Tag: DaVille

14 DaVille regulars, 3 southside visitors and 1 FNG swallowed the #DRP and posted on a cool, dark morning in DaVille for a Guest Q.  YHC has been wanting to make a trip to DaVille since it started knowing Lab Rat and Circle K would frequent the Southside before starting up DaVille.  What better way to get myself out there than to sign up for the Q.  After a little AO description from Lab Rat we were off.

THANG:

Mosey across the front of the school to the bus loop for COP.

SSHx25, IWx20, Hand Release Merkinsx10, LBCx4 – Scatter for 5.0 relocate to grass LBCx25, Peter Parkerx10

Mosey to the elementary school track for the introduction to Helga.  Helga is Dora’s East German cousin.  Team up in groups of 4/5 and complete the following:  100 burpees, 2 miles, 300 WWII, 400 merkins, 500 squats, 600 flutter kicks (2ct).  Keep track of team count and complete the exercises in any order and quantity.

Mosey to the middle school parking lot for a triple check:

P1 – Makhtar N’Diayes, P2 – Air Chair, P3 – Bear crawl across parking spaces, crawl bear back.

Mosey to the uncut grass in front of the middle school for Mary.

Dollies, American Hammer, Freddie Mercury

Back to the flag.

COT, Lab Rat took us out.

Announcements:

• Lab Rat is disappointed that the F3 team is not the largest for the ReeseStrong 5k.  Sign up if you can.
• Get with DK if  you need a log-in for the F3 site, Wilson for the app
• Hanover County event this evening to support local emergency responders, see Spit for more info

NMS:

Great to be in DaVille this morning.  YHC had met a few of the guys at Dogpile but the regulars have done a great job EHing and building a strong foundation out there.

Helga is a creation of YHC, born of the current Olympic fever in my house and a conversation over this past weekend regarding the current Russian doping questions and remembering the East Germans of the 80s.  The quantities seemed daunting at first but the PAX teamed up in true F3 and Olympic form and blew through the exercises.  Sticky and DK led YHC’s team coming up with an impressive plan of attack to knock out each of the exercises quickly.  The other teams seemed to have a solid plan and all finished close together.  YHC apologizes for introducing another lady to the F3 PAX, with a name like Rosie, I feel closer to them.

The bear crawl option for triple check was met with great enthusiasm, by that I mean groans of displeasure.  Grabber was seen flying through the bear crawls almost as fast as he ran into and out of the AO this morning, taking a page out of the Sippy Cup handbook.

In true Lab Rat form we got the story of Genny Lite/Pickle Barrel over the course of the entire Triple Check.  I think he paused during the bear crawls but I can’t be sure.  The Southside clown car compared notes on the way home and put the full story together, basically coming to the conclusion that between Lab Rat and Wilson, TYA got tired of the arguing and flipped a coin under the table to decide.

Welcome to Kitty Cat (missed the hospital name), EHed by the Rutland crew.  The DaVille PAX continues to be brutal with the naming but the consensus was Kitty Cat so YHC went with the crowd.

Great job this morning men.

20 F3 Faithful and 3 FNG (23 is a new DaVille record) showed up in the foggy gloom for a beatdown that went something like this:

Mosey to area behind parking lot for COP.

Invisible Jump Ropex50 IC, LBCx45 IC, Invisible Jump Ropex40 IC, Flutter Kickx35 IC, SSHx30 IC, Freddie Mercuryx25 IC

Mosey back to far side of parking lot.  Q selects PAX member to lead the PAX to any parking spot and Q randomly uses numbers and words of parking space to assign exercise.  Exercises performed:

Grabber 64 WWII situps, Emoji 15 Burpees, BB 75 squats, Abacus run to van 40 yards away ten times, Sticky 20 merkins, something else?

Mosey to side of parking lot for descending curb crawls.  Bear crawls from island to main sidewalk and perform 8 incline merkins, bear crawl back to island and perform 7 incline merkins.  Repeato until down to 1 incline merkin.

