Tag: Green Acres

5 determined men eschewed the fartsack for a SOJ takeover Q at Green Acres.  The weather was a cool 62 degrees, perfect for a morning of putting in some work to get better.

THANG

Mosey to the bus loop for a warm up.  10 burpees OYO, SSH, DQ, Hillbillies, Alternating shoulder taps, LBC.

Mosey to the fields (the size of this field puts others to shame) for a Round and Round.  Here’s how it goes.  Using the light poles as markers, start at the corner do 5 burpees, run down the sideline to the first light pole 5 more, repeat for a total of 4 light poles on one side, cross the field and repeat for the 4 light poles on the other side.  Back to the start (total 8 sets) and plank for the 6.   Repeato with 10 merkins, 15 squats and 20 flutter kicks.

Mosey back to the front of the school for Mary – Crunchy Frogs, Diamond Merkins, Dollies, Werkins, Box Cutters, Merkins, American Hammers

COT and YHC took us out.

SOJ takeover has been great so far this week, checking out new AOs and seeing new faces.  YHC had heard good things about the size and opportunities at Green Acres and decided to check it out for myself.  By driving Bleeder style down I295 YHC arrived a few minutes early to the AO and drove to the back, there’s a ton of space there and should be a great AO.  Unfortunately YHCs creativity bucket was empty this morning so round and round the field we go.  It was a simple workout but we got about 2.5 miles with a few other things worked in.

The end of round 1 was met with more wildlife.  This time I don’t think it would have been good luck.  A skunk decided to try to cross the field as everyone was getting back to the starting point.  YHC tried to keep Opus out of the skunk’s Path, at first he thought YHC was offering words of encouragement.  The urgency was quickly realized and we allowed the skunk to take cover and were able to proceed.  This would have taken Marmaduke’s bird incident to a new level if someone had been Marv-ed by a live skunk.

BoomBoom and Bucketmouth are heading back to school soon but it was great to meet them, YHC and the F3 family wishes them luck as they head back.  Opus and YHC finally got our “first wind” on the final round and were able to separate from the pack, although it’s likely Phonics was holding back in conversation with Boom Boom.

Great work today men, it was a pleasure to make the trip to lead.

-Everything is coming up Rosie

3 Davillians came prepared on this sunny and 70 morning (this was confirmed on YHC’s Garmin) to enjoy the beautiful acres of green.

This how it went down:

COP

• Split Jacks
• Invisible Jump Rope
• Merkins
• Arm Circles

THANG

Scout Run (the lead PAX member runs out 50 to 100 yds then runs back to the PAX who is Native American Running towards him then switch) to the football fields

Four Corners Escalator

Corner 1: 10 Burpees
Corner 2: 10 Burpees, 20 Merkins
Corner 3: 10 Burpees, 20 Merkins, 30 Squats
Corner 4: 10 Burpees, 20 Merkins, 30 Squats, 40 LBC’s

Rinse and Repeat with the following

Corner 1: 40 LBC’s, 30 Squats, 20 Merkins, 10 SSH
Corner 2: 30 Squats, 20 Merkins, 10 SSH
Corner 3: 20 Merkins, 10 SSH
Corner 4: 10 SSH

Scout Run to road next to the baseball field

Coupon Fun

Grab a Coupon (large rocks) from the road. PAX completed the following exerices IC

• 10 Overhead Press
• 10 Squats
• 20 Heavy Freddies

Between each exercises the PAX did Bear Blocks (in the bear crawl position, place the coupon on the grass between your knees. Reach between your legs and pull the coupon across the grass pass your head. Bear crawl towards to coupon until it is between your legs again) to a tree and back

Scout Run to the elementary school playground

Pull Up Ladder

First PAX member completes 1 pull up, next completes 2, then next 3, continue rotating till 10. Repeat going from down from 10 to 1

Scout Run back to the SF for Numberama, Namerama, YHC took us out. 

MOLESKIN

Just another day at Green Acres. We coverage about 2.5 miles today to help those participating in the monthly challenge.

The coupons add a new challenge to the AO. Looking forward to see how others will us these in the future.

Glad to have Wheelie back out with the PAX after his trip across the pond.

