Tag: DaVille

13 Regulars and 6 FNGs, fought off the fartsack to face the foggy gloom on the last day of May.  YHC planted the shovel flag and we got straight to work.  This is how it went down:

Mosey to high school BBAL courts.  Circle up and perform the following exercises IC:

Invisible Jump Ropex25, DQx25, Invisible Jump Ropex15, Plank-Merkinsx10, reverse Plank-reverese plankx10, Invisible Jump Rope x 10

LBC Ring of Fire-Feet 6in of ground while the Pax performs LBCx5 for entire circle

Mosey to soccer field for interval work-divide soccer field in half, sprint first leg, mosey three legs, sprint second qtr, mosey other two qtrs. Repeat until sprint all qtrs

Mosey to parking lot at football field for Touch a Tree x1, x3, x5 with corresponding number of burpees at tree.

Mosey to MC Hill for Jacobs Ladder-Run to top, perform 1 merkin, run back to bottom of hill.  Repeato x 7.

Mosey back to Shovel Flag for Namerama and Countarama.

YHC took us out in prayer thanking God for our health and the strength and desire to improve our health.

Moleskin.  As YHC spent two of the three Holiday weekend evenings as grillmaster and overindulging, YHC planned a run heavy beatdown to cleanse YHC system to begin the week. It was great to have yet another record PAX for DaVille.  Welcome to all FNGs that posted this morning.  Phonics has been EHing some of todays FNGs for a couple of weeks.  Keep posting to improve yourself and the other members of the PAX.  YHC did not hear much mumblechatter this morning,  probably because YHC was sucking wind most of the workout.  Abacus has been talking to YHC about the hill at the end of service road behind the football field since the first DaVille beatdown.  YHC put it in todays plans and we had just enough time to traverse the steep incline during Jacobs Ladder.  AS we arrived at the bottom of the hill, YHC asked DDAY (he ran track at Atlee) if their was a name for this hill.  He responded NO, so YHC initially dubbed the obstacle DaVille Hill.  Upon return to the shovel flag, Abacus suggested an appropriate name for the hill would be MC Hill.  Reasoning for the name comes from Meg Menzies (maiden name Cross), who was an avid runner in the Hanover/Richmond running community.  Unfortunately, Meg was taken from her family and community in a tragic accident a few years ago.  As the first F of F3 is Fitness, it felt appropriate to honor Meg with a steep hill that was used this morning to increase the fitness levels of the men of F3 RVA.

DDAY (amateur movie producer) was filming this morning’s workout.  As YHC is alerted to its publication on social media, YHC will post.

Announcements

Many workouts around RVA were highlighted to the FNGs in addition to DaVille.

DaVille and Spider Run tshirts are available for order for two more days.

Reesestrong Corn Hole and Rock and Roll event June 11 at Martys to benefit childhood cancer research-see Phonics for details

UR camp (multisport) sponsored by Fellowship of Christian Athletes-see Quarter for details.

Circle K out!!!

YHC rolled up to a crowded parking lot this morning, thanks to the quality EH’ing of The Carpenter and Abacus!  Circle K planted the shovel flag while YHC put on his shoes.  16 men (including 3 FNG’s) came out to make today a great day, and it went down something like this:

COP (all IC)

SSH

Copperhead Squats

Skip Jacks

Arm Circles little and big….Reverso

Merkins

LBC’s

Parking lot Tracers

Mosey to bus loop for 4 corners:

X20 merkins

X20 2 count flutter kicks

X20 Dips

X20 WWII situps

Mosey to closest basketball court:

-Partner burpee suicides: 

One runs burpee suicides while partner sits in the people’s chair. Rinse and repeat.

