Tag: DaVille

Eleven locals stepped onto the grounds of Atlee High School for beautiful and humid Tuesday beatdown.  YHC had an unrealistic goal of what could be accomplished during the 45 minutes.  This is what occurred:

COP – All IC

• SSH
• Don Quijotes
• Arm Circles – 10 big, 5 small, reverso
• Backwards lunge with front kick
• Merkins
• LBCs
• Friddie Mercuries

Mosey to the Chickahominy football field

Triple Sprints – Split into groups of 3.  Two members stays on one side of field.  The other person goes to the other side.  One person sprints, tags the other member and then does 5 burpees.  The other member then sprints back and tags the 3rd member.  Each member will sprint 5 times.  After all have finished, the PAX then bear crawled to the middle.  After meeting in the middle, the PAX crab walked to the side.

Mosey to the playground

Pull ups – In teams of 2, complete 50 pullups.

Mosey along the Atlee cross country trail to the bottom of the road.

Triple Check – SSH, Merkins, run to top of hill, touch gate, and return. – Because of time, after one cycle, YHC called an audible and the PAX returned to the flag.

COT

YHC took us out.

NMS

There has been much talk in Mechanicsville about the size of the Green Acres AO at Pole Green Park.  We forget how large the Atlee HS/Chickahominy MS/Cool Spring ES AO.  After completing the triple sprints and the pull-ups, YHC led the PAX along the Atlee cross country team trail to an access road that runs along the football field.  This trail was built by the cross country team of the early 90s that included Anchovy.  YHC’s memory of the trail was that it was much shorter than it actually was.  By the time the ½ mile trail along with the ¼ mile jog to the trail was completed, it was 6:05 AM and the PAX was at least ½ mile from the SF.  Not only did YHC have to call an audible after one cycle, he also did not allow time to complete several other planned activities.  YHC’s poor time management was to the delight of many of the PAX members who were not looking forward to 2 more triple check cycles.

Great job to the PAX today for staying with YHC during the long moseys.  Yard Sale told YHC that he was determined not to fall behind.  Mission accomplished!  YHC was also impressed that his 2.0 E.T. stayed with his dad the entire time.

It was great seeing Anchovy and Sticky for their one year anniversary with F3.  Congratulations to you both!!

Announcements

• The Mechanisville Q Takeover is coming to an AO near you the week of June 5^th.
• ReeseStrong’s Cornhole & Rock ‘N Roll event at Marty’s Grill in Mechanicsville – June 10.  The event benefits the ReeseStrong Childhood Cancer Foundation.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  See Phonics for more information.
• Fudd’s summer soiree (aka stock the bar) – June 10th.  RSVP to the pre-blast if you can make it — http://f3nation.com/2017/05/15/pre-blast-summer-soiree-at-fudds-house/
• VQ Week starts June 26.  Sign up now before all of the slots are gone.

Phonics out!

11 Northerners climb out of their fart sacks (some earlier than others) to take part in another addition of YHC’s Q Week!

This how it went down!!

Mosey to the front of the HS

COP (All IC)

• SSH
• Copperhead Squats
• WWII Sit-ups
• Gas Pump
• Merkins
• Arm Circles

THANG

Mosey to the bus loop

4 Corners

2 Laps where completed with the following:

1st corner – Merkins x20
2nd corner – Mtn Climbers (2 count) x20
3rd corner – Dips x20
4th corner – WWII Sit-ups x20

Mosey to the road next to the teacher’s lot

Victory Road

At each light pole complete 5 WWII Sit-ups (12 to 13 light poles total)

Mosey to MC Hill

11’s with Merkins and Burpees

Indian Run back to the SF (about 3/4 of a mile)

Ring of Fire with 10 Merkins

Numberama, Namerama, Carpenter took us out.

MOLESKIN

Most of the PAX showed up ready to go this morning. Mumble Chatter before the workout including how YHC Q went yesterday and what “HC” stand for. YHC has called the PAX out on F3 Mechanicsville message group to post today. Lab Rat answered with HC. At 5:29 no Rat was to be found so Abacus made the comment that HC must stand for “Half Committed”.