MC was mainly about Wheelie’s trip and the upcoming vaca for Scully and YHC

ANNOUNCEMENTS

• First Thursdays in DaVille TONIGHT AT 6pm. Ultimate Frisbee then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
• Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
• Sunday August 5th is the dry run of the Bootcamp on Sunday’s – Haven’s Gate.  It will be at 7am and end at 8am at Atlee HS. Invite, EH, attend, make it happen. We all know a few who say – “It’s too early” or “I can’t do anything during the week.” Time to go back to them and EH them some more.

SPIT ON THAT!!

 

Two pax joined the Q this morning, one returning from vacation and one suffering from not enough Lab Rat in his life in general.  Both pax were on board with making this morning a run, so off we went.

Route:  Meander along the road back to the water treatment plant(?) until it got light enough to see in the woods, along the back of the field, then on to the trails.  Return to the back of the field, then cut across the soccer fields to home base.  All in 5.3 miles by the Q’s watch.

NMS:  With the Q in full on panic mode regarding the BRR, he was looking to AT LEAST have a heavy run boot camp this morning.  Honestly, he was secretly hoping that nobody would show so that he could get in a run guilt free.  Even better was to have two friends show up that had a similar hope for the morning!  Scully and YHC go way back to fat Lab Rat days when we played softball together.  Scully is a Clemson grad, and most of the pax knows that Lab Rat is a Gamecock…so we naturally hit it off straight away.  Adding to the mix is Spit returning from a vacation and being out of the loop for a week, and there was much catching up to be done.  It was a great run with 2 good friends….what more can a boy ask for?

 

Lab Rat apologizes.

3 Davillians climbed out of their fart sacks on this somewhat cooler July morning to run around Green Acres the hard way. The SF was planted next to the flag pole and PAX got to work.

This is how it went down:

COP (ALL IC)

• SSH
• Split Jacks
• Merkins
• Arm Circles

THANG

Burpee Mile

48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4.

Merkin MIle

25 merkins are completed after each 1/4 mile (Total: 100 merkins, 1 mile).

Mosey to the football field

Quarter Pounder

• Run to the 25 yard line – Complete 25 Merkins
  • Run backwards back to the goal line
• Run to the 50 yard line – Complete 50 Squats
  • Run backwards back to the goal line
• Run to the 75 yard line – Complete 75 Mtn Climbers
  • Run backwards back to the goal line
• Run to the 100 yard line – Complete 100 SSH
  • Run backwards back to the goal line

Al Gore-O-Rama

Squat 1/2 mile

25 quarts are completed after each 1/4 mile (total 50 squats, 1/2 mile)

Scout Run

Pax forms a line and set a decent to slow pace. The front man takes off forward in a sprint to a self decided time or landmark and then turns around and sprints back to rejoin the pax at the back of the line. 3 Rounds were completed for about a 1/4 mile.

AYG for 100 yards back to the SF

Numberama, Namerama, YHC took us out. 

MOLESKIN

After LabRat’s Q last week that included mainly running, YHC decided we need to use the 200+ acre AO to fullest. So YHC “just felt like running”! The PAX seemed to enjoy the mosey around most of the park. Our run took us all the way to the back end of the park around the tree line.

It was great having Scully join us this morning and get to know him better.

MC was heavy most of the time since we had a small PAX. Scully shared about his trips with his family this summer. Emoji shared how much easier this was when he was in HS and college.

Emoji would like to note that he did finish today!

ANNOUNCEMENTS

• Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
• Emoji has is solo VQ tomorrow at The Creek

SPIT ON THAT!!

A hearty three said “no thanks” to the snooze button, even if their wives kept them up watching Game of Thrones last night.  It was hot, it was muggy, but there were hills to be conquered:

COP- not necessary

THANG- Mosey back to bridge in the woods at the bottom of the hill for Jacob’s Ladder Hill Repeats.  1 burpee at the bottom, 2 at the edge of the woods.  Continue until 10 burpees, for 5 hill repeats.  Mosey on back to flag.

7 Minutes of Mary-  Round Robin.  Exercises included Rosalita, freddie mercury, LBC, Heels to Heaven, 6″ hold, Hello Dollies.

