Author: Spit

  • Low Cardio Day, Sort of

    11 PAX came out for YHC’s Day 3 celebration.

    This is how it went down

    Mosey to the blacktop

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    Chaos Four Corners – In groups of 5; 4 of 5 mosey to start exercises at different corners. On YHC’s Q The 5th PAX member runs to the first corner and completed 20 reps of the exercises with 1st PAX member, 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Keep going till reaching the fourth corners. Exercises were: LBC’s, American Hammers, Heels to Heaven, SSH’s,  All PAX completed 20 SSH’s at the end. Rotate around and repeat 3 times.

    Tennis Court Set

    • First court – bear crawl to first line complete a merkins, crawl bear back to the start and complete a merkin. Rinse and repeat for all lines then lunge to the next court.
    • Second court – lunge to the first line and complete Lt. Dan then lunge backward to the beginning line. Rinse and repeat for all lines then bear crawl to the next court
    • Third Court – Repeat bear crawling
    • Fourth Court – Repeat lunges

    Mosey to the track

    Catch Me If You Can – Partner up, first partner completes 5 Burpees while second partner runs backwards around the track. When first partner is done they run to catch the second partner. Swing and repeat around the the whole track twice

    Mosey back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great to be back at 45MOM for the first time in over a year. The PAX made YHC feel welcome with heavy mumble chatter during the COP.

    The Chaos Four Corners lived up to its name. The PAX caught on but on the 2nd round we only had one PAX at the fourth corner and none on the 3rd. The important thing was the PAX got some good ab work.

    ANNOUNCEMENTS

    • Tomorrow is YHC’s official annversity day and will be Qing at The Creek. Also will be Qing Dogpile on to finish out the week!
    • Memorial Day Convergences at Tredegar starting at 7 am

    SPIT ON THAT!!

  • DaVille Invades WDog

    5 Davillians and 5 Richmond Proper’s arrived ready for YHC’s Day 2 Q

    This how it went down

    mosey over to the traffic circle

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    Amphitheater Sets – Starting at the bottom we completed 5 V-Ups on each row then went back down completing 5 Incline Merkins on each row

    Rusty Cage – 5 Pull-ups, 5 Dips, and 5 Jerkins. Rinse and Repeat with sets of 10 and 15

    Touch a Tree – Partner up, one partner runs and touches 5 trees while other partner completes an exercise using our cinder block coupons then switch. Exercises were: Curls, Sit-up + Press, Swings, Leg Lifts, and Around the Worlds

    Mosey back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Day 2 is in the blocks and YHC was happen to see some Davillians made the trip down to help celebrate.

    Like yesterday, it was good to see old faces haven’t seen in awhile.

    Emoji brought the excitement this morning. Going to miss having that around. F3 in Charlotte will not know want hit them

    ANNOUNCEMENTS

    Memorial Day Convergences at Tredegar starting at 7 am

    SPIT ON THAT!!

  • Dodging Garbage Trucks

    12 HIM’s arrived on a 70 and sunny morning to help YHC start off his anniversary week in style

    This how it went down

    Warm Up – Brought some Daville to Tuckhoe with parking tracers while we tried to avoid being hit by the garbage truck.

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    4 Corners – Using the whole parking lot. Running the long ways and run backward the short ways. 10 Burpees, 20 2ct American Hammers, 30 Merkins, 40 SSH. Rinse and Repeat for two total rounds

    Triple Check – Using the jungle gym by the track. Pull ups/Jerkins, WWII Sit-ups, and Bear Crawl to closest tree (slight up hill) then Crawl Bear back.

    Jacob’s Ladder – Traditional style using the largest hill by the track. Run up the hill complete a Burpee, run down then back up for 2 Burpees. Rinse and Repeat till reaching 7 Burpees. To keep things interesting we Bernie Sanders up the hill the last two rounds

    Rail Work – Using some sidewalk rails we complete High and Low Incline Merkins IC

    Skull Crushers – 10 IC Right Leg then 10 IC Left Leg

    The 6’s – Circle up. Hold feet six inches off the ground for six seconds. Exercise IC: Six LBCs, six Heels to Heaven, six American hammers, six Gas Pumps, six Freddie Mercuries, six Rosalitas.

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    This Friday (6/21/21), marks YHC’s 5th Anniversary with F3. To celebrate I will be Qing for 5 days straight and wanted to post at some other AO’s beside DaVille since not traveling at all this year.

    It was great to see some guys that I haven’t seen in months and meet some new PAX that wouldn’t normally have a chance to.

    YHC has been getting a little horse this week due to grass pollen being high so my voice as started to “squeak” some during the COP and giving directions during 4 Corners. This of course lead to the “hate” mumble chatter on YHC’s age.

    ANNOUNCEMENTS

    Memorial Day Convergences at Tredegar starting at 7 am

    SPIT ON THAT!!

