Author: Spit

  • Mosey into the 20’s

    3 Davillians and a Winter Tourists got the 2nd day of the year started on the right track

    This is how it went down

    Mosey over the 2nd parking lot for some parking lot tracers

    COP (ALL IC) – SSH x20, Helicopters x20, Up/Down Merkins x20, LBC’s x20, Heels to Heaven x20, Flutter Kicks x20, Arm Circles x20

    Mosey to the playground

    THANG

    Bench Work – Deciding reps Dips x20 & Decline Merkins x20 down to 11 follow by Increasing reps Dips x1 & Incline Merkins x1 up to 10

    Mosey to the courtyard

    Dora – 120 WWII Situps, 220 2 ct Flutter Kicks, 320 LBC’s. Partner runs a lap around the back of school and through the courtyard

    Mosey back to the SF

    2 MOM – Boat/Canoe on Chewy’s call

    Numberama, Namerama, Announcements YHC took us out.

    MOLESKIN

    YHC had missed NYE and NYD workouts due to 2.0 having sleeping issues so it was great to get out this morning

    Since this is the start of 2020 it only seem appropriate to do everything with 20’s

    Good to have Oyster joins us this morning. Look forward to see you the rest of your Winter Tour

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • I should have checked the Weather App

    3 Davillians enjoyed Spring like temperatures for the last run in Mechanicsville for 2019

    Mud Face and No Idea dress like how it should actually be like in December got in their normal 3ish miles

    YHC took it easy and got in 4

    SPIT ON THAT!!

  • “Ab” Yourself a Merry Christmas

    Image result for fit santa claus

    Twas the Gloom before Christmas when all through Ville
    Not a creature was stirring, even an Emoji was still;
    The shovel flag were planted in the ground with care,
    In hopes that The PAX soon would be there;
    The PAX of 10 were all snug in their winter gear;
    While visions of Burpees made things unclear;
    With most in their beanies, And Carpenter in his cap,
    The PAX mosey out for a long winter’s lap;

    The rest went something like this:

    COP (ALL IC x25) – Mtn Climbers, Dying Cockroach, Plank Up/Down’s, American Hammers, Gas Pumps

    Mosey around the school

    THANG

    Captain Thor – 1:4 ratio of Big Boy Sit ups and American Hammers (1 count). Rinse and repeat till 10:40 ratio

    Mosey to the back of the school

    Triple Check – WWII Sit ups, Mtn Climbers, Touch 5 Trees

    Partner Check – 3 Sets of the following – 25 PLT’s, 25 Booyah Merkins, 25 Wilson’s Boxing Dying Cockroach

    Mosey back to the SF for 1 DQ (For Emoji)

    Numberama, Namerama, Emoji took us out.

    MOLESKIN

    YHC pull this workout of the archives just in time for Christmas. It was great to be back out on Tuesday morning. First time in 2 months for YHC.

    Good also to see The Carpenter back in action and to run into Pavarotti during the mid of week

    YHC hopes this ab workout frees up some remove for the Christmas fest for the PAX. It sure did make COFFETERIA afterward feeling rewarding

    SPIT ON THAT!!

  • Where are we going Hardywood

    Just because Hardywood and Swirly where leading we took the long route to start with 2.5 miles. Finished with the normal 1.6.

    Great run and awesome morning for it!

    Spit On That!!

  • Arctic Potato

    4 Davillians arrived on this arctic morning a some cold potato

    This how it went down

    Spit’s Q

    COP (ALL IC) – 10 Burpees OYO, SSH, DQ, 5 Burpees OYO, LBC’s, Scorpion Kicks, Merkins, Arm Circles

    Mosey to the courtyard

    Mini Dora – 50 Donkey Kicks, 100 Merkins, 150 LBC’s. Partner runs a loop around the courtyard

    Mud Face’s Q

    The layered Merkin (or whatever name Mud Face comes up with) – The PAX got in a line in the plank position. The person a the end stays in PAX while the person in front of him put their legs on their shoulders/back. This countines down the line. Once everyone was in position the PAX completed Merkins IC. WE got to 5

    Four Corners – Of course Mudface had to put his on spin on this. first corner – 10 Burpees, second corner – 10 Burpee w/ LBC’s, third corner – 10 Burpees w/ LBC’s + Squat, fourth corner – 10 Burpees w/ LBC’s+ Squat + Mtn Climber

    Trout’s Q

    Mosey to the hill behind the school

    The unchanging 11’s – 11 Donkey Kicks, Bernie Sanders up the hill, 11 Split Jacks. Rinse and Repeat 11 times

    Mosey back to the SF for Numberrama, Namerama, Announcements, Trout took us out

    No Q on the sheet, no worries! Hot Potatoes are always good idea. Nice to get Trout in the mix of things. Hopefully we can get him to Q a full one soon

    SPIT ON THAT!!

  • A Misty Run

    7 Davillians came out in the mist and darkness to start week off with some miles

    Route

    The King’s Charter Loop – Marco and Trout got out quick in a Sub 8 pace. YHC tried to follow behind. Lab Rat and Corned Beef set their own pace

    MudFace and No Idea did their thing and got in 3ish miles

    Macro and YHC got in 5

    Trout, Corned Beef and Lab Rat got in 4 plus

    SPIT ON THAT!!

