Tag: DaVille

What a great morning for the Elite Eight to post at Atlee High School. The beatdown went something like this.

Mosey to the back of the high school

COP

• 30 SSH IC
• 10 Imperial Walkers IC
• 10 Russian Soldiers IC
• 15 Arm Circles (10 small, 5 big) IC Reverso
• 10 Lunges (do not move front leg) IC – Then switch legs for 15 IC
• 10 Ice Skaters IC
• 10 Balls-to-the-Wall IC
• 10 Merkins IC
• 10 Angled Knee leg jumps IC
• 10 Foot to Hand Mountain Climbers IC
• 20 LBCs IC
• 15 Heels to Heaven IC
• 20 APDs IC
• 10 Burpees IC

THE THANG

Billiards Burpees

• Start at corner of field – 5 burpees
• Run to center of field, 5 burpees
• Run to end of field – 5 burpees
• Run to opposite corner of field – 5 burpees
• Run to center of field – 5 burpees
• Run to end of field – 5 burpees
• Run back to starting position

Partner Suicides – Partners alternate running suicides while the other partner does an exercise. The number of exercises increases as the distance of suicide increases. This was done on a soccer field.

• Round 1 – Merkins – 5, 10, 15, 20
• Round 2 – Freddie Mercuries – 5, 10, 15, 20
• Round 3 – Burpees – 3, 6, 9, 12

Plank-O-Rama

Plank-O-Rama   – From plank position

• Alternate between Carolina Dry Docks and Merkins – 10 IC
• Rotate to Side Plank – Drop Hip and Raise – 10 IC
• Rotate to Back Plank – Inverted APD – 10 IC
• Rotate to Side Plank – Drop Hip and Raise – 10 IC
• Rotate back to front plank – Alternate between Carolina Dry Docks and Merkins – 10 IC
• Mountain Climbers – 10 IC
• Rotating Elbow Planks – 10 IC
• 6 inches – Hold for 30 count
• Mountain Climbers – 20 IC

Mosey back to Flag

COT – Numberama, Name-o-rama, YHC took us out.

NMS

This is YHC’s anniversary week. This Friday at the Creek, YHC will celebrate 3 years of F3. Quite a few in the DaVille Nano-Region will also be celebrating their 3rd anniversary Qs in May. YHC is thankful for the founders of F3RVA for its growth in the area and especially to Circle K, Abacus, and Lab Rat for bringing it to Mechanicsville.

The weather was perfect this morning for a beatdown that included a good deal of running. When YHC got out of the car, he said to Spike that it felt chilly (which is just fine.) Spike and Bulkhead had just run from their homes to the AO and did not agree with YHC’s opinion.

Well done by all PAX members today! When it comes to any combination of running and Burpees, Helix is unstoppable. Great job by Spike and Bulkhead who have continued to run to the AO on Tuesdays. Thank you as well to all PAX members for your patience with YHC during the COP. Next time (maybe), YHC will practice cadence counts with new exercises like the Ice Skater before actually leading them. He should have learned his lesson while observing Dr. Tryhard try do the same thing last week at The Forge.

Lastly, DaVille is an awesome AO. If you have not visited it before, come try it out. The fields where we spent the entire time today is probably my favorite spot to lead. The summer tour is quickly approaching which is an excellent opportunity to see it for yourselves.

Announcements:

F3RVA Field Day – May 11 – Vinny would like at least 10 PAX members from each Nano-Region. It’s time to bring the Ghost Flag home to DaVille.

Gotta Run!

Phonics

Hot potato morning — 9 showed up for some home fries with some catchup. 🙂

Labrat kicks it off with Parking Lot Tracers

Handoff to Bulkhead for the COP
SSH, DQ, LBC’s, IW, Hand Release Merkins

Spike steals the Q — run to the back hill for some 11’s
1 Burpee, Bernie Sanders up the hill, 10 WW2’s
you know the drill for the rest.

Yardsale — a little fartlek. Run to lights on the right. First person there starts doing an exercise, everyone else does it when they arrive. Exercises included JumpSquats, Burpees, 6 inches, people’s chair

Helix — Run to a numbered square. Helix asks for the number of parking spot and creates magic exercises for that number. Spot 86 — 8+6 = 14 burpees. Spot 36 = 36 flutterkicks

Opus — finish in a circle with 4 merkin ring of fire. still time left? do 5 more — time is up.

Numbers, names, announcements

NMS — Q sheet became open last night. Phonics suggested hot potato. Great idea! YHC loves the hot potato because of the random nature of it. Plus, everyone brings their A game to lead! Bernie Sanders killed us this morning!

Announcements — Puppy pile this Saturday — bring your 2.0’s. If you don’t have any 2.0’s, it’s kind of creepy to show up at Puppy pile.
Ghost Flag at The Forge this Thursday!
Field Day — May 11 at Dogpile! Should be a blast!