Triple check:

-Run loop around lone car in parking lot

-Alabama Prom Dates

-Balls to the Wall (courtesy of Circle K)

Mosey to flag for 3 Minutes of Mary:

-Flutter Kicks

-Superman

NMS

YHC had a game plan in mind this morning for 5-6 guys of similar fitness levels.  That game plan got completely demolished by half of The Carpenter’s congregation (the male half) showing up for a beatdown this morning.  OK, let’s wing it!  The funny thing is usually new guys are kinda quiet, because they might only know 1 or 2 guys and they are out of their comfort zone.  Not this clan!  These guys were ready to dig in to a whole heaping pile of F3….and who is YHC to disappoint?

YHC is grateful that Bleeder and Circle K posted this morning to help out with demonstrations and keeping up with where guys were during the workout.  Over half this group was either true FNG’s or posting to their first official AO, so explanations were higher than normal for a non-Fudd-attended workout.  All went smoothly though, and we didnt lose anyone.  Also, for those that brought out the enthusiasm, that was beautiful!  Q’ing this morning was an endeavor, but the positive attitudes made it fun.

Also, a big thanks to Abacus and The Carpenter for the A+ job on EH’ing!  YHC hopes that all these fine gentlemen will continue to post, and drag their friends and neighbors out along with them.  All men welcome.

One final word:  There were guys of various fitness levels out there this morning so YHC wants to ensure that everyone knows these workouts are designed to be tough for everyone.  “You versus you”  means do what you can, then move on.  Another way of saying it is “fake it til you make it”.  Also, most importantly, know that we WANT you here.  It can really suck at first, but if you keep coming out, you WILL improve.  “The workouts don’t get easier, YOU just get stronger.”

One final note:  TClaps to Grabber and Arm Pit for embracing their (relatively new) F3 names.  Way to lean in to it!  (Arm Pit reminds YHC of Jim Brewer, and Grabber has hand gestures, like he came from Charlotte…..just think of Guiness….only his name is “Grabber”)

Announcements:

• DaVille T-shirts are available for pre-order thru June 1:  http://f3.mudgear.com/collections/va-richmond/products/f3-richmond-daville-pre-order
• Spider Run T-shirts also available for pre-order
• There are workouts every day across the Richmond area.  Check the schedule and post often.

See ya’ll in the gloom,

Lab Rat

10 rose up meet at 615 in front of our cabins at the Williamsburg Christian Retreat Center for a F3 experience as we were all together for a men’s retreat . Abacus let everyone know to work out at their own pace, we are not professionals and you need to listen to your bodies.

COP:
Mosey over to the field 1/3 of a mile from cabins

The breezes of the impending Mid-May storms blew OLD GLORY north of the river this am and 6 faithful RVA PAX went straight to work.  This is how it went down:

OYO, as fast as each PAX member can run a mile.  Start at the shovel flag LabRat planted at the front of the parking lot, exit parking lot to main road through Atlee to the gate past the pond behind middle school, circle back to the second shovel flag planted by YHC at the 1.0+ mile mark.  Gather when all PAX reaches second flag, mosey with OLD GLORY to soccer field next to baseball field for 20 minutes of four corners.

Corner 1 – merkins x 20

Corner 2 – Jump Squats x 20

Corner 3 – Burpees x 20

Corner 4 – WWII situps x 20

At end of 20 minutes, PAX gathers back at OLD GLORY for a fun run back to the first shovel flag as Abacus carries OLD GLORY.

5 minutes of Mary – LBCs, Flutterkicks, Alabama Prom Dates, Freddie Mercury’s, Mountain Climbers

COT – YHC took us out thanking God for the bodies he gave us and the ability to sharpen them to make our community better.