Mosey to front of parking lot.  Partner up.  One PAX runs across parking lot while partner performs exercise.  Exercises performed: merkins, alabama prom dates, mountain climbers.  Repeato x 3. Audibled to x2 based on time.

COT-Abacus took us out with prayer.  Well said brother.

Announcements

Convergence this Saturday, 7am Dogpile, Grow School to follow at ETs

2nd F this Friday at The Answer

Reesestrong Race in September.  See Phonics (F3 brother who is organizing race) or LabRat.

YHC had two objectives with todays workout.  1:Not to leave the parking lot 2:Bring the pain as YHC ate all the wrong foods and drink all the wrong drink while at the river for a long weekend. Mission Accomplished.  The PAX only left the parking lot for the initial COP, as YHC had plenty of abs planned and YHC wanted to save the skin on the backside of the PAX members.  Upon returning to the parking lot, randomly using the numbers and letters of the parking lot spaces proved to illicit much mumblechatter from the PAX and YHC knew the plan was working.  Surprisingly, during the 75 squats, not a word was said by the PAX.  I guess everyone was concentrating on proper form or nobody could believe YHC really said 75 squats after BB brought us all the way across the parking lot for the third time.  The PAX really crushed the descending curb crawls.  Way to work men.  The PAX also finished strong with the partner exercises and YHC witnessed much encouragement form the entire PAX.  F# is all about each member of the PAX pushing other members (IRON SHARPENS IRON) to accomplish an objective that you would not accomplish by yourself.  This was clearly evident as we concluded this morning’s beatdown.  YHC definitely needed all the encouragement I could get.

Welcome to Bobba-Bouy (talk to Sticky about the name), Clapper and Chippy.  Looking forward to future beatdowns with each of you.

Privilege to step out front and lead a great group of men.

Circle K

15 men stormed into the Atlee High School parking lot in the 83 degree heat at 5:30 AM. The GLOOM was hot and humid for sure! The theme for the workout was “Road to the White House.” This road is a race with many stops, bumps and turns along the way. You have to compete to win and victory requires vigilance. In this workout, the fight was against yourself.

THANG

COP

Mosey over to the basketball court. Lab Rat poked fun at The Carpenter due to his first Q and that prompted The Carpenter to turn up the heat on the workout.

101 SSH (as opposed to the original plan of 50), 15 Merkins, 20 Don Quixotes, 15 arm circles

Mosey to the main road.

Campaign this!

Run the campaign by going from stop to stop on the campaign trail. The trail is from the edge of the parking lot to the far gate. Run and stop at every light (15 lights total) along the way to do 5 merkins. Celebrate at the gate with 20 burpees and then plank up to wait. Run the campaign back by running and stopping at every light (15 lights total) to do either 5 incline merkins or 5 decline merkins. Finish at the starting point by doing 50 LBCs and plank up.

Mosey over to the bus loop.

Battleground States

Fight for the battleground states – Virginia, Ohio, Florida, North Carolina

Runs the bus loop while stopping to fight (yourself) in the battleground state for votes.

• First stop – Virginia – 10 jump squats
• Second stop – Ohio – 20 werkins
• Third stop – Florida – 20 dips
• Last stop – North Carolina – 30 2 count mountain climbers

Mosey to the flag in front of Chickahominy Middle School.

Final campaign stretch

Partner up at the flag pole. Carry your partner as far as possible then switch. Stagger until reach the parking lot and then run to the shovel flag.

Vote Count

20 count American hammers

20 count flutter kicks

30 count Alabama prom date

Ring of fire – plank and hold while each person runs around the ring.

Finish with the COT. The Carpenter took us out (“There is only one July 26th, 2016. Today is a gift that only comes once. May we go out and be all that God has called us to be with His strength”).

MOLESKIN:

Happy Birthday to Lab Rat’s son.

This was the first Q for The Carpenter and he came with a election year theme. The men did not declare party affiliation. They put their energy into the workout instead.

