Author: Spit

  • To Taper or Not to Taper

    A PAX of one climbed out of his fart sack two days after completing 3 runs and 1 workout in less than 28 hours to get in a tapering run.

    This is it went down

    Route: Head out of the Atlee parking lot down the service road to Honey Meadows. Loop around Honey Meadows then back up to the parking lot getting in a little over 3 miles. Complete a couple of sprint exercises and stretches.

    Moleskin: Mudface texted YHC last night noting that No Idea and himself will not be posting today. YHC figure this would be a solo day and was correct. During the run YHC noticed that Mechanicsville didn’t get hit with the severe weather last night just a lot of rain. I hope the rest of the RVA PAX fared well also.

    Announcement: Colonial 200 begins Friday morning at 6am in Barboursville, VA. AYE!!

    SPIT ON THAT!! 

  • What’s Her Middle Name?

    7 sort of “tapering” runner showed up for YHC’s RAMM VQ.

    This is how it went down:

    ROUTES

    ALL PAX: Head east on Grove, Left onto Malvern, Right onto Moument

    4 Milers: Right onto Boulevard, Right onto Grove

    5 Miler (YHC solo): Right onto N Meadow, Right onto Grove

    6 Milers – No shows

    MOLESKIN

    Knowing that must of the PAX would be taking today off with CSAUP this evening, YHC took this Q weeks ago since he is still training for the Colonial 200. As part of his training, this the would be the first run of three over the next 28ish hours. Leg 2: See you fellas at the MANNDate tonight. Leg 3: monument 10k

    YHC asking if anyone was “tapering” and needed a 3 mile route. Swirly quickly responded; “Nope we are Men!”. YHC should have know better to ask

    Circle K had planned a 7.5 miles this morning but got up late. Glad to still have you out this morning brother.

    Bleeder had to make a “stop” at the Woodfin building. This started a start who conversation on different slings used to describe this action. Including Swirly sharing “Dropping the Browns off at the Super Bowl”. Good laughs enjoyed by all

    Two Can shared he is currently training for PT testing coming up next month. This somehow lead down the road to him sharing his daughter’s name which has two first names. TYA asked “What’s her middle Name?” and Two Can replied “That is her name, there is no middle name”. As must things go, you had to be there to enjoy it.

    ANNOUNCEMENTS  

    Good luck to everyone running in the CSAUP tonight and tomorrow morning!

    SPIT ON THAT!!

  • Always Carry A Spare

    3 Davillians Under 40 who didn’t get Spring Break off decided to come out for another edition of a Tuesday morning workout. The VSF was used since YHC’s SF is still in the possession of the Carpenter.

    This is how it went down:

    Mosey to the gravel track

    COP (ALL IC)

    SSH, DQ, Helicopters, Merkins, LBC’s, Crab Cakes, Arm Circles

    THANG

    11’s

    Complete 1 Dip at on one set of bleachers then run across the field and complete 10 Derkins on the other set. Rinse and Repeat till at 10/1

    Tire Flip

    Using two large tires one requiring two men, PAX flipped tires up the track 50 yds then back

    DaVille Rusty Cage

    Complete sets of 5, 10, and 15 pull ups

    Mosey back to the Atlee parking lot

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC was once again spared from the lone wolf PAX during a Q at DaVille. It was great to spend time with Spike and Pick 2 this morning. PAX stand together thought out the workout.

    YHC had ambitions on the distance flipping the tire. After about halfway through, he looked at the other two PAX members and knew audible would need to be called.

    The Rusty Cage brought about a new challenge after flipping a tire as Pick 2 had noted

    ANNOUNCEMENTS

    CSAUP starts next Friday. Even if you are not participating, look to come up and support the runners while they are in your nano-region.

    SPIT ON THAT!! 

  • The Middle Finger Loop

    1 Lonely warrior set out on a Wednesday late afternoon to show Hillcrest the middle finger

    ROUTE 

    Down W Hillcrest Ave, across Charmian Rd, up/down Hillwood Rd (aka The Middle Finger), across Charmian Rd, Up E Hillcrest Ave for a one mile loop. YHC completed called it a short day and completed 4 loops.

    MOLESKIN

    Swirly had texted YHC early in the day noted that both him and TYA had family obligations and ask YHC to take the Q.  YHC decided to do the small loop but with the twist. Not sure if this route has been named yet but YHC is call it the “Middle Finger”

    SPIT ON THAT!!