YHC decided to include some of the workouts he first experience during his first couple posting at DaVille. LabRat introduces 4 corners at YHC’s first post at DaVille’s normal location. Victory Road was first used by Carpenter and MC Hill (now making it’s only 2nd appearance) was introduce during YHC second DaVille post.

Tclaps today go to Abacus and Hurricane. Abacus let the PAX in all exercises most of the morning. Glad to have Hurricane out for his 2nd DaVille post (I think we can call him a regular now).

YHC would like to thank LabRat and Circle K for starting up the DaVille AO. Without them, am I sure I would have never heard of F3 and will still be at home in my Face Sack, Sad Clowning it up!!

Announcements

To many to remember, Lab Rat and Phonics please post in the comments.

SPIT ON THAT!! 

18 PAX members showed up on a glorious morning to better themselves and hopefully not hurt themselves.  Here is how it went down…

Mosey to Circle of pain, but wait, no… it’s a detour to the Atlee wall first to do a Donkey Kick-Off. (This one is going up to the exicon).  5 Donkey kicks, on the fifth one hold feet on the wall for 5 seconds.  Then, up it to 10 donkey kicks and 10 second hold.  Then 15 and then 20.

Now to the COP…
IJR
Arm Circles
Mountain Climbers
Werkins
Copperhead Squats
Heels to Heaven
Crabcakes
Plank Jacks
ATM’s — 15 Alternating Shoulder Taps, 10 tempo merkins, 10 fast merkins

Mosey to the poles for what I thought were Pole Smokers. (More on that in the Moleskin)  All hold the pole and do 6 inches.  First PAX member does 10 WW2 situps and sprints down the line.  Repeato till all are done.

We are Family Run…
Run from Atlee to the corner of Atlee Station and Atlee service road stopping and doing 15 merkins and 15 jumps squats at every light post.  I think it was about 7 light posts, maybe 8?

Partner exercises…
15 partner leg throwdowns
15 partner merkins
15 jumpovers

Mosey to Bus Loop
One partner runs bus loop while the other holds isometric prayer hands and a leg lunge at the same time.  Only had time for one of these

Off to the flag for a quick round of Mary…
5 merkins each around the circle while all held plank.

NMS —
YHC is hoping not to be fined by corporate for not having a Circle warmup at the very beginning of the workout.  Had to change things up a little.  The PAX enjoyed the Donkey Kick-off immensely except someone whose F3 name I can only tell you rhymes with StabBat.

This workout was supposed to be called “My F3 Workout — what is important to me”.  It was supposed to have a theme regarding the things that are important in YHC’s life like friends, family, faith and music.  YHC came up with that 6 months ago.  How lame that title sounds now, so YHC kept most of the workout intact and just changed the name.

Observations
— YHC was going to go to 25 donkey kicks, but Carpenter looked tired so we moved on.
— Pole smokers (or whatever what I did was called) take a long time with 18 people.
— Kudos to the 2.0’s for one armed merkins during the Mary!

Announcements — see labrat’s comments below

It’s May!  It’s 42 degrees!!  What is going on?  18 Pax members stepped onto the grounds of Atlee High School for the beatdown that was getting ready to occur.  This is how it went:

COP:  SSH, Don Quixotes, Arm Circles, LBCs, Merkins.

Mosey to the Soccer Field.  Begin Phonics’s Least Favorite Things.

1.  4 corners:  Richard Kimbles, Burpees, Merkins, WWII Situps.  The PAX completed two laps.  Instead of having a number of each exercise, the PAX moved to the next corner when the Q announced to move.  This allowed the PAX to move from corner to corner today.

Mosey to the School.

2.  3 Stations

1.  Start in Balls to the Wall Position, walk on hands to Plank position, walk back to Balls on the           Wall, then Walk to Plank.  Movement was directed by Q.

2.  25 WHII Situps

3.  The People’s Chair

4.  Recover and Repeat all 3.

3.  Mosey back to the soccer field.  Get in a team of 3.  One team member would go to the end of the soccer field.  One team member would sprint to the other side of the field.  When completed, the other team member would run back.  When completed, the 3rd member would sprint to the other side.  After each team member completed his sprint, he did 5 burpees.  This kept going until each team member had completed 5 sprints.  When all 5 were completed, the PAX bear crawled to the middle of the field.