6 men rolled into the parking lot in a van together. Others showed up on their bikes or cars. The rally cry was issued as everyone came together. The COP seemingly started like a normal DaVille start. Lab Rat issued some commentary on The Carpenter’s talking and that triggered some competition. It had been reported that a workout in Florence, SC featured 100 SSHs. The Carpenter decided to beat that number by 1 and led 101 SSHs as a start. The chatter grew as the PAX ran over to the road.

The PAX engaged in a strong run with merkins. Psycho arrived late and ran to the back of the high school to find everyone. He could have turned around and went home but persevered to find the crew. Lab Rat continued to talk all along the way. He must have enjoyed not Q’ing the morning. As always, Abacus brought enthusiasm and the heat. Once again, Furball and Loogie did fought through the workout and pushed through.

The team cranked through the heat and humidity for a solid workout. They all achieved a swim workout through the humidity along with the workout.

We continue to pray for Emoji’s wife as she undergoes chemotherapy. In addition, the team is looking to make a strong presence at the Reese Strong 5K on Saturday, September 17th (http://www.reesestrong.org/reesestrong-5k/).

The Carpenter Out!

17 faithful to DaVille, 1 stand-in for Lockjaw, plus 2 FNG’s showed up this morning to make it a great showing for a foggy start to the day.  There was a shovelflag.  To horribly quote Marvin Gaye, “let’s get it on”…

COP (all IC)

• SSH X30
• Ball Dippers X20
• Don Quixote X20
• Arm Circles X10 little X5 big, Reverso
• Merkin X10

Pole Smoker Indian Run

• Grab some wood, first pax member does 10 pole smokers, the pax holds 6 inches.  Run to next pole down.  One time thru was plenty with 19 pax.

Ultimate Frisbee F3 Style

• Divide into teams by doing partner leg throws.  First on the ground was skins, second on the ground, shirts.
• Every time frisbee touches the ground, pax does called out exercise
• Upon on interception, throwing team does called exercise
• Upon touchdown/homerun/goal/unit/point, defense sprints down field

1 MOM

• American Hammer IC

Numberama/Namorama/BOM

NMS

So, YHC was talking with Lockjaw about how great of a “beatdown” the last Ultimate Frisbee at MM was and said we should do it more often.  YHC committed to calling same workout at DaVille, since he had the Q.  Lockjaw couldnt make it up, but instead sent Toga up to monitor DaVille operations.  Ultimate was still going down, as soon as the gloom lifted enough to see.  While waiting for the sun to burn off enough fog to be able to see, the pax got busy with some warmups and a little Pole Smoker Indian runs.  20 guys is too many for that though….one time thru was plenty of 6 inch holds to go around.

As soon as Ultimate started going, the pax had to be reigned in a bit, because the competitive juices were flowing.  Momentum had to be stopped during drops to perform called out excersizes, which took a couple turns to grasp.  After that, it looked like this was going to be another drop-fest like the Mary Munford pax demonstrated last week.  However, both teams shook off the cobwebs and looked like they knew what they were doing.  The shirts held off a skins rally towards the end to pull off the 3-2 victory.  Since YHC was on the losing side (again), everybody got to do 10 burpees to celebrate.

DaVille picked back up the F3 expansion today with a pair of triple-hates:  Welcome FNG’s Daisy Duke and Flea!  Daisy Duke tried to push the fact that he is a runner upon the pax, but his skimpy shorts were too much to overlook….I mean, he wasn’t going to get “Usaine Bolt” anyways.  Flea was named for being a bass guitar player and the pax pulling up lame after a good go at naming Daisy.  Still a solid name though, there just wasnt much variety.  Both these young men are off to college in the fall, but YHC hopes that they will continue to post into the summer and visit us on breaks.

YHC also hopes that all skins think of Lab Rat as you stop at every jutting corner of your respective offices to scratch that itchy back today!  Mrs. Lab Rat kicked YHC out of the house this morning to shower under the hose before entering!  Here’s scratching at you, kids….

