Tag: DaVille

9 intrepid and somewhat scared voyagers set off on a quest to find emerald city this morning.  YHC revealed that this workout was based on his favorite Christmas movie “The Wizard of Oz”.  YHC lied.  Actually it’s “Bridge on the River Kwai”.  Wizard is number 2.

Anyhoo, the adventure started like this:
ATM’s
SSH
Copperhead Squats
Side Straddle Squats or as Phonics was calling them “Jack Squats”
Seal Jacks
Little Baby Squats with Arm Circles
WW2 situps
Dying Cockroach
Plank Lifts
Table Tops

Mosey to side of Chick
1 minute of Mountain Climbers
Squerkin Ladder — partner exercise — 1 merkin, 1 squat, keep going until 10 of each, then let partners complete the other exercise

Ascending Testicles — 10 merkins at 15 degrees against the wall, 45 degrees and then full BTTW position

Triple Check — Mountain Donkeys, Rotating Merkins, Bear Crawl to the edge of sidewalk and back

Catch me if you can — One partner runs, other does broad jump burpees.  Modified to lunges and then backwards run

Native American Run to the Flag

Wow — what a workout if YHC does say so himself.
Todays feature film for no particular reason (don’t get mad if you don’t like your roles) starred Phonics as the Tin Man, Emoji as the Lion, Quaker as Scarecrow, Spit as Uncle henry, Carpenter as Auntie Em, Rounders as Glinda, Helix as Toto, Spike as the Wicked  Witch of the West, and Opus as the Wizard (who looks like he knows what he is doing, but is really flying by the seat of his pants most times)

Thanks for putting up with me and all my new things I throw out there.  Have a blessed Christmas and New Year!

• Opus

 

…and some parts to a Mustang GT.  Thank You, Jeff Foxworthy, I can no longer hear the original song without that final line ringing clear in my ears.  Wait, what’s the original version again?

Anyways, 6 Davillians showed up unsure what they were getting in to.  Little did they know that Rosie had hired assassins….one silent and one not so much….to cover all the boot camps on this glorious day.  Twelve days (give or take) until Christmas and also Rosie’s VQ Anniversary.  Lab Rat humbly took up the charge for his home town DaVille, and here is how we celebrated on the North Side:

Parking Lot Tracers (obviously)

COP- 12 SSH, 12 IW, 12 DQ

THANG- (copied and pasted from original workout 2 years ago)

Just like the song, do the first exercise, then do the 2^nd and 1^st together, then do the 3^rd, 2^nd and 1^st and continue through all 12 “days”.  The exercises were as follows:

Day 1 – Dozen LBCs (144 total)

Day 2 – 2 Sprints across the field (22 total)

Day 3 – 3 Diamond Merkins (30 total)

Day 4 – 4 Imperial Squat Walkers (36 total)

Day 5 – 5 “Golden” Burpees (40 total)

Day 6 – 6 Dips (42 total)

Day 7 – 7 Lunges (each leg) (42 each leg)

Day 8 – 8 Decline merkins (40 total)

Day 9 – 9 American Hammer IC (36 total)

Day 10 – 10 Flutter kicks IC (30 total)

Day 11 – 11 Reverse crunches IC (22 total)

Day 12 – 12 Broad jump burpees (52 total burpees)

Indian Run (burpees mandatory with this group of Sugar Ray’s) back to flag

1 minute of “happy feet”

NMS-

At 1 minute to go, Lab Rat looked around the circle and thought “Oh Shit”….he was the least in-shape dude here, and it wasnt close.  Ever heard the term “lead from the back”?  Yeah, didnt think so.  Luckily, they were also all gentlemen and didnt make fun of me finishing up while they stood in Al Gore.  Usually as a Q, when I ask someone for a 10 count, it is for a particular reason….like if I see someone lagging a bit.  This morning I was asking for 10 counts to give the track time to stop spinning!

I definitely knew that I had been to a Rosie led Q this morning, although with a little Lab Rat flair thrown in.  Singing was pretty awful, but it eased the pain. Special thanks to Rounders for his “pelvic” light so I could read the Weinke.

It was great to be back at DaVille!

 

Lab Rat Apologizes…

Happy Hour is next Wednesday at The Answer.  I assume Honey Do will be shooting out a pre-blast.

 

Nine F3RVA regulars made the decision to enter the gloom and make themselves better.  Weather was a balmly 45 degrees (70 and sunny) and this is what we did:

Mosey to center of AHS parking lot for COP.  Invisible Jumpropes, SSHx1(for THE Carpenter), DQs, Hillbillies all IC.

Mosey to curb for Step-up Timers.  1 minute of quick feet step-ups followed by 30 seconds rest.  Repeato x 5 with decreasing amount of recovery time.

