10 Davillians (Yep 10!) including 7 runners and 3 ruckers enjoy a nice Thursday morning
Runners – Traditional route through Rutland and the Cool Spring Trail with optional return laps getting in 3.5 to 5 miles
Ruckers – Normal route as well finish with a Bojangles loop
Been a while since we had 10 show up on a Thursday with all the PAX being Davillians
Also good to see Pablo out again
SPIT ON THAT!!
4 Davillians with the fog horns arrived at Atlee HS to help Dora doing some foggy exploring
This how it went down
Mosey to the bus loop
COP (ALL IC) – Helicopters, Imperial Walkers, SSH, Cherry Pickers, Merkins, LBC’s, AL Prom Dates, America Hammers, Arm Circles
THANG
Mosey to the courtyard
Dora 1 – 50 Step Ups, 100 Incline Merkins, 150 Dips; Bear Crawl/Crawl Bear
Mosey to MS tennis court
Dora 2 – 50 Scorpion Kicks, 100 HRM’s, 150 LBC’s; Run around the courts
Mosey to the HS tennis court
Dora 3 – 50 Heels to Heaven, 100 2ct Flutter Kicks, 150 squats; Lunge + squat up/down one court
Mosey to the basketball court
Dora 4 – 50 Burpees, 100 SSH’s, 150 Arm Circles; suicides
Native America Run back to the VSF
Numberrama, Namerama, Announcements, YHC took us out
Great morning for a workout. Even better 2nd F at the best coffee in RVA
SPIT ON THAT!!
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!!
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!!
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!
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!!
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!!
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!!
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!!
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!!