Author: Spit

  • 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!

  • Hot Potato for a 2.0 FNG

    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!!

  • Parachute Runner

    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!!

  • Missed Tuesday, No Problem

    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!!

  • Just Beat It

    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!!

  • A Foggy 8th Anniversary

    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

    • Happy Birthday Opus!
    • 2.0 Friendly Workout at DaPile next month. TBA

    SPIT ON THAT!!

  • Morning Dew

    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 Men and A Puppy

    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!!

  • The DaVille Rebels

    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