Tag: DaVille

Eight men cut through the tropical humidity for a beat down that went something like this:

Mosey to the new service road for Invisible Jumpropes, Lunge to first speed bump for LBCS, bear crawl to next speed bump for Squats, lunge halfway to next speedbump and bear crawl to next speedbump.  Mosey to elementary school bus loop for Dora.  Both partner perform the exercises and then both run the bus loop together.  Exercises included 100 merkins, 200 LBCs, and 300 squats.  Mosey to the playground fence to look for kick balls that the kids have kicked over (Helix’s M request).  Did not see any kick balls over fence and determined this may be an opportunity better served to complete in daylight hours.  Mosey to front of elementary school for ascending curb crawls up to 5.  Mosey to track for four corners, 10 WWII, 20 Freddie Mercuries, 30 Flutterkicks, and 40 APDs.  Mosey to middle school parking lot for touch a bus.  1,3,5 buses while partner holds six inches.  Mosey back to flag stopping twice for 5 burpees OYO.

Numberama, Namearama, YHC took us out.

Announcements: Convergence this weekend.  See Phonics for details.

CSAUP Oct. 20.  See TYA for details.

NMS-LabRat must have gotten a good night’s sleep as he had the mumblechatter in full gear this morning.  The morning started with LR getting out of the car and the first thing he says “My wife’s d!@# dog” referring to the puppy great dane (that is now 100lbs) taking up the entire bed.  This led to the story of acquiring the dog and much discussion.  LR has a new favorite show-Jack Ryan.  Wheelie and LR both enjoy the show for entirely different reasons.  Great work by all this am.  Thanks for letting me lead

Circle K

 

11 Awesome North Siders gathered around the mobile shovel flag for the Lab Rat version of Old Glory.  Research was done.  Notes were taken.  Game plans were drawn, scrapped, and redrawn.  Here is the final outcome:

1 mile run….bro code style passing the flag around along the way.  Down the back past the football field and thru the gate, then cut up around the elementary school and plant the flag on the back side  of the track.

For 20 minutes, run the track and stop at each of the 4 corners to perform the following:

1. 20 merkins
2. 20 jump squats
3. 20 WW2 situps
4. 10 pullups

1 mile indian run back to start, with the leader performing a positive transfer of the flag…so that the flag is always in front.

3 minutes of mary to wrap it up.

NMS

I thought I had an FNG lined up this morning, so this morning started by my sitting in front of this dude’s driveway staring at a completely lifeless house until 5:12.  I gave him 2 minutes past our appointed time to surprise me.  Obviously, he did not surprise me.  Shame.  No matter, I knew we would have at least a few guys to keep me company.  I had hard commits from Kit Kat and Spike yesterday when we ran together, and barring baby issues, Spit would be there.  Surprise showings by Helix (back from IR) and Rounders (work release?) were a bonus.  Flounder has been staking claim on being a regular DaVillian….have you made it to a Dogpile yet?  If not, we need to get you down there.  Chowdah, L.P., Opus, and Wheelie rounded out the pax to make it a Usual Suspects pax list this morning.

I had pretty much set my sights on Old Glory Sunday afternoon after seeing Gumbo drag it out last week, thinking it had been a minute since we had done it at DaVille.  Talking with Rosie about the differences of No Toll and DaVille OG’s got me to thinking there should be a better metric if we are actually going to record these things.  Also, when talking with Kit Kat during our run yesterday, he seemed disappointed when I told him no pull ups on the Weinke.  Wheels grinding, I pulled some old school back blasts out from down south then put the pieces together for the DaVille AO.  Here is how it lays out in Lab Rat thinking:

• To get to the back side of the track the long way is almost exactly a mile.  Original Old Glory starts out with first mile all you got….but that’s stupid and a good way to pull a hammy.
• The track is exactly 1/4 mile.
• pullup bars next to track in one corner.  BONUS:  Jerkin bars right next to it for those that choose to modify.
• Could have done an all you got run back with the flag, but I wanted to keep the pax together.  Besides, a mile indian run is NO JOKE.  (as always, burpees optional)
• Bonus thought on restrictor plating this:  Once you lap a pax member, you have to do an extra burpee per station.  Add a burpee for each additional pax member lapped.  This was NOT implemented this morning.

So there you have it…..only time will tell if this version will stick.  By the way, for those of you following along and would like to see how things shaked out, Spike was well in front and I think he finished with an even 4 laps.  Lab Rat was middle of the pax’ish with 3 1/4 laps.

