole, hold 6 inches, one person does 10 heels to heaven and runs to the other end, repeato till all have had a turn.

Keep moseying

20 monkey humpers at the speed hump sign

back to the flag for some stretching.

Great time had by all this morning. Got to take advantage of the hill during these beautiful mornings. See you in the gloom!

YHC is celebrating his 2 year anniversary this week as the very first AO and work out was at DaVille with Opus at Q and Phonics present for YHC’s first bootcamp beatdown…so how awesome to have these two present this morning in the gloom. So here is what went down:

COT

We mosey in the parking lot with parking space tracers then over to the bus loop on the West side entrance to the school for:

20 SSH, 10DQ, 10 Imperial Walkers, 15 Arm Circles (10 small, 5 big) Reverso, 10 4ct Helicopters, 20 2ct American Hammers, 10 Alabama Prom Dates with Gomer modification of alternating arm extensions with each raise, 10 x cross (lay on back straight leg lift and opposite arm touch and did 1o each side, 10 scorpions and 20 merkins.

THANG

We mosey to the Tennis court and YHC pulls out the F3 Deck of cards for the 7 of Diamonds 4 corners for the 7 brothers onsite. We draw one card for each corner and C1 was Alternating Side Squat, C2 was Squat Thrust, C3 Derkins, C4 2ct Flutter kick. We stayed as a group and performed 7reps at each corner for Rd1, Rd 2, 14 Reps at each corner, Rd3 21 Reps at each corner, Rd4 28 Reps at each corners. Then we went back down with 21 reps at each corner, 14 reps at each corner, 7 reps at each corner. This took most of the time then we moseyed back to flag for Mary.

MARY

We circled up around the flag and stretched for the remaining time (about 4 minutes) and namerama, numberama.

Phonics took us out.

Moleskin

YHC told the group that he will be Qing some upcoming AO’s this week due to 2 year Anniversary. We discussed some upcoming events such as:

RVA Convergence that will be hosted by Honey Dew on Memorial Day at the Tredegar Ironworks go time is 7am sharp. Check out future preblast for more details.

Breaking bread – THE RVA PAX is crushing the 2 day weekend commitment that is being coordinated by Upchuck this year and he has done a masterful job. With summer approaching we need to fill some slots in June, so please sign up for this great event and bring something awesome for these folks to enjoy!

This week at Tomato Run (Thursday May 14) we will be meeting at the BW3 on brook road near 295 next to Technology Park Drive (road between Best Buy and Papa Johns). We will start in parking lot and run from there. Please message me if you are interested in attending as we would like some Southern and Downtown Brothers north of the Wall.

That is all for now as it is an honor to lead and I will see you in the Gloom….Cheers, CB!

Six men, several of whom were still sore from the Helix beatdown at DaPile on Saturday, gathered on the grounds of Atlee High School for a May the 4th be with you beatdown that went like this:

COP

All IC – SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, Step-Back Lunges, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, Freddie Mercuries, LBCs, APDs, American Hammers, Heals-to-Heaven

The Thang

Mosey to Chickahominy Field

Triple Sprints – In groups of 3, one person sprints to a partner and then does 5 burpees as the partner sprints back to the 3rd person and does 5 burpees. This continues until all group members to 5 rounds of sprints and 5 burpees. The group members then bear crawl to the middle and do 20 merkins.

Mosey to Cool Spring Playground

Lat Hangs/Merkins – 6 rounds with each PAX member leading a round. Hang for a count of 15 lowering once the count reaches 5 – 0. Once completed, 10 Merkins IC. PAX members selected normal Merkins, Werkins, Diamond Merkins, Knee Merkins, Derkins, and Hand-Released Merkins.

Mosey to Atlee field

Elevens – APD Dips, WW2s (Time was called before any PAX members completed the exercise.)

Mosey to VSF

Circle up and hold 6 inches as YHC counted from 30 – 0.

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

NMS

Five years ago yesterday on May 3, 2016, YHC finally decided to check out F3. Lab Rat had invited him several times over a period of 6 – 9 months. YHC felt like nobody would be at Atlee High School that morning since it was thundering outside. YHC did not know F3. Three PAX members including Lab Rat and TYA had already started into the COP that morning. After that workout, YHC was all in.

As YHC reflects on his time with F3, several things stand out. The first thing is the friendships he has formed with many of the PAX members. My oldest daughter will be graduating this year with The Carpenter’s daughter, Opus’s daughter, and Yard Sale’s son. My son ran track with Helix’s son. YHC has seen many members of F3 RVA at track and cross country meets, at chorus concerts, at swim meets, and Kroger. Without DaVille, it is possible YHC would not have met some of you which would have been a shame. In addition to this, YHC used to organize a children cancer fundraiser called the ReeseStrong 5K. During my 1st summer with F3RVA, I mentioned this September event during the COT. Soon after this, Swirly was telling the PAX that F3RVA was going to participate. Many F3 members participated the 1st year. By 2017, the number including family members of F3 members participating was over 50. This included members of the Virginia Beach PAX. Although I have not organized he event since 2017, I am still so grateful to Swirly, Lab Rat, and so many of the other PAX members for promoting and participating in my event.

