Tag: DaVille

16 northern warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

Each man grab a Cinder Block of Success (CBOS) and mosey to the practice field for a little COP.

Circle up, release of liability and action:  IC – SSH X 20, DQ X 10, ACF X 15, ACR X 15, LBC X 20, FM X 20, M X 10

Fantastic Fours

Round 1 – Each man grab a CBOS. Starting at a corner of the practice field, pickup CBOS and run to first corner.  Complete 10 kettle bell swings with CBOS and run back to start. Plank when done.

Round 2 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 overhead squat press (OSP).  Run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

Round 3 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 OSP.  Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand), run back to corner 2 for 10 OSP, run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

Round 4 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 OSP.  Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand). Run to corner 4 for 10 CINDER BLOCK BURPEES. Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand). Run back to corner 2 for 10 OSP, run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

Contractor Carry AMRAP

Partner up in 3s.  With a man exercising on each side of the field, the third man runs the length of the field with two CBOS.  Exercises were LBC on one side of the field and American Hammers on the other.  Once across the field, switch with partner who is doing the exercises.  AMRAHFL (as many reps as Hardywood feels like).  It was about 6 rounds total.

Mosey back to the flag, numberama, namerama, the great Carpenter led us out.

Moleskin:  Daville brought da funk today.  The energy was high and the pax seemed to have a little extra pep in their step.  The warriors were ready for a little CBOS action.  Big thanks to the men for their solid effort this morning.  Very well done.  Of special note was the extra effort on the Cinder Block Burpees.  Amazing!

News:

YHC is the Q for Breaking Bread this weekend on Sunday 10/22. If you need a friendly reminder that the best version of you is a servant leader and you need a good gut check on how very fortunate you are, then this event will move your soul.  If you have a few hours to spare to serve some food and make conversation, please let YHC know.

Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

Crimson 120:  If an hour long sufferfest (Yale Style) wasn’t enough for you, the great Upchuck is hosting a double workout on Saturday 10/21 as a kickoff initiative to have this be a monthly event. See him for details and ask him about the vegan fish tacos in the Porcellian Club. Dum vivimus vivamus.

 

 

8 Davillians decided to enjoy another humid October morning with YHC who is celebrating 4 years of marriage with his M on Thursday.

This is how it went down:

Anniversary Slaughter Start: 4 Burpees OYO

Short mosey to the green area next to the bus loop

COP

• SSH x4
• DQ x8
• Merkins x12
• Pickle Pounders x12
• AL Prom Date x 16
• LBC’s x20
• Arm Circles x8 small x4 big reverso

THANG

Head to the bus loop

Aiken Legs (4 rounds with 10 to 20 sec Al Gore squats breaks between sets)

• 20 squats
• 20 Box Jumps (curb jumps)
• 20 lunges
• 20 Split Jacks

4 corners (4 rounds)

• 20 (2 count) American Hammers
• 20 (2 count) Mtn Climers
• 20 Donkey Kicks
• 20 Dips

AL Gore for the six

Native American Run (with optional Burpee as always) back and around the Atlee parking lot to the SF

4 MOM including Dolly’s, Flutter Kicks, Heals to Heaven, Freddie Mercury’s, and Hand release Merkins

4 Burpees OYO

Numberama, Namerama, Wild Thing took us out. 

MOLESKIN

YHC arrived at the AO a little early to get his mile in the monthly challenge. When he came back around 5:25 the only car in the lot was his own. Starting to think this was going to be a solo workout the car started rolling in. That road closure is really screwing the PAX up in the morning.

The normal players that know YHC like to make it a theme most of the time he Q’s where present so know one caught onto everything be in sets of 4 until the end.

Great to see some of newer PAX members (Liono an Pit Bull) becoming regulars.

Glad also to be back Qing DaVille. It has been way to long.

ANNOUNCEMENTS 

• Hampton Roads 1 year anniversary coming up on Nov 11th. Be on the look out for a preblast
• The Shining (3rd F devotion time) still going on Thursday morning at 6:30 at Rise and Shine diner. Reach out to Wild Thing for details or just show up!

