Tag: DaVille

9 DaVille Faithful showing up on this lovely sunny and 70 (27 and cloudy so close enough) Valentine’s Day for a personal beatdown they requested (they just didn’t know it).

This is how it went down:

Mosey to the track next to Cool Spring ES

YHC made a declaimer that all exercises today will be ones that the PAX requested on FB earlier this week.

COP 
-SSH IC x 25 (would have been 100 if The Carpenter had posted)
-Copperhead Squats IC x 20
-Crab Cakes IC x 15
-Merkins IC x10
-Arm Circles IC x10 small x5 big reverso

Mosey to the pull up bars

Burp Up Special: Pax split into two group first group completed Burp ups x2 and second group completed x10 dips. Groups switch then rinsed and repeated with Burp ups x4, x6 and Dips x15, x20

Mosey to the bus loop

Descending curb crawl:  Bear crawl between curbs perform 6 merkins, bear crawl back 5 merkins.  Repeato until perform 1 merkin.

Mosey to basketball court

Burpee Suicides: Suicides but completing one burpee at foul line, 2 burpees at half court, 3 at foul line, and finally 4 endline

Mosey to the wall

Triple Check: In teams of three; One member completes donkey kicks, second member bear crawls to three member (about 100 ft) who completes Burpees. Counties until 3 sets are completed

Touch a tree: In teams of two; one member completes Balls to the wall while second member touches 5 trees. Switch then repeat with touching 10 trees

Mosey to front of the school

Tunnel of Love: While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Repeato until the Pax reaches the the shovel flag

Numberama/Namorama

YHC took us out

Moleskin

As YHC noted at the beginning since today was V-Day it was only fitting to share some love with the PAX. YHC posted on The F3 Mechanicsville FB Messager asking for the PAX to give their 3 favorite types of exercises (and by favorite YHC means the ones that the hardest for you). Here were the answers:

-Running (PAX ran about 1.75 miles)
-Burpees (completed about  50 to 75)
-Pull Ups (completed 12)
-Bear Crawls (completed this twice)
-Donkey Kicks (check)
-Balls to the wall (check)
-100 SSH (Carpenter couldn’t make it so this became 25)

Other exercises were added to fill in the gaps

Mumble Chatter was centered around LabRat complaining he didn’t bring warm enough gloves and the kettle bell workout tomorrow.

Shout out to Putt-Putt for posting consistently posting twice a week and pushing through this workout.

Announcements

-Mechanicsville New Kettle Bell AO begins tomorrow at Washington/Henry ES. See LabRat if you need a kettle bell
– LabRat is taking donations for a homeless shelter kitchen dinner next week that a member of his church is leading

SPIT ON THAT!!

15 F3 RVA men awoke to short sleeves weather in February and attacked DaVille.  YHC planted a Shovel Flag and it went something like this:

Mosey to soccer field for COP.  Exercises included:  Invisible Jumprope x 10, Don Quiote x 10, Monkey Humpers x 10, Gas Pump x 10.

PAX lined up at one end of field and performed Lt. Dan’s 100 yards to warm legs up.

Quater Pounder : Pax lined up at one end of field and Sprint to 25 yd line for 25 Burpees, run backwards to starting point, Sprint to 50 yd line for 50 squats, Sprint to 75 yd line for 75 mountain climbers, run backwards to starting point, sprint to 100 yd line for 100 SSH, run backwards to starting point.  Plank until all PAX complete.

Burp Back Mountain : Pax partners up.  One Pax runs backward to 50 yd line and then sprints back to starting point while other Pax performs burpees.  Repeato until Pax team completes 100 burpees.  Dead Dog until all Pax complete.

Mosey across field for Ring of Fire Medley : Monkey Humper Ring of Fire, Merkins Ring of Fire, LBC ring of Fire all in succession without rest.

Mosey to BBALL courts for Suicides : Regular Suicide, Burpee Suicide, Revers Suicide with LBC x 25 at end.

Mosey back to SF for 3 minutes of Mary.  Exercises performed Flutter kicks x 25, Freddie Mercuries x 25.

Numberama, Namearama, YHC took us out with Prayer.

Announcements : Smoeky Mountain Relay-see TYA, Ragnar-See Labrat or Toga

Moleskin : What a treat it was when YHC woke up to 53 degree weather for a beatdown.  While it is always 70 and sunny in F3 RVA (if you do not believe that, just ask TYA or listen to a F3 RVA Podcast), it was great to have the actual temperature approach 70 and sunny.  YHC wanted to introduce the DaVille PAX to some new exercises that involved a fair amount of running.  Throw some backwards running and burpees in the mix and everybody was breathing heavy very quickly.  That being said, The PAX accepted the challenge and crushed this mornings beatdown.