Opus

10 Hardened Warriors met in the gloom for bikini season prep on arms and abs. Brah yah gonna crush it.

Here is how it went down.

Mosey to COP all IC: 22 SSH; 10 Abe Vigoda; 22 Grass Angels; (LR mumble chatter stops); 22 Australian Grass Angels; 22 4 count HRM; 22 slow Frederick Mercury; Arm Circles

Mosey to She Shed. Triple Check. Iron Chair with Overhead Claps + Plank Jack (O.P.P. yah you know me) + run to light

short Mosey to Derkin bars. Buddy up. 10+10+10 one leg Derkin.

Mosey to Pole Smoker at trees – 10 heels to heaven, modified to 5. Pax flutter kick or Freddie Mercury while waiting

Bottom Feeder – 5 x spider merk (8 points) followed by 5x Curb Crawl (Bear Crawl, incline merk, Crawl Bear, decline merk)

YHC took us out.

NMS – Day 3. Learning from yesterday, YHC arrived early enough to recon the route: DaVille is big, bigger than Heartbreak with lots to do and with as much running as you like. Red Pill decisions on Tuesday morning are tough for YHC going forward. The COP and OPP finished faster than planned – thanks to LR for on the run suggestions.

8 Davillians who mostly feel asleep before the end of the UVA game, came out unaware this was a Old Glory day.

YHC was inspired by Gumbo Pre-Blast and decided “The North” would mirror SOJ today.

This is how it went down

Slaughter Start – To give Congrats to UVA and The Carpenter alma mater, 8 Burpee OYO (for the 8 point win)

THANG

YHC grab the SF and yelled “Let’s Mosey”. At this time the PAX wasn’t aware it would be OG today. Some thought this would be another Murph but Opus was able to guess it

The first mile took the PAX in front of the schools, up to the gravel track for a lap then behind the MS (where Yard Sale was able to find us) and finish unto the bus loop.

YHC explain OG and the reason why it was choice today. Since we had a vet with us today (Bulkhead), the PAX used him as motivation

Timer was set for 20 minutes and OG was completed around the bus loop (about 1/4 mile lap) with 20 merkins at the SF, 20 Squats at corner 2, 10 Burpees at corner 3, and 20 WWII sit ups at corner 4.

With about two minutes left, the PAX headed back to pick up the six and the whole PAX finished with 10 Burpees.

The SF was grab and the PAX ran the loop back around for another mile making sure to double back from the six

1 MOM – Heels to Heaven IC

Numberrama, Namerama, and YHC took us out.  

MOLESKIN

• T-Claps to Hustler for showing up for his 3rd post in 4 days!
• The PAX showed what it really means to “Leave No Man Behind, Leave No Man Where You Found Him” today. They stayed together and made sure the check the six.
• Chatter seemed to center around spring break

ANNOUNCEMENTS

• Continue to pray Wild Things M. All the cancer has been removed from her brain but they will need to monitor it for several weeks
• The Colonial 70 will be held September 14th. YHC is putting together a team. See link for the sign up sheet: https://docs.google.com/spreadsheets/d/1qlLTi_alBQT6onzkAwtIjdrP0psyoJgAoB4pkfX0oC4/edit?usp=sharing
  
  

SPIT ON THAT!!

7 Northeasters eased into the gloom for a full body workout. This is how that happened:

Warmup with parking lot tracers and a pretty standard COP. Warmup them muscles, then start using them.

Legs: Mosey over to benches in front of CMS. Step ups, X10 each leg. Jump ups, X20. Happy Feet for 1 minute. Partner up for calf raises….X25. 1 legged calf raises X10 each leg. Deep slow squat for a 10 count down, then 10 count back up.

Arms: Mosey to field at CSES. 11’s with dips on the bench and good form merkins on the other side of the field. X10 pullups for everybody.

Abs: Mosey to big tire. X25 situps with feet on the tire…try to touch your elevated toes. Back to flag for Mary: Freddie Mercury’s, hip raises (both sides), heels to heaven, and 6 inches.

NMS: Glad Emoji made it out, as he was travelling until late last night. He claims he came out just because I had the Q, but I think he was just being nice. Big PROPS to Bulkhead for running the mile and change to and from the AO this morning….something he laughed off doing not even a month ago when Spike invited him to join. Keep coming out, and watch yourself change. The legs concentration had at least a few of us feeling it! Proof you dont need to do huge reps if you concentrate on doing good form. Plan on seeing something similar to that again real soon. Im talking to you, Dogpile.

Apology of the week goes out to Spit for flying by him on the way to RAMM last Friday. Sorry I drive better.

