Tag: Green Acres

5 men greeted the early morning for a beatdown that went like this:

Screw the COP and straight to plank for 25 merkins OYO.  Mosey about 1/4 to Half Pipe Hill for Jacobs Ladder.  1 merkin / run down hill and up other side to perform 5 American Hammer / Repeato increasing x5 American Hammers until reach 35.

Mosey to softball field near dog park.  At Home Plate 10 merkins, run to right field to perform 10 merkins and 20 LBCs, run to centerfield to perform 10 merkins, 20 LBCs, 30 mountain climbers, run to left field to perform 10 merkins, 20 LBCs, 30 mountain climbers and 40 squats.  Return to Home Plate.

Mosey to cross country course to run a couple more hills through the woods.  Continue mosey to baseball fields for ascending curb crawls with out the curb.  On sidewalk between fields, bear crawls across to perform 1 merkins.  Crawl bear back for 2 merkins.  Repeato until 10 merkins.

Mosey to poles near main street.  Each PAX grab a pole and hold feet six inches.  First PAX member perform 5 pole smokers and run to end.  Repeato until all PAX have performed pole smokers.

Mosey back 1/4  mile to front of school for Mary.  Each PAX calls and exercise.  Exercises included APD, UPright APD, Heels to Heaven, LBCs and Smurf Jacks.

Short mosey back to VSF.

Numberama, Namearama, YHC took us out with a quick prayer.

NMS: Green Acres is huge and some of the PAX had not visited some of the areas towards to back of the park.  YHC has worked out many times at Green Acres, so off we went into the woods to find the hills and trails.  With that being said, we still have a lot to explore behind the baseball fields.  With talk of BRR heating up, YHC was in the mood for hills and the AO did not disappoint.  Half Pipe Hill is a SOB but all PAX crushed it, with Phonics leading the way.  Not much mumble chatter to report this morning but there was constant conversation about various topics.

Circle K

8 Dedicated Men showed up just before the heavens open up for some Green Acres fun!

This is how it went down:

Mosey to the grass area near the front of the school

COP (ALL IC)

• SSH
• Imperial Walkers
• Merkins
• WWII Sit-ups
• Flutterkicks
• Plank Jacks
• Arm Circles

THANG

Mosey to the right next to the playground ground

Run Those Hills (Beast Mode)

PAX completed The Beast while run up and down two hills. Exercises completed were as follows:

• Merkins
• WWII Sit ups
• The Dolly
• Halfway Break – 5 Burpees OYO
•  Mtn Climbers (2 count)
• American Hammers (2 count)
• Burpees (Circle K’s choice)

Mosey to the playground.

Team Pull Ups

Partner up, one partner does pull ups while other partner run around the track then switch. As partners, complete 50 pull ups.

Mosey down to the main road

11’s

Using the newly named Tick-Snake Hill, complete 1 Squat then Bernie Sanders (running backwards up the hill) complete 10 WWII Sit-ups. Continue until completing 10 squats and 1 WWII Sit-up

Mosey back to the SF

Numberama, Namerama, Opus took us out.

MOLESKIN

Of course YHC’s first trip to the new Green Acres AO had to be on the rainiest morning of the week. Oh well we love our CSAUP’s at F3RVA. YHC drove by the day before to scout out the location, noticed some decent hills, and a plan was put into place.

The PAX seem to all arrive at least 5 minutes early except for MudFace who has traditional now shown up 5 minutes late to this AO.

During the first part of The Beast, Off-Shore was unable to find the dry shoreline by complete his exercises is the large puddle in between the two hills. Adjustment was quickly made by him the rest of the way.

Abacus was fired up which also seem to be a new trending item in Mechanicsville these days. He lead the PAX once again!

Thanks Phonics for naming our new hill! Tick-Snake is a prefect fit for this tall grass hill.

Glad to see Boom-Boom out for his 2nd posting! Hope you have you as a regular all summer long!

Tclaps go to Off Shore for making the trip to the North. YHC feels he maybe have stalker!!

ANNOUNCEMENTS

• F3Richmond on Twitter – Follow it!
• Rock and Roll Cornhole Tournament June 10th – See Phonics
• Fudd Party – See Preblast

SPIT ON THAT!!

On the morning that the Q had proclaimed a “fun day” on Tuesday to 18 pax, at 5:30, there were two lone soles staring at each other in the empty parking lot.  With much regret, Lab Rat put his frisbee back in the truck and announced to Phonics that we were heading to the back of the AO for a trail run.  As we were heading out the parking lot, along comes Mudface (NOT a runner…yet anyways), which put a fork in Plan B.  Yard Sale was hot on his heels, so Plan C would be performed on the fly.

SOP (square of pain)

All not in cadence:  SSH, Lt. Dan’s, merkins, WW2’s, LBC’s Freddie Mercury’s, Diamond merkins

THANG

Space Exploration-

At school playground:

• walk out merkins on the swing sets- put your feet on the swing, do a merkin, hand-walk your feet up, do a merkin.  Repeat to failure (these SUCKED)
• Pullups/leg lifts on the monkey bars X10 each, then flapjack.

