Tag: DaVille

The liberties of a people never were, nor ever will be, secure, when the transactions of their rulers may be concealed from them. The original Hanover Hype Man, Mr. Patrick Henry.

9 stud muffins gathered in the gloom for a reportedly perfect 70 and sunny. According to legend it went a little something like this.

Mosey to the soccer field that was simply inviting to be used.

COP: SSH X 20, Lunge X 20, 5 burpees OYO, WWII X 10, FC X 10, AHAC X 20, HRMRL X 10, HRMLL X 10

Escalating Four Corners: On each of the four rounds work your way to the corresponding round/corner and repeato on the way back to the start. Corner 1 5 Burpees, Corner 2 15 HRM, Corner 3 30 Jump Squats, Corner 4 60 2 count flutter kicks

Double Dora: Break out into teams of three. There are two exercise stations, one on each side of the field. The timer is the runner going between the stations.

Merkins X 100

FC X 200 two count FC

LBC X 300

Mosey back to flag.

Ring of Fire

Numberama, namerama, YHC took us out.

News: July 4th is apparently a really big deal in Hanover. They take their fireworks and tomatoes very seriously. Also fun on the 4th of July is the F3RVA Convergence at No Toll. 6am start for an hour long beat down declaring indepence and counting appendages before they are blown off later in the day. That’s what she said.

YHC showed up for a 68 degree start to a humid day. We had 7 for this morning’s beatdown and here is what was cooked up for today:

COP

We mosey to the Atlee School entrance on the Bus Loop and performed 20 SSH, 10 DQ’s, 10 Hill Billy’s, 15 Arm circles (10 small 5 big), Reverso Arm circles, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

THANG

We mosey to the bus loop and YHC had a bag full of weight bands and we set up a circuit of 6 stations with the 7th station being the timer by running a lap. Station1(S1) – was Tricep Extension, S2 – Step ups on the bench, S3 Shoulder raises, S4 Squats, S5 Curls, S6 Bench press with band. Since this is a 45 min weekday workout this was a Mini Big Suck and we performed 3 complete cycles then had time to mosey to the flag for COP.

COP

We return to the flag and circle up for 2 minutes of stretching. We numberama, namerama and Fannie Mae took us out this morning.

Announcements – Hump day Happy hour is tomorrow June 24 at Kubota’s residence. Check out the pre blast on home page for details. July 4th Convergence will be at NoToll starting at 6am, Hardwood and DTH will be leading this event.

YHC was excited to get this one started as we had a light drizzle and 60 degrees for a Sunny and 70 RVA workout and here is how it went down:

COP (Circle of Pain)

We mosey to the East Entrance to Atlee HS and circle up for:

20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers, 20 LBC’s, 15 Reverse Scorpions, 15 scorpions, 20 merkins.

THANG (The Harry Assed Nasty Grind)

We mosey to the access road and using the light poles along the side we do 10 merkins, recover and lunge to the next light pole, 10 merkins, recover and jog to the next light pole, 10 merkins then lunge and continue this alternating until we reached the track parking lot. We did two rotations of Bernie Saunders in lieu of jog to mix it up, lunges were consistent.

Then we did 11’s starting with 10 curb dips bernie saunders up the hill tot he fence for 1 donkey kick, jog back down for 9 curb dips Bernie saunders to fence for 2 DK’s jog to the bottom. (the PAX’s Quads are barking now so we modified the remaining BS to jog up the hill. The fast ones Al Gored for the 6.

We return to the Access road using the light poles again we bear crawl warm up then get to a rotation of 10 bear crawl steps, then walk to next pole, 15 bear crawls then walk to next light pole, 20 BCs walk to next light pole, 25 BCs walk to next light pole 30 BC’s walk to next Light pole. Then decrease by 5 until we get to 15 BCs and slow mosey to flag for Mary.

Mary

We get to flag for 3 minutes of Ring of Fire 5 dirty dogs, 10 push ups, squats, Burpees and then we wrapped it up.

