Author: Phonics

  • 10 Year Triple Check

    After months of telling Lab Rat I would eventually post, on Tuesday, May 2, 2016, it was time. There was lightning outside. There’s no way anybody will be outside at Atlee High School exercising. As YHC pulled into the parking lot a few minutes after 5:30 AM, there were 3 circled up doing jumping jacks. At the end of the bootcamp, no nickname for YHC was determined. When YHC posted again on May 9, the name “Phonics” had been given.

    10 years later, YHC shows up to DaPile on this Saturday, May 2, 2026 to see 2 preparing to begin the bootcamp without him. YHC spoke up and said this is my F3 anniversary and follow me. Off they went with several 20 poind dumbbells, a 25 pound plate, several jump ropes, and and several bands.

    Mosey to the side entrance of Atlee High School

    COP: SSHs, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins.

    Triple Check #1- Timer will do side steps with the band, one arm bent over rows, switch arms when timer turns around, Power cleans with dumbbells. (Audibled when timer broke the band and switched to lunges.)

    Triple Check #2 – Wall Sits, Curls, Timer bear crawls

    Mosey to blacktop

    Triple Check #3 – Timer Jump Ropes either 100 times or to end of blacktop and back, Pull-ups, Arm twist (pull) with bands.

    Mosey back to the Shovel Flag

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

    NMS:

    YHC has really enjoined his 10 years with F3 and is grateful for Lap Rat EHing him.. From who was there today, it’s possible that YHC would not have gotten to know Opus and would have only know Corned Beef from Cross Country. Since our kids have all graduated, its likely we would have lost touch with each other. YHC hopes for many more years of F3 beatdowns to come.

    Announcements

    • Memorial Day Convergence – Dogpile at 7 AM.

  • Vote Maybe

    Seven posted to the Raider Run/Ruck on this special referendum voting day for the State of Virginia. As usual, the starting time for ruckers was 5:33 as many were making their way into the parking lot a little past 5:30. The runners did the farmhouse loop and then into Taylor Farm before returning to the AO. It appears as they were passing Chickahominy Middle School that 6 AM voting was light but had started. The ruckers went somewhere but returned at 6:15 PM.

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

    NMS:

    It was at most 33 degrees for the run this morning but weather was about perfect with the low humidity and no winds. BAM! and YHC talked about today’s vote as well as restaurants.

    Often when electing a person, there is a space to write in a name. When the vote is “Yes” or “No”, do they leave a space to write in another option like “Maybe”? I’ll guess I will find out in a few hours.

    As we vote and get the results later tonight, let all remember that we might have different opinions on how to get there, but we all want what is best for our state and country.

    Announcements: Memorial Day Convergence – It will happen likely at 7 AM.

    Gotta Run!

    Phonics

  • Roy Campbell

    Six posted to the Rutland on this Thursday to ruck and run. The runners, guided by BAM!, took it easy as they meandered through Rutland, Cool Spring Forest, and Cool Spring West for a little over 4 miles. The Ruckers rucked.

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

    NMS

    Topics among the runners were focused on food, both healthy and not so much. As YHC and Opus finished running, they started talking about great guitarist. YHC mentioned the great guitar player, Roy Campbell. Opus, a musician, had never heard of him. Within a few minutes, it was discovered that YHC meant Roy Clark and Glen Campbell, both of whom are great guitarist no matter what they rankings are.

    Announcements: No updates on Wong’s Tacos. We will wait until next week for who went their this weekend.

    Gotta Run!

    Phonics

  • I’m exercising for 20 years from now

    Eight PAX members from around the Richmond Metro Region and New Jersey gathered at the Pump House trail head on the Sunday morning for another edition of Sunday Funday. Somebody called the Buttermilk to Northbank route, so off they went. Sippy Cup and Marv left the PAX for additional miles in what is presumed to be Forest Hill Park. The rest continued backed to the VSF for about 6.7 miles.

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

    NMS:

    It was great having The Carpenter join us on this Sunday Funday run. Please visit anytime. This was 2 straight days that YHC had had the privilege to work out with him. Have a safe trip back to New Jersey. Hope to see you soon.

    YHC was talking to Offshore and Swiper along the Northbank trail about what inspires him while exercising. More than 20 years ago, YHC was at the beach with his young son. YHC then observed an older man who he assumed was a grandfather body surfing with a boy who appeared to be about 10 years of age. That man never new that YHC was looking at him but has been an inspiration to this day. At that point, I realized that I am not working out for today but 20 years from now. If God allows, I want to be physically fit enough to be able to be active with my future grandchildren.

    7 of the 8 PAX members were calling out respect today. Well done dudes!

    Gotta Run!

    Phonics

  • Fashionably Late

    Seven of DaVille’s finest, including 2 who made it to the AO before 5:30 AM, gathered in the Atlee High School parking lot on this perfect Tuesday morning for running and rucking. The runners ran into King’s Charter for 21 minutes and then returned along the same route in 19 minutes. The distance was about 5.2 miles. The Ruckers rucked around the Atlee High School area.

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

    NMS:

    We should make it offical DaVille policy that the starting time is 5:33 AM. When YHC pulled into Atlee’s parking lot at 5:30 AM and 30 seconds, there was one rucker and one runner waiting patiently for others to arrive. By the time that BAM! and YHC started their run, 4 more ruckers had arrived. YHC had a principal in high school that used to post the starting time of all events ending in 9. So graduation started at 5:59 PM. That made all of us know that we had to be there before 6 PM. I’ve also been told that an assistant principal from that same high school years observed that students were generally no more than 3 minutes tardy to school. What he did was set the school clock back 3 minutes, and everybody started to arrive on time.

