7 Davillians enjoyed a Hot Potato Q a few Saturdays ago
SPIT Q – COP
Bulkhead – Triple Check and Tennis court
Helix – Dora
Mr Holland – Run
YHC was proud if is 5 year old FNG today on this day. We covered close to 3 miles and he stayed with the PAX the whole time
SPIT ON THAT!!
6 Davillians got their month of June started with a trip to Dapile
This how it went down
Short mosey near the bus loop
COP (ALL IC) – SSH, Helicopters, DQ, Imperial Walkers, Copperhead Squats, LBC’s, AL Prom Date, Heels to Heaven, ALT’s, Merkins, Arm Circles
THANG
Catch me if you can – Using the bus loop, one partner runs backwards second does two burpees and runs to catch. Switch, rinse, and repeat for a full loop
Mosey the MS parking lot
Curb Crawls – Bear crawl to a curb complete 5 incline merkins, crawl bear back complete 4 decline merkins. Rinse and repeat down to 1
Mosey to the MS tennis court
4 Corners – 10 Merkins, Lunge, 20 WWII Sit-ups, backwards lunge, 30 (2ct) Flutter Kicks, Lunge, 40 SSH’s, backward lunge
Mosey to the MS Fitness area
Mini Dora – 25 Pull Ups, 50 Merkins, 100 Squats while partner does a mini suicides
Mosey to the HS tennis court
Tennis Crawl – While Polar Bearing across the three tennis courts, stopping at each line to complete declining number of squats (10 down to 1)
Mosey to the back of the HS
Touch a Tree – 3 rounds are touching 3 trees while partner does Donkey Kicks
Mosey back to SF
Merkin Ring of Fire, Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Nice cool morning quickly turn warm after getting the body going. Today’s title is thanks to the entertainment the PAX recieved watching a guy training on the soccer field with a parachute.
Great 2nd F at The Local with Corned Beef and Bulkhead joining us
SPIT ON THAT!!
4 Runners and 3 Ruckers enjoyed a spring like morning at the end of May for their Thursday miles
Runners heading over to Atlee HS for a loop around then headed back or added a Bojangles loop if they could for 3.5 to 4 miles
1 Rucker got the 5 am start in and the other join in at 5:30 with their traditional loops around Rutland
T-Claps to Trail Mix for push hard through the run and not giving up!
SPIT ON THAT!!
5 Runners and 3 Ruckers arrived at Rutland this morning.
Runners did a reverse Rutland loop adding in Knollwood and a trail cut through to the Bojangles loop. Runners kept it to most. Bro code running getting in 3.5 to 4 miles
Ruckers did their thing but mostly stayed around the Rutland loop (as observed by the runners)
T-Claps and an official re welcome to Beat It (formally known as Brownie) is posting his 4 post in 6 days!!
Spit On That!!
6 Davillians including a newbie for 2nd workout, came out to help YHC celebrate 8 Years In The Gloom!
This how it went down
Warmup – Parking Lot Tracers
Mosey to the blacktop
COP (ALL IC) – SSH, DQ, Imperial Walkers, Copperhead Squats, LBC’s, Heels to Heaven, Scorpion Kicks, AST’s, Arm Circles
THANG
Mosey to the soccer field
Escalating & Deescalating Four Corners – 10 Merkins, 20 WWII Sit-Ups, 30 Squats, and 40 SSH’s
Mosey to the tennis courts
Triple Check – Donkey Kicks, People’s Chair, Bear Crawl/Crawl Bear on length of a tennis court
Mosey to the bus loop
Catch Me If You Can – 3 Burpees while partner runs backwards around the bus loop. Switch, Rinse, and Repeat
Mosey back to the SF
3 MOM – Merkin Ring of Fire and 1 minute of stretches
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
Hard to believe YHC has been apart of F3 8 year now. A lot has changed. From 1 kid to now 3. Hardly being able to run a few miles to completed 3 Half Marathons. From Mechanicsville having just one workout to now 6! Thanks to all those that have push YHC to stick with it. Below is YHC’s first workout
https://backblasts.f3rva.org/2016/05/21/daville-extension-baseball/
ANNOUNCEMENTS
SPIT ON THAT!!