Mosey to edge of parking spaces for some bear crawls and lunges.  At first parking space, perform 10 WWII situps and bear crawl 2 parking spaces to perform 10 American Hammers, Lunge two parking spaces and repeat until PAX has crossed entire parking lot.

Mosey to opposite edge of parking lot for Love Hill without the hill.  PAX partner up.  One partner perform exercises across parking lot while other partner runs to opposite side and back to partner.  Switch until team has crossed the entire parking lot.  Exercises included lunges, Broad Jump Burpees, and Crabwalk.

Mosey to side of school building for Chickerpecker Ring of Fire.  All PAX assume BTTW position.  First PAX member performs 5 chickenpeckers, then next PAX member performs 5 chickenpeckers until all PAX have completed.

Mosey past YHCs Jeepster to retrieve phone and bluetooth speaker and circle up in center of AHS parking lot.

Sally – To the song Bring Sally Up, PAX performs squats.  When the words Bring Sally Down are heard, PAX performs squats and holds in down position (Helix form) and PAX brings the squat up to Al Gore when they hear Bring Sally Up.

Roxanne – PAX on six with feet at six inches.  Everytime the name Roxanne is sung, PAX performs LBCs x Q counts.

Thunderstruck – Everytime PAX hears Thunder, PAX performs merkins and holds plank.

Length of parking lot suicide.

30 seconds of Burpees.

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

NMS : YHC is usually known for including a lot of running during his Qs, but YHC decided to change it up a little.  Ground and pound it was as the PAX never left the AHS parking lot, except for a few feet for the Chickenpecker Ring of Fire.  Which, by the way, I still like saying Chickenpecker and the entire PAX crushed these, with only one of two members passing out after being upside down for that long.  The exercises to the songs were not new to the PAX, but I do not think we have ever included all of them in the same workout before.  What better way to liven up a ground and pound, (and get the day going), than to hear Thunderstruck at 6am.  Definitely got YHCs day off on the right foot.  Great job by the entire PAX this morning.  Thanks for allowing me the opportunity to lead.

Circle K

8 fighters pierced through the wall of mediocrity and fought off the fart sack for a fun adventure this morning at DaVille. Here is how we partied in the gloom…

Mosey to the island in the middle of the bus loop.

COP – All IC

50 SSHs, 10 merkins, 20 imperial walkers, 10 merkins, 20 LBCS, 10 merkins, 15 Don Quixotes, 10 merkins, arm circles, 10 merkins

Crab Bear / Bear Crab?

Mosey around the middle school to the tennis courts. Count off by two. Ones go to one corner of the tennis court Twos go to the opposite far corner. Attack the exercise like this:

Crab crawl the lengths, Bear crawl the widths of the tennis court. Do an exercise at each corner.

• 20 WWII sit-ups
• 20 two count american hammers
• 20 two count flutter kicks
• 20 heels to heaven

Lunge to the middle. Hold 6 inches until the full PAX converged.

Mosey back to the front of the bus loop.

11s – run around the bus loops. 10 two count mountain climbers on one end, 1 merkin at the other end. Decrease/increase…

Mosey back to the flag. 20 american hammers IC.

Numberama, Namerama, YHC took us out.

The Moleskin

YHC rolled into the parking lot at 5:20 am and nobody was seen… Spit arrived shortly thereafter and we planted the SF. 5:28 am had us wondering if we would be tackling this workout on our own. Four more showed up followed by two more LIFOs later.

The island in the middle of the bus loop seemed like a good idea during the planning but reality was different. The PAX crowded around in an awkward almost-circle for the COP. The mumble chatter picked up when two LIFOs rolled in and then we rolled out to the tennis courts.

There is something about the crab crawl / bear crawl combo that brings out the best and worst in the PAX. It was a beautiful sight seeing Pit Bull sprint across the tennis court via the crab crawl.

The 11s around the bus loop featured a Pit Bull and Phonics clinic in going on OFFENSE with the exercises. They more than crushed it and lapped the PAX multiple times in the process. Very impressive!

Spit was just as impressive because he fought through a brutal cough and congestion to post and complete the beatdown with little to no let up. He is a committed warrior and we are all better for knowing him.

YHC thoroughly enjoyed stepping up to Q again after many months. There is something special about serving the PAX in this way. It was an honor to lead these men again this morning at DaVille!

7 men prepared themselves and took on the morning by storm. The morning fun began like this:

Warmup

• 10 four count side straddle hops
• 10 body weight squats
• 10 calf raises

Mosey on over to the track

Repeat 3 times and start halfway across a straightaway on the track

• run to the first curve and duck walk the curve
• run halfway to the next straightaway and do 20 iron mikes
• run to the second curve and lunge around the curve
• run to the starting point and do 20 body weight squats

Quick Rest

PAX buddied up and prepared for the next event of the morning.

Starting at about the beginning of the first curve and repeat 3 times.

