Tag: DaVille

Mosey to CMS footbal field for COP. – Invisible Jumpropes, LBCs, SSH and merkins all IC.

Mosey to track.  Run straight section of track.  When arrive at corner, perform 25 merkins and bear crawl the corner.  Run straight section of track.  When arrive at corner, perform 25 WWII situps and lunge around corners.  Repeato x 4 for a mile.

Mosey to bus loop for 10 burpees OYO.  Mosey back to VSF for 4 MOM.  Exercises included APDs, Flutterkicks, Freddie Mercuries, and 30 seconds on merkins.

COT-YHC took us out with a quick prayer.

Announcements

No Idea, Chewy and Mudface are Rugged Maniacs in May 2019.  See one fo them if you would like to sign up for their team.

F3RVA Ruck Event March 2019 – See HoneyDo for details.

NMS – Great to have good numbers this morning at Daville.  Line of the morning goes to Helix from the follwoing  conversation.

Opus-“You know it is cold this morning”

Helix-“I have gloves on.” (the rest of his attire included shorts and a short sleeve shirt)

Circle K

10 warriors rose to greet the dawn of a new day in what was first thought to be Union territory because it is practically the last outpost before Wisconsin, but alas it was in fact a fair burg from the fine southern Commonwealth of Virginia.  According to legend it went a little something like this.

COP SSH X 10, SSH RL X 10, SSH LL X 10, WWII X 20, FC X 20, HRM X 10, MRL X 10, MLL X 10, Arm Circle X 1

Super Four Corners:

Round 1) Run to  Corner #1 5 burpees, run back to start.

Round 2) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, back to corner #1 for 5 burpees, back to start.

Round 3) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, run to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, then run to corner #2 for 5 burpees and 10 merkins,back to corner #1 for 5 burpees, back to start.

Round 4) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, run to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, on to corner #4 for 5 burpees, 10 merkins, 20 flutter kicks, 40 squats, back to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, hen run to corner #2 for 5 burpees and 10 merkins,back to corner #1 for 5 burpees, back to start.

Catch Me If You Can: Mosey to the bus loop and partner up.  One partner runs the look and the other bear crawls.  Switcheroo when caught.  The next exercise is lunges.  Run and switch until complete.

Mosey to front of school for 3 rounds of the following: 10 chicken peckers, 10 WWI, 10 incline merkins.

Back to start for numberama, namerama and The Carpenter led us out.

Moleskin:  Way to bring the monster effort men!!  Of particular note was the solid high RPM workout of Bulkhead and Wheelie. Way to work fellas.  Honorable mention goes to Spike who despite the considerable head start of YHC ran me down like a cheetah does an antelope. It is the closest that YHC has come to spilling the merlot in quite some time.

The title of the backblast came from some thoughts over the past few days.  Way too often we hear “I’ll just get through the holidays” or “I’m just trying to survive until the New Year”.  This is horse crap, period. YHC wants no part of the sad clown feeding tube.  YHC does not participate in and hold the men of F3 to a higher standard because of an interest in simply surviving.  YHC and the excellent men of F3 are committed to thriving.

DRAW A LINE IN THE SAND AND BURN YOUR WHITE FLAG.

As the year winds down, DO NOT COAST.  You have worked too hard to get the momentum necessary to get to this point.  This is the easiest time of year to justify taking your foot off the pedal.  Your work, workouts, diet and family time can all suffer.  Apply the gas and finish off this year. Commit to yourself, your family and your F3 Brothers that you’ll finish the year so strong that 2018 will ask for mercy. Your next worthy opponent will be 2019.  Believe this fun fact, 2019 is training under the radar and getting ready to kick your butt.

I’m in.  Who is with me?

Hardywood

6 Brave souls dared the elements this morning to hopefully come out stronger for it.  YHC had a plan.  And then he didn’t.  This is about the Plan B’s in life.

Circuitous run around the parking lot.  Come back and circle up.
COP — IJR, Plank Jacks, Butt Kickers, American Hammers, Crunchy Frogs, Dying Cockroach

Get out the Phone and the bluetooth speaker for some fun, but wait what is that annoying popping sound?  Waited only a few seconds for it to correct itself, and then decided to scrap the songs and go with Plan B.