COT (Circle of Trust)

Numberama, Namerama Announcements July 4 convergence is on so far, check F3 RVA home page for details. Wednesday Hump day happy hour next Wednesday @ Kubota’s, get some miles in and enjoy an adult beverage after the effort. See F3 site for details.

We welcome FABIO aka (Derrick Ford) to the F3 morning gloom. WE now have a celebrity model in our group…watch out SOJ, West end and Down town, we are growing! We hope to see you in the future and welcome to DaVille, same time and place every week!

Always an honor to lead and look forward to seeing you in the gloom….CB

8 Davillians came out to a real 70 and sunny workout.

• COP – mosey to the Atlee basketball court
  • SSH x 20
  • Don Qs x 10
  • Arm Circles small x 10, big x 5; reverse
  • Imperial Walkers x 10
  • Shoulder Taps x 10
  • Merkins x 10
  • LBCx x 20
• Mosey to the CMS basketball court for some F3 basketball. Since last time the PAX showed how bad we are at basketball, YHC figured a little game HORSE would be good training. But first we need to improve our speed and agility.
  • Start at one end of court and high knee to the other end, Bernie Sanders back.
  • Repeat with Karaoke right side then left side
  • Suicides stopping at free quarter way, half way, three fourths and other end
  • Repeat with 5 burpees at each point
  • Repeat with 10 merkins at each point
  • Repeat with 15 squat jumps at each point
• Time for a F3 version of HORSE with some impromptu rules:
  • Each PAX will take a turn shooting the ball from a place of their choosing.
  • The shooter will call out an exercise and reps. If the shooter makes it the rest of PAX does that exercise. If the shooter misses, then the shooter does that exercise. Double the reps for air balls (there were a lot of double reps).
  • PAX alternated between Al Gore, Planks and Arm Circles while waiting for the shooter.
  • Exercises called out were Merkins, WWIIs, American Hammers, Burpees, SSH, Mountain Climbers, Jump Squats.
  • After about 4 rounds of shooting it was time to mosey back to the Flag. YHC did not keep score but Spike, Mr. Holland and Scrum were probably the winners. Trout and Marco Polo did a lot of double reps. Overall this PAX definitely improved from the last outing but needs more practice.
• Numberama, Namerama, Spike took us out.

Today is the Feast day of St Elmo, patron saint of sailors and abdominal pain. 8 holy pilgrims joined to celebrate his life.

St Elmo’s Fire — Play ye olde song from back in the 80’s — during the verse, crush some LBC’s, during the chorus spell the words “St Elmo’s Fire” with your legs. During the bridge hold 6 inches.

COP — Imperial Walkers, SSH, Copperhead Squats

Time for some history — St Elmo was alive in the late 200’s and was martyred in 303 right before TYA was born. St Elmo was recognized as one of the 14 holy helpers whose intercession was said to have been particularly effective, especially in healing diseases. Do 1 WW2 at the first island. Do 2 at the next island until we reach 14.

Elmo’s life was filled with persecution as bishop of Formia, Italy. Many emperors tried to snuff out his life but did not succeed. The persecution was so intense at one point that he had to flee his home church and hide out for 7 years! In honor, the PAX army crawled the football field and did 7 Freddie Mercuries every 10 seconds or so. Repeated that 7 times.

St Elmo was baptizing converts to the faith — that made Emperor Maximinian so angry that he put Elmo in a barrel full of protruding spikes and rolled him down a hill. An angel miraculously healed Elmo. To commemorate that occasion, the PAX did 11’s. Bear crawl down the hill (no rolling), do 1 Heels to Heaven at the bottom. run to the top after being healed and do 10 V-ups. Finish the sequence.

Italian run back to the flag.

Numbers, Names, Announcements

YHC loves a themed workout — upon seeing that today was St Elmo’s feast day and that he was the patron saint of abdominal pain, YHC knew a theme had to happen. Nice meeting Dark Web (didn’t know he really existed) and good seeing Scrum out today after a long hiatus. Trout, glad you made it out today — hoping your back returns to normal soon. Fun working out with you gentlemen this morning!