Well done by all this morning!  I would love feedback on whether you liked this or not….and also what everybody thought of the 1 mile indian run to finish.  Spit was right behind Spike and he had 3.5 miles covered.

Lab Rat took us out on thoughts regarding 9/11 and what it means to live free.

Apology of the week goes out to any pax that wanted a mushy theme for 9/11.  Lab Rat is not too good at mushy or themes, so he leaves it to those that are.

 

Lab Rat apologizes…

7 Davillians where able to make it out on the first day of school and enjoy the last workout of the summer.

This is how it went down:

Mosey to the track next to Cool Spring ES

COP (ALL IC) – SSH, DQ, LBC’s, Dying Cockroach, Imperial Walkers, Arm Circles

THANG

4 Corners (with a Iron PAX twist)

While running around the track stop every 100 meters and complete exercises:

1. 25 Pull Ups
2. 25 Merkins
3. 25 Squats Thrust w/ Coupon
4. 25 Lunges then sprint 25 yards

Rinse and Repeat till Q called time

PAX then mosey back to the SF while switching who would be hallelujahing the coupons

Numberama, Namerama, Announcements, OPUS took us out

MOLESKIN

Last week was the finally week of the nation Iron PAX challenge and since YHC did not have a bootcamp Q a “modified” version was put together so those not participating (everyone but YHC) could enjoy.

The orginal challenge calls to complete 1 mile run then 50 pull ups, part 2, 3, 4 four times, follow by another 50 pull ups, and finish with a mile run. The PAX was able to get the 2 miles completed and 3/4 of the exercises while focusing on form. Not bad!

Flounder asked why the PAX seemed light today. Since he is a double hate with no kids, we had to explain what happens on the first day of school.

TClaps goes out to Spike today who not only crushed the workout but ran to the AO and back giving him a total of 4 miles.

ANNOUNCEMENTS

•  4 Year Anniversary Convergence at Dogwood Dell on 9/22.
• CSAUP on October 20th, see TYA for details.

SPIT ON THAT!!

Eight men decided to start off the day right by reporting to Atlee High School for a beatdown.  This is what occurred.

Mosey to practice football field

COP

• 30 SSH IC
• 10 Lunges IC
• 10 Helicopters IC
• Arm Circles – 10 small, 5 big IC  – Reverso
• 10 Don Quixotes IC
• 10 Ball Dippers IC
• 10 Merkins IC
• 10 Angled Knee Jumps IC
• 25 LBC IC
• 15 APD IC
• 10 Roselitas IC
• 10 Burpees OYO

Billiards – At each of the 6 light post (3 on each side of the field), do the following exercises.

• Round 1 – Billiards Merkins  – 10 merkins for total of 60
• Round 2 – Billiards Squats – 10 squats for total of 60
• Round 3 – Billiards Burpees – 5 burpees for total of 30

Pole Smokers – Hold 6 inches during the following rounds

• Round 1 – 4 heals to heaven then run to end of line.
• Round 2 – 10 Freddie Mercuries then run to end of line.

Mosey to middle school

Eight Minutes of Agony – For 8 minutes, rotate between the following exercises

• 10 Donkey Kicks
• 10 Jump Lunges
• Run to Sidewalk
• 10 Rotating Elbow Planks
• 10 Mountain Climbers
• Bear Crawl back to building and return to donkey kicks

American Indian run back to SF

Mary

• 10 Merkins IC
• Lower to 2 inches then 5 Merkins IC

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

NMS

Because of the summer tour, teaching summer school, and family vacations, it has been a while since YHC has been able to post at Daville.  As YHC was driving over the new Atlee extension bridge, he saw a man running quickly wearing all black.  As YHC parked in the Atlee parking lot, it turned out to be Spike who said the school is exactly one mile from his house.  Kit Kat then point out how quick it is to get from Rutland to Atlee High School.

YHC’s plan today was to do the Iron PAX Challenge which was going to be very difficult, but when Spit was unable to make it with his cinder blocks, YHC used plan #2.

Great job to all PAX members today.  We moved around quite a bit and all PAX members performed beyond expectations.  The Eight Minutes of Agony is always challenging.  As pointed out by Yard Sale, Mumblechatter was non-existent.  Was this because of the difficulty of the task or no Lab Rat in attendance?

It was a pleasure to lead today.

Gotta Run!