About today’s workout, YHC tried to theme it with Star Wars but after looking at numbers associated with Star Wars, many were extremely high like 1,000,000. For that reason, YHC went in another direction. At first, YHC thought there were 5 PAX members as he went to organize the first exercise. Once it was pointed out to him that it was 6 PAX members, he did an audible before even beginning the 1st exercise and changed it to Triple Sprints. He then miscounted who the 6th man was as well during the COT. Last week, Yard Sale considered himself the only non-runner. Why YHC thinks this is amusing is because Yard Sale was talking with ease the entire time he was running back and forth during the Elevens. I believe Yard Sale is a much stronger runner than he thinks he is.

Thank you PAX for letting me lead today.

Announcements: See Dr. Try Hard’s pre-blast concerning ordering Mudgear shirts. https://backblasts.f3rva.org/2021/04/30/f3rva-shirts/

Gotta Run!

Phonics

Nobody signed up to lead so I took it. Mosey behind the school to warm up. Warmups included SSH’s, Freddy Mercuries, Tempo Merkins, Arm Circles and some others. Maybe not a good idea with runners but we headed to the access road behind Atlee to the first street light. We raced to the next light – winner picked the exercise we would do 15 times. We repeated and did a different exercise at each light. Exercises included MudFace Squats, Merkins, LBC’s, Burpees and several others. The guys let me win a couple of the races. At the end of the lights was the hill. We did 11’s on the hill, starting with 10 Burpees at the bottom and 1 Heels to Heaven at the top. Bernie Sanders up the hill and run back down. Helix was the pace setter on these but we all finished. We moseyed up to the practice football field where we each grabbed a pole on our backs. We held 6 inches, the first guy rolled over, did one Merkin and headed to the other end of the line, laid down and held 6 inches. We did this to the end of the straight away. We still had 5 minutes so we moseyed to the basketball court for some suicides. We each did 4 and moseyed up to the front of the school. Numberama, Namarama, announcements and prayer by Yard Sale. It was fun this morning but I’m feeling it a little in my legs sitting here at my desk. It was a great morning. SYITG.

6 guys came out to celebrate 4/20 the only way F3 guys do — with an epic beatdown

COP — Hillbillies, Helicopters, Imperial Walkers, Cherry Pickers

Gimme 5
5 sets of the following exercises… EAch exercise is counted in cadence up to the number 5. Some of these were harder than others….

5 Plank Jacks, 5 Merkins — 5 times
5 WW2, 5 Freddies
5 Flutters, 5 scissors
5 copperhead squats, 5 split jacks
5 am ham into 5 arm circle am ham style
5 mountain climbers into 5 tabletops

Triple Check
Timer does a suicide, stump merkins, donkey kicks

Fartlek — One Pax member picks out a spot to run to. Sprint to that spot and the first person there call out an exercise. 20 of that exercise. I think we did 5 times of that.

Native American run back. Burpee optional

Stretching.

Announcements. Names. Numbers. Prayers for Ef Hutton and others.

Thank you all for being a crucial part of my life. Sometimes YHC’s head is not in the right place and this group of guys helps YHC to settle his crazy thoughts down. SYITG!!

10 imperfect men emerged from the gloom for a nice cool morning and the opportunity to get more perfect. This is how it went down, more or less.

COP: 25x 4count SSH, 10x 4 count Merkins, 10x 4 count Monkey Humper, 10x 4 count Gorilla Humper, 10x Don Quixote, 10x Helicopter, 30x Arm circles, 10x Pollen Grass Angels, 10x Australian Grass Angel, 10x Alabama Prom Date, 25x 4 count Freddie Mercury, 10x Hello Dolly, 25x 4 count Rosalita, 25x 4 count LBC, 10x Tuscaloosa Trailer Park Twister

Merkin Mania. 50 total, 5 count merkin: regular, wide, chuck norris, offset left, offset right, left leg up, right leg up, regular, ranger, carolina dry dock

Mosey to second basketball court. Triple check – Donkey Kick, WW2, run to pull up bar and do 5 pull ups.

Mosey to loop. At each light pole 5x Merkin, 15x WW2, 25x Jump Squat. Repeat for 10 total lights.

YHC took us out. Prayers for healing. Joy for Pat – Bulkhead’s 100yo grandfather. Everyone recruit one more.

NMS- Not much to report on mumble chatter today- pretty focused on getting it done. Come to WTH Wednesday!

Little known fact: 1010(base2) = 10(base10)

Get Some!

3 studs showed up for the beatdown this morning. Here is the gist of what happened…

Parking Lot Tracers while we waited for Bulkhead….
No Bulkhead so we moseyed

Travelling COP —
SSH, DQ, crunchy frogs, t merkins, sumo squats

Triple check at the playground
1. push ups/pull ins on swing set
2. mountain climbers
3. run to the bus loop and back

CUIYC — one person stays back and does 5 burpees then runs after the other two who are bear crawling. Rotate through each person doing the burpees twice.

