Tag: DaVille

15 Faithful returned to DaVille for a chilly morning F3 style. Circle K planted the first Shovel Flag with Abacus (asked by YHC the day prior to bring the Shovel Flag) soon after arriving with one of his own – both ended up being planted. Pax mosey around the parking lot and circled back to the front of Atlee for COP:

 

COP

SSH x 30 IC

Don Quixote x 25 IC

Jump Squats x 20

LBC x 20 IC

Dying Cockroach x 20 IC

Merkins x 20

Arm Circles x 10 small x 5 big – Reverso IC

 

Triple Check: (Groups of 3)

Wall Sits (3 sets)

Merkins (2 sets) as many as possible

WWII Situps (1 set) as many as possible

Sprint to edge of Parking Lot & back (3 sets)

 

Man Makers

4 sets – Run the length of the soccer field with bear crawls and merkins called out by the Q

 

After each set an exercise was selected by a member of the PAX:

Set 1: Merkins x 10

Set 2: American Hammers x 10

Set 3: Burpees x 5

Set 4: Countdown to Mosey for Poll Smokers

 

Poll Smokers

Poll Smokers with each Pax member performing 5 merkins, then reveso.

 

****Mosey to Football Field Parking Lot****

 

The Gauntlet

Burpees performed at each speed bump while increasing the amount at each speed bump by 2. Al Gore until all members of the PAX have performed the desired amount, then run to the next speed bump. All meet at the last bump to plank it out. Mosey to Flags.

 

Ring of Fire

Circle Up around the flags in plank position. One at a time, each member of the PAX performs (5) 10 merkins – ending with with Q.

 

Moleskin

Glad everyone was able to make it out on the cold November morning. Everyone dressed accordingly and with gloves on hand. Unexpectedly, Circle K arrived with a Flag Shovel in hand, unaware the YHC had asked Abacus to bring one the night before. Abacus shortly arriving there after proceeded to plant Ol’ Glory next to Circle K’s. Hence the name of this post.

 

YHC proceeded to mosey around the parking lot at an unexpectedly quick pace being his first Q. After a circle around, DaVille circled up infront of the High School for COP. Soon after, Triple Check was revealed and judging by murmurs in the PAX was a favorite during the early morning.

 

After the Triple Check, the Pax mosied to the soccer field for an unexpected treat – MAN MAKERS!! A personal favorite of YHC back from football practice during his time in high school. Then a segway into poll smokers, with the gauntlet soon after, proved to be sufficient for this morning’s faithful and was confirmed by heavy breathing while circling up around the flags.

 

It was an honor to be YHC this morning and I appreciate all of those who showed up! Glad to finally get the virgin Q over and done with. See you guys next week!

 

17 Faithful and 1 FNG came out to the polls of Dville on this chilly election morning.

Shovel Flag was planted by Circle K and Pax Mosey to basketball court for the COP:

 

Election Style COP

SSH x 50 IC

Don Quixote x 25 IC

Squats x 25 IC

LBC x 25 IC

Dolly x 25 IC

Dying Cockroach x20 IC

Arm Circles x10 small x 5 big reverso IC

Merkins x 45

 

Four Corners (Election Style – Battle ground states)

PA  – American Hammers (2 count) x 25

Ohio – Mtn Climbers (2 count) x 25

FL – Alabama Prom Date x 25

VA – Merkins x 50

Michigan – Burpees x10

Repeat Exercise

 

“Poll” Smokers

Pole Smokers with each PAX member doing 10 Merkins

 

The Donkey will get you!

Partner up – 1st partner does Donkey kicks while 2nd partner touches 5 trees, switch, repeat x 3

 

 Respect to the Flag

Circle up around the shovel flag, Bear crawl to the flag, 5 Merkins, Bear crawl out, 5 Merkins

COT/Namorama

YHC took us out

 

Moleskin

YHC showed up very early to find the parking lot 1/4 full with people waiting to vote. This excited him even more for this election day theme.

