Author: Phonics

  • Respect, Respect, Respect

    The weather continues to be amazing this week as we came out to ruck and run to celebrate Wild Thing’s 70th birthday. Eight posted to Rutland on this morning as the 3 runners and 5 ruckers went out into the community.

    Opus, BAM!, and YHC decided to take the traditional Rutland/Cool Spring Forest/Cool Spring North up and back route. Maybe 1/4 mile in, YHC noticed a man and woman walking towards them. YHC then recognized the older man who pointed at YHC and said “I need you.” Although YHC does not believe the man has ever posted to F3, for the sake of this story, he will be known as “Tree Man” which is a nickname that he has been known by to many local high school track and cross country runners. When someone says at 5:35 AM “I need you”, what goes through your mind. As it turns out, he needed help with an event he was in charge of and it included YHC taking a day off of work. YHC now knows if he will accept the offer and will let him know the decision the next time the runners happen to pass the Tree Man and his wife.

    Once YHC caught up to the runners, the conversation turned to local weather personality. YHC ran a little over 4 miles. Opus and BAM! went a little further while YHC was in conversation.

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

    NMS:

    Happy birthday Wild Thing! I hope you are having a great day on your triple respect day.

    Announcements:

    Wild Thing is having a birthday bash celebration. See him for more information.

    Gotta Run!

    Phonics

  • Summer Tour reaches Giles

    Ten posted including 3 on the RVA Summer Tour posted to Raider Run/Ruck on this perfect Tuesday morning. The four runners and six ruckers went their separate ways but all ended up touring the neighborhood of Giles.

    The Routes:

    Runners went 4 – 4.8 miles and ran down Giles, took a left and followed into Craney Island. They then returned taking slightly different routes.

    The Ruckers went into Giles and followed roads and trails for about 2.6 miles. Well done Ruckers!

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

    NMS:

    Great to see Senor Frog, EF Hutton, and Handshake join the 7 Davillians this morning. Weather continues to be amazing. With the early morning light, it also makes travelling amazing since you can see everything.

    Announcements:

    The Summer Tour Continues at Dogpile this Saturday. It should find its way to Mechanicsville several more times this summer. Mechanicsville is closer than you think, so get up a little earlier and make the drive north.

    Gotta Run!

    Phonics

  • The Monday Tabata Special

    Two Gentlemen gathered on this Monday for a beatdown that went like this:

    COP All IC: SSH, Imperial Walkers, Don Quixotes, Ukrainian Solders, Helicopters, Arm Circles, Reverso, 5 Burpees OYO, Merkins, American Hammers, LBCs, One legged APD, other leg, both legs

    Tabata:

    • Round 1: One legged lunges, other leg
    • Round 2: Dips and Donkey Kicks
    • Round 3: SSH, Burpees (Audible after 4th cycle)

    Bulkhead Pull-up/Merkin Special

    • Do 1 Pullup followed by 2 Merkins
    • 2 Pullups followed by 4 Merkins
    • 3 and 6, 4 and 8, 5 and 10 all the way to 10 Pullups and 20 Merkins.

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

    NMS:

    The weather has been impossibly perfect in recent days. Wish more could have joined us today. Thank you Surf n Turf for joining me.

    Gotta Run!

    Phonics

  • We will meet at Bojangles.

    Three Davillians met up at the Rutland Clubhouse before the one rucker and two runners departed. The question was: Dunkin or Bojangles? Along the 5.25 mile course that the runners ran, they only passed the rucker in one location, Bojangles. We will see next time if the same thing occurs.

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

    NMS:

    Great job today everybody! Hoping for larger numbers with the end of the school year approaching.

    Gotta Run!

    Phonics

  • We’ve got until 6.

    8 posted on this glorious morning at Atlee High School for the Raider Run/Ruck. Most were here on time. The 3 runners ran into Giles to the end. They then wove their way out of Giles dropping Anchovy off and then running around the schools and back to the VSF for 4.3 miles. The 5 ruckers went into Giles and then returned.

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

    NMS:

    Anchovy had to be at the Atlee track for practice at 6 AM, so it was YHC’s goal to get run into Giles and then return just in time. Goal accomplished. We got there just in the nick of time. YHC and BAM! then ran by the track, elementary school, and middle school before returning. It seemed difficult for both today. Not sure if it was the heat, the Giles hills, or just getting back into shape.

    Announcements:

    • Bulkhead is going to India for a month to be with his mother and family. Our thought and prayers are with you.
    • Memorial Day Convergence – 7 AM at Dogpile. Should be a great time.

    Gotta Run!

    Phonics

  • Putting one foot in front of the other

    Two Ruckers and Two Runners posted on this perfect Thursday for the Tomato Run/Ruck. YHC had not run for a few weeks, so the first mile felt like he was pulling a parachute behind him. Did feel good to give BAM! some company. We ran through Rutland, Cool Spring Forest, Cool Spring West, and back to eventually join Bulkhead and Yard Sale at the end of the ruck.

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

    NMS:

    It was good to be out again.

    Gotta Run!

    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