Announcements

• First and foremost, thoughts and prayers to Emoji and family, as his wife starts chemotherapy today.  We are all with you, Brother!
• Hump Day Happy Hour is tomorrow, see preblast for who/what/where/when/why/how
• Convergance coming August 7th at Dogpile????  Watch for preblast.
• #CSAP stuff for Reese Strong 5K.  See preblast.
• A couple openings for BRR may still be available.  See TYA, or Lab Rat will put you in touch with the right people.

 

 

Lab Rat out.

14 Faithful and 1 FNG posted for a morning beatdown at Atlee High School. Weather was 70 and Sunny.

The Thang:

Mosey to COP. Disclaimer and intro. Plank Jacks x 20, 30 x LBC, 15 x arm cirlces each way, 10 x Bay City Scissors, Mosey to side of school for Triple Check. People chair on the wall, LBC’s and sprint to other side of parking lot, repeato x 3. Mosey to soccer field for the Beast. Exercises called by the PAX were Heels to heaven, knerkins, burpees, four count mountain climbers, side straddle hops, flutter kicks. Mosey back to shovel flag for 1 minute of plank and COT. Short thought by YHC and out into the day.

Moleskin:

Great work today fellas. I always forget how hard the beast is, especially when burpees are called. That is a morale killer. Just as an aspiration, once at another AO, the beast was called and burpees were every other exercise, I am still sore from that.

YHC was hopeful when my phone rang at midnight. Who could be calling? it must be one of my old girlfriends calling for a late night booty call (of course back in my day, we did not have telephones). I quickly picked up the phone with anticipation that was quickly dashed when I saw Circle K’s name on the phone. Cirlce K had the Q this morning, but had a late night emergency and needed some backup. I was happy to oblige and make my way to Daville this morning for a workout at one of the best RVA AO’s.

10 Brothers gathered in the humidity to prove there were still some fireworks to light.

 

The Thang:

 

COP

 

• SSH IC X 30
• Front Arm Circles IC X 10 little X 5 big, Reverso
• ATMs – In plank, Alternating Shoulder Taps IC X 15; Tempo Merkins IC X 10; 10 fast Merkins OYO
• American Hammer IC x 20
• Mountain Climbers IC x 20

 

Doracides (with partner)

 

• One Pax does three-point suicides on the basketball court with 1, 2, then 3 burpees on the last stretch
• Meanwhile partner Pax works through Squat X 100, LBC X 200, SSH X 300

 

Ring of Fire

• All Pax in a circle, hold People Chair
• One Pax does 10 Werkins and then holds Six-Inches, then next Pax does Werkins until all Pax in circle are doing Six-Inches
• Then one Pax does 10 Reverse Crunches followed by People Chair, around the circle
• Final round is 10 Mexican Jumping Bean Squats followed by Six-Inches

 

Indian Run around all three schools and then back to flag

 

MOM

• Superman
• Flutterkicks

 

COT

 

BOM – The Carpenter took us out.

 

NMS

 

After a drenching couple of days, this morning felt like the muggy July it is supposed to be in DaVille. Lab Rat brought the shovelflag for YHC to plant. Grabber biked in as others arrived. Emoji woke us all up with his inspirational attitude and international orange shirt.

 

The Pax seemed to breeze through the COP, even the ATM pusharama. This impressed YHC considering the brutal upper body beatdowns of late. Mumblechatter picked up at Doracides with a mix of groans and encouragement. Lab Rat and Stewardess engaged in a military style domestic dispute throughout the morning. The result was clearly positive motivation as Stewardess put on the afterburners during suicides. Considering Stewardess’s determined and less-than-pleased game face, YHC was grateful he was not in the cockpit of an F-22. The ROF elicited more groans, but all pushed through the challenge. TYA muscled through some straight-legged reverse crunches. The PAX must have appeared a proud, if ragged, team cruising through the Indian Run home. During Superman, Lab Rat reminded us that together we could all be the Greatest American Hero.

