Tag: DaVille

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