YHC was glad to be back in the fold of F3 today and DaVille was where it started so what better AO than to report back in for a Foggy 70 and sunny beat down and here is how it went down

COP

Mosey to West end of Atlee HS near bus loop for: 20 Ssh, 15 DQ(YHC needed to stretch here), 20 LBC, 15 Flutter kicks, 15 Alabama prom dates, 1o Imperial walkers, 10 Russian Soldiers, 10 Scorpions and 20 Merkins.

The THANG

Mosey to bus loop for a triple check, with 5 people, YHC was solo and others partnered off for the rotation. YHC ran lap(timer), group 3 LBC’s and group 2 performed 2 sets of 25 merkins. Then YHC 2 sets of 25 merkins, group 2 LBC’s and Group 3 ran lap. To complete first rotation YHC LBC’s, Group 2 run lap and Group 3 2 sets of 25 merkins. Repeat 2 more times for a triple check.

Mosey to East parking lot on other side of school for The modified Red Barchetta. We ran 100 yards and 100 SSH, return to start and plank for 6. Ran 75 yards for 75 Mountain climbers, return to start and plank for 6. Ran 50 yards for 50 squats, return to start and plank for 6, run 25 yards performed 25 merkins, return to start and plank for 6. We recovered and moseyed to parking lot near flag for TABATA.

TABATA – YHC had a timer for 4 minutes of 20 exercise, 10 second rest repeated 8 times we performed 10 merkins and planked for remaining time in 20 second interval. repeated 7 more times. Everyone pressed hard here, nice work gents!

Mary

We returned to flag area on parking lot for stretching, 20 LBC’s, slow scorpions and planking until time.

Numberama, Namerama and Opus took us out.

For the Merkin Challenge – 20+150+25+80 = 275 Merkins for the morning!

Nice to be back gents and great workout today and I will see you in the Gloom … CB

An 8 man lineup was put into action this morning to celebrate the return of sport (sort of).

This is how it went down

Mosey to the blacktop behind the HS

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

THANG

Mosey to the baseball field

Field of Dreams – Start out by counting off by fours. 1s start at First Base do AMRAP Squats until relieved. 2s at Second Base do AMRAP Merkins until relieved. 3s at Third Base do AMRAP LBC’s until relieved. 4s at Home Plate perform 15 Burpees then run to First, relieving the Pax there. Continue until all PAX have done the Burpees.

Mosey to the practice football field

100 Yards to go – Start at one goal line, run 25 yard complete 25 squats; Run 50 yards complete 50 (2ct) flutter kicks; Run 75 yards complete 75 Merkins; Run 100 yards complete 100 SSH’s

Mosey to the tennis courts

Bear Crawl Tennis – PAX bear crawl the length of all three courts stopping at each line to complete 1 Burpee

Mosey to the basketball hoops on the MS blacktop

Free Throws – Each PAX takes a “foul shot”, if missed 10 Merkins, if made 1 Burpee. Went through one round no shots made. Second round shot was made on the 12th attempt.

Four Corners – 10 Burpees, 20 Squats, 30 Heels to Heaven, 40 SSH’s

Mosey back to the SF

2 MOM – American Hammers, Dolly’s, and Monkey Humpers

Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

YHC like most people out there are anxiously waiting the return of American Sports. Yes there still has been MMA and NASCAR started back up on Sunday, but I know we ready the primary three (baseball, basketball, and football) to return. Today theme was to help filled that void just a little bit

We do learn one thing about the Daville PAX, none of us should every get fouled while playing a pick up game. 1 for 12 at the foul line is not our best showing

Great to have everyone join YHC day 5 of 8 Q’s in a row. T-Claps to Phonics and Marco Polo who have been to at 4 of 5 (Marco Polo – 4 straight)

Merkin Count – 215 Merkins + Baseball Field Merkins + 37 Burpees

ANNOUNCEMENTS

• Takeover Week Continues tomorrow “Downrange” at WDog
• Hanover Memorial Day – Meet at 7 AM at Hanover Wayside Park off 301

SPIT ON THAT!!

