Tag: DaVille

Atlee

  • Daville – The New Running AO?

    Seven brave men and one very brave 2.0 stepped onto the Atlee High School campus this perfect morning on the 1st of May for a journey that would take them to grounds that the Daville bootcamp has not ventured to before.  This is what occurred:

    COP:

    • SSH IC – 25
    • Arm Cirlces  IC- 10 small, 5 big – Then reverso
    • Backwards lunges IC – 10
    • 5 Burpees on your own

    The Thang

    Mosey to the pull-up bars

    With a partner, complete 50 pull-ups

    Mosey into the Honey Meadows neighborhood and take a left onto Meadow’s Pond Lane.

    Elevens – Run to the top of the hill next to the pool and do 10 merkins.  Run down the hill and do 1 mountain climbers.  Continue until 1 merkin and 10 mountain climbers.

    Mosey back to Honey Meadows Drive and take left.  Go to the end of the street.

    Burpee Trail – Run back to Atlee High School along the Honey Meadows/Atlee High School trail system.  At every street or trail intersection, do 5 burpees.  A total of 45 burpees were completed.

    At bottom of the Atlee High School hill, partner carry to the gate at the top of the hill.

    Mosey back to SF

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

    NMS

    To YHC’s knowledge, the Daville bootcamp has never gone off campus.  Since YHC has run the Tomato Run solo the past 2 weeks, it has given him the opportunity to plan the journey to Honey Meadows.  In the end, the PAX covered 3.25 miles and YHC owes the PAX 2 minutes at his next Daville Q.

    It was great seeing Mr. Rogers today.  Thank you for joining us again.  Amazing job 8 year old Slash.  Slash was the 3rd PAX member to complete Burpee Trail.  Well done young man!

    It was a pleasure leading today.

    Announcements:

    Spit and Mudface have discussed adding an option to Ruck at the Tomato Run.  More information to come.

    Gotta Run!

    Phonics

  • Norfolk and Weigh

    https://www.youtube.com/watch?v=OuNLLn23nUA

     

    Seven sponges came out to soak up the rain soaked fields of Atlee this morning.  Problem was, it hadnt rained!  I blame Andrew Frieden, mainly because Nikki Dee is perfect in every way.  We worked out anyways…

    Parking Lot Tracers

    COP

    • SSH IC until hole is located
    • Invisible Jump rope IC kinda until all stories are caught up
    • Imperial Walkers
    • Helicopters until train arrives
    • LBC’s until train departs……AUDIBLE!!!!  Damn that was a long train….Plank for a minute then finish up with Don Quixotes

    THANG

    • Hill of Dreams- Partner up, tag team running hill to left field fence of baseball field while partner performs exercises.  Alternate up the hill between backwards and forwards.  Each partner runs up hill backwards and forwards 3 times.  Exercises were LBC’s, Heels to heaven, burpees, merkins, flutter kicks, and burpees.
    • Out of Phonic’s pocket- 10 minutes OYO of 5 pullups, 10 merkins, 15 squats.  Rinse and repeat.
    • Indian run back to flag

    Mary- Ring of Fire, Rosie style.

     

    NMS

    I was planning on waking up to a soaker thig morning and had planned my wardrobe accordingly before I went to bed this morning.  Took the pup out at 0445 and found not a drop of rain had fallen!  What the What?  Also thought I could be working out solo, but that was also not the case, as Yardsale was sitting in his car reading a Goosebumps novel when I pulled up (don’t make fun, what are you reading?).

    This morning’s workout was sorta unplanned, though I had a general idea that I wanted to run the hill a bit and also I wanted to work on good form pullups and merkins like we did last week on the Phonics Q.  That was plainly evident when we heard the train and the gears in my head started churning….how can we use this?!?  I know…LBC’s for the train!  After about 5 minutes (literally) of the train running, it was evident that this was a terrible idea and thus was shitcanned.  Right after that, the caboose passed.

    Mumblechatter was upheld this morning by the pax, to the point where cadence was when one story ended and the next story began.  Lab Rat was so proud!

    Good Luck to Circle K and the O.G. K…Kay as they tackle their trail marathon this weekend!