SPIT ON THAT!! 

 

DaVille makes a return to some respectable numbers, with 14 strong this morning!  A beautiful morning, with temps in the 50’s and little to no wind.  There was a special request to get in a mile for the monthly challenge, so being that the Murph starts and ends with a mile run it seemed like it was time to give it a go.

Parking Lot Tracers

COP- SSH, IW, Abe Vigodas, Arm Circles, Shoulder Stretches

The Murph (partner)- mosey to pullup bars, instructions given as follows:  Everybody runs 4 laps, then partner up:  Each partner does 5 sets of 10 pullups, 20 merkins, 30 squats (totaling 100, 200, 300). Run 4 more laps in the opposite direction, or until time.

NMS- Somehow, YHC has never done this workout, so he had no idea on the time frame this would take.  While kicking a couple other ideas around in his head last night, this just kept coming up.  The allure of the run a mile challenge being checked off for the day was the bonus that put it over the top.  A couple notes for next time though:

1. parking lot tracers and COP do not have a place for The Murph.  Best bet is to let pax know ahead of time and stretch out on their own.  We ran out of time.
2. YHC needs to talk to the Southside people to see how they pull this off.  It seems as though the partners is the way to get thru this….do ya’ll do it solo?
3. We need about 3 more sets of pull up bars.  It got crowded.

All in all, the pax worked hard and maximum effort was put in.  Pit Bull is an absolute BEAST, with LionO right on his coat tails!  Well done!  YHC spent much time sucking wind, so I am sure there were some other peak performers that were missed.  Lab Rat definitely needs to hit the pullup bars on the regular though, or else that strength fades quick.

Well done to everyone, dominate your day.

Thoughts and Prayers:

-The men of F3 Houston and the family of Big Wheel.  For those that don’t know, Big Wheel had a cardiac arrest on Saturday at an F3 workout, and the family took him off life support yesterday.

-The families of the victims of the Las Vegas shooting.

-Also, the family and friends of Tom Petty.  YHC’s first concert.

 

Lab Rat Apologizes…

1. Fourteen Fiesty men came out to Daville for Theme Tuesday of TT week. The air was humid but the grass strangely free of dew for:

COP- Invisible Jump Rope, Merkins, DQs, Flutterkicks, Helicopters, 50 SSH (for Carpenter)

4 Hoops/4 Corners – 5 Merkins at first Hoop, then increase by 5 up to 4th basket. 2nd round do WWII situps.  Mosey back around school and to middle refuel Depot track for Nascar Laps- 2 pax run loop while PAX does: Bear Crawl, Lunges, & Crab Walk. Once 2 men return switch out exercise and another 2 run.

Head to front of school for Abacus Tribute: Windshield Wipers, American Hammers, Heels 2 Heaven, Freddy Mercurys, LBCS

Head to flag for Burpee Escalator – EMOM burpees 8 up to 12 per minute. Then finish with Guantanamo.

Back to Flag, Phonics took us out.

NMS – Good to see so many PAX dressed up this morning. Working out in khaki shorts and dress socks can be fun. YHC chose a different take on theme by relating to his Daville pax. Hence the Carpenter, Abacus, and Nascar portions. YHC wanted to try that track loop last time. Plus Tuckahoe residents are free from HOAs so each Q can be free to vary their theme.

Circle K made it clear that the mosey to the Nascar loop was the long way around from our COP in the back. Maybe we could have moseyed straight over, blame the Q for not knowing the AO very  well.

Emoji managed to throw YHC off his cadence in the COP with his random numbers. The Burpee Escalator and Guantanamo were both hits as they made their debut at Daville. Lab Rat came out for the COT and to take in the sights, hope you are better soon.

Announcements – Convergence this Saturday. Sign up for food via Hardywood’s Pre-blast. HDHH tomorrow night, see pre-blast as well.