A couple of observations from this morning:

Never ask Abacus to draw a straight line as he started on one side of the field and ended up on the other side while doings 100 yards of Lt. Dan’s.

While Emoji still cannot count, he can knock some Burpees out of the park.

Gas Pumps were a hit.

Monkey Humpers suck.

Way to work this morning gentlemen.  Thanks for allowing me to step out front.

Circle K

Eleven intrepid men – which included two south-siders (south to DaVille that is) – presented themselves on a dark frigid morning for YHC’s first DaVille Q.  This is more or less what transpired…

COP:  SSH, DQ, Merkins

Red Barchetta:  Flutter kicks (100), LBC (75), Mountain Climbers (50), Merkins (25).  Perform each at corresponding yard-line after out and back suicide run.

Donkey Kicks (10, 20, 30):  After each set Polar Bear crawl out, then crab-crawl back.

Catch Me If You Can:  Partner runs backwards around bus loop while partner does 5 burpees, run and tag partner then swap. Two laps around.

Jacobs Ladder:  1 merkin, 1 J-Squat, 1 Burpee.  Ascending to 7 for each.  Perform across 3 alternating points across b-ball court….running from point to point.

Mary:  LBC’s (30), Rosalitas (30), Box-Cutters (20)

Moleskin:

YHC wanted to end the month with a bang, which thus led to his innaugural Q at DaVille.  Having posted there only once before – in the dark – he required occasional orientation.  This was evident as he prepared for the Red Barchetta, where the PAX had to confirm for him both a) they were truly standing on a soccer field and b) the true direction of the goal line.  Having that settled, YHC expressed his disdain for the band Rush as he went through the details of the exercise.

Having remembered it was too cold for fireflies, YHC realized the periodic glow of lights he witnessed was from those checking their wristwatches.  Concerns then arose that the PAX was growing bored and feeling un-challenged.  To hopefully remedy this, he threw in his beloved Jacobs Ladder at the end…in the hope it would fill the void.

On a more personal note, after posting 30 days this month, this concluded YHC’s own personal csaup for the month of January….one cannot stress enough how stupid and utterly pointless this was – thus the title of today’s BB.

Announcement:  Lab Rat has one more DaVille shirt to unload at a bargain price.

Saab abides

A friendly 15 hit the pavement and graced Atlee High School this morning with their shining happy faces.  Spit and Circle K raced to put up the shovel flag, and Spit won (he had a head start though).  The weather was dark.

Parking Lot Tracers

• TYA rant.

COP

• SSH
  • TYA rant
• Copperhead squats
  • TYA rant
• Don Quixotes
  • TYA rant
• Arm Circles
• Merkins
• LBC’s
  • TYA rant
• Crab Cakes
  • Entire Pax rant

THANG

Mosey to elementary school for “the hard way” track work:  Run track, stopping as a pax every 5 minutes for 25 merkins + 25 squats.  Extra credit stations along the route inculded (but not limited to) bleacher dips, AMRAP pullups, sprints, karaoke, LBC’s.

Roll back to the six:  Run back to flag, with the Q kicking anybody back to the six that caught up to him, until finally he rolled back to the six as well.  This quickly transformed into whomever was leading at the moment to roll back to the six.  Picture perfect.

NMS

This was probably the easiest (to lead) workout YHC has ever Q’d, even with TYA’s watchful eye and liberal critiquing…..a true you v. you workout.  Once the COP was over (yes, that happened after Parking lot tracers) and instructions were given, everybody was pretty much on their own and all the Q had left to do was monitor the time.  Plan was to get 6 sessions in, but we only managed 4 due to the distance from the flag and extended COP.  If anybody didnt work up a sweat this morning though, it was his own fault….but everybody seemed pretty lathered up.

TYA was in rare form this morning, commenting first on the order in which things were taking place (he is not a fan of tracers before COP), and then he lost his marbles when faced with the “DaVille count”.  Insert Upchuck counting in broken spanish and Emoji throwing out random numbers, hilarity ensued.  The entire Pax lost it when Lab Rat tried to rotate during Crab Cakes.  This was definitely one of the rowdiest COP’s in a while.