    Also, if you need something to do with the kids this weekend, VCU is hosting the NCAA championship dodgeball tournament at the Siegel Center….admission is free!  You can pretend like that won’t be awesome, but deep down you know it will be.  Usually, you have to pay extra for that, right, Kotten?!?

    Apology of the week goes to Phonics.  Im sorry for interrupting your story this morning with my incessant counting.  I’ll try to be quieter in the next COP!

     

    Lab Rat apologizes…

     

     

     

  • Will this COP ever end?

    Six brave men stepped onto the grounds at Atlee High School this cold April morning.  This is what transpired:

    COP

    • 20 SSH IC
    • 10 Helicopters IC
    • 15 Don Quixotes IC
    • 10 small, 5 big Arm Circles, Reverso, IC
    • 5 burpees on your own
    • 10 Ball Dippers – IC
    • 10 Angled Knee Jumps – IC
    • 5 Merkins, IC – Hold Plank
    • Drop to 2 inches – 5 Merkins from 2 inch position IC
    • Return to normal Plank – 5 Merkins IC
    • 10 Mountain Climbers – IC
    • 20 Freddie Mercuries – IC
    • 20 LBCs – IC
    • 5 Burpees – On your own

    Mosey to Chickahominy track

    Triple Check

    • Inverted Alabama Prom Dates Dips
    • Freddie Mercuries
    • Run across football field and back

    Mosey to Playground

    For 10 minutes – 5 pull-ups, 10 Merkins, then either 15 Squats or 10 2-count Lunges/Ball Dippers

    Mosey to football field

    Triple Sprints – In groups of 3 – One person sprints 50 yards then 2nd person sprints back.  The 3rd then sprints.  After every sprint, do 5 burpees.  Do a total of 5 sprints.  When the last partner completes the burpees, bear crawl to the middle.  Then hold plank and do 10 Merkins IC.

    American Indian run back to flag.

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

    NMS

    YHC had not lead a workout since September.  It was obvious that the rust had to be cleaned off during the COP.  For that reason, the COP kept going until YHC felt that his cadence counting had returned to his late summer 2017 form.

    The only observation from today’s workout was that Lab Rat commented about YHC’s ability to talk during pull-ups.  This is an exercise that Lab Rat apparently has not mastered the ability to talk.

    It was an honor to lead such a fine group of men today.  Anytime the PAX total is divisible by 3, it allows for many great exercises.

    Announcements.

    Dogpile and Mosey On shirts now are available for pre-order.  If anybody would like to save shipping, Lab Rat will be putting in a purchase this week and will gladly do a bulk order.  Contact Lab Rat directly with your exact order for this. For more information, visit  https://backblasts.f3rva.org/2018/04/16/dogpile-and-mosey-on-shirts-now-available-for-pre-order/

    Congratulations F3 RVA on the CSAUP from this past weekend.

    Good luck to SPIT and the Hampton Roads team at the Colonial 200 this coming weekend.

    Phonics Out!

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • 231

    Six stallions showed up at DaVille for a beatdown that went something like this:

    Mosey to the middle of the parking lot for COP.  Exercises included : SSH, Helicopters, DQs

    Mosey to the BBALL courts for Super 21.  Perform 1 merkin on baseline then run to the other baseline and perform 1 WWII situp.  Return for 2 merkins and run across for 2 WWII situps.  Repeato until 21 merkins and 21 WWII situps.

    Mosey to bus loops for Wall of Jerichio.  Perform 7 reps of called exercise and run together around the bus loop.  Perform another called exercise and run around bus loop.  Repeato until PAX has completed 7 loops.  Exercises included : Burpees, Lt. Dans, Squats, Merkins, Dips, something else.

    Mosey back to Shovel Flag for 3 MOM.  Exercises included : LBCs, APD, Windshield Wipers, Heels to Heaven.

    Announcements : CSAUP this weekend.

    Numberama, Namearama, YHC took us out with a quick prayer.

