Author: Spit

  • Finding New Roads

    3 Davilians headed out on or weekly run around Daville and this how it went down

    20 mins out then 19 mins back. We ended up running the full new loop of Giles which included the unpaved parts.

    Nice morning for a run

    SPIT ON THAT!!

  • Just a lap around the Lakes

    14 of RVA’s finest and one lost Jersey Guy came out on all most below freeze Saturday for 70 and sunny RVA workout

    This how it went down

    Slaughter Start – To celebrate YHC’s team winning the World Series for the first time in 26 years we did 26 Merkins followed by 4 Burpees for their total of 4 titles

    Mosey “off campus” over the Lakes onto a field next to Shields Lake.

    COP (ALL IC) – Since The Carpenter was visiting us, YHC called him up to lead in some SSH (50 IC), YHC took back over and we completed: DQ, Hillbillies, LBC’s, Scorpion Kicks, Alternating Shoulder Taps, Hand Release Merkins, Arm Circles

    THANG

    Mosey over to Amelia St

    Love Hill Workout – Partner up, just like going up or down love hill one partner ran to the other side of the lake the back while second partner does an exercise down the road. Lunges, Broad Jump Burpees, and Polar Bears were completed

    Mosey over to hill and some railing next to Swan Lake

    Railing Smokers (Aka Pole Smokers): PAX lined up down the railing and “planked” on the first level. First person in line prop their feet up to the top of the rail and completed 10 Carolina Dry Docks then run to the end of the line. Rinsed and Repeat for one round

    Mosey to the far side of Swan Lake

    Touch a Tree – Partner up, first part touches 5 trees while second partner does exercises. Rinse and Repeat for 3 rounds make sure to touch different trees each rounds. Completed American Hammers, Heels to Heaven, and SSH’s

    Mosey to the other side of Sawn Lake and down the hill

    Jacobs Ladder – Run and down the hill completing escalating Merkins each top up starting with one and finishing with six

    Mosey to Westover Rd

    Native American run (with optional Burpees) back to Shirley Ln

    5 MOM – While still on Shirley ln found a brink wall where we did 10 Dips IC then LT. Dan up the run and short mosey back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It felt good to finally be back out at bootcamp workout. YHC didnt post the whole month of October first due to an ear/sinus infection then to many late nights watching playoff. Also great to have Carpenter back down from NJ for weekend. YHC couldn’t allow him not the lead in SSH while visiting

    The PAX seemed to have the mumble chatter turned up to 11 which not suprising considering the fellas in attendance

    For some reason the Native American run turned into how fast we could get to the end.

    As YHC shared this morning, I couldn’t be more thankful for this group. This past month has been rough one and one of the things that made it easier was haven’t fellas from F3 reach out and check on me. This a great remember that we should all think about someone we haven’t seen in while then reach out to make sure they are ok. Showing someone you care can go a long way

    No announcements today other than Happy Birthday EF Hutton!!

    SPIT ON THAT!!

  • Back in the Saddle without Opus

    2 Davillians decided to skip the hill repeat this morning at VCC and post at the normal spot for Tomato Run.

    YHC has been MIA for most of October with a sinus infection then late nights with the MLB Playoffs. Infection is most gone and the Braves won the WS so time to get back out there.

    Knowing that hill repeats would be a great ideal run to return to, YHC decided to reach to Opus about running at Rutland. He agreed and plan was made

    YHC pulled into the parking lot at 5:27 with no Opus to be found. At 5:34 Bulkhead come walking up saying he also planned to meet Opus.

    We decided to have a Run/Walk morning switching about every 1/4 mile walk to a 1/4 to 1/2 mile run starting with the Bojangles loop, over the fly over onto the Atlee HS service road back to the football field then turn around and come back.

    Got in 3.6 miles this morning

    Was great to be back and catch up with Bulkhead.

    SPIT ON THAT!!

  • 3 For Week 3

    3 Davillians arrived by foot and by wheels for Week 3 addition of the Iron PAX Challenege

    This how it went down

    Week 3 IPC – “B” the EMOM

    Set the timer for 2 minutes. Exercises to be done are:

    • 50 Kraken Burpees (3 hand release merkins to a burpee = 1) 
    • 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 
    • 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).

    Workout starts around the 50 yard line marker on the tack. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint down to the goal line that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees. 

    After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.

    After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1).  When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.

    After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    The runners showed up today for this challenge. All three of us would agree we lost any good form after about 10 Krakens. The PAX push through it and everyone finished under 31 mins.

