Two DaVille Runners and YHC who decided to pace walk today made to it to Tomato Run this morning.
YHC set a traditional route through Rutland, Knollwood, and Cool Spring West. The guys decided to add some trail run and got in close to 5 miles
YHC who was sick earlier in the week didn’t feel up for a run so instead did a walk but keep under 15 min mile pace and got in 3 miles
nice morning for both choices.
3 runners and 2 ruckers got showed up for the second ruck and first run day of the week
Runners Route – Head over to the trail in Cool Spring Forest West then turning around and come back. We did and run/walk to get in 3.75 miles
Ruckers did their thing
Title to the backblast said it all. Typical suburban Dad mumble chatter this morning
SPIT ON THAT!!
3 Davillians and 1 summer traveler battle the humidity and heat for hour workout
This how it went down
Mosey infront of the MS
COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Heels to Heaven, Scorpion Kicks, ALT’s, HRM’s, Arm Circles
THANG
Mosey to the gravel track down the hill
Jacob’s Ladder – Start with 1 burpee and finish with 5 after running up and down the hill each time
Mosey to the pull up bars next to the track
Reps Ladder with Laps – Starting with 10 Reps of Pull ups, Squats, Merkins, and Dip follow by a lap around the track. Decreasing reps by one each time down to 1 rep. 10 laps completed.
Mosey back to SF for Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
It was hot, it was humid and we got in 3.75 miles for a bootcamp!
Great to have Deuce join us for the workout and 2nd F at the Local
SPIT ON THAT!!
4 runners as well as 3 Ruckers came out for a unknown run
ROUTE
started with a little jog then stopping at the Atlee Library for sprints. Starting jogging again then other sprint stop at the Kroger parking lot. We then made 4 more stops at the Popeyes parking lot, Walgreens, cul-de-sacs off Rutlandshire and finished one last one at the clubhouse getting in still just under 4 miles
Ruckers did their think
Nice 2nd F in between sprints
SPIT ON THAT!!
5 DaVillians enjoy the gloom of Saturday morning choosing their own way to workout.
This how it went down
The whole PAX started a warmup with some stretching then start a mile run
Helix decided to head off after that for a boot camp workout
The rest of PAX continue on the run/walk for some loops around Kings Charter then headed back for just under 5 miles.
Spit pushed a little harder making the run to Kingswood Court and headed to Atlee Station Rd for a loop around Madison Springs / Chickahominy Oaks / Summer Duck before heading back getting in almost 6 miles
Nice 2nd F at the Local Cup Afterwards
Spit On That!
5 Davillians braved the rain that seem like it will never end and the humidity of 1000% to help YHC celebrate his “Big Data Official” 400th Q.
This how it went down
Mosey around a little bit and settle at our traditional rain location COP under the awning by the front office
COP (ALL IC) – SSH, DQ, Hillbillies, Helicopters, LBC’s, Heels to Heaven, AL Prom Dates, ALT’s, HRM’s, Arm Circles
Slaughter Start – 4 Burpees OYO
THANG
Short mosey to the courtyard
Four Corners #1 – Run to first corner, 10 Merkins, bear crawl next corner, 20 WWII’s, backwards run next corner, 30 Freddy Mercury’s, crawl bear next corner, 40 SSH’s
Four Corners #2 – Reverso of Corner #1
Mosey down to the awning by the library
Four Corners #3 – Karaoke to first corner, 10 Burpees, Run/Jump touch the beams next corner, 20 2 ct American Hammer, Karaoke to next corner, 30 2ct Flutter Kicks, Backward Run/Jump to the beams next corner, 40 Squats
Four Corners #4 – Reverso of Corner #3
Mosey back to the office
Bear Crawl Medley – Using the creaks in the concrete as lines, bear crawl to first creak complete one Merkin, crawl back, bear crawl to first creak again one Merkin then second creak for 2 Merkins. Continue exercise until 4th creak
Mosey to the parking lot
Lunge Medley – Using the parking space lines, lunge to first line complete one squat, backward lunge back, lunge to first line again one squat then to second line for two squats. Continue exercise until 4th line.
Mosey back to the cars with a lap around the parking lot at 80% speed
3 MOM – Stretches
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
4 Corners = 100 reps + 4 total time = 400 reps for 400 Q.
WOW, 400 Q with Big Data. I was surprised recently look at Big Data that I was close to the 400th one. After learning this, I wanted to make sure it was completed at the AO for my very first Q (pre-big data) on 10/7/16:
https://backblasts.f3rva.org/2016/10/07/here-am-i-rock-you-like-a-hurricane/
Glad to have the Davillians regular join me for this milestone
Great 2nd F convos during the workout mainly about the pickle balling early this week
SPIT ON THAT!!
5 runners and 1 Rucker dismiss the haze and came out for another tomato run
The night before Opus suggested a 4 minute run and 45 sec walk set so the PAX. YHC lead the PAX through Rutland, Kroger, and Bojangles loops to us 4 miles
Felt good to take it a littler easier that morning
Spit On That!
6 Davillians including a FNG. Got out on the first day of the month for the mid week run.
Route – Run the Atlee HS and did the school loop and came back via the Bojangles loop for just over 4 miles. Some took a few roads to get in 4.5.
Welcome to Scantron. Scantron works for the Virginia Department of Education. He used to be a teacher and AP in Hanover.
Spit on that!!
7 men in their 30’s and 50’s along with 2 of Man’s Best Friends, enjoy closer morning for a Rucking and Running
Route – Include a transitional start of during down Oakham then heading down the small loop of Fox Hill but instead of the full loop we took the trail around the pond to Rutlandshire. After a loop around the libarty and PBR we headed up the Bojangles loop/Atlee Rd and turn right onto Cool Spring R.
Typically we cant run down Cool Spring Rd due lack of light and only being able to run on the shoulder of the road but during these earlier morning daylights we get the rare chance
After a full loop around Cool Spring Forest Trail we finished the traditional way back into Rutland coming down Crestfield and Combs getting in 4.25 to 4.5 miles
Ruckers did their thang
Glad to have Handshake joins us again
SPIT ON THAT!!
20 of F3RVA’s finest arrived a great morning at Dogwood Dell to help YHC celebrate 7 years with this great brotherhood
This how it went down
Slaughter Start – 7 Burpees OYO
Mosey to the traffic circle
COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Heels to Heaven, AST’s, Merkins, Arm Circles
THANG
Mosey to the Rusty Cage
Mini Murph Dora – Partner up, as partners completed 50 Pull ups, 100 Merkins, 150 WWII Sit-ups. One partner works on the exercises will other either holds plank, Al Gore, or spots during pull ups
Mosey to the Pipeline
Pipeline Triple Check – Run the loop, Squats, Heels
Mosey to the Nickle Bridge
Bridge Run – Run from one side of the bridge then back stopping at each light pole for either 1 Burpee or 5 Merkins. Turnaround where you are once the Lead PAX comes back.
Mosey back to the SF
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
A tradition continue for YHC with celebrating F3 anniversary at Dogpile. It was great to be back at Dogpile and see the PAX we don’t always get to see. With so many Saturday options in RVA now, its nice to have an event to bring some fellas together.
F3 has made a huge impact on my life. Getting started with this in my earlier 30’s, I may have been one of the younger guys but no matter if you are 30 something, 40 something, etc., this group can motivate you to do things you couldn’t do on your own.
The Carpenter may have been the one to finally EH me to join but the PAX is what has kept me coming
SPIT ON THAT!!