Tag: DaVille

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.

5 Pax and 1 FNG met in the gloom on the North Side for 45 minutes of what turned out to be a 2+ hour plan.  Lab Rat planted a shovel flag about the time Circle K pedaled into the parking lot.  After he shed some winter wear for more suitable workout attire, the rest of the pax convened and we got to work:

COP

X20 IC SSH

X20 IC Split Jumps

X20 IC Don Quixotes

X10 IC little arm circles, X5 IC Big arm circles, Reverso

THANG:

X15 Merkins, run half the track X15 Derkins.  Repeato

X20 Squat jumps run half the track X20 Low Lateral Skaters.  Repeato

X20 4-count LBC run half the track X20 Heels to Heaven. Repeato

X10 2-count Imperial walkers, run half the track, X10 burpees.  Repeato

Rapid fire:  X20 dips, X20 Monkey Humpers, X20 American Hammer, X10 Dreya Rolls

Indian Run back to shovel flag with optional burpee before sprint.

BOM

YHC took us out with a word of thanks to God.

NMS:

YHC planned a big sweet 16 bracket on a white board with regions and everything.  Plan was to do each “game” pick a winner and move on to next match up.  Truth be told, we ran around the track instead of across the closed field and we didnt get near as far as YHC predicted.  Still the beat down must have been solid because there were only a couple of takers on the optional burpees during Indian Run back to the flag

Since half the Pax were at least a little new, we did a quick F3 101 session to explain some of the abnormal traditions of the cult group.  Hopefully, nobody got too nervous.

Props to Circle K (mostly) and Baggage Claim for bringing a little mumble chatter that would have normally been supplied by YHC, and keeping the group lively.

Props to Baggage Claim and The Carpenter for continuing to post up!  Keep coming out!

Glad to see Abacus becoming a regular at DaVille, and leading the charge during the workout.  Also props for bringing out FNG’s for two consecutive weeks!  Keep on EH’ing!

Last but not least, welcome to Quarter!  He is a liaison in many of the local schools for FCA (Fellowship of Christian Athletes), which I am sure many members of the Pax are familiar with, and was also a member of the VCU track team not too many moons ago.  Glad to have you, Quarter!

I am honored to have the opportunity to lead such a fine group of men, if only but for a morning.

 

Aye!

Lab Rat

Its officially Spring (according to the calendar), but Mother Nature greeted 9 F3RVA faithful, 1 F3 visitor from North-Charlotte, and 3 FNG with one more morning in the low 30s for the Inaugural morning beatdown at the DaVille.  (TYA and YHC scoped out the entire property last Wednesday at HDHH)  The PAX did not stay cold for long as we went straight to work.  Here is how it went down:

Mosey to center of parking lot for COP.

SSHx22, Don Quiotex22, Front Arm Circlesx11, Backward Arm Circlesx13

Mosey to far side of parking lining up on a parking spot.

Lunge Suicide (4 parking lots length), Bear Crawl Suicide (4 parking lot length)

Mosey to bus loop between middle school and high school

Bus Loop Suicide – Run to first corner and return to starting point.  Repeat for each corner and finish with a loop completely around inner loop of bus loop.

Mosey to exterior loop of bus loop – 4 Corners (Corner 1- merkinsx22, Corner 2-LBCsx22, Corner 3-curb dipsx22, Corner 4-2count flutterkicksx22) Repeat entire circuit x2

Mosey to BBALL courts – Regular Suicide, Burpee Suicide (perform burpee at each line instead of touch), Reverse Suicide (Run to far side a court first and complete suicide in reverse)

Mosey to practice soccer field for 11s – start with 10 polesmokers, run to other side of field for 1 squat.  Progress until perform 1 polesmoker and 10 squats.

Mosey to Shovel Flag.

Announcements – LabRat thanked everyone for the support with kicking off DaVille AO.

COT – YHC took us out with prayer.

Coffeteria at Starbucks.

Moleskin

It was great to have such a large PAX for the official hard-launch of DaVille.  Pre-beatdown talk centered around TYA’s running tights, as he broke them out for one last cold morning workout this year. Hopefully the PAX will not have to endure another sighting until the Fall.

As the first weekend of March Madness has concluded, YHC must have watched entirely too much basketball, as YHC kept coming back to the conditioning exercise of choice for basketball players.  The Suicide.  YHC went with his gut and we performed six different types of Suicides.  Between gasps of air, YHC heard mumble chatter from the PAX ranging from critique of YHC’s Lunge form to “Burpees and Suicides together, Really.”  The Carpenter (FNG) joined the PAX on the bus loop as he went to the middle school to start out.  Sorry for the confusion.  After we warmed up with 30 minutes of Suicides, YHC thought it would be great to increase the heart rate a little more with the 11s.  YHC had to call an audible before the entire PAX could complete the 11s due to time constraints.

After the COT, Mr Rodgers commented to YHC that he was not expecting a run heavy beatdown as we only mosey about 15 yards to start.  Surprise!!!  For those participating in the 100 mile challenge for March, LabRat’s GPS tells us we logged 3 miles this morning.  That is a lot of miles for a F3 beatdown.

Welcome FNGs, The Carpenter, Baggage Claim, and Bootlegger.  Hope to see you again soon in the gloom.  It was a pleasure to have Mini-ME join the F3RVA PAX.  Hope your travels bring you our way again.

Coffeteria was attended by YHC, Toga, Offshore, Mr Rodgers, The Carpenter, and Mini-ME where discussion centered around ideas and thoughts on how to expand F3 presence and attendance in RVA.

Circle K