Tag: DaVille

22 men, including 2 FNGs, entered the gloom this morning for a Birthday celebration for the DaVille AO.  This is what happened:

Mosey to center of parking lot (approximately 15-20 yards) for COP.  Exercises included SSH x 1 (for THE Carpenter), Invisible Jumpropes x 26 (for the most PAX at DaVille), Merkins x 10.

Mosey to BBALL courts for Suicides.  Regular, Reverse, Burpee Suicides.

Mosey to hill behind baseball field for Bear Crawl ladder.  Bear Crawl from road up hill, touch outfield fence, run back down hill and perform 1 merkin.  Repeat until perform 5 merkins.

Mosey to elementary school bus loop for Dora 1, 2, 3.  Partner up.  One partner runs bus loop while other partner performs exercises.  As a team complete 100 merkins, 200 LBCs, 365 squats.

Mosey to middle school track.  One lap of interval work where you mosey the corners and sprint the straights.  Merkins x 10 IC upon completion.

Mosey to area in front of middle school.  American Hammers x 30 IC.

Mosey back to flag for Mary.  Exercises were American Hammer x 10, Freddie Mercury x 10, Flutterkicks x 10, Alabama Prom Dates x 10.

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

Moleskin : Daville’s first 530am beatdown was March 22, 2016.  Over the last year, this AO and the group of men that have posted has meant more than I could ever convey in a BackBlast.  When LabRat suggested we start an AO in Mechanicsville, I was all in because YHC would only have to drive 3.5 miles.  Instead of having an AO close to YHCs house, YHC received a great group of guys that YHC call friends and brothers.  Additionally, YHC has strengthened existing friendhships and grown as a man.  This growth has translated into becoming a better father, better husband, better coworker, and better member of the community.  For this, YHC has only the PAX to THANK.  For it is the PAX that energizes YHC to go to bed earlier (sometimes), escape the fartsack, and push myself past the boundaries that YHC would normally impose upon himself. THANK YOU.  The PAX sets the example of how a man faces life’s struggles on a daily basis in a manner that is courageous, patient, and thoughtful.  THANK YOU.  The PAX reminds YHC to put himself 3rd by the way it rallies around fellow brothers in need.  THANK YOU.  The PAX is the engine that drives DaVille and all of F3 RVA.  THANK YOU.

Welcome to Bucketmouth and Sturgeon.  Hope to see you both at future beatdowns.

With THANKS.

Circle K

5 frozen fighters (no FNGs… I wonder why?) and their cars slid into the partially frozen parking lot this morning at DaVille and fired up a beatdown to try to stay warm. The sunny and 70 degree fun fest went something like this…

Mosey down the Atlee high school road to the back near the football field and circle up on the side of the road.

100 SSHs, 10 merkins IC, 20 imperial walkers, 10 merkins IC, 20 don quixotes, 10 merkins IC, arm circles (10 small / 5 large – reverse), 10 merkins IC

Mosey to the road for curb crawls – 1 merkin, bear crawl across the road and increase the merkin. Continue back-and-forth up to 5 and then continue back-and-forth while descending back down to 1 merkin.

Mosey to the middle of the parking lot for Touch a (Frozen) Tree. 10 werkins in the center of the parking lot (spot 525), run to a tree, 10 merkins. Repeat for 10 trees.

Mosey around the long loop on the road by the elementary school, middle school and then back to the start while stopping for 20 merkins at 4 different locations along the way.

Numerama, Namarama, Announcements. YHC took us out.

NMS:

YHC shook his head as he realized a few days ago that he had signed up to Q a few days after Daylight Saving Time (aka Death). He shook his head again last night when he realized that it was going to be right at freezing with rain coming down. He then had a vision of Abacus saying, “THIS IS GOING TO BE EPIC AND GLORIOUS!” and that fired up the engines!

YHC showed up to an empty parking lot and it stayed that way until 5:28 am. Spit sent a text message indicating that he had been up most of the night with his sick daughter and that he was fighting a cough. He made the right call and we missed him. Three cars then came flying into the parking lot and everyone waited until the final 20 seconds before getting out. We then took off running into the wind. Mumble chatter was light as the wind and rain pounded our faces. YHC did have the thought, “This is the dumbest and greatest idea” as the rain bounced off his face.

