Author: Spit

  • 2ndF to 1stF to 2ndF

    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!!

  • 3 During Spring Break

    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

  • 5K and Hot Potato

    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!!

  • GAMS OR GRAMS

    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!!

  • Farmhouse loop

    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!!

  • A Monday Block Party

    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!

  • The Run that didn’t get posted

    2 Ruckers and 3 runners showed up back on Feb 18th before the snow the next day. Since the Q forgot to write a Backblast here is what happen

    Runners got in close to 4.25 miles running through Summer Duck, Chickahominy Oaks, Taylor farms, and around finishing in Honey Meadows before returning through the front part of the schools

    Ruckers did their normal Giles Ruck

  • DaPile on the 1st

    Since we still have alot of daylight, Opus to use the PowerLight Hill for 11’s after a running COP

    Corned Beef took over from there and did some things

    Great 2ndF at Local as always!

  • Off Campus Leg Day

    5 Davillians enjoy the last day of gloom in the daylight till fall for a off campus beatdown

    This how it went down

    Mosey across Atlee Station into Giles and stop at the roundabout

    1st COP – DQ, Imperial Walkers, Arm Circles

    Mosey down to the clubhouse parking lot

    2nd COP – Cooperhead Squats, SSH’s, LBC’s, AL Prom Dates, Flutter Kicks, Heels to Heaven, HRM’s

    THANG

    mosey next the playground to the pull bars

    Dora – 50 Pull Ups, 100 Merkins, 150 (2ct) American Hammers. Partner run down the trail to a sign and back

    Mosey down the trail to the bridge

    Bear Crawl/Crawl Bear Medley back and forth on the bridge

    Mosey down the trail some more to the first workout station

    Lindseys – 10 Jerkins/30 Bar Dips, 20/20, the 30/10

    Mosey back down trail to the hill near the bridge

    Lunge Medley up and down the hill

    Mosey back to the pull bar area

    Using the boulders 2 sets upf 10 set ups and 5 box jumps

    Mosey to back to road and the hill next to the clubhouse

    11’s – 10 Squats, Run up the hill, 1 SSH, Run backwards down the hill. Check sets, Rinse and Repeat

    Mosey back to the SF

    3 Minutes of Helix stretches

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great Saturday morning and our legs are shoot. Short 2ndF at The Local afterwards due to kids sports but Yard Sale and Corned Beef joined us

    SPIT ON THAT!

  • Hate Ends on 500

    12 of RVA’s finest enjoy some fresh powder which made a for perfect setting for YHC end of hate and 500th Q

    This is how it went down

    Slaughter Start – 10 Burpees OYO

    Mosey to the traffic circle

    COP (ALL IC) – SSH, DQ, Hillbillies, Cooperhead Squats, LBC’s, Scorpion Kicks, ALT’s, HRM’s, Arm Circles

    THANG

    Mosey to the bottom of the Amphitheater

    Amphitheater 40’s – Complete 40 Dips, wait for the six, head to the tope complete 40 Incline Merkins, wait for the six, head to bottom, 40 2ct Flutter Kicks, wait for the six, finish with 40 Calf raises at the top

    Mosey to the Carillon

    4 Corners – 10 WWII Situps, bear crawl up the steps, 20 squats, mosey across the carillon, 30 LBC’s, lunge down the stairs, 40 SSH’s

    10 Burpees OYO

    Mosey to the triangle

    Triangle Hill Dora 500 – Partner up, first partner holds plank or Al Gore while other partner works on the excerises. Switch when needed. After completing first set run to the bottom of the hill. Complete 2nd set then Bernie Sanders back up the hill for 3rd set. Rinse and repeat for sets 4 and 5. Sets were as followings:

    • 100 Merkins
    • 100 (2ct) American Hammers
    • 100 WWI Snow Angels
    • 100 Smurf Jacks
    • 100 Heels to Heaven

    10 Burpees OYO

    Mosey to Love Hill and complete Donkey Kicks on the stone wall for the six

    Love Hill (Quarter Size) – Starting around stone wall, partner up, partner one runs to the gate while other partner does exercises up to the gate. Switch, Rinse, and Repeat. Exercises were Broad Jump Burpees, Polar Bears, Lunges

    Native American Run (with Burpees) around the Carillon, The Triangle, then back to the SF’s

    1 MOM – 10 Burpees OYO

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Its already great to make a trip to Dogpile on Saturday and to only way YHC could celebrate 500 Q’s. What made it great was being there with DaVille takeover but also with Dogpile regulars YHC has gotten to know over the years.

    For the first time ever, YHC got to be apart of a ‘NO Hate” COT.

    YHC’s is looking forward to the next 10 years in no hate and what life has in store

    ANNOUNCEMENTS

    • Gomer’s mission trip is coming up soon. Prayers for the work he has there
    • Frozen Triangle – 2/8, save the date!

    SPIT ON THAT!!