Author: Phonics

  • Permanent LED Holiday Lighting is Everywhere!

    Two runners an two ruckers posted in Rutland on this perfect Thursday morning to start the day right.

    One rucker left to meet another who would join him. They walked around the Rutland area it appeared for likely somewhere close to 2 miles.

    The runners ran to Giles and back doing the Bojangles loop on the return for 5.2 miles.

    COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS:

    Great to run with BAM! again. While we were running, YHC noticed that there were Permanent LED Holiday Lighting all over the place. Before this year, he did not remember seeing them before. Pretty cool addition for the holiday season.

    Gotta Run!

    Phonics

  • Run by yourself or ruck as a team?

    Five posted on this sunny and 70 morning in Rutland. The one runner took off along the normal route into Rutland, Cool Spring Forest, Knollwood, Cool Spring West, and back through Cool Spring Forest for about 5.4 miles. The Ruckers, travelling as a team of 4, journeyed to destinations unknown to the runner with the exception of completing the route in Rutland.

    COT: Numberarama, Name-O-Rama, Announcements, Yardsale took us out.

    NMS:

    YHC was a little surprised to be the solo runner this morning but did enjoy the weather and route this morning. Good numbers for the Ruckers again this morning. As the COT was closing, YHC told the pack that a former student of his passed away a little more than a week ago and a neighbor of his has cancer. As we go into the Christmas season, just remember and pray for the many who are suffering or have had tragic loss during this time of year.

    Gotta Run!

    Phonics

  • Running and Rucking

    Four posted on this Thursday for the Tomato Run/Ruck. The 2 runners when to every place different. This included running by the library and that shopping center, running behind Kroger, running through 2 townhome communities, and running the opposite way through Cool Spring and Rutland for 4.85 miles. The 2 Ruckers rucked for likely around 2 miles.

    COT: Numberarama, Name-O-Rama, Announcements, Sandman took us out.

    NMS:

    Great time running with BAM! today. Thank you for exploring with me.

    Announcements: Heard 6 made it to PBR Thursday night. Well done!

    Gotta Run!

    Phonics

  • Negative Split DaVille style

    2 Runners and 4 Ruckers found there way to Atlee High School for a perfect start to a sunny and 70 morning. The runners inspired by the negative split idea that Faceplant led at RAMM a few weeks ago tried it as well. Because the start time in DaVille is always around 5:33 AM, it only allowed for 22 minutes out and 21 minutes for the return. BAM! and YHC took the challenge and off they went into Honey Meadows, Kings Charter, and back for about 5.18 miles travelled. Although it is unclear once again exactly what the Ruckers did, it is possible that they also did a negative split ruck.

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    It was great again running with BAM! this morning. The pace pushed us both this morning. Although on the cold side, with no wind, the conditions were perfect.

    During the COT, YHC talked about Jim Moore, a former neigher, who passed away Friday night at the age of 76. He was one of the nicest people I ever met and will be missed by many.

    Announcements

    Thanksgiving Convergence – 7 AM at Mary

    Gotta Run!

    Phonics

  • Over 5 miles

    2 runners and 4 ruckers gathered at Atlee High School on this cold and windy yet sunny and 70 morning.

    The Route

    The runners ran into Taylor Farm, Honey Meadows, Kings Charter, Madison Springs, Chickahominy Oaks, Summer Duck, back into Taylor Farm, and back to the VSF for a little over 5 miles. It’s rare that DaVille runners break the 5 mile barrier. The ruckers walked somewhere for likely a little more than 2 miles.

    COT: Numberarama, Name-O-Rama, Annoucements, Yard Sale took us out.

    NMS

    It was great running with BAM! this morning. The wind definitely woke us up but we kept a fairly strong pace througout the run. Well done ruckers again with 4 of you posting.

    Announcements

    • Thanksgiving workout – 7 AM at Mary Mumford
    • DaVille 2nd F – This Thursday at PBR. Time TBD

    Gotta Run!

    Phonics

  • I did not see that coming!

    Four gathered on this All Saints Day to get some general exercise to work off some of the Halloween delights. The 5th had already taken off for a long run, so this is what occurred in the bootcamp hot potato.

    Opus’s Q

    COP: Copperhead Squats, Helicopters, Don Quixotes, 30 second plank, Arm Circles, Reverso, 10 AST, 10 Hand Released Merkins, flutter kicks, Freddie Mercuries, APD, 1 legged APD, other leg, hello dollies, rosalitas, imperial walkers

    Mini-Dora – Partern up – Do 50 dips/100 squats/150 SSHs while the partner ran around the parking lot islands.

    Lab Rat’s Q

    Mosey to the tennis courts

    Elevens – Run to the end of the courts and back doing these exercises: Merkins and Squats

    Phonics’s Q

    Go back to the VSH and get weights.

    Do the following 4 times: Powercleans with 20 pound dumbbells, Bent over Rows with 25 pound plate, Ab exercises of choice, run around island in parking lot.

    COT: Numberarama, Name-O-Rama, Announcements, Spit took us out.

    NMS:

    Great group today. Spit is training for the Richmond 1/2, so he did a long solo run. The DaPile bootcamp recently has done a good job of keeping the PAX together which has created good mumblechatter. Today, movie quotes were an important part of this. Bulkhead, Corned Beef, and Surf n Turf joined us for coffee.