NMM- As proclaimed, Lab Rat made today what Green Acres was made for, a run heavy AO.  I mean, seriously, there are parts of the AO that you cant even get to without running a half a mile first.  The pax made it to the back with little issue, and were rewarded by the sights (and smells) of nature waking up to the day.  In the first half mile, the pax came upon a deer on the edge of the woods, a skunk that was WAY too close for comfort, and then another deer that decided it was just too damn hot to stand anymore.  She was laying almost next to the road in the grass, and paid us no mind as we sauntered on by.

Once in the woods however, we were the only wildlife to be seen.  TBH, the Q was a little nervous running the path downhill in the dark, considering it is snake season, and Toucan’s recent killing of the copperhead.  Spit killed it today, leaving Hurricane and Lab Rat to bring up the six.  We had ample time to talk about many subjects in between sucking wind, including his knowledge of the Niagra Falls area, and how the first person to go over the falls was in a pickle barrel.  Smart man, that Hurricane.

Full disclosure, the heat got to Lab Rat today, it was a real struggle in the home stretch.  Tomorrow’s run is sure to be a sweat fest as well.

 

Until then, Lab Rat apologizes.

6 Warriors climbed out of their fartsack this morning to take part in another edition of Green Acres.

This is how it went down:

Mosey down pole green park ln and up the hill to the playground area

COP (all IC)

• Invisible Jump Rope
• DQ (Swirly Style)
• American Hammers
• Annie’s (Planking Arm Circles)
• LBC’s

THANG

Pull Up Special

Partner up; with your partner complete the following sets:

• 25 Burp-Ups
  • (Al Gore hands to the front)
• 25 Pull-Ups
  • (Al Gore hands to the back)
• 25 Burp-Ups
  • (Touchdown Al Gore)

Mosey back down the hill to the entrance of the bus loop

Polar Bear 4 Corners 

Polar Bear up bus loop hill then run to the 1st corner of the loop complete 25 squats, run to the 2nd corner complete 25 Merkins, run to the 3rd corner complete 25 Heels to Haven, run to the 4th corner complete 25 LBC’s. Finally polar bear back down the bus loop hill. Plank and wait for the 6.

Mosey over to Polar Green Dr

4×4’s

Partner up; First partner runs to the end of the road while 2nd partner complete reps of 4×4’s (Burpee to plank position, 4 Merkins, 4 (2 count) Mtn Climbers, back up). Rinse and Repeat until each partner completes 2 sets

Mosey back to Polar Green Park Ln

Burpee Mile

As a PAX run a mile and stop at every 1/4 mile to complete 12 burpees. Audible due to time only completed 3/4 of a mile and a total of 24 burpees.

Mosey back to the SF for Numberama, Namerama, YHC took us out. 

MOLESKIN

It was great to Q once again at Green Acres. YHC wanted to try out some new exercises that he had planned for previous Q’s and wasn’t able to get to. Also since YHC farsacked yesterday, some extra punishment was needed.

The PAX did a great job of staying together and pushing one another. Hurricane mentioned he still has a lot of work to do in order to keep up. YHC disagrees since he saw him near the front most of the time.

Definitely could tell Emoji was back with all the off the wall counting during the COP.

Although no one is participant in this month’s challenge, YHC included polar bears anyways.

Great to have EF Hutton joins us this morning. Mark that AO off your list. Hope to see you soon at MANNDate!

Also welcome back Alien and Slimer. Glad to see you guys making Green Acres a regular thing every week.

ANNOUNCEMENTS

• First Thursdays tonight at Atlee HS @ 6pm
• Toga’s last Dogpile this Saturday
• HDHH at The Answer @ 6pm Wednesday next week

 

SPIT ON THAT!! 

 

Six dudes showed up to see if YHC could remember how to count, but we did some other stuff too. Read on for the details.

COP (All IC)

• SSH x10
• Hillbillies x12
• Copperhead Squats x14
• Arm Circles x10,5 and reverse x10,5

THANG

Parking Lot Tracers on the way to the basketball hoop.

Pair up for Doracides (thx Circle K) 2 pairs and a trio did the following as teams:

• 100 – LBCs
• 150 – Squats
• 200 – Heels to Heaven

Mosey over to the jungle gym and track for a Six Pack interlude. 1 Pull-up(or chin-up)/5 Merkins to 5 Pull-ups/1 Merkin and back down to 1 Pull-up(or chin-up)/5 Merkins.