Run back, stops along the way for some ab exercises and some donkey kicks

1 minute of stretching

Numbers, names, YHC took us out Dapile will happen this Saturday at 6:30 AM.

Good working out with you two this morning! SYITG!

After the Q was unable to post due to injury, seven brave men still gathered on the grounds of Atlee High School. With no leader, a hot potato Q was called and Helix took charge.

Helix Q

COP – All IC

• SSH, Arm Circles, Copperhead Squats, Merkins, Werkins, Diamond Merkins, Crab Cakes, WW2s, Helicopters, Don Quixotes

Phonics’s Q

Mosey to parking lot

Shoots and Ladders

The parking lot has 5 light posts. The idea is to run 2 lightpost, do an exercise, then run back one. You then repeat this until you are at the end of the parking lot where you finish by doing the exercise.

• Round 1 – 10 Merkins
• Round 2 – 10 Squats
• Round 3 – 5 Burpees

Spike’s Q

Mosey to practice football field

Partner Up – One partner run the field and back while the other does an exercise. Do this until the one doing the exercise reaches the end of the field.

• Round 1 – Polar Bear
• Round 2 – Crab Walk

Triple Check

• Push the football sled
• LBCs
• Run to the sideline and back

COT – Number-a-Rama, Name-O-Rama, Announcements, Spike took us out.

NMS

Weather was terrific this morning with the temperature somewhere close to 45 degrees. We always say sunny and 70 in F3RVA but at 5:30 AM, 45 – 55 degrees generally feels much better to YHC than a humid 70 degrees in the summer.

During the COP as Helix was leading the Don Quixotes, he instructed the group to pause at the bottom for about 5 seconds. YHC believes this is what Sabb has been wanting all of this time. We should not just slow the pace of Don Quixotes but should actually pause at the bottom. Brilliant Helix!

YHC does enjoy leading ground-and-pound exercises, but with only runners posting today, it was time to move. Spike was thinking the same thing with the exercises he led. I haven’t pushed a football sled for 30 years. Nice call today Spike!

The PAX stayed close together throughout the workout today with one exception. While doing crabwalks across the football field, Fabio was crab walking at a fast jogging pace. He was entering the end zone while YHC’s group was approaching center field. Well done Fabio! Oh, to be young again.

Announcements:

• TYA is recruiting for the BRR. Contact TYA for more information.
• The 2nd annual DaVille relay is a month away. See Spit for more information.

Gotta Run!

Phonics

7 Davillians gathered on a dry 30 degree morning to attack the day. YHC agonized about this Q for several days(gotta stop doing that). Miraculously, it ended up working out!

Here we go:

COP: Invisible Jump Ropes, Hillbillies(Opus), Cat Burglars, Flutter Kicks

THANG:

Speedbumps

#1- 5 Body Builders #2- 5 Body Builders, 10 Copperhead Squats #3- 5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count) #4- 5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks #5-5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks, 25 Monkey Humpers #6-5 Body Builders, 10 Copperhead Squats, 15 Curb Toe-Taps(2 count), 20 Flutter Kicks, 25 Monkey Humpers, 30 Split Jacks

-Curb Walk- 20 steps right – 20 steps left

Run The Gate

One man runs to gate and back- Second man alternates- 10 bear crawls, 10 walking lunges- Runner takes over- rinse, repeat

-Plankorama

Triple Check

1 man run the bus loop- 2nd man balls to the wall, 3rd man WWIIs-AUDIBLE!! running out of time

-Indian Run back to the flag

OUT

Grateful for the opportunity to lead. Amazing how something so simple as F3 can bring such meaning. Great group this morning. God bless.

6 warriors landed in the Atlee High School parking lot and launched into a hot potato fun-filled series of insanity that went something like this…

The Carpenter took the Q – Mosey to the bus loop

COP All IC – 50 SSHs, 10 helicopters, 10 don quixotes, arm circles, 10 HRMs, 10 crab cakes, 10 HRMs, 25 LBCs, 10 HRMs

Bulkhead took the Q – Mosey to the middle school basketball courts

Pull-ups and merkins – 1 pull-up, 2 merkins and then increase by 1 pull-up and 2 merkins up to 7 pull-ups and 14 merkins

Helix took the Q – Mosey back to the bus loop

11s – 1 merkins on the sidewalk of the inner loop, hop on one leg to the island, bear crawl across the island, hop on one leg to the far sidewalk, 10 jump squats… crank that out until 10 merkins and 1 jump squat.

Fabio took the Q

Run the bus loop, 20 seconds of people’s chair, 20 WWII sit-ups, repeat.

Mosey back to the start.

Numberama, Namerama, Announcements.

The Carpenter took us out.

Announcements: Team race in DaVille scheduled for April 24th. Spit will be sharing more details. Continued prayers for Bleeder in light of the loss of his Mom.

NMS

The PAX pushed hard throughout the hot potato. The Carpenter has been missing all of 2021 and he led the COP with some of his favorites. Bulkhead took the PAX to the pull-up bars and issued his favorite set of beatdown exercises. Helix elicited grunts and groans as he shared the 11s across the bus loop island. Fabio kept the PAX moving and finished the morning well. It was a great morning all around!