Over at the track, the code word for the 5 minute mark was “tomato” (this is Hanover, you know).  This brought a brief discussion up regarding “safe words” and what words would make terrible safe words.  Tied for first in YHC’s mind were “more” and “harder”.

If you really want to get grossed out, talk to Emoji and ask him about how his wife is similar to Doc Ock.

Standout effort from the Q’s eye this morning goes to Opus, who is finding out that getting stronger at F3 just means you get to do more stuff.  Also, notable mention to MudFace, for pushing thru a run-heavy workout.  Great work from everybody this morning.  Lab Rat could not have been more proud than seeing all the pax rolling from the front to the back on the run to the flag.  Poetry in motion.

Random note:  Spike now has an F3 shirt.  We will be looking for that VQ, soon now!

A great workout and lots of laughs this morning, gentlemen!  It was truly a pleasure this morning.

Announcements:

• Frozen Triangle CSAUP:  Saturday at 6 a.m. starting at DogPile.
• Lab Rat has 1 DaVille XL shirt left, $25.  Get with him if you want it.  He also has a fistful of free F3 stickers he keeps forgetting about.  They are a micro-step below mandatory on your car.

Lab Rat out.

 

 

13 PAX drove over snow and ice in order to slam into the Atlee High School parking lot this morning for Daville. The PAX gathered for some quick hellos and then the fun began. YHC instructed the PAX to grab a big ball of ice or snow and then mosey over to the bus loop.  Here is how it went down…

Snowdown Warmup

The PAX slammed the snow & ice balls to ground.

100 SSHs, 2 minutes of LBCs, 10 Don Quixotes, 10/5 arm circles forward & backward.

Mosey over to the field.

Snow Pyramid (Igloo?)

Line up in front of the goal posts.

1 burpee, 2 merkins, 3 wwII sit-ups, 4 jump squats – run across the field to the other goal post.

5 burpees, 6 merkins, 7, WWII sit-ups, 8 jump squats – run backwards across the field to the goal post.

9 burpees, 10 merkins, 11 WWII sit-ups, 12 jump squats – run back across the field.

13 burpees, 14 merkins, 15 WWII sit-ups, 16 jump squats

Touchdown Al Gore until everyone finished.

5 pull-ups on the goal post or the pull-up bars on the far side of the field.

Mosey on the road around to the gate. LBCs until everyone caught up.

Snow Crunch

Run the (icy) road that loops back to the far side of the high school. Stop and do 10 LBCs at every other light post.

Mosey back to the flag. 10 SSHs… Number-rama, Name-a-rama, COT.

SPIT took us out.

6 gathered for coffeeteria at the Starbucks in Kroger afterwards.

Moleskin

Most of the PAX stayed in their cars until the final seconds before the beginning of the festivities. YHC called for each man to grab a large ice or snow ball and run with it. The mumble chatter wondered if we were going to carry these ice balls for the whole workout. That question was answered after the PAX circled up for the initial exercises.

The theme of this workout was “The Snowdown Throwdown.” YHC did not want to hide from the snow and ice. We were destined to attack and tackle the snow and ice head on. Why not show who is boss by smashing ice balls into the ground? That is what we did with vengeance.

The bone-chilling cold was starting to take root after the throw down so YHC decided to fire up 100 SSHs to take care of that issue. Problem solved! Groans went up as YHC called for 2 minutes of LBCs on the snow. Many groaned as the 2 minutes seemed to last forever. One voice exclaimed, “Did you say 2 minutes or 2 hours?” YHC’s response? “You just wait…”

The run over to the track and field provided a preview of the icy challenge as many tried to avoid the black ice, white ice, green ice, any ice… The transition to the snowy field was somewhat welcomed in contrast to the ice. The PAX tackled the exercises in style, including sprints across the football field. The lone lacrosse goal in the field almost captured some as we sprinted for the touchdown but no injuries were reported. Pull-ups on the goal post brought laughter and multiple Christmas Story references of “don’t put your tongue on that bar…” Slightly awkward but appropriate for the moment…

The PAX smashed the full loop around the three schools with LBCs on the icy road. Some took the wiser route of running on the sidewalk while others fought through the challenge of running on ice.

We had fun this morning for sure. The large amount of running may not have been universally embraced by all but it kept us moving.

I couldn’t have been prouder of this team and the commitment to getting stronger together.