     

  • Track is Much Easier Without Snow

    2 Davillians climbed out of their fart sack for a change of pace at Tomato Run.

    This how it went down

    THANG 

    Mosey to the track to get in some speed work

    • 1 800 meter run (at 5k pace) (1 lap recovery) 
    • 2 400 meter runs (at mile pace) (200 meter recovery)
    • 4 200 meter runs (90% speed) (100 meter recovery)
    • 4 100 meter runs (90% speed) (15 to 20 sec recovery)

    Mosey back to the parking lot

    MOLESKIN

    YHC decided last night after running 5 of last 7 days than a change in pace was needed. At 5:29 YHC was about to be the lone wolf but and true Phonics style, he made is arrival and off we went

    Phonics reminder that last time we did speedwork, the track was covered with about 1/4 inch of snow.

     

    SPIT ON THAT!!

  • Snowy Hills

    3 studs made their way through winter storm Toby to enjoy a late afternoon run

    ROUTE 

    YHC arrived early to get in 2 small loops for 1.5 miles then the rest of the PAX joined in for 3 big loops for 5 miles and a total of 6.5 for YHC

    TYA is looking great post 100 miler and congrats to him for almost reaching 1,700 miles in his rolling year!

    Days are getting longer and hopefully the weather will be getting warmer. No matter the race you are training for, come on out and join us fellas!!

    SPIT ON THAT!!

  • Let The Madness Begin

    8 Davillians wasn’t going to let a snow stop them from celebrating March Madness finally being here. The SF was planted and the PAX got to work

    This is how it went down:

    Mosey to the back of Atlee HS and onto the basketball court

    Warm up – 351 SSH OYO (one for each of the D1 college basketball teams)

    THANG

    Mosey to the tennis court behind the middle school

    Court Suicide Madness

    Complete one tennis court suicide then a set of exercises

    • 68 Squats
    • 64 (2ct) American Hammers
    • 32 Merkins
    • 16 Burpees
    • 8 Smurf Jacks (IC)
    • 4 4×4’s
    • 2 Donkey Kicks
    • 1 minute of Elbow Plank

    Mosey to the bus loop

    NIT Madness

    • 32 Heels to Heaven (IC)
    • 16 Plank Jacks (IC)
    • 8 Diamond Merkins (IC)
    • 4 Burpees (OYO)
    • 2 Laps around the bus loop
    • 1 minute of Reverse Plank

    Mosey back to the SF

    1 MOM – Freddie Mercury (IC)

    Numerama, Namerama, Announcements, The Carpenter took us out

    MOLESKIN

    The time was 5:26 and YHC has already been in the parking lot for about 10 minutes. It was starting to look like YHC maybe going solo on this one. At last The Carpenter (with Opus) came in around 5:27 with horn blasting.  Wheelie followed shortly after, then Phonic (at his normally 1 minute before hand) and Spike. At 5:30, started to mosey then noticed LabRat and Helix pulling in. Glad we could increase the PAX by 800% in less than 3 minutes.

    YHC heard a lot of groaning during the warm up. This PAX has never been a huge fan of the SSH (except of course The Carpenter).

    The tennis court turned out to be more of challenge with the ice conditions. A couple of PAX member found themselves on falling while trying to complete their suicides. Luckily no was hurt/injury and the rest of the PAX could enjoy a good laugh

    YHC had plan to exercises for the CIT and CBI tournaments but due to time we will have save those for another day.

    ANNOUNCEMENTS

    SPIT ON THAT!!

     

  • Murph Madness

    6 heard the call for Murph Wednesday and still decided to show up. This was YHC first Murph KB Q so of course thing would be a little different.

    This how it went down:

    THANG

    1 mile run up and down Mann Drive

    5 Rounds of the following:

    • 10 KB Burpees
    • 20 Slingshots
    • 30 KB Swings

    5 Rounds of the following

    • 10 Merkins
    • 20 KB Lunge with Rotation
    • 30 Goblet Squats

    1 mile victory lap

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Mudface put up the challenge for someone else to lead the MANNDate Murph a while back. When YHC was looking over the March dates and noticed the Q was empty, well CHALLENGE ACCEPTED!!

