Author: Spit

  • Name An Exercise

    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!!

  • Across from the Food Dog

    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 !!

  • Mini Old Glory

    6 Davillians arise from their fatsack for a condensed but intense Friday morning bootcamp

    This how it went down

    Mosey to the school office

    COP (ALL IC) – SSH, Helicopters, Empire Walkers, DQ, LBC’s, ALT’s, Arm Circles

    THANG

    Mini Old Glory

    5 minute run around the school grounds

    10 minutes of 4 corners using the main parking lot:

    • 10 Merkins
    • 10 2ct Flutter Kicks
    • 10 Burpees
    • 10 WWII Situps

    5ish minute run/walk around the school grounds

    30 MOM – Included some starching

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Best showing of the week during spring break at The Creek today. Glad to have Trail Mix (renamed during our 2nd F time) out for the second day in a roll

    YHC took a poll since it was spring break to shortly the workout 15 mins and have extended 2nd F time at Rinse and Shine. Knowing Mr Holland would be their at least, plan was put into place. YHC was surprised to see the number of cars pulling in at 5:30.

    SPIT ON THAT!!

  • Delivering The Mail

    2 Davillians arose on a foggy Tuesday morning for a run. The route was the farmhouse loop getting in 4.5 miles at a nice smooth 9 minute pace

    Welcome back Iā€™m Mail Sack who recently got back into working out and started running. Naturally it was time to EH him back to the PAX

    SPIT ON THAT!!

  • Wet Tomatoes

    2 Davillians braved the cold wet rain this Thursday morning. YHC started with a run but ended up walking getting around 2 miles. Beef did his ruck getting around 1.8 miles. Both of us thought was a good day to call it short

    Spit On That

  • Downrange Running

    2 Davillians arose early during their Presbytery weekend in Angier, NC to help YHC get some miles in.

    Route was tough with lots of cul-a-sac to hit since the neighborhoods next to the AirBnB we stayed were small. After a few loops, we were able to get in 4ish miles

    Quick showers and some 2nd F time with some good pour overs were had before heading to our 8 am meeting

    SPIT ON THAT!!

  • Your Dad talks much louder than you

    A group of 9 including a down ranger from western VA + two four legged friend, enjoyed spring like weather for a Thursday edition of running/rucking in DaVille

    2 Ruckers and their four legged friend, got their 5 am start and circled back to pick up our down ranger from Roanoke. They then took Puffs on a tour around Rutland/Atlee HS.

    Runners and their four legged friend completed a traditional loop around Rutland and the full trail of Cool Spring Forest plus added some extra loops here and there to get in 4 to 5 miles.

    Glad to have Puffs join us down range this morning. Sounds like we will be seeing him again soon with is job bring him to the area for travel a few times a year

    Also glad to have Handshake back with us on a Thursday run.

    The title to the BB today is brought to by Handshake which during the early part of the run asked Hash if he was done with school. Hash provided an answer but a much lower decibel than his father (Corned Beef) would normal talk. Handshake mentioned that he could hear him from 75 feet away yesterday morning.

    SPIT ON THAT!!

  • Reverse, Reverse

    2 running Davillians brave to cold for a Saturday morning training run.

    YHC got a little bit earlier start with a 1 mile warmup around Giles and met Opus at 6:20 for loops around the school.

    We would run a loop and turn around and back the reverse way around the school loop. We finished with 4 loops and close to 7 miles for Opus and 8 miles for YHC

    SPIT ON THAT!!

  • Off the Books Run before the Natty

    1 Runner and 4 Bootcamps storm the grounds of Atlee HS this past Monday

    YHC switched his run down to be able to watch the National Championship that evening a did a run around Honey Meadows and Taylor Farms for 4 miles

    The rest of the PAX got in the regular schedule bootcamp which YHC noticed included some parking lot work.

    Great to see Descartes becoming a regularly so quickly

    SPIT ON THAT!!

  • 3.9 for 39

    4 runners and 4 Ruckers help YHC celebrate 39 years!

    runners route – very traditional, Rutland route with cool spring trail and a shorten Bojangles loop for YHC to get in exactly 3.9. The other runners did a little over 4

    Awesome to see a larger group out this morning

    SPIT ON THAT FOR THE LAST OF HATE!!