4.  IC, 10 rotating elbow planks followed by 20 Mountain Climbers.

COT:  YHC took us out.

NMS:  

364 days ago when YHC first posted at Daville, there was rain, thunder, and 4 PAX members.  Today, it was 42 degrees and 18 PAX members.  It’s been awesome to see the growth of Daville.  With the weather being perfect, it YHC wanted to challenge the PAX to many of the exercises that he has struggled with over the past year.

Lab Rat introduced YHC to Richard Kimbles at his first post.  YHC was unable to complete one.  (Mostly because of a lack of coordination.)  After a year of practice, YHC has finally figured out the exercise.

Two weeks ago at the inaugural Heartbreak Ridge, Toga took one of YHC’s least favorite exercises, Balls to the Wall, to the next level by having the PAX walk out to Plank Position.  That was one of the most difficult exercises YHC has ever completed.  That made it a must for today’s workout.

All PAX members were outstanding today.  Despite the difficulty of some of the exercises, there was plenty of mumble chatter throughout the PAX.  Welcome Macro!  Glad you were able to join us.

Announcements:

New AO starts this Thursday, May 11 at Pole Green Park.  EH those in the 23111.

Ashcreek 5K is May 20 – Join the F3 RVA team.  For information, see Spit or visit  http://www.ashcreek5k.com/.

F3 is expanding to Charlottesville.  See Lab Rat if you are interested in helping.

Phonics out.

An even 10 posted to DaVille this morning, the weather was here, wish you were beautiful.  Spit and Opus planted the flags this morning while the Q assembled his shoes.  Bonus flag courtesy of Bleeder had the F3 banner flying today.  More on that in a bit.

-Parking lot tracers (of course)

-COT

• SSH
• DQ
• IW
• arm circles
• merkins (form focused)
• LBC

-BEAST

• WW2 situps
• merkins
• burpees
• Mountain Climbers
• Carolina Dry Docks
• WW2 situps

-BEAST RELAY

• Pax split into 2 teams of 5 and perform same as above (minus the 2nd set of situps).  Next guy leaves when guy in front completes 3rd set.

-Mary

• American Hammers, Heels to Heaven, Freddie Mercury’s, Dying Cockroaches

-NMS

Listening to the podcast on Sunday, YHC heard some chatter regarding the beast, and how we havent been doing it lately.  Well, who am I to pass up a chance at an easy Q?  I don’t know about the hard to finish though, as the pax this morning DEMOLISHED the beast and spit out the bones!  We had a little extra time to kill, so I decided to make it a relay, as has been my mode of operations lately.  Practice makes perfect, as this went off without a hitch!  Team #2 (Q’s team) took an early lead, but Lab Rat could not hold off Phonics on the Mountain Climbers and team 2 took over.  With Spike on the anchor for team 1, there was little hope on re-capturing the lead, but we made it close.  Everyone pushed hard and it took a minute to catch our collective breaths to make it back to the flags.

Upon arrival in the light of day, YHC noticed that the F3 flag was upside down!  Luckily, there were no Seal Team or X-Wing Fighter crossfit groups nearby so as to think that F3 was in distress.  We flipped the banner over and banged out a few minutes of Mary while the Q cried inside (The relay took it’s toll).

Announcements:

• Ashcreek 5K May 20th.  Confirmation that at least some people will be doing it the hard way.  If you need to borrow an F3 shirt, I will be happy to lease some of my collection out.
• New AO at Pole Green Elementary starting soon!  Dry run this Thursday.  5:30 at the school.
• It’s spring time….and that means it’s EH season!  Ten at DaVille in good weather is not enough, hit up your neighbors and co-workers.  Try to find somebody to bring to a workout.
• 72 WW2 situps for everybody, the lucky 2 that got them in the relay enjoyed 108.

No apology of the week yet, but the week is young.  Stay tuned….

Lab Rat apologizes….