The Beast in the Lot
Exercises —
V-ups
Merkins
WW2 situps
one legged merkins
freddy mercuries
burpees

Run to the poles behind Atlee
On the way do two sets of ten merkins
Hold poles, one dude does leg lifts, everyone else at 6 inches
Reverso — gas pumps and everyone else at 6 inches

Back to lot for doracides
100 — Smurf Jacks
200 — jump squats
300 — oops — look at the time!  Back to the Flag.

Names, Numbers, Announcements

NMS — YHC had a really cool themed beatdown that included some fun music.  Last night when YHC tried his bluetooth speaker out it was making a weird clicking/popping noise.  So YHC knew there was a chance that a Plan B would have to happen.  Tried the sucker out in the car this morning and it was fine — until YHC got it out to use it at the beginning of the beatdown.  Click, click, click, pop, pop, pop.  I was ready with a Plan B though so the PAX went through the rest of the beatdown without a hitch.  Nice work, gentlemen!  Helix rocked the beastly burpees this morning!  Alas, YHC did not.
Sometimes, life throws us a curve ball.  One of those moments in time that we just didn’t see coming.  Do we have a plan B at the ready?  Are we willing to go with the flow and turn things that could be seen as awful into something good — a plan B that might have actually been better than the plan A we had for our own lives?
A quick story from YHC’s own life — When YHC graduated from college the first time around, he was ready to go out and start molding young children’s minds.  Unfortunately, that first year of teaching was miserable for YHC (for numerous reasons).  A total disaster.  YHC quit after the year was over and went back to school to get his music degree.  YHC loves his job now and is in a great school — YHC needed to remember what his passion has always been and seek it out.
Feel free to share your plan B stories below!

Opus

A lucky 13 decided to workout before heading to the polls on this election day.

The shovel flag was planted and the PAX got to work

This how it went down:

Mosey around the parking lot heading to back of the school. Stop at the poll place and complete 13 Merkins OYO

COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Merkins, Russian Soldiers, Arm Circles

THANG

Mosey to the tennis court

Re-elect Dora! – Partner up, first partner runs around the tennis court while second does the exercises then switch. Exercises were the following:

•  35 Burpees

STOP – 13 minutes in 13 Merkins OYO

• 135 American Hammers (2 ct)
• 300 Freddie Mercury’s (single ct)

Mosey to the fields and find a pole

“POLL” Smokers – Hold 6 inches, Hold 90 degrees, Heels to Heaven IC while the person on the end completes 10 Merkins.

STOP – 26 minutes in 13 Merkins OYO

Mosey to the wall and explain the next exercises 

STOP – 6 am the polls have open – 13 Merkins OYO

Donkey vs Elephant – Partner up, first part completes Donkey Merkins (Donkey Kick + 1 Merkin) while second part does 5 Elephant walks then switch. Hold people’s chair for the six. Rinse and Repeat with reps of 10 and 15.

Mosey back to the flag. STOP 39 minutes in 13 Merkins OYO. Lab Rat and Phonics miss the first 13 so 13 more for the six

Respect to the Flag – Circle up around the SF, Bear crawl to the flag, 5 Merkins, Bear crawl out, 5 Merkins rinse and repeat 2 more times

Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

Keeping it short and sweat today. Highlights:

1. Great to have No Idea and Mudface out for a Tuesday workout.
2. Mumble chatter was all over the place but surprisingly Lab Rat was quiet to start
3. The Donkey vs Elephant was definitively something that looked good on paper
4. 13 Merkins were for the 13 hours the polls are open in VA
5. Apologize go out to the PAX for the each reps during the Dora. There are 435 members house of representatives. YHC some how saw a different number.

ANNOUNCEMENTS

1. Mudface, No Idea, and Chewy are running in a Rugged Maniac in May. If you want to join them, contact Mudface
2. Grow Ruck coming to RVA on March 22-24. Mark your calendars now

SPIT ON THAT!! 

8 rock-solid DaVille fighters stormed into the Atlee parking lot and engaged in a fun-fest that went something like this…

Mosey down speed-bump lane to a field. 20 merkins at some point along the way.