The PAX showed up in the appropriate attire coinciding the almost freezer temperature except for Abacus. He posted still in shorts and T-shirt, Hardywood would be proud.

Mosey to the basketball with a brief “Good Morning” was had with the election volunteers then work was to be done to get the 270 votes need to win the election. COP included 270 reps for all exercises.

Another short mosey to the soccer field to start another election. The PAX traveled the country to the battle ground states to collect another 250 electoral votes need. But wait! We are 20 short of the 270?!? Well a special trip to Michigan for the last 20 will be needed then! The PAX reluctantly agreed to disagree.

While completing the Four Corners the YHC saw this figure in the gloom. Toga decided to make an appearance. Welcome Toga! Glad you could make it!

Abacus asked if the Burpees could be used for the Merkins challenge (he after all is trying for 10K). YHC agreed they would count as long as “true” Merkins were completed during the Burpee.

Chatter was strong throughout except for when the Donkey decided to show up for this election. Better watch out for that Donkey!

During repeat to the flag the YHC explained that no matter if we are Donkey, Elephant, or whatever, we are one nation and the flag symbolizes that. My we never forget this!

Welcome to the newest DVille PAX member Gecko!

Also welcome to EF Hutton for making the trip to the north side for the 2nd time this week!

After COT some PAX members went right to vote but coffee was had with Abacus, Opus, Emoji, and THE Carpenter.

Those keeping count for the Merkins Challenge. 165 Merkins, 185 if you include your Burpees

It was honor for the YHC to lead this PAX. Thanks to all for your support throughout!!

 

SPIT ON THAT!!

20 F3 RVA men entered the gloom on the first day of November to begin the Merkin Challenge and this is what we accomplished:

Mosey to front corner of parking lot for plank, Merkins x15 IC.

Mosey to parking lot entrance for 2.5K the Hard Way.  Run circuit around all three schools stopping at four designated points for Merkins x25 and Squats x25.  Complete loop as fast as you can, collect the six for plank at bus loop.  Merkins x20.  Ascending curb crawls at bus loop.  Bear crawl across, Merkins x1, bear crawl back, Merkin x2.  Repeat x8.

Mosey to behind AHS for Pole Smoker Indian run.  PAX grabs a pole and holds feet six inches off ground.  First PAX performs pole smokers x5 and runs to end of line.  Repeat until all PAX have completed pole smokers x5.

Mosey to BBALL courts for interval work.  Sprint 1 side of court. mosey three.  Sprint 2 sides of court, mosey 2.  Repeat until sprint all sides.

Line up for suicides.  Regular suicide, Reverse suicide.

Mosey back to Shovel Flag for Mary.  Exercises performed included, Alabama x25 IC, American Hammer x35 IC, Freddie Mercury x20 IC.

COT, Numerbarma, Namearama, YHC took us out with prayer.

NMM : As Mr. LabRat was tying his shoes this morning, he mentioned that he was glad he did not have to do any running, as the October Monthly Challenge was complete.  Little did he know that YHC was starting off this morning with a 1.5 mile interrupted by 100 merkins and 100 squats.  The PAX got spread out along the route making the first part of the workout truly you against you.  As always the PAX pushed through as we got straight to business this morning.  Lots of mumble chatter was heard during the ascending bear crawl as we finished our merkins for the first day of the November Monthly Challenge.  186 total for the day. Your welcome.

Welcome to FNG, Neckbrace.  Hope to see you at many more future workouts.

Great work by the entire PAX this morning.

Circle K

Announcements

F3 Tidewater expansion begins this weekend.  EH all contacts in Hampton Roads area for first workout this weekend at Mt. Trashmore.  Contact Toga if you want to make the trip.

November Merkin Challenge.  5000/month or set your own goal.  If you need the spreadsheet shared with you to document your progress, let YHC know and I will get it to you.

