Author: 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.

  • Trying it again

    Two Runners and Two Ruckers started the day off the right way with a stroll around Rutland and surrounding neighborhoods. The runners went as a casual pace which was exactly what YHC needed.

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

    NMS

    YHC has known quite a few people in the 40s and 50s over the past year who have have passed away. All were men. The latest was a former principal and boss of mine. Pray for all of these families and take care of yourselves.

    Announcements – 2nd F tonight at Intermission at 7 PM.

    Gotta Run!

    Phonics

  • OSU 34 – ND 23 – DaVille 1

    The morning after the college football national championship which had a score of 31 – 7 when YHC went to bed, one posted for the Raider Run with little wind and a temperature of 13 degrees.

    The route went into Honey Meadows, Kings Charter, Madison Springs, Chickahominy Oaks, and along Taylor Farm. Distance is unknown, but the time was about 40 minutes.

    Announcements: Frozen Triangle – February 8.

    Gotta Run!

    Phonics

  • Learning how to retire one day at a time

    Five guys posted to Atlee High School on this Saturday with temperatures in the low 30s. Compared to what the forecast is like this upcoming week, the 34 degree temperature felt like it was sunny and 70. This is a somewhat accurate account of what the beatdown was.

    COP

    SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, 5 burpees OYO, Merkins, LBCs, Heels-to-Heaven

    Tabata – Alternate between the 2 exercises below.

    • Round 1 – One Legged Lunges / reverse legs
    • Round 2 – Dips / Mountain Climbers
    • Round 3 – One Legged APD / reverse legs
    • Round 4 – Burpees / SSH
    • Round 5 – Donkey Kicks / Merkins

    Triple Check with 5 rotations

    • Pull-ups
    • Squats
    • Rosaletas
    • Dirty Dog
    • Timer run one lap around court

    Modified Plank-O-Rama – For 5 minutes do the following

    • 1 minute of normal plank
    • 30 seconds of elbow plank
    • 30 seconds of side plank
    • 30 seconds of other side plank
    • 30 seconds of elbow plank with one leg lifted
    • 30 seconds of elbow plank with other leg lifted
    • 30 seconds of elbow plank
    • 1 minute of normal plank with merkins during last 15 seconds

    Green Sally Up – Hold Six Inches with leg lifts

    Mosey back to VSF

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

    NMS

    Great job today everybody with this challenging workout. Last night, YHC was with an old neighbor who had recently been laid off into retirement. YHC asked Corned Beef when he was planning on retiring. CB said his job doesn’t really have retirement, but a friend advised him to start taking a day off here and there. He said on Thursday, he took the day off. He then expanded on this discussion with Bulkhead. From a distance, YHC believes he talked about taking a week and going to Florida as well as one other place. Helix then said to me, “Did he just say Nairobi?” That is what YHC heard as well.

    As we all get closer to retirement, this plan of learning how to retire one day at a time might be best. Instead of working 40 – 60 hours a week and then stopping all together, starting taking a day here and a day there. Over time, take a few more days or even a week and slowly start stepping away. Sounds like a great plan.

    Afterwards, we gathered at The Local Cup with Opus joining us for the 2nd F.

    Announcements – Frozen Triangle – February 8 – See Pre-Blast.

    Have a great day everybody!

    Gotta Run!

    Phonics

  • Off Campus trip? We’ll keep it short.

    Five men from the north posted on this perfect, dark, misty morning for a hot potato beatdown that went a little something like this.

    Mr. Holland’s Q

    COP – SSH, Don Quixotes, Invisible Jump Ropes, Merkins

    Phonics’s Q – Taking us off campus

    Mosey to the Giles clubhouse playground.

    The five PAX members would rotate 3 times through the following exercises with the runner doing a lap around the parking lot being the timer: Pull-ups, merkins, jerkins, squats, run a lap.

    Helix’s Q – Head us back to campus

    Brocode Elevens – Burpees/LBCs – Do an exercise (10 burpees), then run to Helix’s target. Plank until all are in. Then do an exercise (1 LBC) and run to the target and plank until all are in. Completing elevens tooks the PAX back to Atlee High School

    Corned Beef’s Q – Stay on campus

    Rotate between 5 exercises/running 3 times. One Pax does dips, one does step-ups, the other 3 are running a lap as the timers. One runner peals off and does dips while the step-up PAX member runs with the other 2. In the end, each PAX member should have done 3 sets of dips, 3 sets of step-ups, and 9 laps of running.

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

    NMS

    Great workout this morning. All PAX members were surprised how much was accomplished this morning as well as the territory we covered. Well done to Corned Beef and Helix in modifying established exercises.

    Excellent mumblechatter today between the bootcamp and coffee afterwards. The topics YHC can remember were about NFL broadcast channels, College Football playoffs, the Premier League, bullet trains coming to the USA, self-driving cars, the Fall Line Trail, Penn State tight ends, and bucket list European vacations that affordability could be a problem.

    Announcements – Wednesday, January 1 convergence – 7 AM at WDOG.

    Gotta Run!

    Phonics

  • Mosey Form Variance

    Four men arrived at Atlee High School at around 6:30ish for some exercises. With no Q on the sign up sheet, YHC took control and off they went, one of which during the mosey with the 19 – 20 degrees temperatures had his hands in his pockets throughout the mosey.

    COP – All IC

    SSH, Arm Circles, Reverso, Don Quixotes, Helicopters, Dips, One-Legged Lunges, Other Leg, Merkins, Mountain Climbers, LBCs, Freddie Mercuries, Flutter Kicks

    The Thang

    Dora (0.5, 1, 1.5) – Partner up. Complete 50 pull-ups, 100 squats, 150 merkins while the other runs a lap around the courts.

    Elevens – Across the practice field, do Heels-to-Heaven and Burpees.

    Plank-O-Rama (All IC)

    • Front Plank – Rotate between Merkins and Carolina Dry Docks
    • Side Plank – Drop Hip and raise
    • Back Plank – Drop waist and raise
    • Other Side Plank – Drop Hip and raise
    • Front Plank – Rotating Elbow Planks
    • Hold 6 inches for 30 count.

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

    NMS

    Great job today everybody. Everybody performed amazingly considering the temperatures. YHC never warmed up. Mumblechatter was strong throughout especially by YHC.

    Announcements – Praying for a friend of YHC who is in the hospital. Memories to those at Pearl Harbor 83 years ago.

    Make it a great day everybody!

    Gotta Run!

    Phonics