 

 

 

12 F3RVA regulars and 1 FNG embraced the gloom this morning at DaVille and this is what we did:

Mosey all of 10 feet to YHCs car to start the beatdown watching and listening to Inky Johnson’s motivational speech entitled “It’s Not About You”.  During the workout, YHC called out different exercises that applied to Inky’s life situation.  Exercises included:

Run to light pole and back – Inky and his cousins run to and from light poles when they were kids to train.

2 merkins – Inky lived in a 2 bedroom house.

14 Burpees – Inky had 14 people living in the 2 bedroom house.

7 WWII situps – Inky was 7 years old when he would run sprints after practice to the lights of his mother’s car.

15 LBCs-Inky was 15 years old when he made the decision to stay at the worst performing high school in GA to prove to his cousins they could graduate from the same school and make it to college.

Mosey to soccer field for The Michigan.

10 – 100 yd sprints, 8 – 80 yd sprints – 6 60 yd sprints, 4 – 40 yd sprints, 2 – 20 yd sprints, 1 – 10 yd sprints.  YHC broke the sprints up with some exercises to catch our breath.  Exercises included flutter kicks, LBCs, Monkey Humpers, Merkins.

Mosey back to flag for 30 seconds on Mary.  Exercises included American Hammers.

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

Moleskin : Swirly sent YHC the Inky Johnson video last week and what a better way to get the blood pumping for a beatdown.  If you have not seen the video, I would highly recommend searching for Inky Johnson on Google to learn a little more about him.  At 525am, YHC noticed a train was traveling by Atlee High School and then everyone noticed a line a headlights was filing into the parking lot at exactly 528am.  Turns out that many of the PAX got caught at the train crossing, but everybody made it on time.  After watching the video, the entire PAX was fired up and totally crushed The Michigan.  Not much mumblechatter this morning, as most of the PAX was catching their breath until we got back to the shovel flag.

The message this morning is “It’s not about you”.  As a core principle of F3 is placing yourself Third, YHC thought Inky was a great avenue to stress this point.  The challenge from this morning’s workout is minimal to the challenges faced by so many in our society, even here locally in our communities.  The time is now for each member of the F3RVA pax to make a difference in somebody’s life today.

Thanks for letting me lead the morning.  Welcome to Pitbull, who finally felt the constant EHing pressure from many to post to a workout.  Looking forward to having at many more in the future.

Circle K

A pax of 7 posted this morning for DaVille.  The Q was in Lab Rat’s hands, even though he had no real game plan at all.  He did have a couple of ideas of things we COULD do, but wasnt really excited about any of them.  However, at 0530 he looked around and saw all capable runners and completely dumped any previous plan.  You know that saying from Friday Night Lights?  “Empty heads, clear hearts, can’t lose!”  Or something like that.  Here is what we did:

Parking Lot Tracers (obviously)

Run to the back almost to the gate, where we spotted a hill.

COP- SSH, DQ, arm circles

Jacob’s Ladder to 11- run up hill to fence, do a burpee.  Run back down to road do 2.  Continue to 11 then plank.

Happy Feet- one foot on the curb, one off.  Switch feet so that only one foot is ever on the curb at same time.  Go one minute.

7X7: Line up in plank, first victim goes down the line doing 7 booyah merkins per pax. Fall back in line when complete.  All pax members do 7 with all other pax.

Mountains out of mole hills: Line up on little bump of a hill at bus loop on your six, feet on the high end, head below.  LBC’s IC.  Flapjack to head high feet low, Heels to heaven IC.  Re-muster on level ground for Freddie Mercury IC.

Extended Indian run back to Atlee, then around parking lot.  Most (if not all) pax took advantage of optional burpees.

Ring of Fire Rosie style- Al Gore while first man does merkins X10, then hold plank.  Go back around, X10 merkins then hold Al Gore.  Go until all pax are back in Al Gore.