13 Regulars and 4 FNGs posted to Daville to gaze upon a star filled sky, play some baseball  (F3 style) and enjoy the gloom. Here is how it went:

Circle K pointed YHC to a field, Mosey over to field

COP: SSH, Merkins, Heels 2 Heaven, Don Qs.

Break out glowsticks to make a baseball Diamond. 4 stations, where the numbers added up to #  of years since World Series appearance. Count was 27 on 1st, 17 on 2nd, 17 on 3rd, 5 on home.

Game 1- Merkins, American Hammers, Shoulder Press, Burpees.  CUBS WIN

Game 2- PLTs, Mtn Climbers, Heels 2 Heaven, Burpees.  INDIANS WIN

Game 3- Jump Squats, Plerkins, Alabama Prom Dates, Burpees.  CUBS WIN

Game 4- CDDs,  Freddy Mercurys, WWII situps, Burpees. CUBS WIN

Game 5- Merkins, AmericanHammers,  Shoulder Press, Burpees. INDIANS WIN

Game 6- PLTs, Mtn Climbers, Heels 2 Heaven, Burpees. CUBS WIN.

Celebrate with 15 Burpees!

Mosey to parking lot. Polar bear 50 yards. Mosey back to flag, Ring of Fire Merkins. YHC took us out and Tigger did as well.

NMS- YHC tried to make his maiden voyage to Daville count. Whether the PAX did 4 to 7 “games” depended on time, 6 was about right. It has been a year since glowsticks made it out on a Honeydo Q but Circle K remembers from past beatdowns and knew the PAX was in for some fun. After YHC declared game 1 for the cubs some pax began to root for the 4 game sweep, alas the Indians made it a series.

It has been a while since Partner Shoulder Presses made it into the gloom, and Plerkins are a hit in Daville now too. YHC lucked out to partner with Chapstick on the presses as he weighs at most 130.

Welcome FNGs Atlas, Hurst, Tigger, and Sparky. Each of you put in a strong effort today. As well be warned if you ride a bike, or even just own one, in Hanover Abacus WILL EH you.

It was a pleasure to come out and Q this fine group of men. YHC has not met some of this PAX enjoyed the warm welcome. Tigger’s words at the end were a great way to start my day, it is powerful to see someone new articulate what an awesome thing we have here in RVA with F3, Aye!

 

 

 

14 men spanning five decades stormed into the Atlee High School parking lot in the gloom for a triple helping of a beatdown that went something like this:

THANG

Threat #1 – Spit started as Q

Parking lot chasers

COP:

SSH x25, Invisible Jumprope x15, Don Quixote x15, LBC’s x25, Flutter Kicks x15, Freddie Mercuries x 15, Arm circles 5 large 5 small reverse, 20 Merkins on your own

Threat #2 – Emoji took over the Q

Mosey over to the bus loop and then around the bus loop.

Run 10 steps forward, 10 steps backward between 4 stations around the bus loop

1. Merkins x20
2. Jump squats x20
3. WWII sit-ups x20
4. Dips x20

Repeat for a total of 3x.

Threat #3 – The Carpenter took over the Q

Theme: Reliving Middle School

Mosey halfway around Chickahominy Middle School to the tennis courts. Partner up. 1 person runs around the middle school while the other exercises.

1. Sixth grade – bear crawl from the tennis court fence to the net and back (repeat until the partner finishes the loop around the middle school).
2. Seventh grade – crab crawl from the tennis court fence to the net and back (repeat until the partner finishes the loop around the middle school).
3. Eighth grade – SSHs (repeat until the partner finishes the loop around the middle school).
4. Early AP classes – SSHs (repeat until the partner finishes the loop around the middle school).

Mosey back to the flag.

COT: Abacus took us out.

