Author: Phonics

  • Tempo Run or Talking Pace?

    Three runners and three ruckers travelled from Atlee High School which for most would be be an opportunity to hear a lot of mumblechatter while enjoying the amazing weather. The runners ran the farm house loop for about 4.25 miles. The ruckers were seen exiting Giles which is likely where most of there run occurred.

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

    NMS:

    Great day for a walk or a run in Daville. As Anchovy and YHC started into their normal conversation of high school track, Mr. Holland asked why there is no middle school indoor track or cross country in Hanover and Henrico? YHC, being a teacher, has reminded his students over the past week that the most important level of government in our day-to-day lives is local followed by state. The answer to Mr. Holland’s question needs to be taken up with the local school boards of Henrico and Hanover.

    Gotta Run!

    Phonics

  • Early risers beat the storm

    Four ruckers including one summer tourist and 4 runners converged at the Rutland Clubhouse for what was expected to be an extremely wet journey. The ruckers went just shy of 3 miles. The runners ran around Atlee High School and returned for about 3.5 miles.

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

    NMS

    Good showing for what was expected to be a hard morning of rain. As it turned out, the rain mostly missed us and only picked up as we were leaving. Great job DTH for your many trips to the north for the summer tour. Conversations included everything from homeschooling to how leg and hip pain can actually originate in a different part of the body.

    Announcements

    • F3RVA Pickleball Tournament – August 17
    • Old Glory – At No Toll – September 3
    • Prayers for Corned Beef’s friend

    Well done PAX!

    Gotta Run!

    Phonics

  • Two wet to post

    Two dudes posted at Atlee High School in the rain. Corned Beef took the lead.

    The Thang

    After the COP, they moseyed back to the blacktop. At each corner, they did exercises. Corner 1 was 10 merkins. Corner 2 was 20 squats. Corner 3 was 30 LBCs. Corner 4 was SSH. They repeated this 4 times.

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

    Gotta Run!

    Phonics

  • Phonics, do you know Emoji?

    Four men from the north (DaVille), south (Charlotte), east (New Kent), and west (near west end), gathered on the grounds of Dogwood Dell for a beatdown that went a little like this.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles (10 small, 5 big, reverso), Merkins, Angled Knee Jumps, Mountain Climbers, LBCs, Heels-to-Heaven, Rosalia’s

    The Thang

    Tabata (At bottom of amphitheater) – 4 rounds

    • Round 1 – One legged lunges, rotate
    • Round 2 – Raised ABD Dips//Burpees
    • Round 3 – From seated position, stand up with one leg, rotate
    • Round 4 – Hold Side Plank, rotate

    Mosey to Rusty Cage – On pullup bar, hang for 15 seconds, then slowly lower self for last 5 seconds. Then 10 Merkins IC. (All of us led twice for 8 total. PAX did these merkins – normal, Diamond, Wide Grip, Incline, Hand Released)

    Mosey to VSF

    2 minutes of Mary – Scissor kicks, hold 6 inches for 30 count, 5 V-Ups.

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

    NMS

    With no Q signed up at 4:50 AM, YHC signed up. As he posted, only Hitchhiker was there. He was the only regular WDOG PAX member. Soon after this, Limey from Charlotte arrives. During the COP, Cho Cho arrives asking if this was F3. Choo Choo is from New Kent and has been posting in SOJ. YHC does not believe he has ever been to an F3 workout when everybody was coming from different areas.

    During the COP, Limey asked YHC, “Phonics, do you know Emoji?” I have not seen Emoji much since he moved to Charlotte. Limey and Emoji post together in Charlotte. In talking to Limey, it seems that he is still much the same, always positive, impossible to wear down, never seriously complaining.

    Announcements

    • 1/2 marathon, 10K, 5K F3 event – coming up soon.
    • August 17 – Pickleball tournament at Batteou
    • West End/Tuckahoe takeover next week

    Outstanding job today PAX! Choo Choo, join us in DaVille anytime.

    Gotta Run!

    Phonics

  • Is it okay that I take the Q?

    Five men posted to Atlee High School on this perfect Saturday. With nobody signed up for the Q, YHC said, “I’ll take it.” In reading the crowd and Opus’s face, YHC was not sure if that was a popular decision. After asking Beat It if he wanted it and was told no, YHC led the way.

    COP

    All IC except for Burpees/Merkins combo – SSH, Helicopters, Don Quixotes, Imperial Walkers, Small and Big Arm Circles, Reverso, 1 Burpee, 2 Merkins, Merkins, American Hammers, LBCs, Heels-to-Heaven, 2 Burpees, 4 Merkins

    Mosey to Elementary Playground then do 3 Burpees, 6 Merkins

    10 Minutes Per Round

    • Round 1 – 5 Pull-ups, 10 Merkins, 15 Squats, repeat
    • Round 2 – 5 Jerkins, 10 Synchronized Mountain Climbers, 15 Monkey Humpers

    Do 4 Burpees, 8 Merkins

    Mosey to blacktop

    3 times through – The Hillbilly, Leg Raises, Scissor Kicks, Ball Dippers, time runs a lap around the blacktop.