At the same location get into 3’s for a  Triple Check

• Durkins on the jungle gym ladder
• Dips on the tall edge of the other jungle gym
• 1 lap runner to keep it moving
• 3 rounds for good measure

Time still on the clock. A round of 11s on the small valley of suck commenced.  Spit chose Merkins to work on the monthly challenge and our friend from Hickory, NC chose squats.  YHC knew he meant jump squats, so we did.  Called an audible with 3 minutes to get to COT.

Mosey back to the Flag.  Ring of fire with 10x Merkins.

Numberama, Namerama, YHC took us out.

MOLESKIN

Last night I dragged my 2.0s to the park to put the final touches on my plan.  They had a good time and got Bruster’s on the way home. The numbers in COP were for them (Sami-10, Jonah-12, Micah-14)

I arrived very early today due to my normal Q-anxiety, but it allowed me to set up the cones for the Doracides.  The cones are still at the AO, so guess who will be stopping by this evening.

Slimer and a freshly EH’d Alien (FNG) and Hurricane were next to arrive and stuck around even after finding out that YHC was QIC. YHC was very pleased when the 6th PAX arrived so that the Triple Check was possible.  Everyone performed admirably and Patti Mayo represented Hickory very well today!

My cadence calls continue to be embarrassing.  I may just drop COP from my routines and just deal with LP and Labrat’s mumblechatter in the future.

COT, the PAX assisted YHC and a F3 name was given to FNG (Alien).

Welcome, Alien and Patti Mayo!

ANNOUNCEMENTS

Pray for Abacus as he completes his mammoth ride today:   Check out his Pre-Blast

First Thursday in DaVille coming up on July 6th

F3RVA Independence Day Convergence

You asked for a Wheelie Q? You got it!

7 brave souls gathered, planted two flags, and mentally prepared for the fun time to come.

COP

All exercises IC x 10

• Side straddle hop
• Merkins
• WWII sit-ups

Mosey to grass strip.

PAX partner up and pick each other up. The carrying partner runs to the determined stopping point, does five squats, drops their partner and begins doing merkins. The carried partner sprints back to the start, bear crawls back to their partner and picks their partner up. The cycle continues until each partner has gone three times.

Mosey to the hill top of the little valley by the playground

PAX prepared themselves for the final step in their transformation into bears and then began bear crawling down into the mini valley, backwards bear crawling up the other side, twenty American hammers, bear crawling back down to the valley, backwards bear crawling back up to the start, and then twenty flutter kicks. Repeat until your inner bear comes out (which should be about three times).

Mosey to the playground

PAX made a group of three and a group of four and found a spot to do pullups on the playground. An alternating pull-up period of seven was conducted by the group of three and a pyramid of ten was conducted by the group of four. Man one of each group does one pullup to start, man two does two, man three does three, and the group alternates until they have gone up to their number and back down.

Mosey to the flags.

All exercises 50

• WWII sit-ups
• Heels to Heaven
• American hammers
• Flutter kicks
• Elbow plank 1min

Numberama, Namearama

Abacus took us out…

BTW – The mumble chatter was loud and frequent. As a millennial I was astounded by the complaints coming from the old geezers.

Can’t wait until next time,

Boom Boom

Two veterans and one FNG planted the VSF and bravely moseyed down the road towards the Half Pipe Hill.  One other veteran missed the PAX and ran on his own.  This is what occurred.

Mosey down and up the Half Pipe Hill for COP.

COP

• SSH
• Imperial Walkers
• Don Quixotes
• Merkins
• Mountain Climbers
• LBCs
• Freddie Mercuries

Elevens at Half-Pipe Hill – 1 Merkin, down and up the hill – 10 Burpees.  Continue until 10 Merkins and one Burpee.

Mosey to school playground

Pull-ups – 25

Mosey to school

Balls to the wall/Plank to the wall – Hold balls to the wall for 15 seconds.  Walk out to Plank to the wall holding for 15 seconds.  Walk back to Balls to the wall holding for 10 seconds then walk to plank to the wall holding for 10 seconds.

