4 Davillians and a visitor from south of the wall enjoy some cooler temps and got in their weekly run
Route – Reverse Rutland/Knollwood minus the Cool Forest Trail but of course include the Bojangles loop for a little over 4 miles
Great to have Boberry join us this monring. First time he has been back since the Davillian relays and got lost in Knollwood. This time we made sure to call out the turns so he didn’t have to run a 10k again
SPIT ON THAT!!
2 Davillains decided to slow thing down today and went for a walk intend of a run. Got in about 2 miles which exploring the newer townhomes of Rutland looking for the cut through to get across the railroad track. Couldn’t find so we will have to ask Spike about that one.
Will on the walk Corned Beef and YHC solved all the issues of fatherhood so you are welcome
SPIT ON THAT!!
4 Davillians put in the works this past Friday to start the weekend off right
This how it went down
Warmup – Mosey around the main parking running forwards, backwards, and Karaoke around then headed to the blacktop
COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, HRM’s, Heels to Heaven, Alternating Shoulder Taps, American Hammers, Merkins, Arm Circles
THANG
Mosey to the play ground
7’s – Start with 6 Pull up run to the back school and complete a Donkey Kick keep going till 1 and 6
Mosey to the couryard
9’s – 8 Dips then run to the tree line at the back of the school for 1 LBC’s. Keeping going till flipped 1 and 8
Mosey to the main parking lot
11’s – 10 Skull Crushers then bear crawl/lunge to the island for 1 (2ct) American Hammer. Keeping going till flipped 1 and 10
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Great to have Mile High back and the fact he was able to find us since his first time out was at a different location. Yard Sale made sure the mumble chatter was constant and the PAX pushed through the humidity
SPIT ON THAT!!
23 of RVA’s finest decided to workout without their kids this morning to hang out with Dora.
This how it went down
Mosey COP – We started with 25 SSH’s IC at the SF then mosey to back of Dogwood Dell down near the pumphouse then back up Love Hill stopping a couple of time for COP exercises including DQ, Imperial Walkers, LBC’s, Merkins, Freddy Mercury’s, and Arm Circles
THANG
We finish the mosey at the stone wall
Dora 1-2-3 – First partner does the exercises while second partner runs down hill behind the amphitheater, up the other side and back down then Bernie Sanders back up then switch. Exercises were 100 Donkey Kicks, 200 Squats, 300 SSH’s
Mosey to the Rusty Cage
Mini Dora – First partner does the exercises while second partner runs to the fire hydrant and back then switch. Exercises were 50 Pull Ups, 100 Jerkins, 150 Dips
Mosey to the Penny Stage
Dora Touch a Tree – First partner does the exercises while second partner runs to touch 10 trees then switch. Exercises were 100 Coupon Leg Lifts, 200 Coupon Squats, 300 Curls
Mosey back to the SF
1MOM – Superman
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Apologizes to Marmaduke but today was and run and pound. YHC got the idea of a whole workout Dora thanks to the 2.0’s watching Dora the Explorer on the way back from the River early this week. It was good to work all the muscles today.
T-Claps go out to Gigabyte today. First for give YHC his 3rd Q with a PAX under the age of 18 splashing Merlot and also for getting hydrated and finishing out the workout. No hate for you today.
Today was a great example of how great this brotherhood is. YHC watch as other PAX would finish their Dora and immediately jump in to another group to help them finish.
ANNOUNCEMENTS
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It was hot and humid but 3 Davillians got in their miles for the week this past Thursday. The route was a something a little new. We heading out of Rutland clubhouse up Combs straight back to the Cool Spring Forest trail going the reverse way we normal do and running the whole trail. Came out then went up Cool Spring Rd to the flyover for a loop around Atlee HS service road and parking lot. Back over the flyover and back to the clubhouse to get in 4+ miles
Blackblast title is sponsored Bulkhead shirt.
SPIT ON THAT!!
5 Davillians headed out on a out and back run this morning not knowing how this morning would end for YHC.
The route was out to the back of Giles turning around at either the 2, 2.25, or 2.5 mark then head back.
The PAX stayed together but while mumble chattering about the homes, YHC took a tumble on a concrete rock in the road and dislocated my knuckle on the index finger of my left hand.
The Carpenter walked with YHC back and then when the rest back finished the their run, Corned Beef pick us up.
YHC is so thankful for the crew being there when I needed them.
Luckily when I went to the ER just so happens the hand surgeon was there and popped the knuckle back into place with ease. Should hopefully be back in gloom by next Saturday
SPIT ON THAT!!
4 Davillians got in their canoes and paddled over to Pearson Corner this morning.
This how it when down
Warm Up – Emoji and YHC were only two at 5:30 so we started with a warm up lap around the parking lot. Mr Holland and Bulkhead showed up shortly after and we did some parking lot tracers before heading to the COP
COP (ALL IC) – SSH, DQ, Imperial Walkers, Helicopters, LBC’s, Heels to Heaven, Scorpion Kicks, Merkins, Arm Circles
THANG
Mosey to the courtyard
Chaos Four Corners – Typically this would be done with 5 PAX so we had to modify a little. First PAX start with completing 40 SSH’s while the other PAX run to the first corner and drop of the next PAX member who start the next exercises and continue to the next corner and so on. Once the first PAX is done they run the P2 and complete 10 (2ct) Mtn Climber, both PAX run to P3 and complete 20 Squats, then run to P4 and complete 30 SSH. The whole PAX runs back to the first corner and completes 5 Burpees. The switch, rinse and repeat till each PAX starts as P1 and completes the 40 SSH’s.