5 Davillians got out of bed to enjoy the beautiful morning.

This is what went down

COP – SSH, Merkins, DQ, Merkins, Arm Circles, Merkins

Burpee Ladder

Start at first light post and run to next, complete 2 burpees and plank for PAX. Run to next light, 4 burpees and plank for PAX. Continue counting by 2 up to 10 and then work way back to 2 at each light post. 50 burpees total.

11’s

Begin with 1 hand release Merkin, Bernie Sanders up hill to fence and complete 10 Helix Squats. Back down hill for 2 hand release Merkins. Repeat each until complete.

Dora

Partner up in groups of 2 and 3. Exercises: 100 Donkeys kicks against wall, 200 Merkins, 300 LBCs. One person per group running bus loop while others are completing exercise.

Back to flag

Numbers, names, announcements

Memorial Day Workout for Daville at Hanover Wayside Park @ 7am.

After our Burpee ladder conversation picked up about who/how was the Burpee created. Thoughts were that it was from football up/downs. According to google here is your answer.

The burpee was invented by the exercise physiologist Royal Burpee in the late 1930s while he was getting his Ph.D. at Columbia University. Burpee created his multipart move as physical fitness test.

I guess the Burpee has been around for a while.

Keep up the good work for the Merkin Challenge. This mornings total was 265 Merkins.

Great job this morning guys. It was pleasure to lead.

Cinco hombres gathered outside of Atlee High School for a Cinco de Mayo beatdown that went a little like this.

COP

• 5 SSH – IC
• 5 Don Quixotes – IC
• 5 Helicopters – IC
• 5 Big, 5 Small Arm Circles – IC
• 5 Merkins – IC
• Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
• Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
• 5 Freddie Mercuries – IC
• 5 Merkins – IC
• Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
• Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
• 5 Burpees – OYO

Merkin Count – 60 Merkins, 5 Burpees

Mosey to Basketball blacktop

Run the Bases – 5 PAX members worked perfect for this exercise. Each PAX member stands at a corner (base). The 5th PAX member starts at at home, then runs to 1st and calls out an exercise. 1st then runs to 2nd and calls out the exercise. 2nd to 3rd, 3rd to home, home to 1st and so on. It was the PAX member who originally ran from home to 1st that always calls out the exercise. The exercise is done until a PAX member runs to them. The order of Exercises were: Merkins, LBC, APD, Squats, Burpees.

Merkin Count – This was OYO – YHC completed 28 Merkins and likely around 10 Burpees.

Bulkhead Pull-up Special

• One Pull-up followed by 2 Merkins
• Two Pull-ups followed by 4 Merkins
• Three Pull-ups followed by 6 Merkins
• Continue until reaching 10 Pull-ups and 20 Merkins

Merkin Count – 110

Mosey to other Basketball Blacktop

Suicides – At each line, do increasing Merkins – 5, 10, 15, 20

Merkin Count – 50

Mosey to Atlee High School

Toga Special – Hold Balls-to-the-Wall. At YHC’s command, lower to Plank-on-the-Wall, then on YHC’s command, raise back to Balls-on-the-Wall.

Before and after the Toga Special, we did the People’s Chair.

Mosey to front of building

Plank-O-Rama

• Hold Plank – Alternate between Carolina Dry Docks and Merkins for 10 IC
• Rotate to Side Plank – At YHC’s command, lower and raise hip for 10 IC
• Rotate to Back Plank – At YHC’s command, lower and raise butt for 10 IC
• Rotate to other Side Plank – At YHC’s command, lower and raise hip for 10 IC
• Rotate to normal plank – At YHC’s command, do rotating Elbow Planks -10 IC
• 10 Mountain Climbers – IC
• 10 One Legged APDs – IC – Switch Legs for 10 One Legged APDs – IC
• Hold Plank – YHC will call up and down. At his call, lower both elbows to ground, then return to plan. – 5 total
• 15 Rosalitas – IC
• Mosey back to VSF

Merkin Count – 35

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

Total Merkin Count – Around 283 plus around 15 burpees.

