Author: Phonics

  • Technical Difficulties

    Six gentlemen posted on this Monday to get there week off to the right start. That is exactly what what YHC attempted to give them. This is what occurred.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, American Hammers, LBCs

    Tabata – Alternate between the 2 exercises below.

    • Round 1 – Merkins, Freddie Mercuries
    • Round 2 – One legged lunges with bench, other leg
    • Round 3 – Side Plank while lowering hip, other side
    • Round 4 – Louisiana Prom Dates (Raised APDs), Jump Squats
    • Round 5 – Plank walk to Squat to Plank, Synchronized Mountain Climbers

    Chin-ups Hangs, Merkins

    Rotate between all members of PAX doing the following. Hold chin above bar for 10 seconds, then lower slowly for last 5 seconds. Then 10 Merkins IC. The Merkins were: Regular, Carolina Dry Docks, Hand Released, Diamond, Single Count, Regular, Hand Release

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

    NMS

    YHC tried to control the distance of running today because of long runs he took on Friday and Sunday. That is why Tabata was called. He even brought out a Bluetooth speaker. That is where the technical difficulties ensued.

    • 1. Delay in connecting to Bluetooth.
    • 2. Forgot to charge speaker.
    • 3. Reset Tabata count twice.

    Lessons learned. Next time YHC will be prepared maybe.

    Announcements

    • 2.0 Friendly workout – This Saturday at DaPile
    • Tomato Run/Ruck this Thursday is a summer tour stop. Lets bring the number DaVille.

    It was an honor to lead this morning.

    Gotta Run!

    Phonics

  • Language Lessons

    Three ruckers and a runner posted on this Thursday to Rutland for the Tomato Run/Ruck. Since it was about 78 degrees and the runner was alone, he joined the ruckers to make it 4. They walked around Rutland discussing such topics as “Super Size Me” and what’s the difference between a dialect and a language. YHC learned quite a bit from Bulkhead on this topic.

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

    NMS

    Great seeing No Idea back out again. The runners had returned but seem to have forgotten about Thursdays. Maybe as it starts cooling down again.

    Announcements:

    This Saturday – The Bridge – Meet Corned Beef at 5:30 AM at Food Lion at Kings Charter

    Next Saturday – 2.0 friendly workout at DaPile at 6:30 AM.

    Gotta Run!

    Phonics

  • Journey to Giles

    Four runners and three ruckers met up this morning on this perfect Tuesday at Atlee High School for some general exercise.

    The Routes

    The Runners ran into Giles and then entered Craney Island Estates with a distance close to 4 miles. They mostly did a 4-1 run.

    The Ruckers also toured Giles and went an amazing 2.5 miles. Well done Ruckers!!

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

    NMS

    Great to see everybody today. Bach has now joined the F3 workouts 3 straight workdays. Well done! It was a pleasure to run with you today. It was humid but so what, it is July.

    Announcements

    2.0 friendly workout – Saturday, July 26 at 6:30 AM at DaPile

    The Bridge – This Saturday – Meet Corned Beef at Food Lion Kings Charter

    Make it a great day everybody!

    Gotta Run!

    Phonics

  • Five for Friday

    Five gentlemen including an FNG posted on this perfect Friday to end the week right. Because nobody had signed up to Q, YHC took it and off they went.

    COP – All IC

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, Angled Knee Jumps, American Hammers, LBCs

    The Thang

    Four Corners – Runner runs to next station while PAX members are doing the following exercises: Flutter Kicks, Dips, One legged Lunges, Monkey Humpers. (3 rounds)

    Mosey to Jungle Gym. For 10 minutes, see how many rounds you can do of: 5 Pullups, 10 Merkins, 15 Squats

    2 Rounds of Tabata

    • Round 1 – Alternate between Burpees and SSH
    • Round 2 – Alternate between Heels to Heaven and Carolina Dry Docks

    COT: Numberarama, Name-O-Rama, Annoucements, Trout tooks us out.