Lab Rat Apologizes…

The excellent eight arose this perfect morning and traveled to Atlee High School to start the day off right. This is what likely occurred.

COP

• 26 SSH IC
• 10 Don Quixotes IC
• 10 Helicopters IC
• 15 Arm Circles IC (10 small, 5 big, reverso)
• 15 backwards lunges
• 20 Smurf Jacks
• 15 one leg lunges/ alternate to other leg IC
• 10 Merkins IC
• 10 Angled Knee Jumps IC
• 10 Plank Jacks IC
• 20 LBCs IC
• 15 Heels to Heaven IC
• 20 APDs IC
• 10 Burpees IC

Mosey to bus loop.

Partner Up. Run in opposite direction. When you intersect your partner, do 10 Buyah Merkins. Continue running until you intersect your partner again. Do 20 Partner Leg Tosses. Continue alternating between these 2 partner exercises until YHC calls time after 10 minutes.

Mosey to Playground

For 10 minutes (or close to that), do rotate between 5 pullups, 10 merkins, 15 squats.

Native American Run back to the SF. Last pax member will do 5 merkins and then sprint to front.

COT

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

NMS

With Lab Rat in attendance today, Mumblechatter was high. YHC is also ready for earlier sunrises since he seemed disoriented several times trying to make it to the playground even though he has been on the grounds of Chickahominy MS 100s of times.

After Saturday’s cadence count lessons, YHC was extremely careful to say “Next exercise, starting position, MOVE, In Cadence, Exercise” even though YHC does not fully understand the importance of “MOVE.” In YHC’s opinion, starting position is when you Move into the starting position.

YHC thoroughly enjoyed leading today at Daville. It is very special being part of F3 RVA. There was some discussion about what occurred Saturday at Dogpile, but much was said about the appreciation of what we have here in F3 RVA and how we support our own.

Gotta Run!

Phonics

9 Point Guards climbed out of their fartsack on this still winter like day to get this madness started.

This how it went down

Slaughter Start – 3 Burpee OYO (To officially celebrate 3 years of F3 in Mechanicsville)

Mosey around the front of the HS school, through the bus loop, back to the basketball courts

COP (ALL IC) – SSH, DQ, Imperial Walkers, LBCs, AL Prom Dates (Since Alabama was a first four out), Arm Circles

THANG

Burpee Medley – Chosen at random times during the workout, burpees were completed for the 5 Virginia teams that made the tourney:

• #1 Seed UVA – 1 Burpee
• #4 Seed VT – 4 Burpees
• #8 Seed VCU – 8 Burpees
• #12 Seed Liberty – 12 Burpees
• #14 Seed ODU – 14 Burpees

Tourney Suicides – Four each round of the NCAA tourney, complete either a regular or reverse suicide followed by a set of exercises. They were as follows:

• Opening Round – 68 Merkins
• First Round – 64 (2ct) American Hammers
• Second Round – 32 Heels to Haven
• Sweet 16 – 16 HRM
• Elite 8 – 8 Carolina Dry Docks
• Final 4 – 4 SSH
• Championship Game – 2 Slow Leg Raises
• National Champ – 1 Tempo Merkin

Mosey to the tennis court

69th Place Team (aka the NIT) – While Bear crawling from double line to double line complete a set of Hand Release Merkins starting with 32, then 16, 8, 4, 2, and 1.

Mosey to the bus loop

The Forgot Tourney (aka the CBI) – YHC alumni Longwood has been invited to their first ever post season tourney since becoming DI in 2005. To celebrate, the PAX completed a set of 2 ct American Hammers at each corner starting with 16, then 8, 4, 2, and 1

Indian Run and once each PAX completed one Burpee, YHC called jail break and the PAG gave it AYG back to the SF

1 minute of Superman, Numberama, Namerama, and Announcements. Opus took us out

MOLESKIN

YHC first thoughts today were to keep the anniversary celebration going with Carpenter starting things off last week a little ahead of schedule. Then YHC remember that last year he led a Tourney preview workout and decided to go with that. Looking forward to Splinter’s version on Thursday

Before things got started, Opus told YHC that a vehicle with a F3 sticker “seem to pass him on the way to the AO and looked to be parking at the MS parking lot”. YHC decided to take the mosey that way just in case. Turns out it was Wheelie so crisis averted.

A lot of mumbler chatter this which was no surprise considering who was present today

ANNOUNCEMENTS

GrowRuck this weekend, Events to keep in mind:

• Friday Night Happy Hour @ Triple Crossing Brewery near VCU @6pm
• Breakfast Club @ 6:30 Saturday morning from ET (Bro Code Run)
• Dogpile @ 7 instead of 6
• Looking for some Shadow PAX members for the the main event Saturday night into Sunday morning (see Honey Do

SPIT ON THAT!!