Moleskin:

The Q listing on the spreadsheet was empty until yesterday so Spit, Emoji and The Carpenter stepped into the gap. Emoji had never served as QIC before so this was a perfect way to give him some experience and set up his soon to be full VQ. Right, Emoji???

The mumble chatter was quiet at first during the COP but that changed with the ever-present DaVille counting method. Abacus started the madness of counting 1 instead of 11 and then following that pattern for the subsequent numbers way back in March. It has continued to this day… Emoji has enjoyed throwing out random numbers to add more confusion to the PAX but also laughter. The PAX was engaged by the end of Spit’s part of the Q.

Emoji then took us to the famous bus loop where we almost got run over by a police car a few months ago in the dark. The lights were on so that was not a problem this time. Emoji introduced a wrinkle into the loop by calling for running 10 steps forward and then 10 steps backward and repeat between stations. Cries of “Vertigo!” were going up around the PAX as the twists and turns added to the challenge.

The Carpenter led the PAX around to the back of the middle school where Chapstick mumbled, “Oh, are we only going to run around the school.” That called for an increase in the pain so instead of doing the original “nicer” exercises, The Carpenter called for bear crawls and crab crawls along with his favorite SSHs. The sounds of bear moaning (whatever that means) could be heard as the approximate 1/3 – 1/2 mile loop around the middle school did not lend to a quick run by the partners as the others exercises.

Spike, Phonics and Anchovy took off running and took no prisoners as they sped around the school. The others played catch up and even watched Spike and Phonics loop the whole PAX. Very impressive!

Helix brought his son and the FNG was named Hatrick in light of his love of hockey. The Helix / Hatrick combination adds yet another father/son combo out here at DaVille and The Creek. Yardsale/Chapstick and Abacus/Guppy have showed up together. There is rumor that a father/son FNG combo is debuting at The Creek on Friday. This is a fine way to teach the next generation to engage in self-discipline in a “you vs. you” way! Way to go men.

Ironically, the three QICs today only have daughters (The Carpenter has 4 daughters, Emoji has 2 daughters and Spit has 1 daughter) so they cannot participate in the father/son combo. It looks like the QICs need to get to work…

– Triple Threat (Spit, Emoji, The Carpenter) out!

16 F#RVA Daville faithful fought off the fartsack on a crisp fall morning to make themselves and the community better by pushing through a beatdown that went something like this:

Start of in plank at Shovel Flag.  Wilson’s wife, Fudd’s wife followed by merkins x 12 IC

Mosey across parking lot to YHC’s trailer to select  your Building Block of Pain (cinderblock) to be used throughout the rest of the beatdown.  Circle up in center of parking lot for COP.  Exercises:

Invisible Jumprope x 20 IC, Arm circles x10 front and back IC.

Mosey to front door of Atlee High School with block.  Lunge to bus loop with block.

Four corners around outer bus loop.  Exercises included LBCx25, Flutterkickx25, WWIIx25, Freddie Mercuryx25.  Run between stations with block.

Mosey to behind Atlee High School for Triple Check.  Run with block to other side of bball courts.  Kettle bell swings, and balls to the wall.

Restrictor plate removed for suicides. (without blocks)  Regular, Burpee, Run backwards, Reverse Suicides.

Mosey to greenhouse with blocks.  Lunge back to YHCs trailer to return block.

Merkin Ring of Fire (merkinsx10) and Burpee Shuffle.  Mosey back to Shovel Flag.

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

NMM : So when YHC showed up to the DaVille AO with the trailer, it might have been assumed that the PAX was going to have a little fun with the Tractor Tire.  Wrong. (Sorry LabRat) Instead YHC visited one of TYAs jobsites (with his permission of course) and came home with 18 of the most beautiful cinder blocks you could ever want to swing and/or carry during a workout.  We did both and the PAX crushed this morning beatdown, even with the restrictor plate included.  Couple of observations from this morning:

YHC has finally figured a way to keep up with Anchovy, Phonics, and Spike.  Add a cinder block to the mix.  Although their speed immediately returned during the suicides (sans blocks) and YHC could only see their backs.