7 Hungry PAX Members woke up from their winter naps to post on this wet but sunny and 70 morning for the Spring edition of “Old Glory” in DaVille

THANG

Old Glory
1 mile run in front of the schools, across the school bus parking lot to the track and around to the back side of the school to the field next to the HS teacher’s lot.

Complete as many laps in 30 minutes with the follow exercises:

• 1st Corner – 20 Merkins
• 2nd Corner – 20 Jump Squarts
• 3rd Corner – 20 Burpees
• 4th Corner – 20 WWII Sit ups

Mosey Fun Run back to front parking lot. Each PAX member grabs the SF and mosey on.

2 Minutes of Mary – Plank Style

Plank Jacks IC
Up & Down Planks IC
Elbow Planks (1 min)

Numberama, Namerama, YHC took us out.

MOLESKIN

With the weather being the way it was YHC was interested to see who were show up. As the regulars came rolling in, YHC was happy to not have to do this alone.

YHC had lead the first “Old Glory” of year back in Jan when it was cold and wet. Maybe a pattern as begun (well in Circle K’s mind at least)

Mumble Chatter was centered around the races come up this weekend and next month (Colonial 70, Filthy 5k Mud Run, and Bust the Banks Trail Half) that DaVille PAX members were participating in.

The PAX push through it today with the “needle” rain coming down. Each member completed atleast 5 laps of “Old Glory”.

Glad to see Sturgeon back in the PAX. Way to crush it today.

Announcements

• Ashcreek 5k May 20th. Sign up at Ashcreek5k.com and use promo code EARTHDAY for $5 off before the 29th. Use team name “F3RVA” when signing up. 5k is a 8am and Kid’s Fun Run is at 9am. F3 will have a booth. Come out and help spread the word in the community!
• Circle K shared with the weather getting warm it’s great to remind some PAX’s members about coming out
• Good Luck to those running in the Ragnar Richmond, Colonial 70 this weekend!
• Those that want to track their “Old Glory” workouts, here is the link: https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit#gid=235075204

SPIT ON THAT!!

15 men climbed out of the fartsack to greet a perfect morning for a beatdown.  This is what we did:

Mosey to soccer field behind AHS for COP.  Exercises included : SSH x 1 IC (for The Carpenter who is traveling this week), Invisible Jump Rope x 20 IC, LBCs x 25 IC, Up Downs x 10, Merkins x 5 IC, Right handed Annie x 10 IC, Left handed Annie x 10 IC.

Mosey to sidewalk beside parking lot for Indian Run Style Pole Smokers.  Pax member performs polesmokers x 7 and runs to end of line.  Repeato until all Pax have completed pole smokers.

Mosey to soccer goal and line up across the field on the end line for B.O.M.B.S.  Partner up and while one partner runs across the field to the opposite soccer goal and returns running backwards.  Other partner performs exercises.  As a team exercises performed are:

B – Burpees x 50

O – Overhead Claps x 100

M – Merkins x 150

B – Big Boy Situps x 200

S – Squats x 250

Mosey to BBALL courts for suicides.  Regular suicides LBCs x 25 when complete.  Burpee suicide LBC x 25 when complete, Reverse Suicide LBCs x 25 when complete.

Mosey back to Shovel Flag for 4 minutes of Mary.  Exercises included are Freddie Mercury and American Hammer.

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

Announcements

Wilson has a golf tournament May 19, 2017

Ashcreek 5K, May 20, 2017

CVille expansion. Send LabRat names, emails.

New Mechanicsville AO at Pole Green Park in planning stages.  First workout tentatively planned for May 11, 2017.  See Phonics.

NMS : Today, YHC wanted an Interval Workout to really get the lungs burning in preparation for all of the races F3 RVA has coming up in the next couple of weeks.  With that in mind, YHC has been wanting to Q a BOMBS workout since reading the BB from Gumbo at No Toll.  The lungs were definitely awake as there was not mumble chatter from the PAX this morning.  The PAX crushed the BOMBS with just enough time to grab a breath of air before the suicides.  As the PAX was cruising through the suicides, there seemed to be a lot of activity around the parking lot, with students and teachers arriving early.  YHC noticed the early arrivers were watching the PAX, and the looks on their faces said, “These guys are sweating their a@#$@ off, but it looks like they are having a lot of fun.”

