4 runners and 2 ruckers were present for this mornings run / ruck walk exercise. Runners met up with the Rucker’s walking up the school access road behind Atlee High school as they launched at 5am from No Idea’s house in Kings Charter. Runners ran around the farmhouse in KC, then returned taking the Taylor Farms route back.
Good 9 min mile pace with Marco Polo leading the way ahead!
Numberama, Namerama, Marco Polo took us out in prayer
HDHH at Corned Beef’s Place!
The M is out for senior beach week with our daughter…so with the men left behind, we decided to have a happy hour Thursday 6-23-22 from 5:30 – 8PM. BYOB, will have some munchies, and will have a grill if you want to cook up something…we may have some brats, wings and burgers too. DM me if interested and I will get you the details.
Always an honor to lead…see you in the gloom…Cheers, CB!
We had 7 again post for this run ruck workout this week and 3 started at 5am for a Ruck workout and logged in 4 miles and 4 runners. Thursday was HUMID and sweaty for a 5:30am run. So much so YHC had to walk after 3 miles for about 4 minutes then finish getting in 4.3 miles going the BoJangles loop returning to the Rutland Clubhouse. Speakeasy and Hash stayed out front the entire run, Phonics hung back with YHC and we got this run in the books!
Numberama, Namerama, YHC took us out in prayer.
Announcements – Stay tuned as we are planning a HDHH for this Thursday June 16, 2022.
YHC was pumped to swing down to the South side and pay some tolls to Q for NoToll as Part of the DaVille Tuesday takeover this month. Planted the shovel flag in brutal gravel by the Tennis courts brought my phone and wireless speaker for some workout tunes to enjoy with this mornings workout and here is what went down for 14 F3RVA gents!
COP
Mosey to the parking lot by the cell towers and circle up for 20 SSH, 10 DQ’s, 10 4ct American Hammers, 20 4ct LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins.
THANG
The tunes are cranking now so we go to 4 corners bro code style as everyone want to hang with the tunes…right?!? So Corner 1 – 10 squats, Corner 2 – 20 Flutter kicks (2 ct), Corner 3 – 30 single count lunges alternating legs and corner 4 -40 LBC’s. We repeat this two more times.
Mosey to the soft grass divide into groups of 3 or 4 and perform a triple check. P1 – runs to opposite side of the field and back (timer) P2 – LBC’s, P3 – Personal choice upper body – plank, merkins, drydocks, etc. We rotate 2 more times so everyone has a turn to complete 1 set. We perform two more sets.
Next we divide into 3 groups and form a personal Bermuda Triangle about 20 yards in between each corner. Corner 1 group(C1G) – bear crawls to corner 2 (C2G) – sprints to C3G – lunges to C1G. We repeat this 3 times.
Mosey to the covered patio divide into different groups of 3. P1 – runs to opposite side of field and back (timer), P2 – Merkins and P3 bench dips (crushing the triceps on this routine). We rotate 2 times for each partner to get the exercise to complete the set and then perform 2 more sets.
These gents are crushing this work out…and we still have time.
Next we do 11’s using the width of the patio, 10 merkins, walk to other side 1 squat, walk back 9 merkins, 2 squats and continue to where we mosey back to flag and perform the 9 merkins and 2 squats(surprise switch), then 10 squats and 1 merkin to finish!
Moleskin
So you can imagine with CB music playing it will be all over the board from funk, to rock, to new wave…with a common excellent/unique percussion theme behind this music…I am a drummer after all. So a late 80’s tune pop’s up and YHC was thinking back to his college(let’s be real ‘Institute’) days and ordering cool trendy clothes from a catalogue titled International Male…back in the day we had no internet/amazon/google to buy things and the guys crushed YHC! We were laughing hard…check out the Wiki page(link at the bottom of this bb) if you really want to laugh…heck, they even made a movie about this!…What a gang of fun gents to work out with this morning. Humbly honored to lead, work out and have a laugh…great way to start the day!
Glad to see Mr Roper and Fresh prince back to NoToll as I understand it has been awhile and keep coming back…I know I will…soon! Cheers…CB!
YHC showed up to welcome a new recruit thanks to Opus. Knowing others may be coming in hot, plant the flag, and mosey to parking lot and start with parking space tracers. Bulkhead comes rolling in and we have 4 for this morning’s fun. With the group formed we mosey to the bus loop and form up for some COP
COP
We start with 20 SSH, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 LBC’s, 10 reverse scorpions, 10 4ct American Hammers, 10 scorpions, 20 merkins.
THANG
With for YHC decides a Triple check is in order using the bus loop, with an FNG, this is good to allow some mumble chatter with the FNG and also keep a nice sweat steady workout. This routine consisted of P1- Running a Lap as the timer, P2 – Squats, P3 – LBC’s, P4 – Step ups on the bench. We rotate with P4 – running the Lap, P1 – Squats, P2 – LBC’s, P3 – Step ups on the Bench. We rotate 2 more times so everyone has a turn at each exercise. This completes one Set. We do two more sets for a triple check.
Next we mosey to the Tennis court and form up on the side line we brocode the following:
Bear crawl to mid line, Crawl bear back to side line, we Lunge to the opposite side line and bernie saunders back. We do this two more times for a triple check and mosey back to the flag. We have one minute left for some merkins, Jazzercise stretch 10 reps (shout out to Nancy Lopez!).