    Good to have Fannie Mae back out with us

    SPIT ON THAT!!

  • Crazy Wet 8’s

    4 Davillins got after it with Week 2 IPC challenge.

    This how it went down

    Crazy 88’s

    4 rounds for time

    Requirements: Football field (sideline to sideline) or some other large area with two parallel lines measured out 160 feet apart. 1 Coupon (Cinder Block) per PAX.

    Round 1: Burpees & Sprinting

    Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

    Round 2: Squrls & Coupon Carries

    Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) 

    *Squrl = Squat while curling coupon up to chest.

    Round 3: Overhead Presses & Rifle Carries

    Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

    Round 4: X-Factors, Bear Crawl & Crawl Bear

    Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

    **X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

    MOLESKIN

    All got done with 45 mins. Second try at it at The Creek

    SPIT ON THAT!!

  • Just Two guys out in the rain

    YHC rolled into an empty parking lot with the raining pouring. Thinking this maybe a solo run YHC got ready. Luckily Corned Beef came rolling in and we headed out

    simply route, headed out to Craney Island hill and back.

    Spit On That!!

  • They Named an AO after Oyster

    18 F3 Grand Stranders and YHC started off the new month running against the wind on the beach in to our backs in the streets. Time flies when you’re having fun happy hump day.

    This how it went down

    COP

    Mosey down 6th street do the oceanfront. Stop just before access to the bed for sets of merkins and LBC’s

    Indian run in two different lines from 6th street to 11th street

    Head back onto the road stopping at several street corners more sets of merkins, SSH’s, LBC’s. Between corners we would either bear crawl or crab walk up to the next block

    One corner we stop for a ring of fire and YHC showed them how it was done with all clap merkins (or what they call clerkins)

    Mosey back to the SF for some more SSH then they needed with a 30 sec rest to reflex on the day ahead

    MOLESKIN

    Amazing showing F3 Grand Strand had this morning at their Surfside Beach AO The Oyster. Butch keep us moving the whole time. Great to meet some PAX from SC and see how they do things

    SPIT ON THAT!!

  • Is it Fall yet?

    2 Davillians went out for a run this morning but you would though we went swimming with how sweaty we were afterwards.

    Route was out on Atlee station passed the schools, short loop into Honey Meadows then cut into Taylor Farms before return the same way we came for just over 4 miles

    Trout and YHC enjoy some nice mumble chatter about our kids with his younger and my oldest starting kindergarten in a few weeks

    SPIT ON THAT!!

  • No Kettle Bell for you

    An even set of 6 Davillians arrived on this humid Wednesday to take a break from Kettle bells and get in some IPC practice.

    This is how it went down

    Grab a cinder block and head to the bus loop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, HRM’s, Arm Circles

    THANG

    IPC Prep Modified – Starting at the entrance of the bus loop complete 10 Burpee Block Jump Overs then 25 Leg Raisers with Block held high. Run to the first light pole and back. Then complete 9 Burpee Block Jump Overs then 25 Flutter Kick + Press. Run tot he second light pole back. Rinse and Repeat while decline the Burpees by 1 then down to 1.

    Mosey back to the flag

    1MOM – Boat/Canoe

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    With less than 2 weeks till the start of IPC it was time to get the PAX back in the grove. This workout was a modified version of Week 4th challenge from 2018.

    The now KB caught the PAX off guard a little bit but after a a few burpees were completed the mumble chatter got back to normal

    ANNOUNCEMENTS

    SPIT ON THAT!

  • College, Kids, and Camps

    3 Davillians came out to start off their Friday with a beatdown

    This is how is went down

    Warm Up – Mosey around the main parking lot to the blacktop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Heels to Haven, WWII Situps, HRM’s, Arm Circles

    THANG

    Mosey back to the main parking lot

    Mini Beast – We stop 2 time up an 2 times back with 5 reps, 5 different exercises. Merkins, Boat/Canoes, WWII’s, Helix Squats, Burpees were chosen.

    Mosey to the ball field

    Touch the Bases 4×4’s – Start with first base completing 2 4×4’s the head back to home. second time repeat first the at second base complete 4 4×4’s then head back to home. Third time repeat first and second base then complete 6 4×4’s at third then head back home. First with a lap around the bases

    Mosey to the playground

    Third Check – Jerkins, Dips, Lunge to the backwall of the school and back

    Mosey back to the SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small Pax this morning but a quiet one when Yard Sale is around. He always makes sure the mumble chatter is going. We worked hard but enjoy the 2nd F part more I believe this morning.

    SPIT ON THAT!!