COP All IC – 30 SSH, 15 imperial walkers, 30 lbcs, 15 copperhead squats, 15 crab cakes, 10 don quixotes, arm circles

Find a post… hold 6 inches while the guy at the front of the line does 5 burpees and runs to the end.

Mosey to the wall

Donkey Crawls

• 5 donkey kicks, bear crawl to the side walk, 5 merkins, run back, hold people’s chair until everyone returns
• 10 donkey kicks, bear crawl to the side walk, 10 merkins, run back, hold people’s chair until everyone returns
• 15 donkey kicks, bear crawl to the side walk, 15 merkins, run back, hold people’s chair until everyone returns
• 10 donkey kicks, bear crawl to the side walk, 10 merkins, run back, hold people’s chair until everyone returns
• 5 donkey kicks, bear crawl to the side walk, 5 merkins, run back, hold people’s chair until everyone returns

Mosey across Atlee Station Rd and down the road under construction to the roundabout.

Crab Circle

• Find a barrel (or bucket)
• Crab crawl to the next barrel (or bucket) and do 1 heels-to-heaven
• Crab crawl to the next barrel (or bucket) and increase by 1 heels-to-heaven
• Continue until 10 heels-to-heaven

Mosey to flag area

MOM

• Hold 6 inches
• 30 freddie mercuries IC
• Hold 6 inches
• 15 american hammers
• Hold 6 inches
• 15 heels-to-heaven
• Hold 6 inches
• Supermans

COT – Numerama, Namerama, Announcements, YHC took us out

NMS

YHC has not Q’d a workout since early September and it was time to re-engage. YHC could not have asked for a better set of warriors for this morning’s fun.

The PAX took off running down the road and Lab Rat started his normal mumble chatter. At one point he said something like, “This would be a great running Q, perhaps with 20 merkins at some point.” Wish granted… the PAX dropped to do 20.

It is hard to explain the feeling of “coming home” that I felt this morning as I started the COP. YHC’s M returned to work as a nurse last month and the family schedule has been thrown off, including F3 mornings. It felt right to be back and to lead the PAX.

Spit took us off-campus last week and YHC had similar plans for today. YHC had explored the new construction with some of his 2.0s over the weekend and he decided to take the PAX to the round-about. The PAX crushed the exercises and headed back toward the start.

YHC could not have been happier to be back in the fight with the PAX this morning!

A lucky 7 came out to enjoy another cooler fall like morning for a fun in the construction zone.

This how it went down:

Mosey around parking lot then start heading to Atlee road. Wait we have a LIFO, 20 LBC’s IC to let Kit Kat catch up. Keep moseying up Atlee road on the new “closed” sidewalk then turn right at the non active stop light on the the closed part of Atlee Station and the “Danger Zone”

COP (ALL IC) – Invisible Jump Rope, DQ, LBC’s, Freddy Mercury, Tempo Merkins, Helicopters, Dying Cockroach, Arm Circles

THANG

Hilly 11’s – Using a newly completed road start with 1 Crunchy Frog at the top, bear crawl down (run down after 3 times), 10 Merkins, Bernie Sanders up. Rinse, repeat, and plank for the six

Small Dora – 50 WWII Situps, 100 Merkins, 150 (2ct) American Hammers while partner runs down Atlee station run to the closed road sign and back. Switch, Rinse, and Repeat

Mosey back to the SF and hold elbow plank for the six

Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

During YHC’s run yesterday he cut through the construction zone and remember he had the Q the next day. This construction seems like it will never end. The stop light and roads that the PAX enjoyed today have been done for over a month it seems but still it stands closed. Well theirs our taxes dollars hard at work.

Guessing (and hoping) these roads will be open by next week, it only seemed fitting to “break them in” before traffic is allowed on them.

The hill that was used during the 11’s is a side road for 3 or 4 homes that used to be directly off Atlee station rd a way out. It’s no twin team but we will take it.

The PAX learned to during the Dora not everyone got the memo that this was closed road. The paper boy came rushing down the road and from YHC’s eye seemed to be laughing. One only guess what was so funny to him (probably seeing 7 crazy men out in the middle of the road at 5:30 in the morning)

ANNOUNCEMENTS

• Marmaduke is still collecting coats/jackets during Dogpile. If you can make it out give them to someone who is a Dogpile regular

SPIT ON THAT!!

