Author: Spit

  • Three Amigos

    Three Davilians Amigos emerged from the fog the end the week with a beatdown

    This how it went down

    COP (ALL IC) – SSH, DQ, Dead Man Hang, Cherry Pickers, Helicopters, LBC’s, AL Prom Date, Flutter Kicks, Scorpion Kicks, HRM’s, Arm Circles

    THANG

    Triple Check – Wall Sit, Low Squats, run a lap around the courtyard

    Solo Dora – 50 Incline Merkins, 100 Dips, 150 Curb Taps. After 25 reps of each exercises, complete a lap around the school office

    Curb Crawl – 5 to 1 Incline/Decline Merkins with Bear Crawl and Crawl Bear

    Increase 4 Corners – First – 10 WWII Sit-ups; Second – 10 WWII Sit-ups, 20 (2ct) Flutter Kicks; Third – 10 WWII Sit-ups, 20 (2ct) Flutter Kicks, 30 Monkey Humpers; Fourth – WWII Sit-ups, 20 (2ct) Flutter Kicks, 30 Monkey Humpers, 40 SSH

    Mosey back to the VSF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small but mighty PAX this morning. Felt good to get a full body workout in. Now off to Convergences tomorrow!

    SPIT ON THAT!!

  • Alarms and Wallets

    What begin with 4 ended 6 since posting on a wet Wednesday morning to swing some bells

    This how it went down

    No Q nor Site Q to be found so YHC took the Q to begin

    COP (ALL IC) – SSH, DQ, Hillbillies, AST’s, Merkins, Arm Circles

    THANG

    5 Man Cycle – Rotation of five exercises – Demon Crushers, Swings, Single Arm Thrusters, Squats, Run a lap

    Triple Check – Overhead Press, Squats, Run a lap

    Yard Sale Q’s

    11’s – Globlet Helix Squats and Bell Holding Calf Raises

    4 Corners – 40 Demon Crushers, 40 Flutter Kick + Press, 40 Lawn Mowers (20 each arm), 40 curls

    5 MOM – Boat/Canoe and Stretches

    Numberrama, Namerama, Announcements, Yardsale took us out

    MOLESKIN

    Been a while since YHC made it out a KB workout so felt to not only to be there but to lead. Our Interim Site Q (while Bulkhead is on IR), lost his power the night before and missed him alarm. He still made it out and took over from YHC which was good since nothing was planned for the morning

    Great to have our honorary DaVillians Beaver and Choo Choo out with us. Looking forward to when the launch our first true East of the City AO soon.

    SPIT ON THAT!!

  • Not Such A Block Party

    4 Davillians arrived on foggy Saturday for what as planned to be a block party.

    This how it went down

    3 Davillians arrived at 6:30 for the normal bootcamp with one arriving at 7:00 for a short walk while on IR

    The three grabbed a coupon (cinder block) and mosey over in front of the HS

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, AL Prom Dates, HRM’s, AST’s, Arm Circles

    THANG

    Angry Dora – 50 Coupon Buprees, 100 Sit-Up + Press, 150 Coupon Merkins, & 200 Curls while partner(s) ran to the Atlee HS and back

    At this point YHC notice with most of the PAX still having some recovery from injuries called an audible. Coupons were put back by the SF and we headed out for a run

    4 on, 1 off – During a 30 min run, the pax ran at about 9:15 pace for 4 minutes followed by a 1 min walk. Got in around 2.8 miles

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Good to see Speakeasy out walking while he figures out issues with his Gout. Was nice to take a run. It had been a while since YHC ran any distance

    Great 2nd F as always at The Local with Bulkhead and Surf N’ Turf joining us as well

    SPIT ON THAT!

  • 55 and Sunny

    3 Ruckers and 4 Runners enjoy fall like temps for a prefect morning for a ruck/run

    Everyone headed out the same direction getting in the Rutland loop

    Runners – Rutland Loop + Cool Spring Forest Trail + Bojangles Loop (1/4, 1/2, or whole) to between 3 and 4.5 miles

    Ruckers + Rutland Loop + Bojangles Loop

    SPIT ON THAT!!

  • The Saturday Before

    6 Davillians including a 2.0 FNG came out for their hour long workout this past Saturday

    Here is how it went down

    Opus’ Q

    COP
    Lazy Dora
    Partner Leg Tosses

    Spit’s Q

    Triple Check on the blacktop
    Four Corners on the tennis court
    Pole Smokers
    Run back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    Great to have Pavarotti’s youngest 2.0 out with is. The boy is only 13 but looks like he is 16. Enjoy some 2ndF time at The Local afterwards

    SPIT ON THAT!!