    Moleskin : Not much mumblechatter this morning due to the fact the PAX was constantly moving and concentrating on the tasks at hand.  Great work was put in by all with Phonics leading the way on the SUPER 21s, Spike his normal speedy self, Spit killing it as always and Helix showing the PAX the perfect form as always.  In an effort to put a restrictor plate on Phonics and Spike, the PAX decided the stay together running around the bus loops.  This was welcomed as everyone got a chance to catch up with one another.  Post COT, the PAX was on their respective ways as everyone has a busy day today.  Go into the day and make something happen for somebody else.

    Circle K

  • Always Carry A Spare

    3 Davillians Under 40 who didn’t get Spring Break off decided to come out for another edition of a Tuesday morning workout. The VSF was used since YHC’s SF is still in the possession of the Carpenter.

    This is how it went down:

    Mosey to the gravel track

    COP (ALL IC)

    SSH, DQ, Helicopters, Merkins, LBC’s, Crab Cakes, Arm Circles

    THANG

    11’s

    Complete 1 Dip at on one set of bleachers then run across the field and complete 10 Derkins on the other set. Rinse and Repeat till at 10/1

    Tire Flip

    Using two large tires one requiring two men, PAX flipped tires up the track 50 yds then back

    DaVille Rusty Cage

    Complete sets of 5, 10, and 15 pull ups

    Mosey back to the Atlee parking lot

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC was once again spared from the lone wolf PAX during a Q at DaVille. It was great to spend time with Spike and Pick 2 this morning. PAX stand together thought out the workout.

    YHC had ambitions on the distance flipping the tire. After about halfway through, he looked at the other two PAX members and knew audible would need to be called.

    The Rusty Cage brought about a new challenge after flipping a tire as Pick 2 had noted

    ANNOUNCEMENTS

    CSAUP starts next Friday. Even if you are not participating, look to come up and support the runners while they are in your nano-region.

    SPIT ON THAT!! 

  • Da Bears.

    6 Dudes showed up this morning for a beary exciting workout.  Here was the flow…

    Bear Crawl Mosey to grassy area
    ATM’s, Doggie Paddles (also known as the hundred), rollups, freddy mercuries, gas pumps. figure 4 lbc’s, doggie paddles, dying cockroach, doggie paddles, bird dogs, flutter kicks, tabletops

    To the road…
    Run to each light.  At each light complete 5 merkins, then hold low plank until the 6 is done.

    To the poles…
    1.grab a pole, pax holds 6 inches, first member does 10 leg lifts then bear crawls to the end  repeato until all have completed.
    2. grab a pole, 6 inches, 10 merkins and a bear crawl

    Alternate bear crawling and sprinting to successive trees on the way to the next exercise area.

    Two teams of three…
    First member of team Bear Crawls from the sidewalk to the donkey kick wall.  10 donkey kicks there and then back down.  tag up.  Other members are doing hand release merkins.

    All to the wall for a round of mountain donkeys

    Indian Bear Crawl till we get to the blacktop.  Each pax member did it two times.

    Back to the flag for some scissor kicks, flutterkicks, and LBC’s

    Numbers, Names, and over and out.

    YHC has been having plantar fasciitis issues recently and is bothered by running, so YHC decided to Q this one, knowing he had control over the amount of running we did today.  Missed seeing Carpenter and Spit there this morning.  They would have enjoyed this workout.

    YHC is never really sure how his workouts go.  Is this too easy?  Is this too hard.  YHC always thinks his workouts are way too easy.  It might be that extra energy one gets from being the Q.  Anyways, it was a fun morning of bear crawling around Atlee.   Let’s EH some people we haven’t seen in a while since the weather is making a turn this week for the better.  See you all in the gloom.

    –Opus

  • Two Years of DaVille

    7 committed warriors jumped out of the fart sack into a soaking wet DaVille two-year birthday party that went something like this…

    Parking lot tracers (dedicated to Lab Rat)

    Mosey to the basketball court behind the school for the COP.

    COP All IC – 20 SSHs, 10 merkins, 20 LBCs, 10 merkins, 20 imperial walkers, 10 merkins, 20 copperhead squats, 10 merkins, 10 don quixotes, arm circles, 10 merkins.

    Suicides (dedicated to Circle K) – Suicide followed by 30 invisible jump ropes. Rinse & repeat

    Mosey to the school wall.