Phonics

ANNOUNCEMENTS

• See Yardsale for Atlee Athletics season passes
• Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
• F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast

9 humid-loving warriors hit the eject button from the fart sack and arrived in the Atlee high school parking lot to engage in a fight that went something like this…

Mosey around the greenhouse and back to the start. YHC handed off the Q to Opus…

Tubthumping Burpees

Run in place and do a burpee whenever the words “I get knocked down” are sung in Chumbawamba’s Tubthumping. Plank and do mountain climbers in between the “I get knocked down” moments.

COP All IC – 8 SSHs, 8 invisible jump ropes, 8 imperial walkers, 8 hand-release merkins, 8 lbcs, 8 crab cakes

Mosey to the road that leads back to the football field.

Light post LBCs

Run to each light post and do 8 LBCs at each. Continue until the light post at the far edge of the football field parking lot.

Mosey to the football ticket box office

Touch a Tree

Do 8 hand-release merkins (HRMs), go touch a treee, return to do 8 HRMs. Repeat until 8 trees touched.

Mosey to the far end of the parking lot

Burpee Jumps

Partner up. One partner elbow planks while the other does burpees that include jumping over the partner to the other side. 4 burpees for each partner. Rinse & repeat.

Light post WWII sit-ups

Run to each light post and do WWII situps at each. Start with 2, add 2 up to 8 and then decrease (2-4-6-8-6-4-2…). Continue until return to the original light post.

Mosey to the flag.

Numberama, Namerama, Announcements, Spit took us out

Announcements:

• Puppy pile this Saturday at 7 am
• Labor Day Convergence at Three Lakes Park

NMS

The official word was given that high school football ticket prices were raised from $7 to $8 for this upcoming season. YHC noticed some mumble chatter by the Ms of some of the PAX and decided to make that the hidden theme of this morning’s fun fest. The number 8 was experienced throughout.

The humidity was no joke this morning. The PAX launched out across the parking lot only to return to the same spot. Mumble chatter was prevalent as everyone seemed to have something to say about YHC’s decision to bring us back. That is when YHC handed the Q over to Opus for a burpee beatdown to the song, Tubthumping. It has been awhile since YHC had heard that song and I don’t think anyone realized how many times the singer sang, “I get knocked down but I get up again” until this mornings barrage of burpees. Well played, Opus!

The run to the football field parking lot with LBCs all along the way provided ample opportunities for the PAX to shine. Spike and Spit set the pace. HoneyDo, Wheelie and Circle K were right behind them. Spike took it to the next level on the return run. He continued all the way to the road and left the PAX in the dust. Wheelie wasn’t too far behind though. Flounder fought hard and kept pace with the PAX and continues to show that “the workouts don’t get easier but you will get stronger.” He is stepping up!

YHC was reminded again of the ridiculous fun of F3 this morning. Every morning provides a new opportunity for memories and strengthening. It is always an honor to lead the PAX in the gloom!

The Carpenter

 

 

 

“… it was the age of wisdom, it was the age of foolishness.” — Charles Dickens, A Tale ot Two Cities

10 really smart fools showed up this morning for some F3 fun.

Here is what took place —
COP — lbc’s, am hammers, flutterkicks, v-ups, alternating shoulder taps and merkins 15 each,  repeato with 10 each

speed bump burpees — run to first speed bump, do 5 burpees, when done do alternating shoulder taps until the 6 is done.  add one burpee each time we hit a new speed bump until we get to ten.

More Alternating Shoulder Taps, a few rotating merkins until the light got light enough  for us to

Mosey to the big hill behind the football field

Modified Dora— partner up — one runs up and down hill, complete together 50 ww2 situps, 100 merkins, and 150 squats

Mosey back to the flag.  Did it really take that long??

Numberama, Nameorama

Announcements —
Check preblast for info on the Convergence on Labor Day at Three Lakes park.  Let’s have a good showing from Davillians
A couple of runs in October that sound truly dreadful.  But if you are interested, check out the preblasts. 🙂