12 warriors landed in the Atlee high school parking lot for an early 3 year anniversary celebration that went something like this…

Mosey past the bus loop to the front of the middle school.

COP All IC – 50 SSHs, 25 LBCs, 25 crab cakes, 10 hand-release merkins (HRMs), 20 copperhead squats, 10 don quixotes, 10 helicopters, arm circles.

Mosey to the bus loop.

11s with running variety – Count off by 2s. All begin with 1 HRM. The 1s start by running forward around the outer bus loop. The 2s start by running backward around the inner bus loop. 10 two-count mountain climbers on the far side. Switch the bus loop each time. Continue until the 11s are completed.

Mosey to the flag

MOM All IC – 20 two-count american hammers, 20 freddie mercuries, 10 two-count flutterkicks, 20 HRMs

Numberama, Namerama, Announcements, YHC took us out.

NMS:

YHC initially signed up to Q this workout thinking that it was the 3-year anniversary of DaVille and also of YHC’s time with F3. Spit looked up the date and discovered that it was actually 3/22/16. Close enough…

YHC led the PAX to the front of Chickahominy Middle School because that is the location that the F3 app showed for DaVille three years ago (and still does today). The mumblechatter was at a normal level, including Emoji’s exclaiming, “MY FAVORITE” when YHC called for Don Quixotes.

YHC then led the PAX to the bus loop because that is where his first F3 workout took place under the leadership of Circle K. The PAX engaged in a mix of bus loop runs – running forward around the outer loop, running backwards around the inner loop. The PAX groaned after the halfway mark of the inner loop because of the incline. YHC didn’t plan on the surprise Bernie Sanders as part of the loop.

Spike absolutely crushed the 11s. Spit and Helix were not far behind. MayTag was a warrior and demonstrated the grit that all early F3 participants need to show in order to grow in strength. The old quote, “The workouts do not get easier but you will get stronger” applied today for him and many others. The PAX did not disappoint with their tenacity.

It may not be the official 3-year anniversary but it is close (10 days away). I can’t thank God enough for the gift of F3. It has given me an outlet in the midst of many intense and stressful years. I have discovered new friends and I have rediscovered my love for outdoor adventure, even if it is in a parking lot. I am truly grateful for F3 and all of you.

The Carpenter

On this day in history in 1971, Led Zeppelin performed their iconic hit “Stairway to Heaven” live in England.
In honor of this historic day, the COP was done with the song as accompaniment to YHC’s cadence. 12 cherubic men showed up to take on this celestial beatdown.

• arm circles
• don quizotes
• copperhead squats
• helicopters
• imperial walkers
• Alternating shoulder taps
• american hammers

Mosey round to the back of Cool Spring where the bus loop is. On the way do 5 merkins every other light post (or so).

LOVE LOOP —
One partner runs the full loop and then heads back towards the partner who is doing frog jump burpees, then lunges, then bear crawl. Finish up and do booyah merkins till the PAX is done. Hang out and do some Flutterkicks in Vinny’s honor.

Fartlek back —
Slow jog until one of the PAX members calls out a spot to run to — sprint to that spot. First one there gets to choose the exercise the PAX does until the 6 arrives. Repeato until we are back to the flag. Exercises included were WW2 situps, merkins, SSH, and one more YHC does not remember right now.

NMS —
Sometimes relationships feel like a stairway to heaven. Other times not so much. This morning celebrated the good times, the times when all is going right, nothing can upset the apple cart, so on and so forth. YHC and his M celebrate 20 years this Wednesday — some of our times together have been like heaven. Some not as much. That will be the theme tomorrow at Manndate!
Other than that, sprinting was fun. And watching really fast people was also fun. Carpenter killed it on the last sprint. Nice work!
BTW, If you want to hear a really good cover of Stairway, check out the band Heart playing it at Kennedy Center Honors. It really cooks.
SYITG!

14 Davillians including 1 FNG arrived at Atlee unaware of today’s events but ready to hit the ground running. YHC did give a warning to start stretching since there would be no time during the workout.

5:30 came and the PAX got to work

This how it went down:

THE MURPH – 1 mile run around the back out the schools to the pull up bars by the Cool Spring track.

10 Rounds of the following:

• 10 Pull Ups
• 20 Merkins
• 30 Squats

1 mile run back the way we came

Numberama, Namerama, and Announcements. YHC took us out

MOLESKIN

First this being the first “real” Murph completed at DaVille the PAX crushed it. The first mile everyone completed it in less than 10 minutes, Helix once again showed everyone up with proper pull up form, and Phonics lead the PAX back on the run.

Welcome to Maytag who like to fix appliance as a “hobby”. TClaps not only for completing the Murph on his first post but for being a LIFO and was able to find us.

SPIT ON THAT!!