    Announcements: The opening of Wong’s Taco continues to dominate the discussion during announcements. A summary of reviews so far appears to be long wait times, understaffed, but the food is outstanding. F3 RVA/DaVille might make a stop there once the crowd slows up some in a few weeks.

    Gotta Run!

    Phonics

  • Is It Don Quixotes or Abe Vigodas?

    The Carpenter made a return to DaPile on this perfect Saturday. The PAX anticipated a beatdown not seen around here for at least 5 years. This is what occurred.

    Mosey to Basketball Court

    COP: – All IC

    • 25 SSH
    • Arm Circles
    • 10 Bat Wings with Heel Raises
    • 10 Cardinal Cherry Pickers
    • 10 Hand-Released Merkins, Hold Plank
    • 10 Plank Jacks, Hold Plank then 10 HRM, Hold Plank
    • 10 Mountain Climbers, then 10 HRM, Hold Plank
    • 10 Alternating Shoulder Taps, 10 HRM, Hold Plank
    • 10 Plank Jacks, 10 HRM, Hold Plank

    Mosey to Altee Tables

    Crush It!

    • 5 SCs, 5 Derkins
    • 10 SCs, 10 Merkins
    • 15 SCs, 15 Incline Merkins
    • 20 SCs, 20 WW2 sit-ups
    • 25 SCs, 25 LBCs IC
    • 20 SCs, 20 WW2 Sit-up

    Mosey to Inner Bus Loop

    Bear/Crab/Lunge

    • Bear Crawl to Tree, 10 slow squarts
    • Crab Walk to Tree, 10 Slow Squats
    • Lunge to Tree, 10 Slow Squats
    • Bear Crawl to tree, 10 Slow Squats
    • Crab Walk to tree, 10 Slow Squats
    • Lunge to Tree, 10 Slow Squats
    • Bear Crawl to Tree, 10 Slow Squats
    • Crab Walk to Tree, 10 Slow Squats

    Mosey to VSF

    Bulkhead lead stretching

    COP: Numberarama, Name-O-Rama, Announcements, The Carpenter took us out with a moment of silence and prayer

    NMS:

    It was great having The Carpenter back as the Q today. There was some definite concern over the return of the 4X4, but it was never called.

    We concluded that Abe Vigotas are just slow Don Quixotes. There is a question about this in New Jersey.

    Gotta Run!

    Phonics

  • Direct or Inverse Correlation?

    Five posted to the Tomato Run/Ruck in Rutland on this Thursday morning. The 2 runners took off along the Bojangles loop running through the library parking lot Kroger Parking lot, townhomes, then the reverse Rutland loop and finally the Bojangles loop for 4.9 miles. The runners were unsure where the Ruckers went since they ran virtually everywhere that the Ruckers were supposed to be. There was a theory that they popped into a local household to drink coffee and watch the morning news.

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

    NMS:

    It was on the chilly side today. Likely few of these cold morning remaining in the Spring season. The runners showed a negative slip throughout their run. It also appeared that the mumblechatter decreased as they went further. The question is: Is this a direct correlation as their mile splits were negative, lower mumblechatter or is this an inverse as their speed increased, their mumblechatter decreased? This is to be determined later.

    Announcements: No Idea gave Wong’s Tacos 2 thumbs up.

    Gotta Run!

    Phonics

  • The Ruckers kept coming

    Nine Davillians posted on this perfect Tuesday for the Raider Run/Ruck. The 3 runners ran into Honey Meadows, Kings Charter, then crossed Atlee Station Road to go into Madison Springs as well as surrounding neighborhoods before returning to Atlee High School for 4.3 miles. The 6 ruckers rucked around the area for an unknown distance.

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

    NMS:

    Good numbers this morning. For running, the weather was about as good as it gets with no wind and temperatures in the mid 40s. Its been a while since 6 ruckers have posted. As the runners were getting started, we kept seeing LIFO ruckers driving into the parking lot. For the route the runners used today, its always nice when YHC is able to lead the runners through this route error free since it can be confusing.

    Announcements: Wong’s Taco’s opening today at 11 AM. (Update – by 6:30 PM, the libraries parking lot was packet likely with patrons from PBR, Charred, and Wong’s Tacos. It might look like this every night from now on until more parking is constructed. Not sure what the librarians think.)

    Gotta Run!

    Phonics

  • 4-1 brocode style

    Three runners and three ruckers posted on this perfect Tuesday for another edition of the Raider’s Run/Ruck. The runners ran into Giles and then returned along Atlee Station Road. The Ruckers rucked into various spots.

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

    Gotta Run!

    Phonics

  • When will Wong’s Taco’s Open?

    Three runners and one lonely rucker looking for a friend posted to the Tomato Run/Ruck on this perfect Thursday. As the runners took off, they had one lingering question. Sure, March Madness was a topic and the question, “Can Nebraska win it all?” was asked. But all that was on their minds was, “When will Wong’s Tacos open? Sure, we would look on the website and see “March 31, 2026” as the official date, but that’s cheating. Did they have employees yet? Had they organized the kitchen yet? Regardless, excitement is in the community as it gets closer and closer to the opening date.

    The Runners did the reverse library/Bogangles loop, Kroger loop, then to Rutland, Cool Spring Forest, and back. The rucker was everywhere looking for a friend.

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

    NMS:

    Go RAMS!!!!!!!!!!!!!!!!!!! Sure, Go HOOS!, Cornhuskers, and whoever you are rooting for. Have a great day everybody!

    Gotta Run!

    Phonics