YHC wanted to introduce OLD GLORY to a couple of weeks ago, but a rainy Tuesday kept the PAX small, so YHC put it in the back pocket until we had a larger group.  As the old saying goes, “Misery loves company”.  The entire PAX attacked the beatdown with everything they had, right from the start as Abacus, Phonics and LabRat leading the initial run to the gate.  YHC thinks the run may have been a little over 1 mile, so YHC will have to track the mileage a little for the next edition of OLD GLORY.  As the PAX made their way to soccer field for four corners, the PAX went right after it as soon as OLD GLORY was planted.  Abacus and Phonics crushed each corner completing 3.75 laps.  Baggage Claim and YHC also got 3.75 laps, just not as smoothly.  LabRat completed 3.5 laps and The Carpenter completed 3.25 laps using fine form on each exercise throughout.  As the PAX separated a little this morning, YHC did not hear much mumblechatter, although during the fun fun back to the front of the parking lot, The Carpenter commented about the pace set by Abacus.  As YHC was confident Abacus would push us back to the front of the parking lot, hence the reason for selecting Abacus to carry the flag.  The ultra-slow Freddie Mercury’s did bring about some mumblechatter from the PAX and YHC takes that as an approval of a good ending to a beatdown.  As F3 is about You Against You, OLD GLORY is the ultimate way to measure yourself against yourself, and today’s version was a great baseline.  All in all, a great workout and great start to a Tuesday.

As always, it was a pleasure and honor to lead a great group of F3 RVA men.

Circle K

Three of the faithful and 1 FNG used questionable judgement, and posted to DaVille during a lightning storm.  Really?!?  OK then, let’s roll…

COP

All, IC:  SSH, Skip Jacks (?), Don Quixote, Merkins, (maybe another thing or two)

THANG:

-Parking lot tracers:  Run up parking stripe, karaoke over to next stripe, run backwards down.  Repeato to the first island then face other direction.  Go to the end of parking lot.

-Mosey to soccer field for “Love Angle”.  No hill to work with, so YHC modified this crowd pleaser to match the terrain.  Partner up, partner runs to first light pole, then angles down to beach volleyball court.  Touch the net and run back to tag out partner.  Partner closes the distance alternating between lunges, broad jump burpees, and walk out merkins.

-11’s across the soccer field, pole smokers and Richard Kimbles burpees.

-Ring of Fire (Rosie style):  Pax starts in touchdown Al Gore, first man drops for 10 merkins, then holds plank, send it around.  Back to first man 10 merkins then back to TDAG, send it around until everyone gets a turn.

1 MOM:  Flutter Kicks brought to you by TYA

NMS

YHC was very happy to see TYA roll in….and to have finally got Randy (FNG) to post.  Baggage Claim continues to make DaVille his home on Tuesday mornings…he is a reliable face in the gloom here now.  Gotta get him out to meet the RVA crowd though.  The pax was treated to some nice distant lightning as we got going this morning, so I am sure it was a downpour on the south side for Gumbo’s VQ.  Hope it went well down there!

The workout started out innocent enough….with TYA calling parking lot tracers “fun”.  Ok, time to tighten the screws.  Love Angle let everyone (including YHC) know we were here to work.

11’s was initially called out as pole smokers and Richard Kimbles.  The pax chose to do RK’s descending, so after the first round of excersizes, it seemed cruel and unusual to go thru that many of THAT excersize.  Audible was called, switch to standard burpees.  Also of note, pole smokers were done on an incline, which really worked some magic late in the reps, at least to YHC.

The weather stayed pleasant, with no lightning strikes….so that’s good.  Thanks for the opportunity to lead, gentlemen!

Also, welcome to Randy (Phonics)!  Phonics is a great guy that I hope will quickly become a regular to DaVille and other AO’s.  Thanks for coming out, brother!

Lab Rat

Mother Nature graced us with the perfect gloom this morning as two faithful eagerly greeted the rain drops for a beatdown that went down like this:

Mosey to grassy area near first parking lot for COP.

Invisible Jump Ropes x 23 (forgot to stop counting), Arm Circles Forward Little/Big x 10/5, Arm Circles Backwards Little/Big x 10/5, Don Quxoite x 20

Start at first lamp post and alternate exercises until last lamp post behind baseball field.  Exercises were merkins x 10 and squats x 10.