NMS-

Nothing fancy planned actually turned in to quite the workout by utilizing the runner heavy pax and whatever landscape options were made available as we ran the perimeter.  The booyah merkins were the downfall of YHC, that was alot of those in a row.  LBC’s are slightly harder on an icline, but Heels to heaven on a decline are dang near impossible.

The pax stayed as a group today, which was nice.  We were able to be distracted from time to time as a runner/rider duo would go by….the rider wearing a Tron.  Hard work was put in across the board….Lab Rat was far and away the weakest link in this group of athletes.

Announcements:

ReeseStrong and Crab Feast Saturday

Convergence Sept 30

 

Apology of the week goes to Grabber for calling him “cute”.  Lab Rat should know better as he has seen Bull Durham too many times.  Baby Ducks are cute, Grabber would prefer to be called “sexy” or “exotic”.

Lab Rat apologizes….

 

 

10 Davillian regulars showed up on the first day of school for a beatdown that went something like this:

Mosey across parking lot to a light pole.  COP consisted of 208 exercises in 20 reps sets at different light poles around the campus of AHS.  Exercises included, Invisible Jumprope, DQs, LBCs, WWII situps, Hillbillies, Imperial walkers, something else and conclude with 8 burpees.  All IC

Mosey to soccer field for 11s.  10 merkins, run across field for 1 LBC.  Repeato until 10 LBCs and 1 merkin.

Mosey to sidewalk to grab a pole for pole smokers.  5 polesmokers for each PAX member and run to end of line.  Repeato until all PAX have completed polesmokers.

Mosey to AHS building for Triple Check.  Exercises included BTTW, Burpees and run to other side of BBALL court.  Repeato 3 times.

Lineup for Line of Fire.  PAX feet six inches off ground.  First PAX completes 10 LBCS and run to other end.  Repeato until all PAX completes LBCs.  Stay in same line and hold plank.  Each PAX complete 5 merkins while rest of PAX hold plank.  Repeato until all pax have completed merkins.

Mosey to bus loop for curb crawls.  Bear crawl across bus loop for 5 incline  merkins, crawl bear back for 1 decline merkin.  Repeato until 1 incline merkin and 5 decline merkins.

Mosey to AHS entrance for American Hammer.  x15 IC

Mosey back to VSF.  Numberama, Namearama, YHC took us out with a prayer.

Announcements:

Keep LabRat and his family in prayers, as his grandmother passed and they will be traveling to Ohio this weekend for the funeral.

Keep the BRR teams in your prayers for a safe and enjoyable run this weekend.

Reesestrong 5K coming up in a couple of weeks, followed by 2nd F a YHCs house.  See previous Preblast for more info.  Still time to sign up for the F3RVA team.

NMS: It is BRR week and YHC wanted to start the day off with 208 exercises for each mile of the BRR that 22 F3RVA, 4 drivers, 1 logistics and Honeymoon (who will running with a NC F3 team) will cover this weekend.  Add in the fact that today is the first day of school and the YHC returned to the basics with some of the more familiar exercises and routines included in a lot of our workouts.  The entire PAX crushed this mornings beatdown.  You could tell it was the first day of school as the PAX bolted out of the parking lot to ensure nobody missed the bus this morning.

Thanks for allowing me the opportunity to lead.

Circle K

6 brave men arrived in the Atlee High School parking lot as the prospect of hard rain and cooler than average temperatures was the forecast.  All member of the PAX were prepared for a beatdown that went something like this.

Mosey to bus loop then turn back to flag to pick up two LIFO.  Continue mosey to practice field behind Atlee.

COP (All IC)

• SSH
• Don Quixotes
• Ball Dippers
• Arm Circles (10 small, 5 big, reverso)
• Merkins
• Foot to hand mountain climbers
• LBCs
• One legged APD, switch legs and repeat

Burpee Billiards – Like a pool table, 5 burpees at each location where the pockets would be:  Front right 5 burpees, run to middle right 5 burpees, run to end right 5 burpees, run to other side 5 burpees, run to middle left 5 burpees, run to front left 5 burpees, run back to start and plank.

