Author: Spit

  • IPC Downrange

    1 solo Davillian showed up at F3 Grand Strand’s Wednesday AO The Oyster. YHC found the AO empty at 5:55 (6am start time). After waiting to 6:05 with no signs of a PAX, YHC headed by to his Beach house for the week, grab Grandpa Duke (Father-in-law) who has been YHC’s proctor for the IPC the last couple year when there is no PAX around.

    We headed back out to the AO (which is a baseball field) and got things started

    This is how it went down

    THANG

    IPC Week 2 – Wheel of Misfortune

    Place coupon at Shovel Flag.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block)

    Pick up block and complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone A (please completely move beyond/around cone)

    Complete 25 Decline Merkins at cone A

    Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone B

    Complete 25 Blockees at cone B

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone C

    Complete 25 Weighted Squats at cone C

    Rifle carry coupon back to Shovel Flag

    Complete 10  Thrusters at the Shovel Flag

    Rifle carry coupon to cone D

    Complete 25 Kettle Bell Swings at cone D

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone E

    Complete 25 Vertical Block Presses at cone E

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone F

    Complete 25 Alpos at cone F

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    **This completes one full round** 

    Rinse and repeat for 43 minutes. 

    MOLESKIN

    Since YHC knew there was a good chance that this week’s challenge would require a coupon, I made sure to bring with my on vaca a 35lb KB. Well turns out I would needed.

    YHC had to make some changes. Since I went about this this solo with just a proctor made some changes. Still used a SF but didn’t have a cones so simply did my best on the measure as well. 400M was easy since I do have a watch

    Got 3 rounds completed and w/ one more set of Merkins/Thrusters as well

    This once was tough but IPC should be

    SPIT ON THAT!!

  • Elevation Oyster on the Beach

    YHC is downrange this week in Surfside Beach, SC. First time vacation here. Great news, there are several AO for F3 Grand Strand close by. One AO is less than a 1/2 mile from YHC’s beach house.

    This is how it went down

    Warmup: Solo run to the AO to drop off YHC’s bag then head out for a 3.2 mile run

    THANG

    So PAX got there early for a 5+ mile ruck

    Time for #TheOyster
    1 minute warning, disclaimer

    15 SSH IC
    20 IW IC to look at Rubber’s awesome form and sexy shorts
    22 Merkins single count cadence

    Had the men count off by 3’s since we had a ton of dudes.

    The THANG
    1’s – 1st base; 2’s – 2nd base; 3’s – 3rd base
    Round 1
    Bear Crawl your lane – 1st and 3rd to grass, 2nd to base
    10 Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Squats, mosey to fence and then back to home and plank on 6
    Rotate

    Crab walk arms 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Round 2
    Crawl Bear your lane – 1st and 3rd to grass, 2nd to base
    10 Diamond Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    Reverse Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Prisoner Squats, mosey to fence and then back to home and plank on 6
    Rotate

    Crab walk feet 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Round 3
    PAX choice Bear Crawl or Crawl Bear your lane – 1st and 3rd to grass, 2nd to base
    10 Wide Arm Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    PAX choice Regular or Reverse Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Jungle Boi Sumo Jump Squats, mosey to fence and then back to home and plank on 6
    Rotate

    PAX choice Crab walk arms or feet 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Recovery walk to fence

    Hop over – don’t hurt yourself
    3 burpees
    Hop back over
    3 burpees
    Mosey to fence – 25 SSH

    Hop over 3x
    6 burpees
    Hop over 3x
    6 burpees
    Mosey to fence – 50 SSH

    Karma was sad we were jumping over fence, so I modified
    10 burpees, 20 merkins, 30 squats at fence, mosey to grass line, repeat, mosey to fence, repeat, mosey back to grass line, repeat, mosey back to fence, repeat

    TIME!

    COT
    Count-O-Rama – 22 for the workout; 13 for the ruck (1 had to leave for work before beatdown) 1 pre-cycler; 1 who did IPC at BS beforehand
    Name-o-rama
    Prayer requests for PAX; traveling, etc
    Prayer requests – Joey and family from Camden
    Prayer requests for teachers and students and schools are getting geared back up
    Prayer requests families in general, country and leaders
    Prayers unspoken
    BOM

    Great work men!

    SPIT ON THAT!!