 

Announcements

Emoji shared that his bride is battling breast cancer. She has a crackerjack medical team and social support. They are poised to overcome this. He asks for thoughts and prayers. We are with you for anything you need, brother.

 

Thank you for the opportunity to be a part of such an amazing group of men.

 

Gratefully,

 

Blue Balls

15 Brothers and 1 FNG met the gloomy drizzle this morning to crush the morning.  YHC got there early (he was out of coffee at home and had to duck in to Wawa) to plant the shovelflag and watch the pax roll in.  Many Pax showed up in their shiny new Mud Gear sporting the Tuesday AO of choice, making us look all official-like!  Here is how it done got crushed:

COP (numbers may or may not be accurate)

• SSH IC X31
• Don Quixote IC X27
• Copperhead Squats IC X17
• Crab Cakes IC X21
• Arm Circles IC X10 little X5 big….Reverso
• HIllbillies IC X15

Parking Lot Tracers

• Run parking lot line forward, karaoke over to next line, run line backwards, karaoke to next line.
• Repeato until end of parking lot, switching directions at the island.

Jacobs Ladder

• Run up hill at front of Cool Springs track, do 1 burpee.
• Run down hill, 2 burpees
• Repeato to 11 burpees

11’s

• Bleacher 1 complete 10 Dips
• Run to other side
• Bleacher 2 complete 1 Derkin
• Add/take away until numbers are flip/flop
• join in on the abs by Abacus when complete

(Optional) Burpee Indian Run back to Flag

• Single file line, last man do a burpee (or not) then sprint to front.
• Go back to flag

1 minute of Mary

• American Hammer IC X20

COT/BOM

NMS

As mentioned, YHC arrived very early to the AO due to the Ratskeller being out of coffee (still plenty of beer though).  It was a peaceful morning to just be, listening to the wind whip at the Shovelflag as a light drizzle set in. How wonderful to be alive!  Opus was next on the scene, then the pax began rolling in. Excitement was higher than normal, as several members were sporting their new DaVille jerseys!  Talk of the town was Emoji, as he crammed himself into a size small fitted shirt.  To say it was snug was an understatement.  YHC is happy he didnt get the shorts….

In the COP, mumblechatter was high, mainly because it was looking like our FNG streak was at an end.  BUT WAIT…WHO GOES THERE?!?  An FNG LiFO’d in to save the streak!  Also, Abacus has made his odd way of only counting to 10 the official DaVille stamp on F3 Nation.  Whether this will be green lighted by corporate remains to be seen, but it probably wont much matter because he has infected many impressionable young minds with it already.  Circle K and Mr. Rogers kept the old way alive.  The Q introduced a few new COP excersizes to the pax this morning, and he discovered that Hillbillies are VERY tough on cadence counting.

The pax ate up parking lot tracers, then gunned over to the elementary school for Jacob’s ladder.  There was a man running the track in Lab Rat Summer Dress (shirtless), and he got the EH from several pax members.  YHC would be surprised if he did not post next Tuesday.  Blue Balls smoked thru the Jacob’s Ladder, and got a long rest in plank to recover.

11’s was led by Abacus and Spike, with a few others making good showings.  Circle K ran with Lab Rat to bring up the rear, mostly because of the mumblechatter between the two threw their counts off more often than not.  “How many are we doing?” was asked at every turn.

Burpee Indian runs is becoming YHC’s favorite way to mosey BACK to the flag.  Not everyone agrees.

Leave it to fellow service members to really welcome each other into the fold with open arms.  Furball (Former AF pilot) took the charge of naming FNG (former AF enlisted).  Welcome Stewardess!  That’s good stuff there.

After name-o-rama and before BOM, Abacus challenged all pax members to #22kill.  This is what Oyster has been doing the last couple weeks, posting a video to social media of yourself doing 22 pushups for 22 days to raise awareness to the fact that today, 22 former service members will end their lives by suicide.    F3RVA pax members be on alert, the challenge will be moving it’s way south.  You can see the video of 15 pax members taking on that challenge together either here (if the link will work), or over on the facebooks.