• Buddy carry partner (any carry) to about halfway across the straightaway
• Do 10 buddy squats
• Switch
• Second partner carries to the starting point
• Do 10 buddy squats

Mosey to the not so steep hill on the side of the woods. PAX completed 11s doing iron mikes at the bottom, back pedaling up the hill, and doing body weight squats at the top. Upon finishing Opus and Spit broke out into merkins to work on their 5,000 merkin challenge for the month. Boom Boom then asked Spit for a number between 1 and 5. Spit choose 4; thus, determining the fate of the PAX to be 40 (20 four count smurf jacks) once they got back to the starting point which everyone was super excited about.

Mosey to starting point

PAX completed their 20 four count smurf jacks and then were asked to pick another number between 1 and 5. The number 4 was picked which foiled Boom Booms trickery of switching the values of the numbers and led the PAX to 20 (10 four count iron mikes). The PAX then completed the iron mikes and were then lead by Spit in some merkins while Boom Boom grabbed his phone to type down some names.

Energy felt high this morning despite the low numbers. The PAX was ready to move and powered through the workout. Thanks again to Spit for giving YHC the Q while they were back.

Announcements

• Special 60 minutes of 45 MOM this Thursday (Thanksgiving) starting at 6 am. Coffeeteria in the parking lot afterwards

Until next time,

Boom Boom

7 brave Davillians said no to the fart sack and yes to the cold weather for another addition of a Tuesday morning beatdown.

This is how it went down

COP (all IC)
SSH, Imperial Walkers, Merkins, LBC’s, American Hammers, Arm Circles

THANG

Mosey to the entrance of Atlee HS

Merkin Loop
Mosey down the service road while stopping at every light pole to complete 5 merkins (21 light poles in all). Al-Gore-A-Rama for the six

Mosey to the Cool Spring ES bus loop

Ascending Curb Crawl
Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, rinse and repeat till 10 Derkins

Dora 1-2-3
Partner up, first partner runs a lap around the bus loop while second partner completes exercises then switch. Exercises were 100 WWII sit-ups, 200 squats, 300 LBC’s.

Bataan Death March (aka Burpee Catch Us if You Can)
PAX lined up for an Indian Run back to the SF. Last person drops and does 5 Burpees then sprints back to tag the next person and continues to the front. Next person stops and completes their Burpees. Each PAX member completed 2 set.

AYG back to the SF for  Numberama, Namerama, YHC took us out. 

MOLESKIN

YHC learned a few things this morning:
-Yard Sale shaves before coming to the workout (we are going to assume his face).
-Frost on cars prevents some members of the PAX from showing up on time.
-The entrance to Atlee HS maybe not the best place to start exercises during the winter. Seems we have to dodge traffic on both sides of the road

Great to have Rounders back as regular on Tuesdays and Fridays. T-Claps goes out to Yard Sale. I don’t think he planned to run almost three miles this morning. Way to push through it.

ANNOUNCEMENTS

• Boom-Boom is back from college next week and has the Q.  Plan to post and give him a warm homecoming.

SPIT ON THAT!! 

11 PAX members showed up for a perfectly brisk morning workout!

Mosey to back of Atlee.
10 Merkins IC
Don Quixotes
8 Merkins IC
Helicopters
6 Merkins IC
Arm Circles
4 Merkins IC
SSH
2 Merkins IC

Goin to the Polls
PAX holds pole and six inches — first PAX member does 5 merkins and runs to the back.  Rinse and repeat until all are done.

Quickish (for YHC) mosey to the way back of Atlee where there is a small but proud hill.
Modified Doras
One person does broad jump burpees up the hill and runs down while the other starts completing:
100 Heels to Heaven
150 Merkins
200 Flutterkicks

Mini-fartlek
All jog together — one member calls a spot to sprint to up ahead.  First person there starts doing an exercise and all join in until the Q moves us back to a jog and then another sprint, etc.  YHC thinks we did about 5 of these.  Some exercises were more merkins, burpees, more heels to heaven just to name a few.

DK wall
Partner up — one partner does DK’s while the other touches a tree, next partner touches two trees, moving up the ladder until the Q calls time.  Most groups got to 5 or 6.

YHC wanted to try something new today so we did!  No name for this yet, but we did about 15 IC one legged runs on the wall.  It was kinda like a donkey kick and mountain climber combined so someone mentioned calling it the Mountain Donkey, which YHC likes.  Any other name submissions will be taken into consideration.

Mosey back to flag.
5 Pistol Squats each leg.
Ascending Wheel of Merkins — We made it up to 4.

Numberama, Nameorama, Bring it in!