The theme of the beatdown was “Making the MERKIN Great Again.” YHC has missed the insane amount of merkins that went down in November for the monthly challenge so he decided to bring back some love and respect for the merkin. The PAX did not disappoint with their tireless commitment to this exercise.

The “normal” 100 SSHs warmed up the troops well and then we dropped for what YHC termed some “sloppy merkins” as we put our hands down into pools of water in the grass. There was no hiding from the bitter cold this morning! Most of the PAX turned away from the howling wind and faced away from that exponential pain. This was a scene that YHC had never witnessed.

After getting loose and ready, Phonics found us after running all over DaVille to locate us. T-claps to this man for not giving up and going home to embrace the delayed fart sack!

The PAX pushed through the workout and strangely seemed at home in the midst of the insanity as we ran around the long loop. Pleasant conversations popped up along the way and encouragement was shared by all.

YHC experienced THE fastest namerama and numberama in his almost year of F3. The announcement from Circle K was simply, “It is cold. Let’s pray and get outta here!” YHC agreed and threw down a prayer to finish up the adventure.

T-claps to these men of men who showed up and fought through the beatdown together. We definitely made the merkin great again and we will have this freezing rain memory for many years to come!

The Carpenter

16 souls gathered this morning for another performance of DaVille.  Weather was 70 and dark, but only for a minute.

COP

• SSH
• Copperhead Squats
• Don Quixote (crowd pleaser style)
• Imperial Walker- steam engine style
• Arm Circles
• Crab Cakes
• LBC’s?

THANG

• Sitting on a park bench-  11’s using the bleachers on both ends of the Cool Springs field.  10 dips flapjack to 1 incline APD.  Subtract then add a rep to each and keep going until you hit 1 and 10 reps.  You know the drill
• Lindsays-  Pax choice of exercises…but not burpees, you nutjobs!  Pax settled in to merkins and Freddie Mercury’s.  FM’s were mutated from 2 count up to 4 count to appease the beasts (mainly Spit).
• Indiginous peoples run-  two lines, “The Blue Angels” and “Group B”.  Blue Angels did an extra lap around the parking lot.  Group B worked hard on not puking.  As always, burpees optional.
• Mary-  LBC’s, flutter kicks, American hammers, heels to heaven

Announcements

• Happy Birthday to wild and whacky Emoji!
• Ashcreek 5K has an F3 team!  Rumor has it The Carpenter is working on getting us a booth hook up as well, but he has not finalized the deal with YHC yet.  http://www.ashcreek5k.com/
• HDHH for March here:  http://f3nation.com/2017/02/27/preblast-march-hdhh/
• Thoughts and Prayers for Spit and family as they say goodbye to his Grandmother. She was 98 years young.

NMS

A blank space for DaVille on a Monday morning…..really?  OK, if Lab Rat is nothing else, he’s a gamer and will gladly take two DaVille Q’s in a row.  He really thought long and hard on really punishing the pax for not signing up, but he also knew that what would most likely happen is that he would punish himself more than the beasty pax that frequent the Atlee parking lot…..and that they would probably actually enjoy it.  YHC did however take away the carrot of a Lab Rat Q….no parking lot tracers for you!

We stopped in a new spot in front of the school for the COP…right next to a drain ditch.  The Q had loads of fun yelling down into the hole and hearing his voice echo back.  It doesn’t take much to distract Lab Rat as he missed several of his stopping points on the cadence calling while enjoying his new found toy.  Lab Rat can take a hint though, so when Wheelie started yawning, he figured it was time to move on.

The 11’s took place in an inky black area of the AO, running across a field with no lights and most of the pax wearing black.  More than a few face to face collision close calls kept the pax on their toes.  Although not up to No Toll standards, the field is in great shape, and was a pleasure to run on.  Beats the heck out of the rocky trails for once.  No noggins were harmed during the running of this exercise.

Lindsay’s needed WAY too much explanation.  Obviously, the pax needs more practice counting by 5.  The exercises were left up to the pax to choose.  Yard Sale yelled out BURPEES!  Remind me to never attend a Yard Sale Q, he is sadistic.  Spit demanded 4 count Freddies, which is also pretty wicked, but doable.  The Q was feeling it towards the end, and really struggled to keep his feet off the ground during the American Hammers.  Check off abs for the week.