Mosey to parking lot near football field.  Touch a tree x 1,3,5 with the same number of burpees as the tree you were touching.

Mosey to bus loop at elementary school for Dora 123.  Partners complete 100 dips, 200 two count flutterkicks, 300 LBCs alternating while other partner runs bus loop.

Abacus Q – Side straddle run half way around bus loop, regular run half way around bus loop, other side straddle run half way around bus loop, backwards run half way around bus loop.

Jog back to shovel flag.

COT.  Abacus took us out with a prayer.

YHC signed up to Q this morning for purely personal reasons.  Today is YHC and YHC Ms 19th wedding anniversary.  I figured if I signed up to Q, I would not forget the importance of the date.  Mission Accomplished.  F3 RVA is all about Fitness, Fellowship, Faith and helping the PAX members remembers dates.

Small PAX this morning at DaVille, but YHC and Abacus attacked the gloom with all we had.  Abacus definitely pushed YHC, and for that YHC is grateful.  My original plan was to introduce Old Glory to the regulars at DaVille, but with the small PAX, YHC audibled to a workout that covered the entire back of the property.  With Flashdance VQ, LBG, it would have been perfect.  Don’t worry, Old Glory will make an appearance at DaVille.  (It is a Tuesday after all.)With the fields soggy, we stayed on the road that runs from the high school to the elementary school and returned the same way.  Who new that the entire run back was an incline that proved to be the perfect way to purge the lungs and end a great workout.

Great way to start the day.

Circle K

Three of North Side’s finest posted to the gloom of Atlee HS this morning to continue our mission of planting shovel flags in Mechanicsville.  It was a small crowd, but we didnt let that stop us:

Warmup run over to bus lot at CMS

COP

SSH

IW

Copperhead Squats

Merkin

LBC

Thang:

11’s Derkins + Incline Prom Dates

Pullups X5 Chinups X5 Wide Pullups X5

Stations:

-Heels to Heaven

-Jump around the World

-Dips

Human Steeplechase:

Round 1:  Two men plank 10 feet apart,  the last man hurdles two plankers, then planks.  Leap frog the length of soccer field.

Round 2:  Two men plank 10 feet apart, last man goes under two plankers, then planks.  Leap frog the width of soccer field.

Round 3:   Same as above, but over/under, width of soccer field.

Mosey to shovel flag, two Minutes of Mary:  Flutter Kicks, Dying Cockroaches

BOM

NMS

Small group this morning, YHC is really surprised at how hard it is to get folks out at 5:30 in the morning.  No matter, the guys that show up are quality individuals and their continued posting is testament that things will pick up in the near future.

Abacus is non-stop, YHC tries to keep up with him, but he has got an engine.  He flew through 11’s and then some.  He also has several men in a serious EH as we speak, making YHC feel better about the future of DaVille.

*****Comment deleted to protect the guilty********

Baggage Claim and Abacus made Q look like a chump during the pullups.  Abacus threw YHC a bone when he complained about the wide hands pullups.  YHC was the only one needing assistance to complete said task.

Baggage Claim’s birth name is Joe, making it very difficult to call him by his F3 name.  YHC is going to start referring to him as “Bags”.

Thanks for the inspiration this morning, gentlemen!

Lab Rat

Something happened, we don’t know what.

The kite weather brought out 2 shovel flags and 5 strong men of a certain age to DaVille.  While YHC is sure that it rained at No Toll this morning, the showers held off on the North Side.  Abacus brought it in on 2 wheels at 5:30 (and change), barely got the car shut off and hit the ground running (literally), so the rest of the pax fell in line:

Morning jog over to middle school

COP

X20 IC SSH

X20 IC  Skip jacks (?)

