Tag: DaVille

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

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