Awesome to see a couple new’ish faces this morning.  Freezer Burn continues his freshman tear through the Mechanicsville AO’s.  Hopefully he will make it to some downtown locales soon and get to know the rest of the pax.  Also, a tip of the cap to Gum Band for posting up this morning.  YHC has met him before, but it’s been a bit.

Well done this morning, gentlemen!  Make this day yours!

Lab Rat apologizes.

Nine pax gathered this morning at DaVille’s flagship AO to greet the day.  A promise of movement was given as the Q mentioned that gloves would be a good idea.  The Q also made the decision to follow his watch this morning, since neither his wife nor TYA were present to tell him he was wrong….which allowed time for Abacus to float in to the parking lot and round out the pax:

Warmup:  Parking lot tracers (obviously)

COP:

• SSH
• Imperial Walkers with increasing cadence
• Don Quixote’s….obnoxiously slow
• arm circles
• Merkins
• LBC

THANG

-Burpee Blvd:  Starting at Atlee Station, run down AHS Rd doing 3 burpees per light post (15, if you are counting).  The winner and all ties touch the gate and perform 20 merkins, then turn around and head back.  Non-winners stop as they get passed by leader, perform 20 merkins and head back to start.  5 4-count Freddie Mercury’s at each light pole on the way back.  When complete, all pax fall back to the six.

-Suicide/plank:  Big suicides in the parking lot, rest in plank.  Go again when you catch your breath.

NMS

This morning was all about covering some serious ground.  The Q got pretty beat up for staying in one place last time he had the lead, so today was an over-compensation of that.  It really didnt benefit the pax very much though, as only Phonics and Lab Rat were at the “plyo” beat down…and they both enjoyed it.  But this morning was going to be in motion and the Q cannot help that nobody made the trek to enjoy it from Richmond proper.

The usual suspects led the way out of the gate, with Helix, Spike and Phonics setting the pace.  The Q however, was most impressed with the fact that ALL 9 pax finished all burpees (and Freddies by design) before being turned around by the lead pax on the way out from the gate.  Total distance to the gate BTW is about .8 miles….making the numbers for the exersize:  1.6 miles run, 20 merkins, 45 burpees, and 150 Freddies.

The suicide sequence was a bit of a mess at the end, as YHC initially had planned a relay race, but didnt want the pax to spend the majority of the last 7 minutes in plank waiting for somebody else to run.  He improvised on the fly to ensure maximum effort by all members who had something left to give.  It might have been messy, but the Q thinks it was effective.  Mucho props to Opus for dead sprinting that last 100 yards and totally blowing by Lab Rat, who could not keep up.  Opus has come a long way, baby.

Also, solid work to Neck Brace for being aggressive on the Freddies.  Extra credit is extra credit, even if it is due to bad math.

This is where the Q inserts something inspirational to bring it all back around, but Lab Rat is running low on inspiration at the moment.  So I will just leave you with this:  go forth and do good things.

Lab Rat out.

Psalm 23:4 “Even though I walk [workout? do burpees?] through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff they comfort me.”

10 warriors, including 1 FNG, left their beds and pillows in order to enjoy a beat down in the gloom at DaVille this morning. The shovel flag was smashed into the ground, cars stormed into the parking lot and the workout went something like this…

Mosey to bus loop and move off to the side…

COP

50 SSHs, 10 Don Quixotes, 20 Freddie Mercuries, 20 Imperial Walkers, Arm Circles (10 / 5 – reverso), 50 SSHs

Mosey to the tennis courts behind the middle school

Count off by 4, go to your station number and work through the following:

• Station 1 (Merkins), Station 2 (WWII situps), Station 3 (Werkins), Station 4 (American Hammers)
• Round One – 15 of each exercise, bear crawl between 1 and 2, 3 and 4, crab crawl between 2 and 3, 4 and 1.
• Round Two – 10 of each exercise, bear crawl between 1 and 2, 3 and 4, crab crawl between 2 and 3, 4 and 1.
• Round Three – 5 of each exercise, lunge between all stations
• Meet in the middle upon completion to plank

The Valley of the Shadow of Death

Mosey into the darkness and through the valley and back up to the far fence for 11s

• 10 burpees, sprint through the valley and up and then 1 LBC
• Decrease burpees down to 5 (due to time constraint) and increase LBCs up to 6

Mosey back to the Flag

Numberama, Namerama, Announcements, Spike took us out

Announcements – Ashcreek 5K (http://www.ashcreek5k.com) on May 20th, 3rd F spiritual workout (The Shining) at Rise & Shine Diner on Thursday mornings at 6:30 am.