    Announcements: Many prayers were needed today.

    Gotta Run!

    Phonics

  • The morning after

    Seven guys show up to Atlee High School to enjoy the perfect weather again on a ruck or run. The 3 runners jogged into Taylor Farm, Honey Meadows, back to Taylor Farm, and back to Atlee for 4.7 miles. The ruckers rucked for about 2 miles.

    COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS: Its not easy when your team is playing Monday night football to rise up for a 5:30 AM workout the next morning. It was 7 – 7 at halftime. Why didn’t I go to bed at that time? I knew what was going to happen in the 2nd half. I should have taken the 7 – 7 victory and gone to bed happy. Well, at least I’m not a hard core baseball fan and stayed up until 2:30 AM to watch all 18 innings.

    Gotta Run!

    Phonics

  • And then there were two.

    YHC pulled into a dark parking lot at Atlee High School on this perfect Saturday morning to find himself all alone. A minute late, Trail Mix joined him and off they went. This is what possibly occurred in this hot potato Q.

    Phonics’s Q

    Parking Lot Tracers

    COP – SSH, Helicopters, Arm Circles, Don Quixotes, One legged lunges, other leg, Merkins, Angled Knee Jumps, LBCs, Freddie Mercuries, Flutter Kicks

    Partner Up for 3 rounds in Tennis Courts

    • Round 1 – One partner runs to end of each court and back and does 5 Merkins at end for total of 15 merkins while other partner does The People’s Chair. Alternate
    • Round 2 – One partner runs to end of each court and back and does 5 jump squats for total of 15 while other partner holds 6 inches. Alternate
    • Round 3 – One partner runs to end of each court and back and does 3 burpees for total of 9 while other partner does APDs. Alternate

    Lat Hangs/Merkins

    Alternate 3 times for this exercise. Hold Pull-up for 10 seconds and then lower for 5. Then do Merkins In Cadence. Merkin Exercises were: Regular, Hand Releaded, Diamond, Wide Grip, Incline, Regular

    Trail Mix’s Q

    Mosey to bus loop.

    Run in opposite directions around inner bus loop. When meet up, alternate between 20 LBCs and 20 Flutter Kicks. Did 5 laps.

    Do Dips while timer runs to bus loop and back. Did 5 times.

    Mosey back to VSF

    COT – Numberarama, Name-O-Rama, Announcements, Trail Mix took us out.

    NMS

    Great to be out this morning working out with Trail Mix. It felt like we were in constant motion and got in a fair amount of steps. YHC headed home after the bootcamp but Trail Mix joined others including BAM! and Opus at The Local Cup for the 2nd F.

    Announcements:

    Sign up for Breaking Bread and The Bridge

    Gotta Run!

    Phonics

  • Partner Up

    Six men met up in Rutland for Rucking and Running on this perfect Thursday. As they took off, the ended up partnering up in 3 groups. Conversations ranged from politics to school closings. For BAM! and YHC, the route took them into Rutland, Cool Spring Forest, Cool Spring West, and Knollwood for about 4.7 miles. The Ruckers rucked around Rutland and possibly Cool Spring Forest. The other runners ran various locations before one runner had to exit.

    COT: Numberarama, Name-O-Rama, Announcements, No Idea took us out.

    NMS

    Enjoyed the run this morning. As we were gathering for the COT, Lab Rat reminded us that we are more alike than we are different referring to the current political environment. Well said Lab Rat.

    Announcements

    F3 11th year convergence – Saturday at 6:30 AM at Dogpile

    Gotta Run!

    Phonics

  • Chased down by Opus

    YHC started off his Thursday the right way by getting in his car and heading towards the Rutland neighborhood for an enjoyable jog. He did have the heads up that the parking lot might be closed but at 5:28 AM, you forget small details like that. That parking lot was closed. So YHC parked on the next street which was about 200 meters from the AO. He then met up with Yardsale who was the lone rucker and BAM! who was ready for a jog. So off the 3 of us went. Yardsale soon after met up with Bulkhead. They rucked into Rutland and possibly Cool Spring Forest. Only they know.

    For BAM! and YHC, we went over the Atlee train bridge, past Atlee High School, and into Taylor Farm. Soon after entering the neighborhood, BAM! and YHC heard some footsteps coming behind them and saw a flashlight. When we turned around, to our surprise, Opus had chased us down. Opus had a late start for the same reason that YHC had a parking issue. Opus parked on the next street but parked further down the street. He was far behind us and had been chasing us for quite a while. Once he caught us, he continued with the strong pace. Great job Opus!

    As we returned to Rutland, YHC took a detour through the retirement community just past the Atlee train bridge. He then came down Cool Spring Road and turned into Rutland. This likely added some distance, but runners were all around 4.5 miles which is likely another continuous running record for BAM! Well done again!

    We had left as 3 but returned as 5.

    COT: Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS: Enjoyed the run with BAM! and Opus today. Great weather again.

    Announcements: 11 year Convergence at Dogpile at 7 AM on 9/20/25. (I think that is the correct date.)

    Gotta Run!

    Phonics