Mosey to Chickahominy

8 Minutes of Agony – For 8 minutes, do as many of the following as possible:  10 donkey kicks, 10 jump lunges, run 15 yards, 10 rotating elbow planks, 10 2-count mountain climbers, bear crawl 15 yards, repeat.

Mosey to pull-up bars

With partner, do 50 pull-ups

Mosey to middle of field

Plank-O-Rama

• Hold Plank for about 20 seconds, then alternate between merkins and Carolina Dry Docks (10 IC)  Hold plank for another 20 seconds.
• Rotate to elbow side plank – hold for 20 seconds.  Then dip hip down and up for 10 IC.  After completion, hold side plank for 20 seconds
• Rotate to back plank – hold for 20 seconds.  Then drop waist and raise back up for 10 IC.  After completion, hold back plank for 20 more seconds.
• Rotate to other elbow for side plank – hold for 20 seconds.  Then dip hip down and up for 10 IC.  After completion, hold side plank for 20 seconds
• Return back to plank and hold for 20 seconds.  Then hand release merkins for 10 IC.  Hold plank and then 10 mountain climbers for 20 IC.  Hold plank then alternate between merkins and Carolina Dry Docks for 10 IC.  Recover
• Freddie Mercuries (20 IC)
• American Hammers (10 IC)

Mosey back to VF

Numberarama, Name-o-rama, YHC took us out

NMS

In YHC’s memory of the Central Virginia, cold rain does not accurately describe late August weather.  As it turned out, although the rain was steady, the PAX never faced a downpour in today’s workout.  We did cover a great deal of distance today but YHC was not sweating at the end of the bootcamp.  This never happens this time of year.  Well done to all PAX members!  Everybody exceeded expectations for every challenge.  It was a pleasure leading the PAX today.

Announements:

ReeseStrong 5K – Saturday, September 16 – F3 RVA team is still the largest team.   Kid’s runs start at 8:30 am, 5K starts at 9 am, Crabfest at Circle K’s house starts at 11 am.  To sign up for 5K the Hard Way, see Lab Rat.  F3 members are not required to do it the hard way.  You can run it or walk it as well.  Spectators and volunteers are also needed.

• For more information, click here
• To register for the F3 RVA team, click here
• To see the Crabfest Preblast, click here.
• To volunteer, click here.

F3 RVA Convergence – September 30 at Gridiron.  The main event is at 7 am.  There is also a bonus bootcamp at 6 am.  To see the Preblast, click here.

BRR is less than 2 weeks away.

5 Davillians broke away from their eclipse hangover to enjoy a madness this morning. The SF was planted and the PAX got to work.

This is how it went down:

Scout Run to the cool spring track

COP

• SSH
• Don Quixotes
• Arm Circles
• Merkins
• Flutter Kicks
• LBC’s

THANG

Four Corners Madness

Round 1 (Track) (Run between corners)

• Burpees x10
• 2 Count American Hammers x 20
• Pull ups x 10
• Merkins x 20

Plank for the six

Scout Run to the tennis courts

Round 2 (tennis courts)

• Donkey kick x10 (lunge to next corner)
• 2 count Mtn Climbers x20 (bear crawl to next corner)
• Heels to Haven x10 (lunge to next corner)
• LBC’s x20 (bear crawl by to the start)

Al Core (including 10 count hold of Helix squat) for the six

Scout Run to the bus loop

Round 3 (bus loop) (backward run between the corners) 

• Incline Merkins x10
• Decline Merkins x20
• Gas Pump x10
• Dips x 20

Plank-o-rama (including slow elbow plank 10 count from Circle K) for the six

Scout Run to the soccer field

Round 4 (soccer field) (run between the corners)

• Carolina Dry Docks x10
• Rosalita x 20
• 2 count Freddie Mercury x 10
• Squats x 20

Short Scout Run to the back wall of Atlee HS

Donkey Madness

Complete 4 sets of donkey kicks and then BTW for the six between each set. Sets were as follows: 10, 15, 20, & 25 reps.