NMS —
Whenever YHC thinks of F3, he thinks of this masterful quote.  When YHC tries to EH some new guys to come out to F3, everything sounds great to them — it’s free, it’s with other cool dudes, it’s you vs you, etc.  until YHC says 5:30 AM.  Then it doesn’t sound so great.  Is it foolishness to start your day with a crazy workout?  Some might think so — YHC believes it is genius.  Most geniuses have a little crazy built into the fabric of who they are — Einstein, Newton, Faraday, Dickens, Galileo, Michelangelo — all had a major impact on the world as we know it and all possessed a little cray cray as well.  For example, Michelango almost always wore all of his clothes to bed including his boots.  In fact, when he did take off his boots every once in a while some of his skin would peel off with his boots.  OUCH.
Let’s get a little crazy because just enough crazy can change the world we live in.  Maybe not like Michael Faraday did, but we can change people’s lives through these workouts.  YHC knows this first hand and would not have come out it it wasn’t for another crazy guy (The Carpenter) inviting YHC out for the first time and other guys pushing alongside to better themselves.  So people might think you are crazy for doing these workouts at 5:30 in the frickin morning, but you know better.  You know it takes a little crazy to make this world a better place and that is why you do this F3 thing.  Keep on EH’ing.  Someone will take the bait and they will be the better for it!

YHC has nothing to say about this particular workout except it was good to see (and hear) Labrat this morning.

Later,
Opus

6 Davillians heard the call and headed to Atlee HS on this fine 70 and sunny day. The SF was planted and the PAX got to work.

The is how it went down:

Mosey to the bus loop

COP (ALL IC) – DQ, Helicopters, Arm Circles

THANG

Iron Pax Challenge

4 rounds of the following: 50 Air Squats, 40 WWII Sit ups, 30 Merkins, 20 Jumping Lunges (each leg), 10 Burpees, Lap around the bus loop (400 meters)

PAX finished early time for some extra. Mosey to the front of the HS

Triple Check – People’s Chair, LBC’s, Bear Crawl to the sidewalk and run back

Mosey back to the SF

3 MOM – Freddy Mercury’s, AL Prom Date, American Hammers

Numerama, Namerama, Announcements, Emoji took us out

MOLESKIN

A few days ago, YHC was on twitter and notice something F3 Hampton Roads (aka Dreamliner) retweeted about @F3IronPax. Our fellow brother from F3 Greenwood have sent out a weekly challenge to F3 Nation. YHC took one looked at it and knew the DaVille boy would be up for the challenge.

The Pax staying mainly together the whole time with all finishing around 26 to 27 minutes. Kit Kat was a sit up beast, Wheelie could bust out some Merkins, and Bulkhead head made quick work of the squats. Emoji and Opus were solid overall. YHC did his best to reminder the PAX to keep good form but nothing beats have Helix there to show us how it is done (miss having you today Helix).

ANNOUNCEMENTS

• YHC challenges the rest of the neno-regions to the Iron Pax challenge. For full more details click the link
• HDHH tomorrow – Kubota as has the Q. See the preblast
• PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
• Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
• Labor Day Convergence 9/3 – See preblast 

SPIT ON THAT!!

10 studs entered the gloom for a beatdown that went a little like this:

Mosey to far side of front of AHS for COP.  Exercises included: LBCs, Helicopters, Arm Circles, Copperhead Squats.

Mosey to bus loop for bear crawl indian run, through the PAX twice.  Lunge indian run through the PAX twice.

Mosey to CMS BBALL courts for suicides.  Regular, Reverse, Burpee suicides.

Mosey to tennis courts fence for Chicken Pecker Ring of Fire.  Each PAX perform 5 CPs while the rest holds BTTW.

Mosey to AHS BBALL courts for 4 corners.  Corner 1 = 10 merkins.  Lunge to Corner 2 = 20 LBCs.  Backwards lunge to Corner 3 = 30 squats.  Lunge to Corner 4 = 40 Monkey Humpers. Backwards lunge to corner 1.

Mosey to AHS soccer field.  PAx splits in half and lines up 10 yds apart facing each other.  PAX bear crawls to center where the perform 5 Booyah merkins with PAX across frm them.  Crawl bear back to starting point.  Repeato at 20 yds and 40 yds.

Mosey to other side of field.  Run across field and perform 1 American Hammer.  Return and perform 2 burpees.  Repeato up to seven.

Mosey to edge of parking to grab a pole for pole smokers.  PAX hold six inches why PAX member performs 5 pole smokers and runs to end of line.  Repeato until all PAX have completed 5 pole smokers.

Indian Run the long way back into the AHS main parking lot.

Parking lot tracers and back to the VSF for Burpee Ring of Fire.

Numberama, Namearama, Opus took us out with a prayer.

Announcements – Crickets.

