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
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!
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!
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:
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
SPIT ON THAT!!
2 Davillians enjoyed post Christmas run this morning.
For Phonics this was a “cool down” run after running with his daughter over the weekend at 7ish pace and Spider Run 6 mile group Tuesday.
Today we got in a short run of 3.5 miles but at 8:15 pace
Spit On That
5 runners and 3 ruckers enjoy cooler and breezier gloom this morning for the 2nd half of the week Run/Ruck in Daville
Route – Runner did loops around Rutland include the Rutland loop, Townhouses, and Bojangles getting in 4+
Ruckers did their thing
SPIT ON THAT!!
4 Davillians including a much repeat 2.0, enjoyed a Saturday Morning Hot Potato
This how it went down
Bulkhead’s Q
Mosey to the front office of the HS
COP (ALL IC)
Mosey to the HS courtyard
Triple Check – Step Ups, Dips, and a Lap around the small loop of the bus loop
Helix Q
Mosey to the tennis court
Ascending 4 Corners – 10 Merkins, 20 squats, 30 2ct flutter Kicks, 40 SSH’s add each exercise at each corner
Descending 4 Corners – 40 SSH’s 30 2ct Flutter Kicks, 20 squats, 10 Merkins dropping each exercise at each corner
Spit’s Q
Mosey to the basketball court
Triple Check – Suicides, plank, and American Hammers
Tree Run – While running back to the VSF, stop at each tree with increasing squats getting up to around 20
YHC left after 15 to pick up the other 2.0 for 2ndF while Bulkhead and Helix finished with some stretches
We all enjoyed some 2ndF time with Opus at the Local
TClaps to YHC’s 6 year old 2.0 for braving the cold for the workout
SPIT ON THAT!!
4 Runners and 4 ruckers enjoy some colder temps for a second half of the week run
Route – The runner headed out to the fly over to Craney Island then the cut throught it Giles before coming back over the fly over and a loop around the townhouse. We made sure to stay as a PAX circling back for the six. Distance ranged from 4 mile to 4.5 miles
Ruckers did their thing
SPIT ON THAT!!
Before the “Face News” workout of Thanksgiving history, 2 runners got in there miles
Run was simple a out and back to end Grove road while stopping every 5 minutes for 25 Merkins.
Great catching up with Boberry and catching up on some Merkins
Spit On That!!
5 Davillians came out to run this morning but the hard way.
Route – Out into Honey Meadows and back but stopping every 5 minutes to complete 25 merkins. Ran for just over 40 minutes getting in 200 Merkins
No Ruckers today
Great morning for a run finishing up just before the rain
SPIT ON THAT!!