2 Ruckers and 3 runners (a flip from Tuesday) came out for the second run of the week
Ruckers – Did their route around Rutland
Runners – 4+ mile loop around Bojangles, then over the fly over to Craney Island loop then back to the clubhouse
Opus was sporting his new shoes from Lucky Road now opened in Mechanicsville!
SPIT ON THAT!!
May 21st 2016 marked YHC first ever F3 Post and in this very rainy Wednesday morning we celebrate KB Style
3 Davillians arrived at WHES main parking lot when YHC called an audible to park in the bus loop to be closer to the drop off canopies. We arrived, quickly grabbed our Bells and got to work under the canopies
This how it went down
COP (ALL IC) – Helicopters, DQ, imperial walkers, squats, Arm Circles
THANG
Anniversary Lucky Horseshoe
9 exercises, 9 reps, 9 rounds
Merkins (canopy to canopy run)
Merkins, single arm deadlift (canopy to canopy run)
Merkins, deadlift, swings (canopy to canopy run)
Merkins, deadlift, swings, clean (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row, overhead press (canopy to canopy run)
GRAMS, Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Thanks to Bulkhead and Corned Beef for making sure YHC didn’t celebrate alone this morning. This marks post 1135 and Q 512 for YHC
Wet but fun morning! Here is a link to my first post
Spit On That!!
4 Ruckers and 2 Runners enjoy spring temps for Day 2 of YHC’s takeover
Ruckers – Did their thing with route around the grounds
Runners – Did the King’s Drive Loop getting in 4.25 miles and finish with walk with the Ruckers
Happy Birthday Opus!!
SPIT ON THAT!!
5 Davillians came out for YHC’s Day 1 of an anniversary takeover week. This how it went down
Warm Up – Parking lot Tracers
Mosey to the blacktop
COP (ALL IC) – SSH, DQ, Imperil Walkers, Hillbillies, LBC’s, AL Prom Date, Heels to Heaven, ALT’s, HRM’s, Arm Circle
THANG
Dora #1 – 100 2ct American Hammers, 200 2ct Freddy Mercury, 300 LBC’s while partner completes a suicides
Mosey to the tennis court
Dora #2 – 50 Donkey Kicks, 100 squats, 150 SSH’s while partner completes tennis court bear crawls
Mosey to bus loop
Catch Us If You Can – One person completes 5 burpees while the PAX runs backwards around the bus loop. Switch, Rinse, and Repeat until two laps were completed
Mosey back to the VSF
GRAMS, Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Great to be back in the Gloom with the DaVille Crew after several weeks of travel for YHC and the family. Glad to have a good showing for Day 1 of Qing all week for 9 years with F3RVA
SPIT ON THAT!!
3 Davillians including two that enjoyed the 2ndF Trivia Night the night before can out for a shorten workout before 2ndF breakfast
This is how it went down
Head to the main parking lot
COP (ALL IC) – DQ, Helicopters, SSH’s, Hillbillies, Cooperhead Squats, LBC’s, AL’ Prom Date, Heels to Heaven, Flutter Kicks (arms over head), ALT’s, HRM’s, Arm Circles
THANG
Triple Check – Donkey Kicks, LBC’s, Broad Jumps to middle island then run backwards
Curb Crawls – Bear Crawl, Incline Merkin, Crawl Bear, 2 Decline Merkins. Rinse and Repeat up to 5 Merkins
Escalating Four Corners – 10 Merkins; 10 Merkins, 20 (2ct) American Hammers; 10 Merkins, 20 (2ct) American Hammers, 30 (2ct) Flutter Kicks; 10 Merkins, 20 (2ct) American Hammers, 30 (2ct) Flutter Kicks, 40 SSH’s
Mosey back to the cars
GRAMS, Numberrama, Namerama, Announcements, YHC took us out
Headed to Rinse and Shine for 2ndF afterwards
SPIT ON THAT!!
2 Runners and 1 Ruckers came out Thursday during Spring Break
YHC preparing for the monument next week got in 4.25 miles with run around Rutland and Cool Spring Trail.