NMS : YHC was enjoying a couple of chilly pops last night while watching the RedSox (best team in baseball) beat the Phillies in 13 innings and YHC was pondering about what to include this morning.  YHC made the decision that the PAX would complete Old Glory this am.  Well, when YHC arrived at the AO at 0510, YHC went to plant the flag and discovered YHC had taken his Shovel Flag out of the Jeepster over the weekend. Can’t do Old Glory without Old Glory. Therefore, YHC decided we would move to the other end of the spectrum and instead of completing an out of the box beatdown, the PAX would perform a lot of YHCs favorite exercises.  Mission accomplished.  The PAX pushed through the humidity this morning and crushed everything.  Quiet group this am until after the suicides.  The must have got the blood flowing as the conversation shifted to Yadsale’s high school football days.  Yardsale mentioned that all of the plays had to be run on the 1 count, as they always jumped offside if the play was called on the 2 count.  There were many barbs about the academic prowess of Yardsale’s teammates.  It was great to have Swiper join us Davillians as the Summer AO tour continues.

Circle K

2 summer tourists and 2 Davillians stood tall in the morning rain to see what kind of beatdown was in store for the PAX.  Not being too familiar with the AO and having low numbers, YHC got Spit to provide directions to the nearest pull up bars.

Mosey between the schools for a little warm up of DQ, IW, Moroccan Night Club, Annie and then to make sure no one was worried about when we were going to get wet, LBC and HRM.

Mosey back to the pull up bars for a Modified Cindy – 5 Pullups, 10 lunges, each leg, across the basketball courts, 15 boxcutters – run back to the bars and repeat until the Q says stop – 12 minutes

Partner up for Dora – 50 burpees, 100 merkins, 200 squats, 300 flutter kicks

Bear crawl loops – 1 person bear crawls the bus loop, the other 3 run around the bus loop in the opposite direction.  Switch until everyone has a turn to bear crawl

Mosey back to the parking lot for Mary – American Hammer, 1-Leg APD, Freddie Mercurys, Cross Leg Lifts, Superman

COT – Spit took us out.

Another day, another Rosie Q with rain and less than typical numbers.  Hopefully it’s the rain keeping the PAX away and not the fear of a YHC Q.  At some point in the workout it stopped raining but YHC didn’t notice until we were headed back to the flag  Kubota hit Punisher last night and did another 200+ merkins on top of YHC’s Hoedown.  He let YHC know that over 400 merkins was enough for him and he would be spent.  YHC suggested we would limit the merkins and do pullups and burpees instead, unfortunately for his arms, YHC was not joking.  Thanks to Spit and Helix for providing directions around the DaVille AO, there are endless options there.  Spit was powering through the Dora and it is always inspiring to see Helix’s form on just about everything.

Loving the summer tour so far, YHC is going at it much slower than some others (Congrats to Sugar Sock for finishing up last night) but it is fun to get out to the other AOs and see the PAX plus see what the AOs have to offer and the things you read about in the backblasts.  It is recommended, even if you aren’t participating in the full tour, to get out to an unfamiliar AO every once in a while to challenge yourself and enjoy what F3RVA has to offer.

Great times in the rain today men, I appreciate the opportunity to lead.

What the heck is a Scoober? A primer…

 

Ten ULTIMATE dudes came to play at DaVille.  They left not disappointed and sweaty:

 

After a quick COP, it was decided to make a quick mod to the field for our smaller numbers.  A nip here, a tuck there, and we were ready to play.  Ultimate!  Game on…

Team white (plus Goose in lime?!?) led the way the whole time.  Team black had it’s moments, but could not handle the white team.  Spike was an absolute beast and both sides knew it.  Team black had it’s moments, but simply could not keep up.  When Lab Rat is your “sprinter”, it’s gonna be a long morning.

Speaking of sprinting, 5 on 5 is a BRUTAL game.  Between the game and putting out the cones, my watch put me at just over 4 miles worth of steps.  I am smoked!

It was great to get FNG Scoober out to play with us.  Scoober is an active member of the special needs sports community, and keeps Lab Rat’s son part time over the summer.  He is a captain of the Bridgewater Ultimate team, so was excited to get to throw with us this morning.  He got his name from an attempted throw he made this morning, and Viral’s knowledge of all things related to frisbees and hacky sacks.

Special thanks to Ponch, Loose Goose, Offshore and Viral for putting in the windshield time to keep the summer of dreams going.

Apology of the week goes out to the woman who decided to do laps in the parking lot as we were moseying across it.  Sorry to almost dent your hood.

 

Lab Rat apologizes…