5 Runners and 2 ruckers enjoyed cooler temps this morning at Atlee HS.
Runners did a out and back loop that went around the schools, into Taylor Farms, the crossing Atlee Station into Chickahominy Oaks heading up and down the hills on the back of the neighborhood finally return back the way we came. The lead runs got from 4.75 to 5 miles in while second ground got in 4 miles
Ruckers did their thing with loops around the school for 2.5ish miles
SPIT ON THAT!!
2 Davillians had a off the books run today since both are training for the Richmond Half and couldn’t run Saturday morning
A 10k was covered from Atlee HS to Kingswood Court then back
Spit On That!
8 Davillians made it out Tuesday for some running and rucking.
2 Ruckers did their thing
It was hill repeats day for the 6 runners thanks to Opus’ suggestion the night before.
We headed to Giles and did 4 hill repeats on the clubhouse loop before continuing on run through Giles into Craney Island then getting one last hill in with the fly over before returning to the Atlee parking lot for 4 to 4.5 miles
Great run by everyone!
Spit On That!!
4 Runners and 2 Ruckers embraced as Phonics call “The Most Humid day we will have over the next 10 days” for a Thursday edition of F3 in Daville
Runners ran a traditional route that took us through Rutland, Knollwood, and Cool Spring Forest Trail
Ruckers did their thing around Rutland
Another solid run with YHC able to keep Phonics on pace for the 2nd time this week
Opus and BAM got in a little extra distance on the trail forgetting to turn earlier
SPIT ON THAT!!
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!