AYC back to the SF

1 MOM include Freddie Mercury and American Hammers

Numberama, Namerama, The Carpenter took us out. 

MOLESKIN

YHC show up decently early to find Circle K already in the parking lot. The lot was dark since it seemed they the light pole’s light bulbs were out. The Carpenter asked YHC if he planned a total eclipse by turning the lights out. Sadly YHC does not have that sort of power. By 5:26 the whole PAX had arrived and made YHC wonder where Lab Rat could be (after he had told YHC and Circle K he would be there this morning)???

The PAX seems to enjoy the Scout Run. They noted it’s a good change on how to get from one exercise location to the next. When we circled up for the COP, Circle K noted this was the oddest looking circle he had every seen. It’s hard to make a circle with 4 guys and one in the center.

The PAX seemed to catch on into the theme of the day pretty quickly and they all crushed it!

Mumble Chatter was mainly about catching up with The Carpenter on his trip and a comment from Circle K about halfway through: “Damn you Spit and your four corners!!”

They ask for it and YHC gave them a change in pace with Donkey Kick sets. After that the PAX was spent!! YHC actually just decided on the spot to add that since we more time. Sometime it hurts to finish to quickly.

Miles traveled today: 2.25; for those participating in the monthly challenge

ANNOUNCEMENTS

• Reese Strong 5K 9/16 – Click this link to sign up: https://runsignup.com/RaceGroups/4045/Groups/386047
• F3RVA Crab Fest 9/16 (right after Reese Strong) Circle K’s See Pre-Blast
• Convergence on 9/30 – Be ready for a hot potato

SPIT ON THAT!!

15 regulars posted in the gloom on a muggy morning for the DaVille version of a beatdown.  This is what we did:

Mosey to middle school fottball field for COP, stopping a few times for merkins x 5 OYO.  COP consisted of Invisible Jumpropes x 20, Helicopter x 20, DQ x 20.

Short mosey to track for Dora 123.  Partner up and as a team complete the following exercises, Merkins x 100, LBCs x 200, Squats x 300.  Both partners perform the exercises, while Partner 1 completes 10 merkins, other partner holds plank, switch, repeat until arrive at desired number.  Then both partners run the track at the same time.  Same thing for LBCs where partners hold feet six inches and Al Gore hold for the squats.

Mosey to middle school bball courts, stopping a couple of times for merkins x 5 OYO.  Regular suicides and Reverse suicide.

Forms teams of three for Triple Check.  BTTW, WWII situps and run to far end of bball courts.  Repeato until each team member has completed each station three times.

Back to bball courts for bear crawl suicide and crab walk suicide.  Mosey to front of high school for 5MOM, stopping a couple of times for merkins x5 OYO and dips x 5 OYO.

5MOM – Exercises included APD, LBCs, Flutterkicks, Freddie Mercuries, Hold feet six inches.

Mosey back to flag, planted by Lab Rat as he arrived late and did not know where to park.  (YHC forgot his flag at home, thanks LR)

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

Announcements

Reesestrong 5 K, 9.16.2017.  See phonics for details.  Crabs, coldbeer, college football afterwards at Circle Ks house.

NMS – Random thoughts from this morning:

Damn Humid

Great to see EF Hutton as he visits every F3RVA AO in the month of August

Days are getting shorter

YHC is awful at bear crawls and even more awful at crabwalk

LR was late, but brought the chatter eventually.

Got a Hi Roger (Mike) from a lady from AEG gymnastics.  Lab Rat was shocked YHC did not know her dog’s name.

Slash and LP team up for the Dora and killed it.  (PAX got beat by two 8 year olds)  YOU AGAINST YOU, right???

Suicides are fun.

Great words this morning from Spit.

The PAX crushed it this morning.

Damn Humid

Circle K