At Park playground:

• People’s chair- high, then low.  Repeato
• bearcrawl the playset, pick a slide down.
• Prison cell merkins- for 1.5 minutes
• Dreya rolls- for 1.5 minutes

Love Skatepark: partner runs to skatepark and back, other partner performs exercises:

• Lunge
• broad jump burpee
• walk out merkins

Mosy back with karaokes, backwards runs, and side shuttles to mix it up

Mary: American hammer, Freddy Mercury, Dying Cockroach, something else

1 minute of Superman for the LIFO’s

NMS

Admittedly, the Q was less than enthused about not getting to do Plan A this morning, as he bought a new damn frisbee for it!  He was really looking forward to playing and was surely visibly downtrodden when nobody showed.  He also didnt feel like doing anything in cadence this morning…maybe out of rebellion for nobody showing up for Fun Day.  Another time, another place, he guesses.  The pax did take advantage of the non-game day though, got in a few different exercises than we normally do, and got to play on some of the county provided equipment.  Let’s just say that we stress tested the equipment and are able to put the safety seal of approval on both playgrounds.  This was the first time that YHC has ever actually gone down a slide at an F3 workout, so there’s that.

We purposely ran over 1 minute this morning, since Phonics and Lab Rat decided to wait on MudFace and YardSale…Superman with both the original and the Costanza versions were sung to the best of the pax’s abilities.

Great job this morning, gents!  See you soon.

Lab Rat apologizes.

Eight Davillians journeyed east to explore Pole Green Park at the inaugural Green Acres bootcamp.  Although we were only able to survey a small portion of the more 200 plus acres, there was excitement in the air as we laid a foundation for many future workouts at this AO. This is what transpired.

COP – SSH, Arm Circles, DQs, LBCs, Bent Knee Jumps, Merkins

Mosey to Bus Loop

Run 3 laps around the bus loop doing the following at each light post:  Lap 1 – 3 burpees, Lap 2 – 5 WWII sit-ups, Lap 3 – 3 Jump Squats

Mosey to hill separating the school from the park.

Elevens:  Two-Count Break Dance Kicks and WWII Sit-ups

Mosey to the field.

Partner up – One partner runs while the other completes the following exercises:  46 Merkins and 222 LBCs

Mosey back to bus loop and circle up in grassy median.

Start in Plank Position, then IC 4 count Carolina Dry Docks/Merkins for total of 10.   Hold plank

Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank

Rotate to back plank – After about 20 seconds, IC – 4 count incline APD for total of 10 – Hold plank

Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank

Rotate to plank – After about 20 seconds, IC – 4 count rotating elbow planks.

Recover and mosey back to flag

NMS

YHC has been thinking about starting an AO in eastern Mechanicsville for a while.  The purpose is to try to draw people from neighborhoods off Pole Green Road and Mechanicsville Turnpike.  Pole Green Park seemed to be the perfect location.  Although YHC was slightly disappointed that no FNGs showed up today, the 8 veterans that were present performed outstanding.  Today was more of an expedition of the park.  We discovered a bus loop, a pair of hills, and fields that seem to never end.  Future expeditions will hopefully discover many additional treasures in this 200 plus acre AO.

Mumble chatter was quite high today with the following observations:

1.  Lab Rat believes Break Dance Kicks is actually another exercise but believes the exercise we did today was the 2nd dumbest exercise he has ever done.  The dumbest was partner APDs.  YHC did not ask for a demonstration of partner APDs.
2. Possibly the first F3 workout that side APDs and Incline APDs have been performed while the traditional APDs was not part of the workout.
3. Lab Rat has the ups as was demonstrated while jumping over a rope fence today.
4. Mudface has a great bit of knowledge about the historic Pole Green Church.
5. Qing 3 straight mornings leads to sleep deprivation.  A huge thumbs up to TYA, Johnsonville, and anybody else who have Qed 7 straight mornings.

YHC must apologize to Mudface.  A week and a half ago, YHC mentioned the possibility of a test run of the new AO on Thursday, May 4.  After hearing from others that they were not going, YHC was a no show as well.  2 days ago, YHC was told that Mudface showed up at the park for the test run.  Mudface drove around the park for a while to try to find the PAX.  After determining that one other PAX members were there and being questioned by a deputy as to why he was driving around the park, he did a solo workout.  Thank you Mudface for your dedication to F3 RVA.  It is requested by YHC that Mudface’s solo posting be recorded in Big Data and a letter of dedication be placed in his corporate file.

Announcements:

F3 RVA’s kickoff of F3 Charlottesville – 6 Saturdays starting May 20.  Try to make one of these.  See Lab Rat or TYA for more information.

Ashcreek 5K – May 20 – Sign up on the F3 RVA team.  http://www.ashcreek5k.com/

VQ week starts June 26.

It was an honor and a privilege to lead this group today and be part of the new AO.

Phonics Out.