    NMS

    Today, a FNG posted at The Creek. He is from Turkistan, has lived in Russia, and is married to a wife from the Ukraine. For now, his F3 nickname will be Mater, but YHC reserves the right to rename him after more research and discussion.

    Update: Mater’s nickname was updated to “Bach” after it was revealed that he only listens to classical music. His wife found out about F3 and told him to post this morning. Awesome!

    We had a great group today and leading was a pleasure. Have a great day!

    Gotta Run!

    Phonics

  • Learning about the ABCs

    Two runners and Two ruckers posted on this Thursday to Rutland. Weather as always was perfect. The Ruckers journeyed throughout Rutland and possibly Cool Spring Forest. The Runners took a traditional route through Rutland, Cool Spring Forest, Knollwood, and Cool Spring North.

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

    NMS

    Great having Speakeasy back out this morning. Enjoyed the discussion about the ABC stores as well as legal matters with beer, wine, and alcohol sales from the 1980s until today. It does appear that the cocktails to go law is permanent.

    Gotta Run!

    Phonics

  • Convergence Pregame

    Four ruckers and once again one runner posted on this sunny and 70 morning to Rutland. The ruckers likely did a loop around Rutland and Cool Spring Forest. The runner when to explore the trails at Atlee and Honey Meadows. YHC is still unsure what the semi-truck that was parked outside the YMCA entrance facing the wrong direction down Atlee Road was attempting to do. Luckily, one of Hanover’s finest was able to steer him in the correct direction.

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

    NMS

    Even though YHC was solo today on the run, much was accomplished in preparation for tomorrow’s convergence at DaVille. We will be ready.

    Announcements: July 4 convergence at DaVille at 7 AM. Tom’s Coffee is posting at 8 AM.

    Gotta Run!

    Phonics

  • We’re Not Going to Take It!

    Welcome to F3. There were 8 PAX that joined today.

    COP

    We moseyed over to the basketball courts. We then went into a squat position as I went over the mission statement, 5 core principles, credo, and disclaimer. Between each we did five jungle boy squats.
    Guess who? We then did 10 burpees for a PAX that showed up late. We then did the Ring of fire plank and merkins. We got up to 6 Merkins.

    • The Thang:
      4-rounds of exercise split into two segments:
    • Round 1: 30-seconds per exercised
    • Round 2: 60-seconds per exercise
    • Round 3: 120-seconds per exercise
    • Round 4: 30-seconds per exercise

    The exercises were:

    1. line sprints (back-and-forth)
    2. Burpees
    3. V-Ups
    4. Jungle Boy Squats

    Then we went to the wall and did 11s. Balls to the wall Australian Mountain Climbers and LBCs. We only got ½ through before the Q called it and we moseyed back to the flag. There we did Merkin Jacks and Charlie’s Angels until 6:15.

    COT: Numberarama, Name-O-Rama, Announcements, The Q Twisted Sister took us out.

    We’re right, yeah! We’re free, yeah! We’ll fight, yeah! You’ll see, yeah! Oh we’re not going to take it,. No, we ain’t going to take it. Oh, we’re not going to take it anymore!

    Twisted Sister

    NMS by Phonics

    It was quite awesome having Twisted Sister from F3 Rubicon lead the bootcamp this perfect Monday morning at DaVille. Twisted Sister smoked us all. Well done! Forever, those who were there will remember fitness test on the tennis court, the Merkin Jacks, the Jungle Boy Squats, and a LIFO member tracking the PAX by automobile.

    Thank you Twisted Sister for leading us today.

    Announcements:

    July 4 Convergence at DaVille – 7 AM

  • Education about Rubicon

    Three dudes including one visitor from California posted at Pearson Corner Elementary School on this hot and humid morning. YHC took the Q and off we went.

    The Thang

    Parking Lot Tracers

    COP all IC: SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One leg lunges, reverse legs, Merkins, Angled Knee Jumps, Hand to Foot Mountain Climbers, LBCs, Freddie Mercuries, Heels to Heaven

    Triple Sprints: Two PAX members are on one side of basketball court. The other is at the far end. One sprints to the member at the other end and then drops and does 5 burpees. The other member runs to the other side and does 5 burpees. This continues until all PAX members have done 5 sets of 5 burpees and 5 sprints. Once finished, bear crawl to the center and do 10 merkins IC.