7 Davillians (4 runners and 3 Ruckers) rejected the fart sack this Thursday morning.
2 Ruckers started at 5 adding another 5:30 and did their loops
Runners heading out on Combs to Cool Spring Rd to Old Cool spring for a loop around the retirement home follow by the Kroger Loop and finishing with different Rutland loops to get in 4 to 4.5 miles
Spit On That!!
5 Davillians enjoy summer like temp for the Thursday edition of the ruck/run
Rucker – Headed left out of the clubhouse and loop around the neighborhood.
Runner/Walkers – Took the traditional right and loop around Rutland/Cool Spring trail for 4ish miles
Great morning to be at F3
Spit On That!!
2 Davillians with tight schedules this morning arrived at Atlee HS this Saturday morning for “off the books” workout
this how it went down
mosey into Giles and the clubhouse parking
COP (All IC) – DQ, Helicopters, LBC’s, Arm Circles
THANG
We decided to run the trail and stop at the workout stations in completed the following:
Station one – Declining reps of pull ups, squats, merkins starting with 5 to 1
Station two – Declining reps of hanging dips, jerkins and incline merkins starting with 5 to 1
Station three – Step up leaps in reps sets of 20, 15, 10, and 5
Station four – Angled WWII sets of 10 and 5
Station five – Love Hill set of broad jump burpees, lunges, and polar bears which partner run up a slight hill and back
We finished with a run up the Giles hills back to Atlee
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
Small group this morning with several guys being injured or early morning activities.
YHC needed something with being out all week with M out of town. Thanks to Opus for getting out of the fartsack so YHC wasn’t solo
short but good 2ndF at The Local
SPIT ON THAT
6 Davillians enjoy a great morning for a workout
This how it went down
Warm Up – Parking Lot Tracers
Mosey to to the blacktop
COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, LBC’s, AL Prom Date, Scorpion Kicks, Alternating Shoulder Taps, Arm Circles
THANG
Pole Smokers – 2ct Flutter Kicks while PAX holds 6 inches. Got through 3 rounds
Mosey to the football practice field
5×5 – Bear Crawl 5 yards, complete 5 Merkins, rinse and repeat 5 times. Crawl Bear 5 yards, complete 5 Merkins, rinse and repeat 5 times
Tire Flip – 2 groups, flip tire do the baseball fence and back
Mosey to the softball field
Touch The Bases – Run to check base including home with increase Squats by 5 up to 20 squats. Rinse and Repeat with declining the bases and squats from 20 to 5
Mosey to the hill behind the tennis court
Jacobs Ladder – up to 5 Burpees and finish at the top of the hill
4 Corners – Using the tennis courts; 10 Merkins, lunge, 20 WWII Sit ups, backwards run, 30 2ct Freddie Mercury, lunge, 40 SSH, backwards run
Mosey back to the SF
Mosey Set – While moseying back to the SF stop for 5 Pull Ups, a set up 20 dips/10 Incline Merkins and 10 dips/5 Incline Merkins, finish with Native American Run
Wrap Up – Parking Lot Sprints with 70% – 100% speed
1 MOM – Stretching
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Was great to Q DaPile again. With half marathon and 10K training this was YHC’s first bootcamp DaPile of the year.
Our title today is thanks to Helix. During the hill time, YHC was going to call 11’s but was drawing a blank on exercises. Ask the PAX for an exercise and of course Helix calls out Burpees. Ok well Jacob’s Ladder instead then.
Great 2nd F at The Local afterwards
SPIT ON THAT!!
Davillians braved the pollen to get in some miles.
Runners – Cool Spring Loop and Bojangles Loop for almost 4 miles
Ruckers – Rutland Loop, to the tunnel and back to the parking lot
Food Lion will hence be know as Food Dog via Corned Beef
Announcements – Happy Hour next Thursday most likely at PBR
SPIT ON THAT !!