F3RVA

Author: 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

  • The Journey to Giles

    Five mostly respectful dudes posted to Atlee High School on this perfect morning looking to check out the local scenery. YHC had a different plan. This is possibly what occurred.

    Parking lot tracers

    COP – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Five Burpees OYO

    Mosey into Giles to the clubhouse parking lot and playground

    The Thang

    Four Corners – 3 rounds of Step Ups, Freddie Mercuries, Merkins, Crunchy Frog PAX does these exercises in each corner while 5th PAX members runs to that corner.

    Sevens – Pullups and Burpees

    Mosey back to SF for stretches

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

    NMS

    When YHC figured out that there was no Q, he took it and led the PAX into Giles which is a location at least one PAX member had not journeyed before. The problem with the journey is that coming back to Atlee is all uphill. Not sure how to avoid that. Great effort this morning from all PAX members. Well done!
    Announcements

    July 4th Convergence – Atlee High School – 7 AM. Let’s practice our counting DaVille to see if we can count higher than 10. Probably not enough time to reach such a lofty goal as being able to count to 11, 12, 13, 14, …

    Gotta Run!

    Phonics

  • The Education Run

    Two teachers and One Rucker converged in Rutland on this Thursday. The Rucker left solo and was gone before the runners returned, so nothing to report about the Rucker’s route.

    The Runner’s Route

    Rutland to Cool Spring Forest to Knollwood to Cool Spring West back to AO. Probably between 4 and 5 miles. YHC never measures distance.

    COT: Numberarama, Name-O-Rama, Annoucements, Mr. Holland took us out.

    NMS

    It was great running with Mr. Holland again. We talked about education among other topics. YHC also discussed health benefits of the run/walk method.

    Announcements

    • July 4 convergence will occur somewhere and will be announced by somebody.
    • DaPile may have summer tourists on Saturday.

    Gotta Run!

    Phonics

  • Fear Factor

    Three dudes on this perfect Tuesday morning showed up at the parking lot of Atlee High School to Ruck or Run. YHC had planned on running this morning, but started walking with the ruckers and continued doing this for the next 45 minutes.

    The Route: Loop around Atlee High School, into Giles, then back to the VSF.

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

    NMS

    Although YHC rarely walks in the morning, this was enjoyable. YHC got some exercise while having great conversations. CB first explained to Yardsale and YHC how Joe Rogan went from the host of Fear Factor to being the #1 podcaster of today. Next time, we may discuss how he ended up hosting Fear Factor as I seem to remember knowing him prior to that show.

    Announcements: DaPile has been selected as a Summer Tour location for Saturday. Let’s have great numbers.

    Gotta Run!

    Phonics

  • Summer Tour Safari

    Eight gentlemen including 5 summer tourist from the west and south converged at Atlee High School on this 53 degree and perfect morning.

    The Route:

    The runners completed up to 5 miles that took them into Honey Meadows, Kings Charter, Madison Springs, Chickahominy Oaks, Taylor Farm, back into Honey Meadows, and back to the SF. The 3 ruckers walked into Giles and rucked for 45 minutes.

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

    NMS:

    It was great having 5 summer tourist to join us this morning. It is unlikely that YHC will see any additional summer tourist at Tomato Run because of the random stops idea. Thank you as well Splinter, Rosie, Handshake, and Bed Pan for being patient with YHC as he tried to navigate through Madison Springs which was more difficult than first expected. The title of today’s BB came from all of the nature sightings during the 5 mile run including a deer, a rabbit, and a fox.

    Announcements:

    Summer Tour continues. Next random stop is 45 Minutes of Mary on Thursday.

    Gotta Run!

    Phonics

  • Two and Two

    Two ruckers and two runners posted to the Rutland Clubhouse on this perfect Thursday morning for conversation and some exercise. The runners (Beat It and YHC) ran around Atlee High School into Taylor Farm then back to the VSF. The ruckers (No Idea and Yardsale) rucked somewhere but were heard walking along Atlee Road before returning to the VSF. Mumblechatter was plentiful for both ruckers and runners on this day.

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

    NMS: YHC had not been out for a few weeks and it felt great to be back. Thank you for joining me for the run Beat It.

    Announcements:

    • The Ultimate Challenge is coming.
    • Memorial Day Convergence – Likely 7 AM at Tredegar. Be there if you can.