NMS

YHC wasn’t sure what to expect since Circle K and Lab Rat were taking a road trip to No Toll this morning, Emoji was away on business, Abacus had an early meeting and others had shared that they were more committed to their pillows than the discipline of working out…

The PAX came to work and we worked hard. There was limited mumble chatter during the bear crawls and crab crawls except for Mudface and Yardsale. They may have been implementing a strategic delay tactic to survive. YHC has to admit that he thought that there were two tennis courts instead of three. He called an audible for the third round and switched up the crawls to lunges. That didn’t make it easier but it tricked more muscles.

YHC promised some new territory this morning and he delivered by taking everyone into the “valley” behind the tennis courts. Psalm 23:4 came to mind in planning for this workout in the valley (Even though I walk [workout? do burpees?] through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff they comfort me.) All kinds of connections can be made with this…

This valley is a far cry from some of the terrain that is available at Dogpile and other AO’s but it gave us a taste of the ups and downs. Kit Kat located a massive hole in the ground that could have taken someone out and smashed an ankle for months. He graciously dropped his jacket over the hole so as to avoid unnecessary screams and potential crutches. Has anyone ever posted with crutches before? That thought went through YHC’s mind…

It is getting lighter outside and the rising sun provides some breath-taking views in the morning. Every member of the PAX should be encouraged by the benefits of the discipline of getting up and stepping up to fight back the Sad Clown syndrome and rejecting mediocrity through posting to these workouts. Every day is a gift and F3 shines a bright light on that truth as we get to fire it up with other men who are looking to go on offense in this world.

Let’s keep pressing on!

The Carpenter

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

14 faithful and 1 extreme LIFO came out on this windy Tuesday morning to see the return of Old Glory to DaVille. This is how it went down:

Mosey around the HS and MS (about 1/2 mile) with shovel flag

Short COP
– LBC’s IC x 25
– Crab Cakes IC x 15
– Arm Circles x10 small x5 big reverso

Old Glory Main Event

Complete 2 laps around the soccer field = 1 rotation with the following exercises:
– Lap 1: 20 Merkins at shovel flag, 20 Jump Squats at far corner
– Lap 2: 20 Burpees at shovel flag, 20 WWII Sit Ups at far corner
Complete as many rotation as you can in 30 minutes

Victory Mosey
Person in lead carries flag, exchange the flag when passed. Mosey around the HS and MS (about 1/2 mile)

Numberama/Namorama

Abacus took us out

Moleskin

Phonics had the original Q this morning but it seem the winter bug got him so a fartsack morning was needed. He posted on  DaVille FB Messenger asking for someone to Q in his place. Since no one spoke up YHC decided it was time to bring back Old Glory.

Old Glory was one of YHC’s first experiences of F3 (Thanks TYA) and since it has been 7 months since it’s been at DaVille it was time for a return.

YHC decided the break up the traditional one mile warmup run since most of the PAX was still recovering from CSCAUP this weekend. The PAX was ok with this.

Mumblechatter  was low today mainly do to the fact that the PAX was focus at the task at hand.

Shout to Abacus for leading the PAX with the most rotations (5.5) and to Atlas for pushing himself to finish.

Stay tune for more Old Glory workouts at DaVille soon

Announcements:

• Some F3 RVA shirt still on discount sale. See Lab Rat if you want one
• AshCreek 5k May 21st. Look to have a F3 Team represented at this event in our community. $25 if you sign up before May 6th. Register under F3RVA. See link for sign up and more details http://www.ashcreek5k.com/
• I have created a new Old Glory tracker on the Q signup sheet in google docs for those that want to see how much stronger they get. See the link below: https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit#gid=235075204

SPIT ON THAT!!