Fantasy Football
YHC is overjoyed
Thank you Jimmy Graham!

6 Legends of the Fall showed up this morning and they didn’t know we were taking a field trip to Wally World.

Here is the gist of what happened…

Circuitous Mosey to the front of Atlee
COP
Smurf Jacks
IJR
Arm Circles (25 small)
tempo merkins
Alternating Shoulder Taps
Plank Jacks
tempo ww2 situps
reach throughs
crunchy frogs
combo flutter/scissor kicks

Triple check
Mountain Donkeys, Box Cutters, Run across the parking lot and back

Off to Wally World
5 donkey kicks, climb to BTTW, 5 second hold, 5 stump merkins
10 donkey kicks, climb to BTTW, 10 second hold, 10 stump merkins

bball courts for a reg suicide and a reverse suicide

Back to Wally World
15 donkey kicks, climb to BBTW, 15 second hold, 15 stump merkins

bball courts for another suicide

Back to Wally World
down the ladder doing
10 of previous
then 5 to finish off our field trip

to the bus loop for CMIYC
One partner bear crawls, the other does 5 burpees and then runs to catch up with the bear crawling partner
Rinse and repeat until half the bus loop is done.

Back to the Flag for a little Mary
Carpenter chose 10 heels to heaven
Bulkhead chose 10 merkins
Spit chose American Hammers and we did them Red Bull style

Numbers, Names, Announcements

NMS —
Not much to say about this morning — the weather was perfect, the PAX was amazing.
Wally World will definitely make a comeback — the PAX seemed to enjoy it and the Suicides were a nice break in between sets.
See you in the gloom.

OPUS

8 Davillians found their way through the gloom and fog to Atlee HS to experience the F3 Workout Deck for the first time. The shovel was planted, the cards were shuffled and the PAX got to work.

This how it went down:

Mosey behind the HS to the basketball court

COP (ALL IC) – DQ, Imperial Walkers, Helicopters, Merkins, LBC’s, Arm Circles

THANG

Mosey to the parking lot

The Workout Deck

Rules: 

1. Per the official F3 Workout Deck rules card, the first rule is, THERE ARE NO RULES. Do your own thang!
2. The way it was play today:
   • Pull a card, perform the exercise and reps = Card # +10; Face Cards 25, Ace 100
   • If a running card is selected complete that exercise between each card
   • If a plank is chosen the Q will decide when to complete that
   • Discard any cards that none of the PAX knew the exercise

1st Draw 

• 9 of hearts (19 High Knees)
• Queen of clubs (25 2ct Freddie Mercurys)
• 3 of spades (13 WOJO Squats or just Squats)
• 4 of  diamonds (14 Carolina Dry Docks)

Lunging card was pulled so PAX lunged between exercises

Mosey to the HS tennis courts 

2nd Draw (4 corners style)

• 7 of clubs (17 LBC’s)
• 10 of hearts (10 Butt Kickers)
• 8 of hearts (18 Squats)
• Ace of spades! (100 Calf Raises)

A plank card was also pulled so 90 sec plank (30 sec high, 30 sec elbow, 30 sec high)

Mosey to the MS Basketball Court

3rd Draw

• Jack of clubs (25 2ct Shoulder taps)
• Jack of spades (25 Smurf Jacks)
• Ace of clubs! (100 2ct Flutter Kicks)
• King of diamonds (25 Merkins)

Run forward then backwards across the court in between

Mosey to the MS tennis courts

4th Draw

• Ace of hearts! (100 SSH’s)
• Queen of hearts (25 Burpees)
• King of clubs (25 2ct American Hammers)
• Ace of diamonds! (100 Arm Circles)

Mosey back to the SF for Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

So it was Sunday night and YHC noticed that the Q sheet was open for DaVille this week. YHC advise Carpenter of this as part of EHing get back into the mix. He decided to passed so YHC took the lead.

YHC had planned to use this newly acquired deck this coming Friday but decided to give it a ‘test run”. A couple of things were learned today.