It was a pleasure having Paddy Mayo join the F3 RVA Pax the last couple of days.  Safe travels home this morning.

Another workout for the books.  A bunch of old guys worked out.  It was so great, we should all write about it. Post your impression of the workout here.  Be nice, and remember……

Whenever you are resting, someone somewhere is practicing.  And when you meet her, she will beat you.

Namaste,

M. Lab Rat

14 bright tailed and excited Pax members sprang into action on this 4th day of April at the Da’Ville.  Arrivals started with about 10 minutes before 5:30 and with Phonics bringing up the rear.

:

Mosey back to Lacrosse field

Announcements:
Lab Rat is leading the charge to launch F3 Charlottesville. If you know anyone in CVille who might be interested, contact Lab Rat – – f3charlottesville@gmail.com

We will have a table at the Ashcreek 5K. Sign up and EH others to come out.

15 men denied themselves, kicked off the fart sack and punched the Sad Clown Syndrome in the face with a workout that went something like this…

Mosey to the middle school parking lot.

COP (all IC) – 20 mountain climbers, 10 don quixotes, 20 lbcs, 20 merkins, arm circles, 20 imperial walkers, 10 helicopters, 20 mountain climbers

Mosey to the bus loop in between the middle school and high school.

11s – 10 mountain climbers, run the outer loop of the bus loop to the other side, 1 merkin. Decrease/increase until complete. Add one additional loop with 6 mountain climbers / 5 merkins.

Mosey to the front of the high school for mountain climber ring of fire.

20 american hammers IC, 25 mountain climbers IC

Sprint back to the flag

Numberama, Namerama, Announcements, YHC took us out.

Announcements:

• Phonics is seeking to start a new AO in the 23111 zip code. He is eyeing Pole Green Park.
• Abacus is also seeking to start a new AO on Sundays at Atlee and on another morning at Three Lakes Park
• Ashcreek 5K is Saturday, May 20th. Spit is leading the charge. Register here –  https://www.raceit.com/Register/?event=39341. Include F3 as the team name.
• Community Easter Egg Hunt (over 2500 eggs!) at Oak Knoll Middle School THIS Sunday, April 2nd. Food trucks and live music start at 11:30 am. The egg hunt is at 12:30 pm. Bring your family (tons of kids activities) and corn hole boards for some friendly competition. MOST IMPORTANTLY, let’s talk up F3 in our conversations and EH some guys to F3 workouts!

NMS:

The parking lot was empty with a slim 9 minutes to go but then the cars piled in. There was a tangible excitement in the air as 2 FNGs joined up with the PAX and the countdown the start was announced. YHC led the PAX to the original place in the Chickahominy Middle School parking lot where he went just over a year ago for the first time. The app listed the middle school as the location last year so YHC had to find the PAX that morning.

One of YHC’s least favorite exercises is the mountain climber so THAT is what we focused on this morning. YHC weaved the exercise into all parts of the workout and the PAX did not disappoint!

After the COP, YHC led this morning’s PAX on the same path that he took last year to find everyone in the bus loop. Doing 11s using the outer loop of the bus loop provided more fun (and pain!) than YHC anticipated. The mumble chatter was nonexistent because the PAX was focused on getting it done and they did. Spit, Spike, Helix and Abacus lapped most of the PAX multiple times and were particularly strong this morning. The 2 FNGs showed that they were a force to be reckoned with as well.

The PAX let out a loud groan when YHC mentioned more mountain climbers at the end. The groan reminded him of the normal reaction to SSHs. Perhaps the mountain climber will become the new SSH for this year… What would it feel like to do 365 two-count mountain climbers during a workout???

YHC had thoroughly enjoyed Q’ing a ton of workouts the past week in honor of the one-year anniversary of starting with F3. I continue to see the impact that F3 is having in my life and leadership in multiple arenas (marriage, parenting, church leadership, friendships, neighbors, etc).

I will be looking to EH as many men as possible in the days ahead because F3 is the real deal and every man needs help crucifying the Sad Clown Syndrome in his life.

I need help.

We all need help.

Let’s keep pressing on!

The Carpenter