  • K.I.S.S. (Keep It Simple Spit)

    6 Davillians arrived on a cool May morning for YHC’s first Q at The Creek in some time.

    This is how it went down

    Warm Up – Mosey around the parking lot weaving in and out of the traffic cones the school sets up student drop off (this has become a new thing to start with)

    Head to the blacktop

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

    THANG

    Mosey to the playground

    Mini Dora – 50 Pull ups, 75 Box Jumps, 100 SSH. Partner runs to a tree and back

    Mosey to the track

    Mini K.I.S.S. – Run a lap, 100 Merkins, Run a lap, 90 Squats, Run a lap, 80 Merkins, Run a lap, 70 Squats, Run a lap, (called a small audible) 40 Merkins, Run a lap, 30 Squats, Run 2 laps

    Mosey to the blacktop

    6’s (aka mini 11’s) – Run to one side complete 5 (2ct) American Hammer, run back complete a Smurf Jack, finish with 1 American Hammer/5 Smurf

    Mosey back to the SF

    2 MOM – Each PAX picked an exercise to compete 5 reps of: Ring of Fire (5 Merkins), 5 WWII Situps, 5 Burpees, 5 (2ct) Freddie Mercury’s, one other then wrap up with a 15 sec elbow plank

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    The Q was open as late as Wednesday this week and YHC hadn’t Q The Creek since around Jan. Felt good to Q a bootcamp again.

    The theme today was to complete some group of exercises that typically would take the whole time (or half the time) in a “mini” scale to keep everyone moving.

    Mumble chatter was strong this group never has an issue chatting during the workout (Yard Sale makes sure of that)

    SPIT ON THAT!!

  • DaVille Relay (Spring 2021)

    21 of RVA’s Finest (including 1 FNG) came up North of the wall for Spring Edition of the DaVille Relay.

    This is how it went down

    We add another runner to each team and added a third loop.

    Loop # 1 – 5.5 miles around Rutland, Knollwood, Cool Spring West, then finish with the 1 mile Bojangles Loop

    Loop #2 – 4.15 miles into Craney Island Estate then finish with the 1 mile Bojangles Loop

    Loop #3 – 4.10 miles starting with the 1 mile Bojangles Loop into Mechanicsville newest neighborhood Giles then finish with the 1 mile Bojangles Loop

    Total Miles Per Runner – 13.75

    Total Miles Per Team – 55

    Finishing Times:

    Team Rat PAX (Corned Beef, Hash, Trout, Memento (Loops 1 & 2), Shank (Loop 3)) – 6:39:20

    Team United Nation (Spit, Fannie Mae, Bulkhead, Opus) – 6:54:33

    Team Tuckahoe West (Gomer Pyle, Upchuck, Bodo’s, Shiplap) – 6:57:50

    Team Trail Blazers (Helix, Pavarotti, Marco Polo, Boberry (Loop 1), Sludge (Loop 2), Phonics (Loop 3) – 7:10:54

    MOLESKIN

    Weather was cooler for it being the end of April which made for perfect running conditions.

    24 hours before the race we had 3 teams down a runner. The scramble was on to get the teams filled. Thanks to Memento (Trout’s co-worker), Shank, Boberry, Sludge, Phonics, Shiplap for answering the call.

    Also glad to have Spike joins us for the first and second loop who was ready to fill in as well if needed

    T-Claps to Luggie who served as our runner support out on the loops all morning getting in 50+ miles on gear

    Great 2ndF time at Kegger’s for some burgers and brews

    SPIT ON THAT!!

  • Loop #2

    4 Davillians came out on cold spring morning to get another test run before the relay on Saturday

    Craney Island loop for a little over 4.

    Pace was nice with a little push at the end

    SPIT ON THAT!!

  • Loop #1

    3 Davillians came out for Tomato Run on a special day to get in their test run before the race today.

    Today’s loop was the Rutland loop. Since we only had Davillians today, we skipped the final part running the Bojangles loop so got in 4.5 miles

    Great morning for a run. We tried our best to taper

    SPIT ON THAT!!

  • Getting Close

    5 Davillians arrived ready to get their day started with a good run. We did a repeat of last week and ran the Craney Island Loop for 4+ miles.

    Mumble Chatter for YHC and Spike focused around Spring Break vaca and up coming summer vaca ideas

    Also nice 2nd F after the run taking about next Saturday’s relay

    SPIT ON THAT!!

  • 5:30 and 6:00

    5 Davillians arriving at different times and got in the Monday morning run.

    Text went out the night before after Bulkhead suggested to YHC we should run tomorrow but meet at 6. YHC advise the text group with responses from Corned Beef and Marco Polo on the Hard Commits and Opus on the Soft Commit

    At 5:47 Bulkhead text out saying he would have to miss this morning. YHC arrived at the clubhouse around 5:52 to find Corned Beef and another car was already there. Turns out Sludge who has been on IR for a while decided to make it out!

    YHC waiting for Marco Polo to show up as a LIFO and we headed out around 6:02 on the Giles Loop (4+ miler)

    Hash had already finished his run before we headed out and we ran into Corned Beef/Sludge while on the Bojangles Loop.

    Great morning for a run except YHC wasn’t feeling it after a late night at The Carpenter’s celebrating his 5 years till “Respect”.

    SPIT ON THAT!!

  • Hash without the Beef

    5 Davillians came out for another training run before the DaVille Relay.

    Route – Craney Island loop for 4+ miles

    So Hash made it without his Dad this morning was surprised the back to see a third hate 2.0 up all his own

    Great morning for a run. The PAX pushed well together will everyone running sub 8:30 pace.

    SPIT ON THAT!!