Author: Spit

  • Lets Mosey

    27 of RVA’s finest came out on a warm Saturday morning in October for some mosey block fun.

    This how it went down

    Short declaimer since we had no FNG’s and YHC say: Let’s Mosey

    COP – While running a lap around the gravel trail (about a mile), YHC called circle up 7 time for the following exercises (ALL IC): SSH, DQ, Imperial Walkers, LBC’s, Scorpion Kicks, Merkins, Arm Circles

    Picked up a couple of LIFO’s at the end of the COP then moseyed around dogpile to the small stage, each PAX grab a block, then mosey to the Carillon

    THANG

    The Half Lucky Horseshoe – PAX completed sets of cumulative exerises with Laps of about 75 yards and back in between:

    • Burpee Jump Overs x 10
    • Lap 1 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20
    • Lap 2 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10
    • Lap 3 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20
    • Lap 4 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10
    • Lap 5 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10, Curls x 20
    • Lap 6 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10, Curls x 20, Alternating Incline Merkins x10
    • Lap 7 – Murder Bunny

    Take Blocks back, then Mosey back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    On Monday, YHC will be celebrating 7 years with his M. So today we completed things in 7.

    YHC choose today’s exerices as way to both push to the PAX that doesn’t normal attend Kettle Bell workouts but also to give some fellas a little taste of the IPC last month. Result – Murder Bunnies still suck!

    T-Claps to Phonics for coming back out to his first Dogpile since the passing of his father. We will continue to keep you in our prayers brother!

    Thanks for the PAX for letting me lead this morning and for all the love during the workout (or should I say hate)

    SPIT ON THAT!!

  • 4 for a Ladder

    4 Davillians arrived to a wet parking lot at Washington-Henry for some KB fun

    This how it went down

    COP (ALL IC) – DQ, Helicopters, SSH, Merkins, Arm Circles

    THANG

    The Quadruple Ladder – Using parking lot loop. PAX’s KB on one side and cinder blocks on the other. Complete 4 different exerises will routing between KB’s and cinder block. Reps were increased by 5 each time. This is how it looked:

    5 x KB Swings
    10 x CB Curls
    15 x Goblet Thrusters
    20 x Flutter Kick + Press (w/ CB)

    Rinse and Repeat increase reps up to 100 (called time around 85/90)

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    Another one that looked better on paper. As the reps increased, the PAX’s speed decreased. Still a soild workout

    Mumble chatter was light except for Yard Sale going over current life events

    ANNOUNCEMENTS

    • Gypsy is hosting a shoe drive for the month of October. YHC will be collecting for the Daville PAX. See PREBLAST
    • Bulkhead, Corned Beef, and YHC will be running in the 2nd annual Capital Trail 10 miler / 5k. All proceeds to to the maintenance of the trail. Since the event is Virtual we have decided to run on Oct 31st in the morning. Here is the link if you would like to join
      https://runsignup.com/Race/VA/Richmond/CapTrail10Miler5K?raceRefCode=Vvkj8fCl
    • TYA Alternative BRR is set – See PREBLAST

    SPIT ON THAT!!

  • Recovery Run

    4 Davillians got in their late week recovery run after the race this past week.

    The route was a change of scenery from the practice runs the PAX has been taking over the last couple of months.

    Up to the fly over, into Giles, through Giles Farm/Craney Island, a loop around Cool Spring Baptist before back over the fly over and Rutland parking lot. 5 miles record

    Felt good to be back out there to straight the leg. Great pace this morning around 8:30/8:40 per mile. This PAX has gotten strong!

    SPIT ON THAT!!

  • Week 4 IPC @ Daville – Death to all Bunnies!!

    10 Brave Davillians welcome Fall with the last edition of the IPC.

    Conditions: Wet grass = Wet shoes and cold hands but it’s always sunny and 70.

    This how it went down

    Warmup: PAX did varies stretches while YHC explained/demo the exercises

    THANG

    Murder Bunnies

    1 Round For Time

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 25yds
    25 Thruster
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 50yds
    50 Alternating block merkins
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 75yds
    75 Curl Presses
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 100yds
    100 Block Windshield Wipers
    Return to the goal line with your block
    10 Burpee Block Jump Overs (BBJO)

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    F3 Greenwood saved the best for last! That was a smoker. The murder bunny was defintiely difficult but the great equalizer was the 50 Alternating block Merkins (which was really 100 Merkins). With cold wet hat at this point, the Daville PAX had to slow things down.

    TClaps to Spike for leading the way with a time around 27:20.

    The PAX Average: 31:40

    SPIT ON THAT!!

  • Inaugural Daville 35

    12 Davillians (11 + 1 honorary member) verged on the grounds of the Rutland clubhouse parking lot for a great alternative to the Colonial 70.