Glad to have Mr. Rogers back in the mix.  Not quite a Kotters, but just happy to see him in the circle.

Also, shout out to Furball for continuing to come out here and bust his ass week after week.  It ain’t easy, but you do it anyways.  Way to do it, brother!

 

Announcements

• If you are thinking about Q’ing (which every regular should eventually do), ask around for a copy of Freed To Lead, and get up with Lab Rat, Circle K, or Abacus for some helpful tips.
• Wednesday Hill Run is at Hillcrest Drive this week, NOT Pump House, as was put out this morning.
• F3 will have a booth and a team at this year’s ReeseStrong 5k.  Team will be open to all pax and family, this is a very family friendly event.  Saturday, September 17th (weekend AFTER BRR).
• F3RVA workouts all week.  Lab Rat is always willing to clown car to (almost) any of them (it would be hard pressed for Lab Rat to show at SOT again).  If you want to get a workout in, the website or the app is your guide.

 

Lab Rat out.

 

 

11 Faithful and 3 FNG posted for a F3 show of respect at DaVille for the ladies State Softball champs on the longest day of the year. It went something like this:

Short Mosey to front of High School to circle up for disclaimer and a few warmup exercises.

Moroccan Nightclub x40, SSHx30, Imperial Walker x25, Mountain Climbers x20, Knerkins x15, Front Arm Circles x10 (small) x5(big)

Mosey to the middle school field for a show of respect in a game of Softball. At home base Pax runs to 1^st Base and does 10 Burpees.  Run to 2^nd Base and do 20 Merkins, run to 3^rd base and do 30 LBCs. Run to home and “Reset” order – 1^st to home does 14 back and forth from home base to a fence post, 2^nd to home does 23 back and forth from home base to a fence post, continue to last of the Pax to home base who does 1 back and forth from home base to a fence post. Repeat as Atlee is a repeating State Champion. Repeat again as we want Atlee to win another State Title. Plank to pay respect for all continuing to exercise.

Pax Mosey to Middle school field.  Partner up.  Pax decided who is the most scary and least scary – A Bear, a spider, a crab or a human.  Youngest partner starts with “Fearful” Suicides, other partner waits till partner finishes in a “Virtual Wall Sit.”

Fearful Suicides – Crab walk (least scary) 5 yards and back, spider walk (2^nd to least scary) 10 yards and back, Bear crawl (3^rd least scary) 20 yards and back, Human Run (most scary) 40 yards and back. Partner doing virtual wall sits then does their fearful suicide.  Plank to pay respect for all continuing to exercise.

The sun is getting higher.  It takes drills to earn skills:  10 yards of bounders, 10 yards of Ass Kickers, 10 yards of high knees, 10 yards of sprints.

Mosey back to shovel flag for Praise to our God (Arms straight out to the side, palms up, head leaning back) for the victory of Atlee Softball in their State Championship run. Hold for 2 minutes.

COT-  Phonics took us out with prayer.

Moleskin

Abacus posted at 520am this morning to plant the Shovel Flag and the DaVille Pax started to file in continuously until start time.  It was great to do a have another good crowd and a hearty F3 welcome to No Deal, and Monkey.  As we departed the Shovel Flag for a run to just in front of Atlee.  This made for some good rebounding of sound as the counting bounced off of the Atlee sign. Most exercises were a good warm up, however, 25 Imperial Walkers were difficult. The PAX attacked the exercises with everything everyone had in the tank, which worked into a showing of respect.  Softball was a great show of respect.  It was discovered that Abacus is not the only one who struggles counting.  But Abacus appreciated the extra runs to the fence poles.  While planking up it was asked what is the scariest? Bears, Spiders, Crabs or spiders.  After the Pax decided who is scariest we mosey over and partnered up for fearful suicides.  Mumbling was loud and deserved as we spidered through the grass 10 yards.  Afterwords Grabber showed nice little reactions to the grass on his pipets legs. With the sun rising more and more the Pax quickly went through some drills as it takes drills to build skills to be a State Champion.