  • Dora and her block

    6 Davillians came in hot and ready to get their Thursday start

    This is how it when down

    The PAX grabbed some cinder block out of YHC car and headed out to the blacktop

    COP – DQ, Helicopters, SSH, 5 Burpees OYO (since we forgot how we count in DaVille), LBC’s, scorpion kicks, Arm Circles.

    THANG

    Short mosey front of the bus loop.

    Extended Dora – Partner up, one partner runs the bus loop other does exercises with cinder block. Switch, Rinse, and Repeat the following:

    100 Merkins

    150 Goblet Squats

    200 Leg Raises w/ Block held up

    250 Swings

    300 Sit up + Press

    Mosey back to the SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Schedule these days has kept YHC away from F3 all more often than he would like. But at least Thursday’s have been regular

    5:27 YHC was the only one at the AO but lucky Emoji arrived it would have to be lone wolf post. The rest of the PAX came in hot and a little bit late but help to keep the numbers even.

    TCLAPS have to go out Chewy today. Not only was he showing off his running skills but the boy was spot on with his form.

    SPIT ON THAT!!

  • 4th Annual Back Friday Beast Special

    4 Davillians not still currently in a turkey coma, arrived to take in another Thanksgiving tradition.

    This how it went down

    Warm Up – Cotton Eye Joe

    Cotton Eyed Joe by Rednex (3:14) Start with SSH to music when singing starts. When Banjo (as well as the fiddle) solo starts switch to Hillbillies, then music changes and woman sings, switch to merkins, Then switch back to Side Straddle Hops when man sings again. Rinse & Repeat: Man singing: SSH / Banjo solo: Hillbillies/ Woman singing: Merkins

    THANG

    The Black Friday Beast

    First Stop – Bed Bath & Beyond – Dyson Ball Animal 2 Vacuum – On sale $299.99 – Result 50 LBC’s each

    Second Stop – Best Buy – Garmin Forerunner 235 – On sale $149.99 – Result 25 Merkins each

    Third Stop – Walmart – Nintendo Switch with Mario Kart Bundle – On sale $299.99 – Result 50 single count Flutter Kicks

    Fourth Stop – Target – Ring Video Doorbell 2 – On sale $139.99 – Result 23 Jump Squats each

    Firth Stop – Tractor Supply – 12ft Journey Fishing Kayak – On sale $249.99 – Result 42 single count American Hammers each

    Sixth Stop – Amazon – Fire 7 Tablet Kids Edition – On Sale – $59.99 – Result 10 Burpee each

    Mosey back to the SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small PAX but still fun morning. Great to catch up with the fellas and recapping some of the rest posts.

    Some coffee time as had afterward

    SPIT ON THAT!!

  • Breakfast Club Ghost Writer

    They came, they saw, they conquered the run

  • Always looks better on paper

    21 of RVA’s finest came out and humored YHC is his efforts to try something new at Dogpile.

    This is how it went down

    Circle up around the SF for the disclaimer and the plan for the day

    COP replaced with the Cotton-eyed Joe – Cotton Eyed Joe by Rednex (3:14) Start with SSH to music when singing starts. When Banjo (as well as the fiddle) solo starts switch to Hillbillies, then music changes and woman sings, switch to merkins, Then switch back to Side Straddle Hops when man sings again. Rinse & Repeat: Man singing: SSH / Banjo solo: Hillbillies/ Woman singing: Merkins

    THANG

    The PAX counted off into fours and formed groups. YHC gave instructions on the fact that there are 4 stations set up throughout Dogpile (YHC should have given additional details but more on that later).

    Objective – Be the first team to complete all four stations with these simply rules: Must stay as a PAX an the Cinder Block Coupon just go with you to every station

    With that the PAX was off

    Station #1 (The VITA Trail) – Miles of Merkins – Run the loop, stop 10 times and complete 5 Booyah Merkins and 5 Workins

    Station #2 (The Nickel Bridge) – Bridge the Gap – Form a line. Leapfrog over each other down the bridge till you reach the river. Run backwards to the start

    Station #3 (The Pipeline) – Triple Check – 1. Run the loop, 2. LBC’s, 3. Coupon Swings. Once completed find a log to carry to the next station

    Station #4 (The Rusty Cage) – Team Cage – As a PAX, complete 100 Burp Ups, 100 Jerkins, and 100 Dips

    Mosey back to the SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Well you win some and you lose some. YHC learned today that sometime even if you want things to be a surprise, its better give more information.

    YHC had marked each location starting area with glow sticks but some of the glow sticks were hard to find. The result, the PAX was confused and didn’t finish

    YHC does hope that the PAX enjoyed something new and hopefully next time things will go a lot smoother

    ANNOUNCEMENTS

    • Thanksgiving Day Convergence – 6am at 45MOM. Hour long, coffee afterwards
    • TYA has the Q at No Toll
    • Forest Hill Park Loops start 7 am Black Friday

    SPIT ON THAT!!