  • Spontaneous Saturday Morning Run

    6 Davillian took up the offer from Bulkhead to run on Saturday. Some skipped Dogpile for the even. YHC enjoyed a nice run before a 6+ hour drive downrange for vaca.

    The route was a modified Rutlant loop with Corned Beef, Trout, and Spit getting in around 5 miles. The rest of the PAX added the Bojangles loop to get in 6.

    Great morning for a run with temps in the mid 60’s and a nice little breeze.

    This Daville PAX is ready for their CSAUP in two weeks!

    SPIT ON THAT!!

  • Thursday Run in DaVille

    7 Daville Stud got out to get in some miles on Thursday. The loop was the 5.5 miler but some got in a little less or a little more

    SPIT ON THAT!!

  • IPC Week 1 @ Daville

    8 Davillians arrived at Atlee HS knowing there was a challenge this month but unknowning what was in store

    This how it went down

    Warmup – Run over to the MS since we thought there maybe some PAX there. False alarm so we headed back

    COP – DQ, Helicopters, Arm Circles

    THANG

    IPC Week 1 – Inspector’s Gadget

    EMOM (called by app)- 3 burpees

    3 Burpees (Begins Rd & EMOM timer)
    50 Hand Release Release Merkins
    100 Leg Raises
    150 Jungle Boi Squats “2Spoonz Style”
    200 Big Boy Sit-ups (aka WWII Sit-ups)
    250 Stationary Lunge Steps (ct ea leg as 1 rep)

    Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    We had a little OT this morning due to the warmup run and so some PAX wrapped up earlier. With those that finished we had an average completion time around 35 minutes

    Like the rest of RVA, we got it done without a Proctor since it was pretty simple to set up the EMOM timer and YHC called out times to the PAX once completed.

    Looking forward to what Week 2 has in store (Mud Face is hoping it’s coupon related)

    SPIT ON THAT!!

  • Run Pick Up

    6 Davillian Runners enjoy some cooler on the last day August.

    Route – 10k loop starting at Rutland clubhouse, around the school, through Honey Meadows and the trails, the back up through Atlee Station and the Bojangles loop.

    Opus left from his house and the PAX up with by the time we made it to Honey Meadows

    PAX looked strong and ready for the race in a couple of weeks

    SPIT ON THAT!!

  • Nothing fancy just running

    7 Davillians got in their near the end of week training run for the DaVille 35 next month.

    YHC was finalizing Loop #2 which will be a 5.5 mile loop. Feeling good, YHC push the pace and Sludge join in. The rest of the PAX got behind and miss the turn on the Cool Spring West Trail and ended up with 5.8 mile loop.

    Great job by everyone, looking forward to this race next month

  • IPC Welcome Back to RVA

    9 Davillians got in the Week 0 “Warmup Week” for the Iron PAX Challenge this gloom Tuesday morning

    This how it went down

    Everyone met in the Chickahominy MS to cut down on run time to the track and to maximus the time to complete the challenge

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

    THANG

    Week 0 Challenge – Using the grassy area on inside of the track completed 4 rounds of the following:

    • 50 Squats
    • 40 WWII Situps
    • 30 Merkins
    • 20 Bonnie Blair’s
    • 10 Burpees
    • 400 Meter Run

    Extra Credit Speed Bumps – Lunge to the first speed bump, 25 LBC’s, Bear Crawl to the next, 25 LBC’s, Lung backwards to the SF, 25 LBC’s

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    If F3 Greenwood since using this as the “Warmup” challenge, we are in a world of hurt in the month of September. The PAX did a great job pushing through and giving us some time to spare.

    Fannie Mae crushed it with a time sub 24 minutes, follow by Fabio, YHC, Corned Beef, Helix, and the rest of the PAX.

    Thanks to Pavarotti, for going over to Atlee to get any PAX that didn’t get the memo we moved for the challenge

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Breakfast Club Big Data Pts

    We ran, we workout, then ran back (except YHC who ran to ET before hand)

    SPIT ON THAT!!

  • Learning the Loop

    6 Davillians (5 runners and a walker) got the week started with a practice run for the Daville 35.

    Routes

    Mudface looked to be solo today and seem to do the reverse Honey Meadows loop

    Runners started early from the Rutland clubhouse, came through Atlee to check for any 5:30 runs, then loop around Honey Meadows then back from a 10k

    Opus showed up a little later and got started at Atlee to get in 4.8 miles

    Great run for everyone this morning!

    SPIT ON THAT!!