    15 second pull-up hang/merkins: Rotate twice through all the PAX members. Counting from 15 – 1, do pull up hang. At 5 seconds, slowly lower self. Then lead 10 merkins IC. Other PAX members then lead this. The Merkins were hand release, diamond, Merkin plank jacks, incline, Carolina Dry Docks, single count merkins.

    Triple Check: Jerkins on swing, one legged lunges on swing, runner goes around tree.

    Plank-O-Rama: Hold Plank, rotate for 10 IC count of Carolina Dry Docks and Merkins, Rotate to side plank for 20 count. Then drop hip and raise it for 10 count IC. Then hold for 10 more seconds. Rotate to back plank for 20 count. Then raise and lower butt for 10 count IC. Then hold for 10 seconds. Then rotate to other side, holding for 20 seconds, then lower and raise hip for 10 count IC. Then hold for 10 count. Then rotate back to front plank. Do rotating elbow plank for 10 count IC. Then do 20 IC mountain climbers. Rotate to back. One legged APD IC. Other leg. Then hold 6 inches until time is called.

    COT: Numberarama, Name-O-Rama, Announcements, Surf n Turf took us out.

    NMS

    Two straight weeks for YHC posting at The Creek. Today, Twisted Sister was visiting from California’s F3 Rubicon region. Excellent 2nd F occurred after COT as Surf n Turf and YHC learned about F3 Rubicon. Amazing some of the things they are doing. Since Twisted Sister will be around next week, he agreed to Q at DaVille on Monday. Looking forward to it. Well done today PAX. Twisted Sister said they never have humidity like today in his region. For Richmond, this occurs until late August. Today’s beatdown was challenging, but the PAX exceeded every expectation.

    Announcements

    • July 4 Convergence at DaVille – 7 AM – Should be a great time.
    • Twisted Sister has the Q on Monday at DaVille – Lets bring big numbers to support our out of town guest.

    Gotta Run!

    Phonics

  • There has to be a path.

    Three ruckers and Two Runners posted on this Thursday to Rutland for the sunny and 70 and humid morning. The runners ran for 20 minutes and then walked the rest of the time along a journey that took them into Rutland, Cool Spring Forest, and Cool Spring West and back to the AO. It is generally believed that the ruckers stayed around Rutland.

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

    NMS:

    There has been quite a bit of curiosity with Daville as to what is being constructed behind the 55 and older community off Atlee Road. Recently, it has been announced that the YMCA is building playing fields there. On a Lewis and Clark discovery like mission, Spit and YHC wondered to the YMCA’s parking lot and discovered a trail with a bridge that went threw the woods to the new fields. It might add additional options for DaVille’s and DaPile’s bootcamps in the future.

    Announcements:

    Friday, July 4 – 7 AM – Convergence at Atlee High School

    Gotta Run!

    Phonics

  • Marco Polo Sighting

    Two ruckers and a runner converged at approximately 5:30 AM at Atlee High School for some exercise. Since YHC was the lone runner, he walked for the first 15 minutes with the ruckers. With today being the primary election day, much of the conversation had a political spin. At 5:45, the runner ran the farmhouse loop and back to the AO. The ruckers walked somewhere and then reappeared at the VSF at 6:15.

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

    NMS

    It has now been 2 straight weeks that YHC was the lone runner at the Raider Run. I hope the runners return soon. It was still great being able to have conversation with Yard Sale and Thunder before running. It rained right before 5:30, so possibly that kept a few away this morning. Marco Polo was spotted with the Marathon Training Team coaches running a normal route through Atlee High School at about 6:10 AM. See you again next Tuesday at 6:10 AM Marco Polo.

    Announcements

    July 4 – 7 AM – F3RVA Convergence at Atlee High school. We only have a few weeks to practice our counting.

    Gotta Run!

    Phonics