X20 IC DQ

X10 IC little arm circles, X5 IC big arm circles.  Reverso

X30 IC LBC (feet uphill)

X20 IC Carolina Dry Docks (hands downhill)

THANG:

-mosey to SW corner of elementary school track for 1 round of Jacob’s ladder

-Mosey to NW corner of said track to collect tractor tires.  2 tires, 2 pairs of men.  Flip said tires just once around the track.  Odd man out runs a lap then tags in.  Repeat until tires are both back to starting positions.

-Indian run with optional burpee back to flag(s).

-1 minute of Mary, Heels to Heaven IC X20

BOM

NMS

Chumbucket happily surprised everyone by pulling up this morning.  While not really a Kotter, it is great to see him back in the rotation.

Abacus lived up to his reputation by completely dicking up the counting during SSH’s this morning, then made it all better by really leaning into the bit.  Love it.

You know how awesome your Q is when he selflessly comes out the evening before to knock all the wasp nests out of the tires for the Pax.  Your welcome.

Thanks to Circle K for the mumblechatter regarding the tractor tires.  YHC thought it was your specialty?  You do OWN a tractor tire BTW!

YHC was pleased to see the teamwork that the pax showed as a whole this morning to get both tires all the way around in the time alloted.  A tire aint going to just flip itself, you know.  Great showing by all this morning!

Special shout out to Baggage Claim for putting the work in this morning!  Well done!

Someone fart-sacked this morning.  YHC is not naming names, but let’s just say they should have been comfortable being on the North side of town.

All pax this morning in their 40’s…no loves, no hates.  That’s notable, right?

As always, It is a privilege to lead this group of men.

Catch you on the flippity flop,

Lab Rat

Announcement:  The FCA is holding a fund-raiser dinner on 4/21, Abacus has a table he would like to fill.  The dinner will be on the Griffindorf U of R side of town.  If anyone has interest, please see Abacus, he is the guy in the excessively tight shorts and tap shoes at bike/run at MM.

5 Faithful posted on a blustery Spring (??) morning. Felt more like mid winter thanks to a 40 degree drop in temperature during the previous 9 hours.

The Thang

Mosey to from Shovel flag, across parking lot to corner adjacent to greenhouse. Warm up COP. 15x Don Quixote, 20x LBC, 25x SSH, 30 (15 on each side) arm circles. Head down the street towards the stadium. Light jog to first pole, sprint to next pole, repeato until close to corner number 2. Ascending and Descending curb crawls, ascend to 8 and descend back down to one. Mosey to base of hill for a mini Beast. Run to top of hill, 6 carolina drydocks, run to bottom, 6 decline merkins, repeato x 6. Mosey to bus loop in front of elementary school. Elevens on the front stretch of the loop with Lt. Dan’s and step ups. Mosey to field next to track for 3 MOM. 15x LBC, 20x flutter kicks, 25 x Russian twists. Mosey back to shovel flag for a quick COT and everyone goes out into the day.

Naked Moleskin

Great to lead at the new AO. When Circle K led the first workout there, we did a lap around the entire AO. ON my VQ of the AO, I wanted to make it around the loop again. So, we did a modified four corners of the entire AO. 2.5+ miles or running plus a beatdown on arms, legs and abs is what we got. This AO is very rich with options of things to do. Several tracks, several fields, a stadium, 3 bus loops, a trail, and a great shortish hill. Additionally, there are a few large parking lots which could be creatively used.

Very quiet today during the workout. Very little mumble chatter, except for the occasional enthusiasm from Abacus. Not sure if it was the AO norm or just a good beatdown with no time for chatter.

COT message today by YHC was about patience. My message must have been a premonition of what I would need today. I had several time during the day where I needed maximum patience. Luckily, I was able to remember the message and keep my cool….

Announcments

W-Dog starts tomorrow. Come on out and check out the new weekly workout. Circus Maximus starts on Thursday, bring a kettlebell or block and check it out. With 13 workouts per week now it give all of us a great opportunity to lead and to get more folks out to the workouts. Keep ehing folks, lets build this thing and make Richmond a stronger region.

See you in the gloom.