Mosey to the playground
Touch a Tree – Partner up. First partner dues Pull ups (modified with some Dip and Jerkins as well) while second partner goes and touches one tree then switch. Rinse and Repeat increase to 2 trees then keep going up to 10 trees.
Mosey back to the SF
2 MOM – Freddy Mercury’s and Gas Pump
2 MOS – Bulkhead lead us in a range of stretching exercises
Numberrama, Namerama, Announcements, Emoji took us out
MOLESKIN
Wet and muggy morning but was good to get back in the gloom. It was so muggy we had the frogs singing for us the whole time
SPIT ON THAT!!
5 Davillians came out to get their miles in for the week
Route – Rutland Loop, skip Knollwood and run the trail loop in Cool Spring Forest. Optional additional loop around Bojangles and run back up Combs Dr.
Distance varied from 3.5 miles to 5 miles
Great morning for a run.
SPIT ON THAT!!
21 of F3 RVA’s Finest arrived at Dogwood Dell this morning to help YHC finish out his 5 Q’s and in 5 day for 5 years with F3 with style
This is how it went down
Warm Up – Mosey over to the first traffic circle for some Karoake and backwards running.
COP Round 1 – Since The Carpenter will be leaving us for NJ soon YHC passed the Q off to him to lead us (maybe for the last time) in 100+ SSH IC
COP (ALL IC) – DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles
THANG
Mosey to the halfway down Love Hill
Love Hill – Partner Up, First partner runs down to the gate then back to their second partner while they are completing exercises heading down. Exercises were Broad Jump Burpees, Polar Bears, and Lunge. Switch, Rinse, and Repeat till we reach the gate
Mosey up to the toll booth with some Bernie Sanders mixed in there
Bridge Work – While running across the Nickle Bridge, stop at every light pole to complete a Burpee. Keep going till reaching the first intersection on the other side or till the lead group comes back to where you are. Then we headed back repeating the same thing
Mosey over to the hill by toll road below the shelter
11’s – Squats at the top and 2ct American Hammers at the bottom. Run down and Bernie Sanders up the hill
Mosey back to the SF
3 MOM (ALL IC) – Dirty Dogs, Flutter Kicks, Rosalitas, Superman
Numberrama, Namerama, Announcements, The Carpenter took us out
MOLESKIN
It was great to finish this week off Qing Dogpile again. During this pandemic, YHC hasn’t be out to Dogpile as much as he has wanted to for a number of reasons. There is just something great about getting together with guys across RVA at least once a week to make the week just a little bit easier.
The first two groups of exercises where things YHC remember we would compete almost once a month at Dogpile in the “old days”. It was great to break them out.
The run heavy workout as DTH mentioned give the PAX a rare opportunity to have some good mumble chatter and also in his words “make the bridge go by faster”
Thanks to all those that have been there for YHC’s over the last five years. This group has impacted me in ways that are hard to put into words. Its rare to find a Brotherhood like this anymore
ANNOUNCEMENTS
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5 Davillians arrived on a perfect to morning to help YHC celebrate Day 4 and the official anniversary date of YHC’s 5 years with F3
This how it went down
Warm Up – Mosey around the school grounds the finish up at the blacktop (about a 1/4 mile run)
COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles
THANG
Mosey to the ball field
Running the Bases – We did 3 times around with the following exercises and reps – 1st base- Heels to Heaven 10/20/10; 2nd base- Merkins 10/20/10; 3rd base – Mtn. Climbers/American Hammers 10/20/10. Once we reach home completed a decline number of Burpees based on when you finished (i.e. – 1st finisher – 5 Burpees – Last finisher 1 Burpee)
Working The Outside – While heading to the soccer goal at the end of the field, completed 20 steps/paces/jumps of the following: Bear Crawls, Frog Jump, Crab Walk, Lunges. Rinse and Repeat back to 2nd base
Mosey to the playground
Quin Check – 5 exercises 5 times: Mosey to a wall complete 5 Donkey Kick then mosey back, Smurf Jacks, WWII Sit-Ups, SSH’s, Pull ups
Mosey back to the parking lot
4 MOM – Each PAX lead an IC exercises and YHC finished with a 45 sec Superman
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Wow can’t believe its been 5 years since May 21st 2016 when YHC join The Carpenter and Abacus for his first workout. Turns out YHC’s first post was downrange while on a Men’s Retreat with these fellas. I was hooked from the start and haven’t looked back since.
Today’s workout featured mostly what we did that Saturday morning in Williamsburg, VA. Here is the link to that first workout: https://backblasts.f3rva.org/2016/05/21/daville-extension-baseball/
Solid group this morning. Yard Sale brought the mumble chatter, The Carpenter brought the 4th F, and it was great to have Pick 2 join us who we haven’t seen in forever
Tomorrow, YHC will wrap this week up with what hopes to be a great beatdown at the Pile tomorrow.
SPIT ON THAT!!