7 faithful men showed up in the heavy rain to post at the first DaVille workout of 2017. Life jackets were handed out and the PAX got to work:

Warm-up

Parking lot Tracers (in honor of LabRat)

COP

• SSH x 25 IC
• Imperial Walkers x 20 IC
• LBC’s x 20 IC
• Crab Cakes x 15 IC
• LBFC’s x 10 IC
• Arm Circles x 10 Small / 5 Big Reverso

Triple Check

Donkey Kicks
LBC’s
Run across the parking lot and back
3 Sets each

The Beast (Parking lot style)

PAX choice of 6 exercises. Exercises completed:

• Burpees (Emoji’s Choice)
• Jump Squats (Sugar Baby’s Choice)
• 2 count America Hammers (Toga’s Choice)
• Diamond Merkins (Helix’s Choice)
• Squats (Mud Face’s Choice)
• SSH’s (Wheelie Choice)
• Bonus Round – LBC’s (Spit’s Choice)

Mosey to the Flag

Ring of Fire

Numberama/Namorama

Emoji took us out

Moleskin

LabRat had the Q this morning but feel victim to the Punisher chills (The Carpenter got it as well) and ask on the FB chat if anyone could Q. YHC allows other first to speak up but after no takers, a plan was put into place. (Toga felt the chills was a lame excuse)

The PAX showed up to the rain slowing down thinking we maybe able to get by with out being poured on, mother nature has different plans. By the time the beast had begun the heavens had opened up!

Mumble Chatter was mainly about LabRat being a no show, how heavy the rain was getting, and also an update on Emoji M.

The PAX was truly a PAX today. Members would complete their exercises during the beast and immediately turn around a complete with the other PAX members still working. YHC was very excited to see this.

Announcements

• Emoji’s M is at home recovery well from her surgery (she has been battling breast cancer over the last 6 to 9 months)
• Need some to sign up and Q The Creek on Friday.
• LBC’s Monthly Challenge – Janurary. 10k is the Goal. See link below to sign up!
  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=656233322

SPIT ON THAT!!

6 pax plus one FNG showed up for this last workout for 2017 for DaVille.  This is what transpired:

Mosey to the side parking log

COP

• X25 SSH
• X25 Imperial Walkers
• X25 Don Quixotes
• X25 Invisible Jump Ropes

X2

THANG

Mosey to soccer field:

“In It Together Forever”:

• Sumo Squat Walks (Legs more than shoulder width apart, half squat, walk 3 steps, deep squat, repeat) to Cone 1 Crab walk (15 yards)
  •     LBCs (10 once last person arrives)
• Deep Lunges to Cone #2 (15 yards)
  •     Freddie Mercuries (10 once last person arrives)
• Polar Bears to Cone #3 (15 yards)
  •     Box Cutters (10 once last person arrives)
• Rabbit Jumps to Cone #4 (15 yards)
  •     V Sit-ups (10 once last person arrives)

Move cones out 3 Paces and repeat

Move cones out 3 Paces and repeat

Leg / Arm / Core Challenge

Number off to make teams

• Leg – Mud Face and Guppy
• Arm – Suitcase and Kit Kat
• Core – Opus and Spike
• Timer – Abacus

Challenge 1

• Mud Face challenges Suitcase and Opus to most squats in a minute
• Mud Face wins
• Mud Face chooses for pax to lunge to 2 poles  and run back to cones

Challenge 2

• Kit Kat challenges  to reach their age in Merkins first (Guppy to do 3x of age)
• Guppy wins
• Guppy chooses to do parking lot suicides

Merk, Merk, Bear

• Bear 1 – Spike
• Bear 2 – Opus
• Bear 3 – Guppy
• Bear 4 – Mud face
• Bear 5 – Abacus
• Bear 6 – Suitcase

Mosey back to Flag

10 American Hammers

COT/Namorama

Moleskin

A light crowd was out today as the temperature soared to 58 degrees.  The wind was present as most of the pax hid in the fartsack.  An extended warm up was provided as YHC wanted to keep the pax guessing.  During the first round of exercises FNG Suitcase joined the fun.  The Pax then ran to the soccer fields and saw cones already laid out for them to enjoy.  Gulps and gasps were heard as the pax understood that this period of pain was planned.

Instructions were provided on each of the exercises and the pax tore at the box.  A new exercise was introduced – – > Sumo Squat Walks.  A YHC brainchild as he thought of honoring Mud Face and his leg power.  Once round one of In It Together Forever was completed, the cones were moved out 3 paces, and round 2 began.  Chatter was heard but it wasn’t coherent.  Once round 2 was done, we moved the cones out 3 more feet and the chatter died away as breath was saved for round 3.