  • Back In The Saddle

    After a 2 week hiatus, YHC return to F3 and was welcomed by 3 other Davillians and 2 Summer Tourist

    Here is how it went down

    Runners – Completed loops around Atlee Station road from the light at Chamberlayne to the light at the top of the fly over. YHC got in around 3.5 miles while Phonics and Trout finished with the Bojangles loop getting in around 4.5 miles

    Ruckers – Bulkhead took our Tourist around Rutland and Sancerre getting in around 2.5 miles

    Great to meet Choo Choo and Beaver this morning. Excited to hear they are looking to launch an AO in New Kent soon!

    SPIT ON THAT!!

  • West Coast Vibes

    3 Davillians embrace the fog and humidity to finish out the week.

    This is how it went down

    COP (IC) – SSH, DQ, Hillbillies, LBC’s, AL Prom Date, Heels to Heaven, Merkins, Arm Circles

    THANG

    Triple Check #1 – Wall Sit, America Hammers, run the courtyard

    Triple Check #2 – Pull ups, Step Ups, lunge/run path to school/back

    Catch Us If You – Two run backwards around the track while Third does 10 Squats and run to catch up. 2 Laps

    Diamond 4 Corners – Using the baseball field, 10 Merkins, 20 Squats, 30 Flutter Kicks, 40 SSH’s

    finished with suicides headed back to the VF for some stretches and YHC took us out

    Fun more for the three us learning about Trout’s national park trip and Turf’s daughter leaving out west

    Spit On That!!

  • Liberty Bells

    4 Davillians enjoy a cooler July 4th Eve morning in Mechanicsville for some KB time.

    Unfortunately Mr Holland started to feel bad and had to leave early but according the the other 3, this how it went down.

    COP (ALL IC): Helicopters, DQ, SSH, Imperial Walkers, HRM’s, LBC’s, Arm Circles

    THANG

    Triple Check #1 – Demon Crushers, Swings, Ruck Sack the parking lot

    Four Corners: 50 Goblet Squats, 50 Rows, 50 Merkins, 50 Sit-up + Press

    Triple Check #2 – Cleans, Overhead Press, KB Merkins (10 ct)

    Boat/Canoes and Grown Man Stretches

    Numberrama, Namerama, Announcements, YHC took us out

    Good to return to MannDate and well wish to Mr Holland on feeling better

    SPIT ON THAT!!

  • DaPuppyPile

    10 Davillians/Summer Tourists + 15 2.0’s as well as 2 early runner that left early. Came out for Daville’s summer 2.0 friendly workout

    According to Phonics’ explanation for the morning (during a future run day), this how it went down

    Mosey over to the soccer field

    Spit’s Q

    COP (ALL IC) – SSH, Helicopters, Hillbillies, WWII Situps, Merkins, Arm Circles

    Corned Beef’s Q

    Field Exercises – Using the lines on the field as stopping points we completed varies exercises including different lunges, karaoke, Bear Crawl/Crawl Bear, and the 2.0’s finished with some sprints while the Dad’s cheered them on!

    Bulkhead’s Q

    Ultimate Freebee – Splitting teams up with families standing together (other than Trail Mix Squad of 7). When one team completes a TD the other team runs to the other side and completed 10 SSH’s before play resumed.

    Mosey back to the Shovel Flags

    Numberrama, Namerama, Announcements, Opus took us out

    Pre Workout – Mr. Holland, Opus, and Helix showed up at our normal time for a pre run with Mr Holland & Helix leaving afterwards

    MOLESKIN

    WOW! Amazing turn out this morning with 12 of our 15 2.0’s being their first workout! Highlights from workout:

    • Name (Handshake Oldest 2.0) was the MVP of Ultimate Frisbee with 2 TD’s. According Phonics “That boy is a competitor
    • T-Claps to Trail Mix bring all of his 6 2.0’s out this morning
    • Glad to have Bootleg and Handshake along with their 2.0’s join us this morning
    • Thanks to Bulkhead & Corned Beef for helping YHC’s with the workout and providing the drinks, coffee, and donuts for the post workout 2ndF time

    SPIT ON THAT WHILE DRAWING 4 FOR AN AMERICAN GIRL!!

  • The Forgot DaPile

    2 Bootcamps and 1 runner enjoyed a not so clear Saturday back in March

    YHC got in one last training run before the River City Half the next weekend. The plan was to get in 11 to 12 miles but with the down pour of rain it ended up being 8 to 9 miles

    The bootcamps braves the elements as well

    SPIT ON THAT!