NMS

Five was the perfect number for this Cinco de Mayo celebration workout. This was much more ground and pound than Saturday’s workout. Today’s total distance traveled was likely far less than 1 mile.

Funniest moment of today was when YHC told the PAX to do Don Quixotes instead of what he meant was Freddie Mercuries. Once again, do as the Q does, not what he says. Spike then started to demonstrate what a Don Quixote on your back looks like. A Don Quixote on your back would be really challenging.

Announcements

Hanover Memorial Day Convergence – Monday, May May 25 – Hanover Wayside Park on 301. 7 AM. YHC looks forward when a large PAX can gather again at Brown’s Island but for now, this is a responsible option. The Hanover veterans memorial is at this park.

Stay Safe! Gotta Run!

Phonics

Eight men gathered at the temporary AO of Da-Pile on the grounds of Atlee High School for YHC’s 4 year F3 celebration that went something like this.

At shovel flag, 1 burpee followed by 2 merkins

Mosey to practice field

COP

• 2 burpees followed by 4 merkins
• SSH – 20 IC
• 3 burpees followed by 6 merkins
• Don Quixotes – 10 IC
• 4 burpees followed by 8 merkins
• Helicopters – 10 IC
• 5 burpees followed by 10 merkins
• Arm Circles – 10 big, 5 small IC
• 6 burpees followed by 12 merkins
• Arm Circles – Reverso – 10 big, 5 small IC
• 7 burpees followed by 14 merkins
• One Legged Lunges – Right Leg – 10 IC
• 8 burpees followed by 16 merkins
• One Legged Lunches – Left Leg – 10 IC
• 9 burpees followed by 18 merkins
• Heels to Heaven – 20 IC
• 10 burpees followed by 20 merkins

At end of COP, the total is 55 burpees and 110 merkins.

Mosey to Cool Spring Elementary’s playground

Lat Hangs/Merkins

For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 8 sets of Lat Hangs and Merkins.

For the Lat Hangs/Merkins – PAX did 140 Merkins.

Mosey into neighborhood of Honey Meadows. Jog to end of Meadow Pond Dr. On way, Pax did 10 merkins IC at clubhouse. (20 merkins)

Trail Challenge – For Honey Meadows trail, alternate between 5 burpees and 10 merkins whenever PAX member does to trail interception or road. Option of doing Bernie Sanders whenever going up a hill. Ended up with total of 30 burpees and 60 merkins.

Mosey back to Shovel Flag for a grand total of 85 burpees and 330 merkins which could count as 415 merkins towards the Daville Merkin Challenge.

Name-o-Rama, Number-o-Rama, Announcements, YHC took us out.

NMS

YHC is amazed that 4 years has gone by so quickly while he is amazed that he has only been doing it for 4 years. Today’s beatdown was challenging with the distance covered which was around 3.5 miles most of what came in the last 30 minutes along with the repeat of the same 2 exercises (Merkins and Burpees.) Even during the long mosey and trail run, the PAX was never separated by much distance. Well done all!! It was great seeing Marco Polo today. YHC had not seen him since before the lockdown.

Thank you F3RVA for many beatdowns, memories, and friendships I have developed over the past 4 year. I hope I am blessed to have many more years with this awesome group.

Announcements

Hanover Memorial Day Convergence – Monday, May May 25 – Hanover Wayside Park on 301. 7 AM. YHC looks forward when a large PAX can gather again at Brown’s Island but for now, this is a responsible option. The Hanover veterans memorial is at this park.

It was an honor leading such a fine group of men.

Gotta Run!

Phonics