YHC noticed the DaVille PAX this morning included 3 members under the age of 18 (Guppie, Chapstick and Psycho)  Amazing young men to be up at 500am and start the day the only way F3 men know how.  Much HATE and RESPECT.

45 minutes of running around Atlee High School with a group of guys carrying a cinder block is a hell of a lot of fun.

Circle K

Aye!!!

Sixteen undeterred men broke through a crisp fall morning to warm up the hard way.

 

Thang:

COP

Invisible jump rope X 25

SSH X 10

Smurfjacks X 10

Helicopter X 15

Mountain climbers X 10

ATMs (15 alternating shoulder taps, 10 tempo Merkins, 10 Merkins OYO)

Copperhead squats X 15

Dying cockroach X 10

 

Speed Bump Run

Ascending burpees (add five) at each of five speed bumps – 75 total burpees. We added a half twist after every burpee. Between each speed bump alternate running and skipping.

 

25 pole smokers + 25 Merkins OYO

 

Mosey down the road until the trees block out the starlight, and it is so dark you cannot see your hand in front of your face. Partner up. One partner exercises down the road while other partner runs ahead to gate and back. Then partners switch. Exercises were Toy Soldier and Lunge walks. Repeato until everyone is at the gate.

 

Head to track. Partner up. Descending pull-ups (10-8-6-4-2). Wheelbarrow across the track. Ascending squat jumps, Bobby Hurley style (2-4-6-8-10), and wheelbarrow back.

 

Mosey to flag with option of Indigenous Person run.

 

One minute of flutter kicks OYO.

 

Abacus took us out.

NMS:

What an amazing way to start the day. This was a challenging workout for many of us, but YHC watched iron sharpen iron throughout. A few things especially stood out. Emoji and Guppy smoked through the speed bump run. Guppy really wanted to add a trail run to the mix, but YHC has enough trouble not getting lost when it is not pitch black. Mumble chatter picked up during the run to the gate. It is possible that in the darkness partners were switched multiple times, but somehow the group all ended up together. Opus was a rocket during his Indigenous Persons run sprints. YHC was thrilled to have FNG Brent (Pavarotti) join the group. Also, many thanks to Abacus for his heart lifting words in the COT.

 

Announcements:

Two-hour convergence this Saturday at Dogpile starting at 6:00 AM with 7:00 AM start especially for FNGs.

 

 

The same number of pax that posted at No Toll (plus one) came out for a North Side beat down.  The rain held out and the temp stayed in the 60’s so that Emoji could join us (hand warmers stayed in the truck).  YHC planted a SF, and we got to work:

COP

• SSH X30
• Don Quixote X20
• Arm Circles as always
• Merkin X10
• Freddie Mercury X20
• LBC X20
• Lt Dan IC OYO X5

THANG

• Burpee Mile- Run  Cool Springs track, every lap do 12 burpees.  Restrictor Plate option:  hit pullup bars for AMRAP.  4 laps (and 48 burpees) = 1 mile.  Lt. Dans when finished.
• Mosey, with alternating shoulder taps to gather six.
• Suicides relay:  On Atlee soccer field, split pax in teams of two.  Start in plank, first runner on each team runs suicides to cones that AHS graciously left lying around campus.  While runner goes, on-deck runner calls cadence (X5 merkins).  Second runner goes, team flips over into reverse plank.  On-deck runner calls cadence (X5 crab cakes).  Upon completion of all suicides, teams Al Gore.  Q (odd man out) runs suicides while pax holds Al Gore.
• Mary:  Freddie Mercurys and quick Superman

NMS

YHC expected to deal with adverse weather conditions this morning, but the rain held off and was only slightly damper than the normal dew.  He was also a little hesitant with the plan he had in place, as there was much running involved.  But, it WAS a plan, so may as well roll with it and see what transpired.