Next up was an opportunity for the pax to challenge each other.  We number off and the 1s were given team “legs”, the 2s were given team “arms” and the 3s were given team “core”.  The winner of the challenge (chosen by legs then by arms) then got to choose an exercise for the pax to tackle.  In Challenge 1 Mud Face challenged the others in group 1 (suitcase and opus) to do as many squats as they can in a minute.  Group 2 got in an Al Gore position to watch. Quickly, 20 seconds, they all learned that a minute is a long time.  We also learned that Mud Face can knock a boatload of squats!  Upon winning, Mud Face struggled with the exercise he wanted to choose.  He settled on lunges to 2 light poles.  Holy Smack – after a ton of squats… That hurt.  Next challenge, the groups changed and Kit Kat challenged the others to do their age in Merkins the fastest.  Guppy, being 13 had to do 3x his age – 39.  Off they went and Guppy, with the wings of youth, was able to finish before the others.  His exercise for the pax was suicides.

YHC, wanting to introduce a new exercise he cooked up with his M, moved the Pax quickly to the next ball of fun – Merk, Merk, Bear.  The Pax circled up and started doing Merkins.  YHC choose Opus to go around and tag everyone and say Merk.  Then Opus got to choose one and say “Bear”. At that point both him and the tagged “Bear” chased each other around the circle in a bear crawl to the emptied spot.  Opus got around to the spot without being tagged and was able to join  the circle of Merkins.  And repeat.  Lots of joy was had as the pax really turned it on to escape their friends grasps.  After almost everyone had a chance to chase or be chased, the pax picked up the cones and returned to the flag.  25 American Hammers were knocked out before we finished up with Number-rama, Name-a-Rama and Abacus closing us with a prayer.
Announcements:

• TheCreek needs a que for this Friday
• CSAUP Saturday January 21st. 9 to 10 mile run with short AO in between. 3 to 4 hour with cook out afterwards. See Circle K and more Pre-blast for details
• LBC’s Monthly Challenge – January. 10k is the Goal. See link below to sign up!

https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=656233322

• Order your Focus Prayer Books by paying Abacus $20 and going to this link and filling out the form – – – http://www.paracleteanswers.com/material.html

13 faithful put on their antlers and came out for part 1 of the 2016 Reindeer Games!!

Here is how the competition went down:

COP

SSH x 25 IC, Don Quixotes x 10 IC, Feddie Mercury x 20 IC, LBC x 15 IC, Merkins x 15 IC, Arm Circles IC

Mosey to side of the HS

Dasher’s Triple Check

Chestnuts to the Wall
Burpees
Run across the parking lot and back
3 Sets each

Mosey to the soccer field

Dancer’s Quad Pack

In teams of 4 (one member at each corner of the field) complete the following:

• American Hammers
• Mtn Climbers
• Jump Squats
• Box Cutters

First teammate completes 25 American Hammers then Karaokes to the next corner and tags 2nd teammate. 2nd karaokes to 3rd teammate and so on. 4th teammate completes 25 American Hammers then karaoke to tag 1st teammate. Continue until 1st teammate returns to American Hammers and go back to grab the rest of the PAX.

Mosey to the basketball court

Prancer’s Suicides

Teams of 3. First member complete bear crawl suicides at foul line, half court, foul line, endline (opposite in). Other teammates are in elbow plank position with either left or right leg high. Continue till all have completed suicides.

Mosey back to the flag

Numberama/Namorama

Emoji took us out

Moleskin

YHC had been up throughout the night fighting the cold bug but nothing was going to stop him from Qing today.

Showing up early the flag was planted and a return to warmth of the clown car was needed. The rest of the PAX waited in their’s  as well until YHC got out for good.

YHC explain to the PAX that this was only part 1 of a three part series. Leaving them in suspense of what is to come.

It was asked “Who can name all of Santa’s reindeer?”, Opus spoke up in song and answered correct. The PAX was impressed with his vocal skills.

Chatter was to a minimum except for Abacus who made it very clear he was not a fan of Santa’s reindeer.

It was good to see Saab and Lockjaw. Thanks guys for making the trip up north!

During Namorama, Spike who must have exhausted himself during the workout, said he was “Spit” the PAX quickly yelled out “IMPOSTER”

Announcements

• Third F AO “The Shining” this Thursday 6:30am at Rise and Shine diner in Ashland.
• Reindeer game to continue at The Creek on Friday and Dogpile on Saturday

SPIT ON THAT!