Numberama, Namerama, we met a FNG today his name is Chris Fulcrod – who owns and manages Air Park Auto Service and lives in the area. He likes to go on little adventures so we collectively thought Gilligan was appropriate. Welcome Gilligan! YHC took us out in Prayer.
Announcements – Daville is looking into a Happy Hour coming up soon at Final Gravity in Lakeside, we are thinking a dart board competition between the F3 guys! Stay tuned for the details.
Finally – Today is D Day, Saving Private Ryan is likely the most recent and accurate depiction of the D-Day Assault and subsequent battles in the following days. Most reading this backblast have likely seen this movie and would probably agree how moving this movie was in bringing the war to life where the audience may (even for this brief time) experience the loss, anguish, grit and determination to survive and return home to the US. If you have not seen this movie, I highly recommend you do so and learn of some patriots that gave it all for freedom and peace.
Have a great day gents, as it was an honor to lead this morning. Cheers….CB!
YHC showed up with 2.0 to go for a run and met Speakeasy at the Rutland Clubhouse. Hash wanted to do an out and back run through Kings Charter for 5 miles and Speakeasy was up for the challenge. YHC decided the Taylor Farm 4 mile route was in order for this early morning run. The bridge over the train tracks is a great hill going out and returning! Great morning for a run!
No Idea and Mr Holland ruck walked 4 miles this morning.
YHC showed up to have 2 others join for a 4 mile trail run through the Giles neighborhood. The weather was bright enough that we did not need head lamps and made for a good run with great mumblechatter.
Hope to see more of the PAX soon on these pleasant morning runs.
Numberama Namerama and Opus took us out in prayer.
YHC rolled in without his 2.0 as he was tired from his coaching from the previous night. Roll in to the lot and meet 4 more to be one short of a six pack for an easy downhill Giles run. Speakeasy, Opus and Corned Beef logged in 4 miles for this route. Phonics and Marco Polo logged in 5 taking the BoJangle’s loop added to the route. No Idea walked is dog with his Ruck and logged in 3 miles.
YHC decided to post at the Anvil this morning as he had an early morning commitment immediately following the run. It was rainy and a cool 69 degrees for this morning’s run and we decided to do the Farm house loop and return through Taylor farms and cross over the the access road to CMS run in front of Atlee to log in 4.3 miles at a sub 8.22/minute mile. It was hard to reign in Marco-polo but with the balance of power we were able to do so for a great run with some good mumble chatter.
Numberama / Nameram and Marco Polo took us out in Prayer.
Great run this morning with a 50’s , 40’s and 30’s age group properly represented!
YHC back from a long weekend in Texas was ready to get the week started @ Daville. With the shovelflag planted and two more show up to form barely a fire team, it is time. We begin to mosey to bus loop and here is what happened:
COP
We arrive to West entrance on Atlee and perform 20 SSH, 10 DQ, 10 4ct helicopters,15 arm circles, 10 small 5 big, reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct American Hammers, 10 4 ct LBC’s, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins.
THANG
With 3 the triple check is a natural start so we have Partner 1 (P1) -Run a lap around the bus loop as the timer, P2-40 merkins then rests the remaining time, P3-Amrap Step ups on bench. Rotate P3 – runs lap, P2-AMRAP Step ups and P1 40 Merkins then rests. Rotate a 3rd time with P2 runs lap around bus loop, P3 40 merkins then rests and P1 – AMRAP Step ups on Bench. this make one full rotation. We perform 2 more rotations for a triple check.
Next we mosey to the Basketball court for anther triple check. P1 – Runs 1 suicide on the basketball court as the timer, P2 – 10 pull ups then rests (dealers choice 5 sets of 2 pull ups, 3, 3 2 and 2 just as long as it totals 10 pull ups.) And P3 – AMRAP LBC’s. Rotate as above to complete all exercises and do this rotation 2 more times for a triple check.
Mosey back to flag for 1 minute of stretching and that is a wrap.
Numberama, Namerama YHC took us out in prayer.
Moleskin
Nice cool morning for a workout and was great to catch up with Phonics and see Piggy Bank continuing to post. Fun mumble chatter and it was an honor to lead this morning.
YHC rolled up to see Upchuck posting early to stretch and get ready for our early morning run to Dogpile. We waited for some other regulars on this cool damp morning and EF Hutton showed up. We then launched to run across I-195 and take a right by Boat Lake run around to Westover Road to Shirley run by AO Flag location take a left and go to picnic shelter and return for a 1.75 mile loop.
Return trip was more direct down Spottswood Road to Boatlake and then S.Robinson Street and finish up at our cars for a Mile run. Upchuck ran ahead for the return trip(he recently lost his 94 year old Aunt to Covid-19 in the hospital). and EFH and YHC hung back for nice pace jog back to the cars after a tough Dogpile workout with Gomer.
Numberama, Namerama YHC took us out in prayer.
Announcements – Blood Drive is coming up on June 4, 2022, please contact Pigskin and see slack for details. Memorial Day Convergence: Tredegar Ironworks (Browns Island). June 4 – the Bridge, see Vinny’s Post on Slack for Details as this will be C’ville’s 1 year anniversary for this effort. Finaly, look into breaking bread for the summer as Upchuck wants to be sure the slots are filled for this worthy volunteer effort.
Prayers – DTH’s sister, Labrat, Vegabond and Upchuck. Thanks for the fun run together this morning and catching up with you gents! Have a great weekend gents. Cheers…CB!