1. Come prepared (which YHC was) with a headlamp to be able to see the cards
2. Review all the cards before had so if an exercise comes up that the PAX doesn’t know, teach them
3. Plank should only be completed in the time noted on the card (don’t at 10). That seemed to confuse the PAX
4. Don’t let Opus choice since he has the hot hand pulled all face cards including Smurf Jacks of course
5. Be sure always to “stack the deck” and put your favorites at the bottom. Then pull those at the end to keep the PAX on their toes (Your welcome Carpenter for the SSH’s)

Glad to see a good size PAX today. Everyone stayed together mostly (except Helix who crushed some burpees) and push hard. Glad to see Carpenter and Bulkhead back out

ANNOUNCEMENTS

• October CSAUP on Saturday the 20th – See TYA’s Preblast

SPIT ON THAT!!

8 davillians showed up this morning and I gave them 5.  A lot of times.

Short Mosey to COP —
5x of each of the following sets, no pauses in between exercises — all IC
1) 5 SSH into 5 merkins
2) 5 WW2, 5 American Hammers
3) 5 Booyah Merkins, 5 plank jacks

Shorter mosey to the bus loop for a 5 corners exercise.

At each corner start doing exercise.  Some time after the 6 arrived, YHC counted 5 more out loud and then we moved onto the next corner.
run to 1st corner, for hand release merkins.
2nd corner — Freddie Mercuries
3rd corner — Donkey Kicks
4th corner — Dips on Benches
5th corner — Burpees

We did this whole thing 5 times, reversing the order of corners each successive time.

Bear crawl Dora’s
Bear crawl to light while partner does 50 Am Ham, 100 Mountain Climbers and 150 SSH.

Native American run back to flag

merkin round the world
1 merkin from each PAX member, then 2, etc up to 5.  Rest of PAX planked.

ABC’s

Numbers Names Announcements

NMS —
I abhor improper fractions.  Thus the title of this backblast.
and now a haiku for you.  it even rhymes.

5 is a number
so minute and yet so grand
fingers on a hand

YHC keeps thinking about the giant numbers YHC sees in these backblasts.  1000 merkins, 500 SSH, etc.
but what if we keep the number small.  how would a workout like that work?
YHC thinks it worked pretty well this morning.  Great to have Phonics back at Daville.  That boy is like Forrest Gump.  He just keeps running.

Over and out,
Opus

7 Davillians came out for the first Tuesday of Fall that felt more like the day of summer. A mumble chatter and the PAX got to work.

This how it went down:

Parking Lot Tracers (In honor of Lab Rat’s dad)

Mosey to the back of the HS to the basketball court

COP (ALL IC)

SSH, DQ, Russian Soldiers, LBC’s, Merkins, Dying Cock Roach, WWII sit ups, Arm Circles

THANG

Mosey to the bus loop

Four Corners – 1st: 10 Burpees, Bear crawl to the next, 2nd: 20 WWII sit ups, Lunge to the next, 3rd: 30 Dips, Bear crawl to the next, 4th: 40 LBC’s, Sprint to back to the first.

Mosey to the Teacher lot

The Longest Suicide Ever (aka Fat Man Homicide) – Run back and forward between the medians until Q called audible after 6 or 7.

Mosey to the “Wall”

Touch a Tree – Partner up, first partner holds People’s Chair while second partner touches one tree, Switch, Rinse, and Repeat 2 to 5 trees never touching the same tree twice.

Mosey back to the SF

3 MOM – American Hammers (IC), Heels to Heaven (IC), 5 Burpees (OYO)

Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

Glad to finally have Pick 2 back in the PAX. It’s been to long brother. Thanks to Pick 2 we had a good name for the backblast. He note during the suicides that this was more like a homicide for a fat man.

YHC learned today that Helix can bear crawl with the best of them. Maybe even give Bleeder a run for his money

Nothing else to report since the PAX was quiet mostly but our thoughts and prayers go to the the Kenney family. If YHC didn’t think it would have caused a mutiny, we would have done Parking Lot Tracers to whole time for you Lab Rat.

ANNOUNCEMENTS

• Puppy Pile this Saturday
• CSAUP coming up on Oct. Time to put in the miles

SPIT ON THAT!!