    Donkey kick party (dedicated to Opus) – 5 donkey kicks, touch a tree, increase by 5 up to 20 with touching a different tree in between, descend back down to 5 with touching a different tree in between.

    Mosey to the road to the nearest light post.

    4×4 trail (dedicated to Spit) – Partner up. One partner runs the road to the last light post at the end of the football field parking lot and back while the other partner does two 4x4s at each light post. Switch and repeat until the last light post.

    LBC trail (dedicated to Phonics) – Return on the road to the original light post while stopping to do 5 LBCs at each light post.

    Mosey to the flag. 20 flutter kicks IC to finish.

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements: Let’s continue to pray for Lab Rat’s Dad and support our brother in this time.

    NMS:

    It is incredible to think that the first DaVille workout was on 3/22/16 and that almost two years has passed since the launch of F3 up north in Mechanicsville. YHC clearly remembers that first morning and Abacus’ challenge via text to show up. Circle K led a beat down that morning and YHC did not want to disappoint for this two year birthday party of DaVille! YHC included specific exercises to honor those who have made some significant contributions to the DaVille pain over the years.

    The rain was pounding the windows at 4:30 am and it woke up some of the PAX so some were ready to roll as soon as they arrived. The PAX stepped out of their cars around 5:26 am and waited for Phonics to arrive at his normal 5:29:57 time. He didn’t disappoint.

    The PAX launched into a set of parking lot tracers in honor of Lab Rat. The PAX attacked them at a lightning pace and it elicited comments from Lab Rat (big surprise?). The parking lot tracers seemed more like a sprint than a time to stretch and warm up.

    The move to the basketball court immediately brought up countless memories of Circle K and his dedication to suicides. The COP worked in YHC’s favorite COP set of merkins that added up to 50 IC (100 total) right out of the gate. The PAX groaned as expected and that was a sign of strong start.  The suicides were somewhat tricky with Lake Mechanicsville right in the middle of the court.  The PAX avoided swimming as part of the workout and nailed the suicides with reckless abandon. The invisible jump ropes also paid homage to Circle K.

    The move to the wall brought out comments about the missing Opus. Opus has been recovering from an injury so he had a valid reason for staying in the fart sack. The PAX didn’t know this during the workout however. The donkey kicks brought up memories of Opus starting us with them before doing anything else in some of his Q’s. Donkey kicks are a lot more difficult when the ground is muddy/slippery.

    The 4x4s on the road provided ample opportunity for muscle failure but the PAX steamrolled it. Spit introduced us to 4x4s. My first memory of them was at Dogpile during one of his Q’s. They have become one of YHC’s favorites because of the amount of pain that can be dished out in short order.

    The LBCs on the way back were dedicated to Phonics because of his memories of cold, wet workouts over the past two years at DaVille. The goal was to soak up AS MUCH WATER as possible. Goal achieved. Mission accomplished. The PAX was soaked!

    YHC could have included many more exercises to honor the DaVillians who have left it all on the fields and parking lots over the past two years. We could have sprinted around the bus loop for Spike. We could have done all kinds of crazy squats for Helix. We could have done lunges from Atlee High School to Washington D.C. and back for Emoji. We could have done some skull crushers for Yardsale. We could have sprinted across fields for Wheelie. We could have done some pole smokers for anyone else…

    DaVille is always a party! The last two years have provided countless memories and opportunities to engage in challenging workouts as a team. The truth of “the workouts do not get easier but you will get stronger” continues to ring true every F3 morning in the gloom!

    Happy 2 year Birthday, DaVille!