Opus did the same route on a 4 on 1 off run
Corned Beef was the lone Rucker and got 3 miles in
SPIT ON THAT
4 Davillians enjoy short sleeve weather this morning to get Spring Break/Weekend started off right
This is how it went down
YHC went for a 5k run to get ready for the Momentum 10k in week at a race pace before joining the pax
Opus’ Q – COP, 4 Corners with Jump Burpees, Triple Check, and Touch a Bus
Corned Beef’s Q – Bermuda Triangle w/ Burpees, Pull Ups with Lacrosse Ball Toss Medley
Helix’s Q – Cone Sprints with Broad Jumps and Bear Crawls. After each set completed Burpees. Sets were 1, 2, 4, 8, and 16 burpees
Spit’s Q – Mosey back to the flag with Speed Bump ABC’s (Exercises start with the next letter in the alphabet got up to J)
Numberrama, Namerama, Announcements, YHC took us out
Great 2nd F at The Local with Surf N’ Turf afterwards
SPIT ON THAT!!
4 Davillians arose from their March Madness slumber for a Friday Beatdown
This how it sent down
We moseyed over to the courthouse area next to the F3 door to see if Bulkhead (LIFO) would be able to find us
COP (ALL IC) – SSH’s, DQ’s, Helicopters, Imperial Walkers, (Bulkhead joined), LBC’s, Heels to Heaven, Flutter Kicks (Arm over head), American Hammers, Arm Circles
THANG
Mosey to the gym entrance next to the courtyard
Extended Dora – Partner runs loop around courtyard while other partner does exercise. 100 Merkins, 200 (2ct) American Hammers, 300 Squats, 400 (200 (2ct) Mtn. Climbers/ 200 LBC’s), 500 SSH’s (Audible called after 300 and as a PAX completed last 200 together in 25 rep set while other two did People’s chair)
Mosey back to the VSF
Cone Loops – Forwards and backwards run those the cones twice
2 MOM – Grown Ass Men Stretches
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Simple but strong workout this morning. Debate during the COT on what acronym should be use for our stretches during Mary. GRAMS seems to be the winner
SPIT ON THAT!!
4 runners and and 1 Rucker enjoy high 30’s this clear Tuesday morning
Runners headed to King Charter with YHC/Mailsack completing the farmhouse loop pushing close to 4.5 miles.
Mr Holland/Opus ran to the entrance of Kings Charter and back on a 4 on/1 off run for 4.25 miles.
Yardsale our lone Rucker today walk the campus and we meant him for the end
SPIT ON THAT!!
10 Davillians including 2 youthful FNG’s arrived ready to go this morning
This how it went down
Warmup – Parking Lot Tracers
COP (ALL IC) – SSH, DQ, Hillbillies, Cooperhead Squats, LBC’s, Flutter Kicks (arm’s above head), Heels to Heaven, ALT’s, Merkins, Arm Circles
THANG
Coupon Dora – Using the cinder blocks, 50 Swings, 100 Incline Merkins, 150 curls. Partner runs down the field to the first tree then runs backwards back
Catch Me If You Can – One partner does Murder Bunnies down to the tree while other partner does 5 Burpees then runs to catch up. Switch, Rinse and Repeat up and back from the tree
Love Hill Medley (without the hill) – Cinder Block bear crawl and Lunges. Partner runs to the flag pole then back to switch. Rinse and Repeat
Catch Me if You Can (Part 2) – Overhead Lunges while partner completes 10 Merkins. Switch, Rinse, and Repeat back to the starting area
Curb Medley – Time sets of toe tappers, calf raises into Monkey Humpers, and dip. 2 sets up of each
1 MOM – Grown Ass Men Stretches
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
What a great showing at DaVille this morning. It had been a while since YHC had both posted on a Monday but also Qed but after Mailsack texted 8 pm the night before he was coming and bring his sons, HC with Qing was a must!
Welcome to Drift and Kickstand! Both men are preparing to join the Marines this summer
SPIT ON THAT!