7 Davillians arrived on a misty but comfortable Tuesday morning for some running and rucking
Runners: Phonics and YHC ran the farmhouse loop for 4.25 miles while the rest of the runners did a 4 on 1 off run
Ruckers: Did some loops around the schools
It felt great to get back out running after missing the last couple of week. Thanks Phonics for keeping a little slower pace but still pushing not to stop
SPIT ON THAT!!
3 runner that turned into 4 with a FNG and 5 Ruckers came out for Tomato Run stop of the summer tour.
Route – Runners heading through Rutland, Norwood, and the Cool Spring trail loop with some extra sprinklered in to get from 4 to 4.5 miles
Ruckers – Rutland and Cool Spring loop to get in 2.5 miles
Welcome to Forest (temp name till we can think of something better). Forest has run in 15 marathon in his lifetime
Glad to have UpChuck (our lone summer tourists) join us this morning. Enjoy listening to the store of the Hosptial Name and almost pulling it off with our FNG this morning
SPIT ON THAT!!
3 Davillians came out for the hour long workout of the week and decided to Hot Potato it.
This how it when down
Opus’ Q
Mosey around parking lot with different running style (karaoke and backward) to the small court yard
COP (ALL IC) – SSH’s, Helicopters, Imperial Walkers, Copperhead squats, LBC’s, Dirty Dogs, ALT’s
Mosey to the blacktop
The Dora Triple Check – One person did suicides, second did Isometric exercise (i.e. planks), while third worked on the Dora. 150 Merkins, 250 squats, 350 SSH’s
Spit’s Q
Running Exercises – While running the school loop around all three schools we stop several times for the following: 10 Merkins, 20 (2ct) Toe Tappers, 20 calf raises, 10 Box Jumps, 2 rounds pole smokers with 10 Heels to Heaven. Complete each set twice
3/4th Mile Run back to the VSF
Helix’s Q – GRAMS
Numberrama, Namerama, Announcements, Opus took us out
Great 2nd F at the Local
SPIT ON THAT!!
3 runners and 3 Ruckers embraced the humidity for the first run/ruck of the week
Runners did the Honey Meadows loop for either 4+ miles
Ruckers did their school loop
Good to see Lab Rat and talk about the old days of F3
Spit On That!!
5 Davillians including a FNG arrvied at Atlee last Saturday for sort of hot potato
This how it went down
Spit’s Q
COP
Catch us if you can around the bus loop twice
4 Corners around the bus loop
Picnic table sets – Skull Crushers, Step up jumps
Tennis court bear crawls
Helix Q
Pick up the litter (Recycling version of touch a tree)
Pull Smokers
Speed bump medley
GRAMS
Numberrama, Namerama, Announcements, Yard Sale took us out
Welcome To Thunder (who at the type writing this has posted 4 times in his first week!)
SPIT ON THAT!!
5 Davillians help YHC finish out this takeover week. This how it went down
COP (ALL IC) – SSH, DQ, Squats, Helicopters, LBC’s, Al Prom Date, Heels to Heaven, AST’s Merkins, scorpion kicks, HRMs, arm circles
THANG
Triangle – 20 dips, bear crawl, 20 toe tappers, run, incline merkins. Rinse and repeat 10 and 5 reps
mosey to the playground
Triple Check – lunge up to the school, pull ups, and American hammers
mosey to the track
Catch us if you can – one person completes 5 burpees while the pax runs backwards around the track. Switch, rinse, and repeat till everyone does burpees
mosey to the blacktop
Four Corners – 10 merkins, 20 squats, 30 2ct flutter kicks, 40 SSH’s
mosey back to the parking lot
GRAMS, Numberrama, Namerama, Announcements, Yard Sale took us out
Moleskin
awesome morning! Glad to have Pavarotti back!
Spit On That!
2 Ruckers and 3 runners (a flip from Tuesday) came out for the second run of the week
Ruckers – Did their route around Rutland
Runners – 4+ mile loop around Bojangles, then over the fly over to Craney Island loop then back to the clubhouse
Opus was sporting his new shoes from Lucky Road now opened in Mechanicsville!
SPIT ON THAT!!
May 21st 2016 marked YHC first ever F3 Post and in this very rainy Wednesday morning we celebrate KB Style
3 Davillians arrived at WHES main parking lot when YHC called an audible to park in the bus loop to be closer to the drop off canopies. We arrived, quickly grabbed our Bells and got to work under the canopies
This how it went down
COP (ALL IC) – Helicopters, DQ, imperial walkers, squats, Arm Circles
THANG
Anniversary Lucky Horseshoe
9 exercises, 9 reps, 9 rounds
Merkins (canopy to canopy run)
Merkins, single arm deadlift (canopy to canopy run)
Merkins, deadlift, swings (canopy to canopy run)
Merkins, deadlift, swings, clean (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row, overhead press (canopy to canopy run)
GRAMS, Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Thanks to Bulkhead and Corned Beef for making sure YHC didn’t celebrate alone this morning. This marks post 1135 and Q 512 for YHC
Wet but fun morning! Here is a link to my first post
Spit On That!!
4 Ruckers and 2 Runners enjoy spring temps for Day 2 of YHC’s takeover
Ruckers – Did their thing with route around the grounds
Runners – Did the King’s Drive Loop getting in 4.25 miles and finish with walk with the Ruckers
Happy Birthday Opus!!
SPIT ON THAT!!
5 Davillians came out for YHC’s Day 1 of an anniversary takeover week. This how it went down
Warm Up – Parking lot Tracers
Mosey to the blacktop
COP (ALL IC) – SSH, DQ, Imperil Walkers, Hillbillies, LBC’s, AL Prom Date, Heels to Heaven, ALT’s, HRM’s, Arm Circle
THANG
Dora #1 – 100 2ct American Hammers, 200 2ct Freddy Mercury, 300 LBC’s while partner completes a suicides
Mosey to the tennis court
Dora #2 – 50 Donkey Kicks, 100 squats, 150 SSH’s while partner completes tennis court bear crawls
Mosey to bus loop
Catch Us If You Can – One person completes 5 burpees while the PAX runs backwards around the bus loop. Switch, Rinse, and Repeat until two laps were completed
Mosey back to the VSF
GRAMS, Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Great to be back in the Gloom with the DaVille Crew after several weeks of travel for YHC and the family. Glad to have a good showing for Day 1 of Qing all week for 9 years with F3RVA
SPIT ON THAT!!