    The Carpenter

     

     

     

  • Let The Madness Begin

    8 Davillians wasn’t going to let a snow stop them from celebrating March Madness finally being here. The SF was planted and the PAX got to work

    This is how it went down:

    Mosey to the back of Atlee HS and onto the basketball court

    Warm up – 351 SSH OYO (one for each of the D1 college basketball teams)

    THANG

    Mosey to the tennis court behind the middle school

    Court Suicide Madness

    Complete one tennis court suicide then a set of exercises

    • 68 Squats
    • 64 (2ct) American Hammers
    • 32 Merkins
    • 16 Burpees
    • 8 Smurf Jacks (IC)
    • 4 4×4’s
    • 2 Donkey Kicks
    • 1 minute of Elbow Plank

    Mosey to the bus loop

    NIT Madness

    • 32 Heels to Heaven (IC)
    • 16 Plank Jacks (IC)
    • 8 Diamond Merkins (IC)
    • 4 Burpees (OYO)
    • 2 Laps around the bus loop
    • 1 minute of Reverse Plank

    Mosey back to the SF

    1 MOM – Freddie Mercury (IC)

    Numerama, Namerama, Announcements, The Carpenter took us out

    MOLESKIN

    The time was 5:26 and YHC has already been in the parking lot for about 10 minutes. It was starting to look like YHC maybe going solo on this one. At last The Carpenter (with Opus) came in around 5:27 with horn blasting.  Wheelie followed shortly after, then Phonic (at his normally 1 minute before hand) and Spike. At 5:30, started to mosey then noticed LabRat and Helix pulling in. Glad we could increase the PAX by 800% in less than 3 minutes.

    YHC heard a lot of groaning during the warm up. This PAX has never been a huge fan of the SSH (except of course The Carpenter).

    The tennis court turned out to be more of challenge with the ice conditions. A couple of PAX member found themselves on falling while trying to complete their suicides. Luckily no was hurt/injury and the rest of the PAX could enjoy a good laugh

    YHC had plan to exercises for the CIT and CBI tournaments but due to time we will have save those for another day.

    ANNOUNCEMENTS

    SPIT ON THAT!!

     

  • Merkin Mayhem

    7 warriors found the DaVille parking lot, the SF was planted and fun fest went something like this…

    Mosey to a basketball court beyond the middle school

    COP All IC – 50 SSHs, 10 merkins, 50 LBCs, 10 merkins, 20 copper head squats, 10 merkins, 10 don quixotes, 10 merkins, arm circles, 10 merkins

    Monkeying Around

    Start together in one corner of the basketball court. Partner up – one partner heads in one direction, the other partner goes in the other direction. Lunge to the each corner, 20 Monkey Humpers at each corner. 10 booyah merkins when you meet up with your partner.

    Mosey to the bus loop

    Merkin Mayhem

    Stay with the same partner. One partner runs the bus loop while the other works on accumulating exercises.

    50 merkins, 100 WWII sit-ups, 50 merkins, 200 squats, 50 merkins, 300 invisible jump ropes, 50 merkins

    Mosey to the flag

    All IC – 20 flutter kicks, 20 LBCs, 20 american hammers, 20 freddy mercuries, hold 6 inches for 10 seconds

    1 merkin OYO

    Numberama, Namerama, Announcements, Spit took us out.

    NMS

    YHC arrived by 5:20 am to see Spit already in the parking lot. Others joined quickly, including Spike who had been out for a few weeks with a hamstring injury. Circle K rolled in at 5:29 am and the PAX took off as soon as he jumped out of his car. Well played, Circle K!

    Grunts and groans were heard throughout the COP. YHC enjoys putting the PAX through 50 merkins IC total during the COP as a way to slam down 100 merkins total before barely getting started. The PAX stepped up to the challenge and fought through the “warm up.”

    Monkey Humpers always surprise the PAX and this morning was no different. YHC remembered a workout at 45MOM that included a ton of Monkey Humpers and it messed up his legs for days. That was goal of this morning. Only time will tell if that occurred…

    The PAX attacked the exercises at the bus loop and took no prisoners! Spike did not seem to be inhibited by his injury at all as he flew around the bus loop at a Spike-like pace. Emoji held a brisk pace despite his admitted ambivalence about running. He always brings the positive energy to the game. Throughout it all, Helix showed impeccable form and demonstrated how to take ZERO shortcuts to the PAX.

    The morning ended with a recognition of Emoji’s 52nd birthday. The man is garnering more respect every second and he showed, once again, that he has the energy for 2.0 while inhabiting a body that is over half a century old. His appropriately named for all of the faces and enthusiasm that he brings to the PAX every time he is out there in the gloom.

    It was another throw-down morning at DaVille! Well done, PAX!!

    The Carpenter