In prep Abacus reached out to the coach of the Softball team and learned that “Burpees and suicides were definitely most hated, wall sits and planks were next.”  Looking back at everything, we had plenty of time to put some of this hate to pay proper respect for their hard work and accomplishments we sprinkled all of these in the work outs.  Thanks for letting me lead this morning.

Abacus

18 Faithful and 4 FNG posted for a F3 beatdown at DaVille on a beautiful morning. It went something like this:

Short Mosey to center of parking lot to circle up for disclaimer and a few warmup exercises.

SSHx25, Don Quotiex20, Invisible Jump Ropex20, Front Arm Circlesx10 (small) x5(big)

Mosey to bus loop between middle and high school for Dora 123.  Exercises were 100 merkins, 200 dips, 300 LBCs.  One partner runs the outer bus loop while other partner performs exercises.  Complete exercises as a team.

Mosey to middle school BBALL courts.  Regular suicide and Reverse Suicide.

Stay on BBALL courts for Putt-Putt.  Pax remains on baseline while one Pax attempts a putt from the free throw line, half court, opposite free throw line and opposite baseline.  If PAX member putting misses a putt, the PAX performs 5 burpees, 4 burpees, 3 burpees respectively and completes one lap around both BBALL courts.  If Pax member putting makes the putt from the opposite baseline, Pax member completes 5 burpees by himself.

Mosey back to shovel flag for  Sally Push up Challenge and 4 Minutes of Mary.  American Hammer (LabRat), Alabama Prom Date (Bleeder), Heels to Heaven (Abacus), Freddie Mercury (Circle K).

COT-The Carpenter took us out with prayer focusing on sharpening our gifts to make an impact in our families and communities.

Moleskin

YHC posted at 513am this morning to plant the Shovel Flag and the DaVille Pax started to file in continuosly until start time.  It was great to have another record crowd  and a hearty F3 welcome to Backhoe, Chapstick, YardSale and Hoss.  As we departed the Shovel Flag for possibly the shortest Mosey ever (maybe ten yards), YHC overheard some mumble chatter regarding the ball and putter YHC placed in the center of the circle.  During the Dora 123, the PAX attacked the exercises with everything everyone had in the tank, which worked into YHCs full workout plans.  Upon completion and while waiting for all Pax to complete Dora 123, YHC changed things up a little by switiching to WWII situps in cadence, as opposed to a prolonged plank.  The mumble chatter heard during the situps was greatly appreciated by YHC as YHC knew we were starting to push it a little harder.  (Iron Sharpens Iron gentlemen)  After the suicides, YHC learned that the Pax’s putting skills need a little improving.  The greens were fast and depending upon who was putting, it could break left or right or no break at all.  Not a single PAX made a putt from half court or further, but many were close.  Upon returning to the shovel flag, YHC had six minutes to complete the workout.  YHC wasn’t sure if we would have time for the Mary Push Up Challenge.  Thankfully we did and the mumblechatter ensued from the beginning of the song.  YHC knew the PAX was having fun now.  Unfortunately (or fortunately) YHC’s phone was running a little low on battery power and the song stopped with about 45 seconds to go.  Bleeder pronounced that he could outlast an iPhone, when it comes to merkins anyway.

With less running involved in today’s beatdown, the Pax stayed together most of the time where YHC overheard many conversations occurring and much encouragement from the Pax.  YHC attempted to keep the Pax together this morning for this very reason.  The 2nd F that occurs during each workout is what makes F3 so unique and beneficial to all involved. YHC left this morning’s beatdown with a feeling that YHC was going to conquer the world.  Not because of the workout, but because of the fine men of F3 RVA.  For that, YHC is ever so grateful and thankful.  Thanks for letting me lead this morning.

Circle K