    This how it when down

    Setup: 4 teams arrived at the parking lot at 4:30am, setup camp, warmed up, and got instructions from YHC on the 35 mile race.

    THANG

    There were 4 teams of 3 runners. Each runner would completed two loops (6.2 miles & 5.5 miles) in a relay style race.

    Routes

    Loop #1 – 6.2 miles (10K) took the runners over the fly over to service road around and behind Atlee HS. Then into Honey Meadows and around the trail. Finally back the same way then around the Bojangles loop

    Loop #2 – 5.5 miles took the runners around the Rutland Neighborhood into Knollwood for a loop and a hill. Out of Knollwood into Cool Spring West for a loop around that trail. Out and back to Rutland passing the parking lot to the Bojangles loop

    MOLESKIN

    What a great CSAUP!! The PAX crushed their projected times with every team finishing in less than 5 hours. Team Trailblazers lead the way after time penalty was add to another team (more that later). Here were the results

    • Team Trailblazers (Marco Polo, Pavarotti, Helix) – 4:45:10
    • Team The Rat Pack (Faceplant, Corned Beef, Trout) – 4:46:20
    • Team United Nations (The Carpenter, Spit, Bulkhead) – 4:46:35
    • Team Alpha Omega (Sludge, Opus, Glide) – 4:57:20

    The Rat Pack had to take a unfortunate time penalty since Corned Beef didn’t take the correct turn on his 2nd run.

    A few highlights:

    • Faceplant to the title for the fastest 10k with a 44:25
    • Several PAX set PR’s on their 10k including YHC (47:34)
    • Thanks to Luggie who was our runner support on bike
    • “The Returners” (last year’s Colonial team) show what they learned from last year by prepping wiser.
    • The whole race felt like a competition with all team at one point within 5 minutes of each other and three time finishing within a minute and half.

    Final Thoughts – This was fun, challenging, and up lifting. The PAX is already looking forward to do it again soon!

    SPIT ON THAT!!

  • One Last Time

    10 Davillians got in a Bro Code run this morning to get in one last practice run before the race on Saturday

    We skip Knollwood and Bojangles loop and got in 3 miles.

    The PAX looks strong and ready for Saturday

    SPIT ON THAT!!

  • Spontaneous Wednesday Run

    5 Davillians enjoyed a cool morning run on this tapering week. The route was the Rutland loop without Bojangles for 4.35 miles

    3 days till our race

    SPIT ON THAT!!

  • IPC Week 3 @ Daville

    7 Davillians got after it for Week 3 of IPC.

    This how it went down.

    Meet at the Chickahominy MS track

    THANG

    K.I.S.S. (Keep it Simple Stupid)

    Start

    Run 400m
    100 merkins
    Run 400m
    90 squats
    Run 400m
    80 merkins
    Run 400m
    70 squats
    Run 400m
    60 merkins
    Run 400m
    50 squats
    Run 400m
    40 merkins
    Run 400m
    30 squats
    Run 400m
    20 merkins
    Run 400m
    10 squats
    ***Run 800m***

    End

    Total work is 3 miles of running, 300 merkins, and 250 squats.

    Scoring: 
    Total time to complete the workout below.  

    The time begins with the start of the first 400m run and ends at the conclusion of the 800m run. 

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    This week was nice change of pace from last week’s complex workout. YHC completed it downrange but from the sounds of it, the Daville PAX was glad when it was over.

    The PAX this morning crushed it average around 35 minute pace. T-Claps to Phonics for leading the PAX finishing around 31 minutes. Glad to have you back in the gloom this morning brother

    Strong showing from Mud Face this morning. He got early to get started and completed around the same time as the rest. Also YHC saw some running skills from him. Great job!

    ANNOUNCEMENTS

    12 Runners (11 Davillians and Faceplant) will be running in the Inaugural Daville 35 Relay this Saturday. Stop by to cheer them on anytime between 5am and 10am

    SPIT ON THAT!!

  • Monday Tapering Run

    9 Davillians got in one last practice run on the 10k loop before this race this Saturday. Since this is tapering week, we cut the route short by starting/finishing at Atlee HS to get in 3.75 miles

    The weather this week is great for running. Get out even if you are not training

    SPIT ON THAT!!

  • A True Gloom Run

    YHC joined 5 runners in F3 Grand Strand this morning for a nice run to the beach

    Route: Start for Horry Count Run Park and head up the trail to onto Robert Grissom Pkwy. The trail then took us to passed the YMCA into a new development. We crossed over Rt 17 then to a side road to get onto 65th Ave N. To 65th Ave to the Oceanfront to turned around came back the same way

    Got in 5.15 miles this morning. The route was dark for the first 1/3rd of the run and these guys didn’t use headlamps or wear bright clothes. I guess they know their gloom.

    It was great to post again downrange (this time with a PAX) and mumble chatter with these guys about life and F3 life in SC.

    SPIT ON THAT!!