    YHC announced this Murph was be a little different than Mudface’s traditional sets. This seemed to confuse the PAX (mainly No Idea). YHC witness several times the PAX doing the wrong exercises. Simple is better with group of men.

    Glad to have Alter Boy up from SC this morning. YHC had a great mumble chatter with him regarding insurance (since the both of them are in the business). The rest of the PAX didn’t seem as interested including Mudface who moved to the other side away from Alter Boy and YHC.

    Alter Boy also shared some stories about how F3 Lexington does things. Always great to learn some of the differences and similarities of F3 throughout the nation.

    This Murph was challenging as non of the PAX were able to completed the last mile (or even start it).

    ANNOUNCEMENTS
    • Looking for someone not participating in the CSAUP to step up and Q the post race festivities. Let Corporate know if you are up for the challenge

    SPIT ON THAT!!

  • 올림픽 게임

    7 F3 Olympians arrived in DaVille to take part in a Olympic recap beatdown

    This is how it went down:

    Short mosey to the end of the parking lot

    COP

    In honor of the 23rd Winter Olympia (All IC – 23 reps each)

    • SSH, Invisible Jump Rope, Crab Cakes, Dying Cockroach, Merkins OYO, Arm Circle (all small;11 1/2 forward, 11 1/2 backwards)
    THANG

    Mosey to the front of the school and access road

    Road to the Olympic – It was estimate these games cost $10 billion dollars.

    • 10 2ct “Korean” Hammers at each light post (total of 10 light post)

    Mosey to the bus loop

    Got Medals? – A total of 30 countries received medals in these game (A Olympic record)

    • 4 Corners – 30 Decline Merkins, 30 Donkey Kicks, 30 Dips, 30 WWII Sit-ups

    Who Had the Most? Norway had a total of 39 medals (A Olympic record)

    • 39 PLT each

    Mosey to the tennis Court

    USA!! USA!! – USA had 23 medals (4th overall) and 9 Gold medals (4th overall)

    • 9 minutes of Old Glory – 23 Merkins, 23 Squats, 23 American Hammers, 23 WWII Sit-ups

    Mosey back to the SF

    1 MOM – Red bull American Hammers

    Numerama, Namerama, Announcements, Opus took us out.

    MOLESKIN

    YHC has been a big of the Olympics dating back to his earliest memory of the 1996 summer games in Atlanta when the Olympic torch came through Richmond.

    The PAX really crushed it today. They were able to push through the exercises while still heckling YHC. During the Road to the Olympics there was some questions about what “light poles” to stop at and it seemed that YHC may after a mutiny on his hands. He was sure to rain them in by adding 10 Burpees at the end. Your welcome!

    Glad to have Wheelie and Pick 2 back out as regulars.

    Phonics was killing it today nearly lapping the PAX during the mini Old Glory

    ANNOUNCEMENTS 
    • Breaking Bread for March needs a Q. Please sign up so we don’t have to hear from LabRat.

     

    SPIT ON THAT!!

  • You go that way and I’ll go this way

    3 Davillians climbed out of their fart sacks on a warmer but rainy Monday morning for another addition of the Tomato.

    This is how it when down:

    ROUTES

    YHC headed in an nontraditional way to the front of the schools, down into Honey Meadow, hit the access road to Kings Charter, headed to the front of Kings Charter, across Atlee Station down the sidewalk into Chickahominy Oak and through Summer Duck subdivisions. Back across Atlee Station to front of schools for 4 miles. Completed some parking lot sprints to get in another 1/2 mile.

    Mudface and No Idea headed the traditional way down the Atlee HS service road and in/out of Honey Meadows to get in about 3 miles

    MOLESKIN

    YHC arrived around 5:25 to find Mudface already waiting. The two of us talked a bit about how NO Idea “said” he would be showing up early around 5:10. Mudface who originally planned not to show up that earlier did. At 5:30, No Idea still was no where to be found. YHC headed out but was advise later that No Idea finally showed up around 5:35.

    Trails were closed another week for Mudface and No Idea. Hopefully we will get a non-rainy Monday soon.

    YHC had to shorten his run today due to some sore knees but enjoyed getting some sprints in at the end.

    ANNOUNCEMENTS

    Hope to see some others out soon now that the weather is warming up. Keep EHing fellas!

    SPIT ON THAT!!