1 Rucker + 2 runners + 1 other Rucker starting at a different location got after it this morning
No Idea (Rucker 1) started early and left eArly
Opus and YHC ran over the fly over to Craney Island and loop around that neighborhood then back over the fly over and finished with a Bojangles loop to get in 4.25 miles
Yardsale Rucker at Atlee HS thinking it was Tuesday before realizing he was in the wrong place then came over to Rutland
Nice weather this morning
Spit On That!
4 runners from Daville enjoy a morning run.
Route took us to the flyover into Giles down the way side to the cut through by Atlee Rec. Crossover to Taylor Farm to School loop before heading back to flyover. Finished with the Bojangles loop for 4.5 to 5 miles
Safe travels for Mr Holland heading north today
Spit On That!!
4 Davillians showed up at The Creek this morning with no true Q in place. The decision was made have a Hot Potato by chance.
This how it went down
Warm Up – Mosey a lap around the parking lot to the blacktop
COP (ALL IC) – SSH’s, DQ, Helicopters, Russian Soldiers, LBC’s, Alabama Prom Dates, American Hammers, HRM’s, ARM Circle
THANG
Roll The Dice – Use a 12 sided dice with exercises/reps on each side each back took a turn rolling then we completed the exercise. After 4 rolls we ran a lap around the parking lot. One side was marked “Water Break” when this happen Boo Boo called out a 5 minute wall sit
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
This was the perfect workout for the day. Some good laugh were had about some the exercise and the wall sit made all our legs like jell-o. Thanks Boo Boo for having the dice to use!
SPIT ON THAT!!
5 Davillians came out (some a little earlier than others) for their mid week kettlebell fix
This how it went down
COP – Deadman Hang, Cherry Pickers, SSH, Helicopters, Heels to Haven, Flutter Kicks, Arm Circles
THANG
Lucky Horseshoe – Start with one exercise for 13 reps then a lap around the parking lot then add an exercise each round with 13 reps for each. After adding all 5 exercises drop the first one till down to last one added then finish with a victory lap. Exercises were Merkins, Halos, Goblet Squats, Hammers (2ct) w/ KB, and Swings
11’s – Demon Crushers one side and Lawnmows the other with KB lunges between
Numberrama, Namerama, Announcements, Yardsale took us out
MOLESKIN
Been a few months since YHC has swung a KB so it felt good to get back out. Today was about bring back the old. Lucky Horseshoe use to be staple workout at MannDate back when Honey Do first introduced it during a Takeover Week back in 2018. Was great to completed once again.
YHC kept the reps lower than normal to make sure it was completed but also to bring back another oldy but goody with one of Emoji’s “favorites” Demon Crushers
SPIT ON THAT!!
5 Davillians enjoyed the extra half hour of sleep got after it at Atlee HS
This how it went down
Opus Q
COP
Rotation 4 corners – each Pax starts in a corners working on an exercise while a 5th person runs to switch the rotation. Exercise were lunges, Freddie mercury’s, HRM, Dip. Repeat two times
Spit’s Q
Donkey suicides – suicide + 5 donkey kicks, suicide + 10 donkey kick, suicide + 15 donkey kicks
Mr Holland Q
1.25 mile run
Helix Q
10 Burpees + 20% effort sprint. Rinse and Repeat down to 2 Burpees + 100% effort sprint
Bulkhead Q
cumulative 4 corners – 10 WWII sit-ups, 20 Crunchy Frogs, 30 2ct Flutter Kicks, 40 LBC’s
2 MOM
Numberrama, Namerama, Announcements, Opus took us out
Great morning with everyone bring their A game Q.
SPIT ON THAT
A lone LIFO Davillian made sure the AO was still secured even in the rain for the Thursday Run edition.
With be close to 10 mins late, YHC decided to cut the run in half with a short loop around Rutland, Atlee Library, and finish with the Bojangles loop for 2.15 miles
Rain was light until the end.
Spit On That
5 Davillians came out for a run that felt like a cooler in day in August
Route included Kroger, Rutland townhomes, and I’ll traditional loop thought Rutland for 4+ miles
Speakeasy started early and got in 6+ with Phonics joining him for 5+
Glad to be out to join this warm weather
Spit On That!
5 runners and 2 ruckers enjoy some spring weather in February for a more run.
Route was somewhat old fashion with a reverse Knollwood and reverse Bojangle loop for 4 to 4.5 miles.
Ruckers did their thing
Glad we could help Mr Holland by showing up for his second post at this AO of the week
SPIT ON THAT!
5 davillans enioyed the short sleeve weather to get in miles.
Route was the Craney Island loop via Giles Farm Rd then back over the flyover for what became dealer choice til finish 4 to 5 miles
Was great morning and for YHC it was great to finish a run without walking. The PAX didn’t appreciate the dark road that is Giles Farm Rd so guess that will not be used again
Spit On That!
2 Downrangers unbeknown to the other they were in the area join 12 others (including 2 FNG’s) from F3 Bruco on the beach of Oak Island, NC for a Saturday beatdown
This is how it went down
COP
Indian Run down the beach
Workout exercise of 1 WWII set up flipping over to 1 Merkins repeating 20 times
Indian Run back down the the pier
4 Station Rotation- 1st 20 Big Boys, follow by a plank set, and 20 LBC’s. Mosey to the picnic benches for a set of 20 Dips + 20 Decline Merkins. Mosey to the street for side shuffle back down the the firehouse. Set of 20 Squats + 20 sec People’s Chair + 20 sec Balls to Wall. Bear crawl back down the beach and repeat two more times
Numberrama, Namerama, Announcements, Top Hat took us out
MOLESKIN
What are the odds that two guys from RVA show up at a Downrange workout 4.5 hours away on the same day and had no idea the other was there too. Was good to workout with Faceplant and share stories of dealing with 2.0’s
F3 Bruco is was on the newest Regions in F3 Nation. Forming from the extension of F3 Cape Fear. The Region is all in one county of NC call Brunswick Co which includes all the southern most beach of NC before the SC border/Myrtle Beach.
If you are every in the area, YHC strongly suggest posting with these guys. They are young but a strong PAX averaging over a dozen each day
SPIT ON THAT!!