Plank-O-Rama – Get in plank position

• Alternating Carolina Dry Docks/Merkins – 10 IC – hold Plank
• Rotate to side plank – hold – after about 20 seconds, drop hip and raise – 10 IC – hold plank
• Rotate back plank– Hold – after about 20 – Inverted APD – 10 IC – hold plank
• Rotate to other side plank – hold – after about 20 seconds, drop hip and raise – 10 IC – hold plank
• Rotate to plank position – hand released merkins – 10 IC – hold plank
• Rotating elbow planks – 10 IC – hold plank
• Mountain Climbers – 20 IC – hold plank and then recover
• Lower to 2 inches.  Hold for 10 seconds
• Press back up to plank position.  Hold for 10 seconds and recover.

Mosey back to VSF

Numberama, Name-o-rama, Announcements.

YHC took us out.

NMS

When YHC pulled into the Pole Green Elementary parking lot, Wheelie was the only one there.  A few minutes later, FNG Scully arrived.  He had been looking for the PAX in the back of the park but pulled into the parking lot just before we began.  Because both Wheelie and Scully are talented runners, YHC thought, “What would SAAB do?” and decided to try elevens at the Half Pipe Hill.

Two weeks ago, Circle K introduced the PAX to Half Pipe Hill where he had us do Jacobs Ladder which meant the  PAX was going to take 5 trips down and up the hill.  To try elevens on the hill would take us down and up the hill 10 times.  This was a tall order but YHC felt that the PAX was up to the challenge.   All PAX members performed outstanding.  Because of the size of the hills, the elevens took longer than expected.

After YHC arrived home, Emoji had sent a message saying he arrived at the AO a few minutes late.  After running around the school trying to find the PAX, he decided to run on his own.  He left before we arrived back at the VSF.  YHC decided to count Emoji as part of the PAX for the following reason.  The PAX circled up on the other side of Half Pipe Hill which is on the other side of the woods and we did not emerge from this location until close to 6:05 AM.  It would have been very difficult for Emoji to ever find the PAX in the park that he is not that familiar with.  Even though Emoji was gone before the PAX arrived for COT, he does received Big Data credit but is now the definition of LIFO.

Welcome Scully!  For an FNG, your performance today was impressive.

Announcements

• C-Ville needs you! – Labrat is looking for members of the Pax to take a leadership role and help establish that AO.  See him for details.  It’s a great AO.  Not a single hill or anything resembling one.
• New F3RVA website launching July 1.  See the new site for future backblasts and announcements.
• Upchuck has a golf tournament on August 8 for a good cause.
• VQ week is coming up soon!  Lot’s of open spots.  If you haven’t Q’ed, sign up before Corporate instates the VQ draft.
• Lockjaw will Q the July HDHH.  It will be a proper send off for Toga.  More information to follow.
• ReeseStrong 5K – Saturday, September 16 in Mechancsville.  Registration starts soon.  See Phonics for more information.

Phonics Out!

Four eager souls posted on a cool 54 degree Thursday morning.

Warmups included all in cadence, 20 Side Straddle Hops, 20 Freddie Mercuries, 20 WWII Sit ups, 40 Merkins and Arm Circles.

After warmups, the PAX mozied over to the drainage ditch for 11’s. We started with 10 merkins and 1 WWII sit ups.  After getting to 1 and 10, we headed over to the Green Acres cross country trails. I had planned on spending the entire workout in the ditch but couldn’t resist getting out of my comfort zone.  Since I hadn’t been on these trails, Phonics led the way.  I have no idea how far we went but we were in beautiful hilly woods with deer, bridges and creeks.  With the distraction of the sites it really didn’t feel like work.  In the future, we will make many stops in these woods for exercises but didn’t have the time today.  At the end of the woods we did a few planks, trading which arm and/or leg was raised and did another 20 merkins.  We then mozied over to the ball fields.  We karaoked across the first field, lunged across the second field, sprinted across the third field and mozied back to the flag.  We knocked out a few more merkins while at the flag and were out of time.

Numberama

Namarama

Announcements were made by Phonics regarding the charity corn hole tournament this Saturday, an update on how the Mechanicsville takeover was going this week and the virgin Q coming up later this month.

Yard Sale took us out with a prayer.

I never thought I’d lead a running heavy workout but I did.  Thank you all for letting me be a part of this great group.