The burpee mile was tough, but the pax demolished it!  The restrictor plate worked out great, as all pax members finished up within a minute of each other.  The Sugar Ray’s got in plenty of time on the pull up bars this morning, too.

DaVille is a massive campus, and much time can be spent just on the Mosey.  YHC has been breaking it up in chunks lately, with short ground and pound segments thrown in along the way.  Me thinks the pax approves of this.  It’s either that or indian runs…

Not much mumblechatter, except for Abacus railing on Guppy (his 2.0) regarding counting to 12.  Like father, like son.

Good job to Emoji, who toughed out the weather outside his comfort zone.  Brrrrrrrrrr!

Also, nice to see Roscoe make it out for his 2nd workout!  He is already planning on DogPile Saturday with a buddy.  Keep posting, brother!

Great job to everyone this morning for powering thru a run-heavy endeavor.  It’s always a pleasure leading a group of men that attack a workout.

Announcements

• Monthly challenge link:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1017786714
• Hump Day Happy Hour:  http://f3nation.com/2016/09/19/928-hdhh-ill-see-you-at-tha-crossroads/
• October 8 Convergence:  http://f3nation.com/2016/09/23/preblast-convergence-oct-8-dogpile/
• Nov. 5 Leap to Tidewater.  If you know somebody down that way that could use F3, please send me email addresses and I will get them on our list.
• Dec. 4 Bear Creek 10 mile trail race.

Lab Rat out.

 

 

11 pax plus an FNG showed up for a leg stretcher at Atlee HS this morning.  This is what transpired:

Parking Lot Tracers

COP

• X28 SSH
• X20 Ball Dippers
• X20 Don Quixote
• X10 Scapula Merkins (for Toga)
• X20 Freddie Mercury’s

THANG

Run to Cool Springs track for a round of Lindsay’s:

• X30 Merkins, X10 Partner Leg Tossses; run to next corner X25 Merkins, X15 PLT’s, and so on until everybody is back at starting point for X10 merkins, X30 PLT’s

Pullups, Indiginous Peoples run style:

• Plank up, first guy hits the bar for pullups X10 while last guy spots him.  Last guy joins plank line, first guy now spots second guy.  Continue thru until all pax had a turn on bars.

Just Killin’ Time:  Start mosey back to flag, stopping along the way to utilize the lay of the land.

• Bleachers:  X30 dips OYO
• Ditch:  X20 WWII situps (declined)
• street lights:  Ascending burpees to bus loop
• Bus Loop:  X20 American Hammers IC
• Street lights:  Descending burpees to parking lot

Mary:  Flutter Kicks, Freddie Mercury’s

COT/Namorama

NMS

Short and sweet today as YHC has actual work to do for a change.  Great to see Toga come up from points South to see what DaVille was all about.  He commented he could have posted to Spider Run and run less (DaVille is sprawled out, for those that havent made it up yet).  That made Lab Rat’s heart happy.  Not much to comment on, as it was really dark and all pax were busy getting work done.  The pace was pushed this morning and YHC felt that the pax got much work in for a 45 minute workout.

One item of note: during Name-o-rama, Blue Balls tried to get away with “BB”, the pax did not let that slide.  A Resounding “BLUE BALLS” from pax let him know what’s up.  Again, sorry dude.

YHC would like to extend a laurel &hearty handshake to FNG Gazer, who came out after being EH’d by Anchovy and Circle K at the ReeseStrong event on Saturday.  It was a tough first workout, but he rolled with the punches and put in a stellar debut.  The pax hopes you will become a regular with us.

Announcements:

-“The Creek” starting up Friday at New Highland Baptist Church at 5:30, a bootcamp workout.  Abacus has the reigns on this one.

New monthly challenge posted for October.  Sign up early and often:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1017786714

Happy Birthday F3 RVA!  2 years old…..WOOT!

 

Lab Rat out.