NMS —
As always, it was a pleasure to lead you all this morning!  This workout was dedicated to Flatline who put us through a grueling 1 hour workout Saturday and included no merkins for those participating in the merkin challenge.  YHC was tired enough Saturday from all the running and then had to do merkins on top of all that later in the day??  Anyhow, we made up for it today.  Total number of merkins will vary depending on how many you did during the DORA’s and at other times as well.  YHC counted 205 for himself, but that is probably a low estimate.
YHC, Grabber and The Carpenter all mosied over afterwards to Atlee to do their civic duty.  Hope everyone else does the same.  Have a great Tuesday!

11 Davillians arose from there fart sack not knowing that Old Glory was awaiting them. The SF was briefly  planted while mumble chatter was had prior to 5:30.

This is how it went down:

THANG

YHC yelled “let’s mosey”, grabbed the SF, and headed down the sidewalk in front of the HS and MS; across the MS parking lot to the gravel track. One loop around the track, headed to back of the MS and 3/4 the way around the bus loop to complete the 1 mile warm up.  Plant the Flag and Al Gore for the six.

YHC explained the exercises as this was the first OG for several folks. Timer was set for 20 minutes and OG was completed around the bus loop (about 1/4 mile lap) with 20 merkins at the SF, 20 Squats at corner 2, 20 Burpees at corner 3, and 20 WWII sit ups at corner 4. A two minute warning was give so the PAX could give it AYC till the end.

When time was called all PAX returned to the SF. YHC gave instructions for the PAX to return the same way they came to complete the 1 mile victory lap back to the HS parking lot. The PAX return by means of “Catch me if you can”. Quaker grab the SF was instructed to “push the pace”. If anyone wanted to take the lead they must take the SF from Quaker.

2 MOM with LBC’s and Freddie Mercury’s before YHC had noticed the six hadn’t return so all PAX mosey back to grab the six.

Numberrama, Namerama, and Emoji took us out.

MOLESKIN

The Q sheet had remained vacant until noon yesterday when YHC remember that Old Glory hadn’t been completed at DaVille since April. A message was posted on FB messenger that YHC would be taking the Q but if another PAX member wanted it then to take it. No takes so the plan was put into place.

OG has become one YHC favorite workouts since it was first introduced to him by TYA only a month or so after starting F3. Happy to have several others participate in it for the first time

Grabber lead the PAX with 4.75 laps completed. YHC just behind with 4.5 follow by Spike, Emoji at around 4.25. Total mileage will vary for folks from 3 – 3.3 miles.  Well done fellas!

Shout out goes to LP. I don’t know many 9 year old’s that would be up for this challenge and crush it the way he did!

ANNOUNCEMENTS

• November challenges are up! Choice one or both: Merkins and  BMFB
• Hampton Roads 1 year anniversary coming up on Nov 11th. See preblast
• All men’s 4 miler in C-Ville on Nov 12th. Here is the link to learn more: https://www.mensfourmiler.com/

SPIT ON THAT!! 

7 Pax started the day, with a LiFo joining in eventually.  Here is out it all shook out:

Run a Mile- Head down to the gate and cut up thru Cool Spring.  Circle up at corner of the track

COP- SSH, Invisible Jump rope, DQ’s, IW’s, then it all went Charlie Foxtrot.  Stick a fork in it.

THANG

-11’s:  Start at benches with 1 dip, run across field to other benches for 10 derkins.  You know the rest.

-Human Steeplechase- starting at one end zone, a pax elbow planks.  Next pax jumps over then elbow planks.  Continue leap frogging until reaching the other end zone.  Return Fudd’s wife and going under pax members to original end zone.

-Indiginous people back to flag…optional burpees.

-Wim Hoff breathing for 5 minutes.

NMS

So, unlike most mornings at DaVille, YHC had a very detailed plan of attack.  Also unlike most mornings, YHC completely fell on his face during the COP.  Really?!?  Maybe Lab Rat should stick to winging it, because he prides himself on being able to call cadence pretty well.  Two false finishes and some other BS and he threw in the towel.  NO ARM CIRCLES.

The one mile run was specifically directed at Spit for being on it for this month’s challenge.  Good job, my man!

The rest of the morning went pretty well, with some beautiful groaning sounds from the pax during human steeplechase!  This is one of Lab Rat’s favorites, and a nice wet morning makes it all the better.  We passed the “fields closed” sign on the way out.  Whoops.

The breathing was obviously something new, but Lab Rat has been thinking about that for a while.  Not sure how the pax took it, but Lab Rat was high on life and O2 afterwards.  Expect to see it again.

 

Announcements:

10/29:   Breaking Bread.  Circle K is Q, he could use a helping hand

11/11:  Hampton Roads 1 year convergence

11/12:  CVille men’s health 4 miler

 

Apology of the week goes out to Hurricane.  It seems that Hurricane was walking the track this morning while recovering from an injury, and YHC tried to EH him during his misguided COP.  OK, not really all that sorry about that, but I miss you, dude.  Come out soon!

 

Lab Rat apologizes…

–

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.