    Mosey to VSF for Mary

    6 Burpees, 12 Merkins,

    All IC except for V-Ups – Freddie Mercuries, 5 V-Ups, One legged APDs, Reverso, 5 V-Ups, Rosales’s, 5 V-Ups

    7 Burpees, 14 Merkins

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

    NMS

    Well done all today. Great to see Rounders who YHC had not seen for quite a while. He has been recovering from knee surgery. Nice job modifying Opus who is recovering from a summer camp, slip-and-slide rib injury. I know you were in pain throughout today’s bootcamp.

    Nice work Beat It. This was a challenging bootcamp and you are always staying positive. Well done!

    Thank you for your support of my Q Helix.

    Coffee was fun as always with Bulkhead and Corned Beef joining us. Congrats Bulkhead on your new business.

    Announcements

    • The F3RVA 1/2 marathon/10K/5K is coming up soon – Maybe August 3
    • F3RVA Pickleball tournament is maybe 2 weeks after that
    • West End/Tuckahoe takeover is coming. (Starts July 29). Lets have good numbers in support of the takeover.)

    Gotta Run!

    Phonics

  • Did I get the wrong day?

    Three gentlemen posted at Atlee High School for a bootcamp on this 70 something and partly sunny morning. The Q was unable to make it, so YHC took the lead and off we went.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles S/B, Reverso, One Legged Lunges, other leg, APD dips, LBCs, Scissor Kicks, Heels-to-Heaven, Rosalia’s, One legged APD, reverse legs.

    Mosey to pull-up bars

    Bulkhead Special – One pull-up, 2 merkins, 2 pull-ups, 4 merkins, 3 pull-ups, 6 merkins, continue to 11 pull-ups, 22 merkins for 55 pull-ups and 110 merkins.

    Mosey to VSF for Plank-O-Rama

    10 IC – Alternating between Merkins and Carolina Dry Docks, rotate to side plank rise and lower hip, rotate to back plank – raise and lower butt, rotate to side – raise and lower hip, rotate to front plank – synchronized Mountain Climbers.

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

    NMS

    It was quite surprising posting on a Monday when Corned Beef was unable to make it but Yard Sale was there. Did I mix up the days. Was this the Ruck/Run Tuesday workout instead of Monday’s bootcamp.

    It was great having Yard Sale and Trout there this morning. Thanks for following my lead. You both did outstanding.

    Announcements – F3RVA 1/2 marathon/10K/5K coming up. See slack or possibly Speakeasy for more information.

    Gotta Run!

    Phonics

  • You have never heard of Atari’s Combat?

    Six dudes showed up to Atlee High School for a morning that was at least 70 degrees and was definitely sunny. After the determination was made that we were doing a bootcamp, YHC grabbed the Q and off we went.

    COP

    All IC – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, LBCs, Freddie Mercuries, Heels-To-Heaven, Hello Dolly’s, Roselia’s, APD

    The Thang

    Tabata

    • Round 1 – One legged lunges (Alternate between legs)
    • Round 2 – American Hammers, Merkins
    • Round 3 – One legged seated squats (Alternate legs) – Sit on bench, with one leg, stand up, then sit back down.
    • Round 4 – Burpees, SSH
    • Round 5 – Side plank (Rotate between sides)

    Mosey to basketball court

    2 rotating rounds – running around the courts is the timer (Pull-ups, WW2s, rows with 25 lbs. weight, curls with 20 lbs. weight, triceps extension with 20 lbs. weight)

    Mosey to VSF for Mary

    All IC (Windshield wipers, Freddie Mercuries, LBCs, 6 inches with countdown from 30)

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

    NMS

    Today’s beatdown was much different than last weeks with little much less milage. Tabata and the weights added something a little different.

    Those with or close to respect remember many commercials and other things from the 80s.

    • When EF Hutton speaks, people listen.
    • Tonight, let’s make it a Lowenbrau. (Whatever happened to Lowenbrau?)

    During the 2nd F at Local Cup, we were discussing past video games. YHC brought up “Combat” which was the free game when you bought the Atari 2600 console. Opus had already left and those remaining had never heard of the game. Combat was a classic Atari game, but if you are familiar with it, it is understandable why it has been forgotten. The game was so frustrating. You were flying a plane and shooting a laser. The laser would go off the right of the screen and then appear on the other side and blow up your plane. It did have other games but that is what I remember.

    It was an honor to lead such a great group of men today.

    Announcements

    This Friday, July 12 – RAMM Gears – The annual Amateur Bike Ride – You do not need a $7,000 bike to join us for this. In fact, all of the bikes put together will come close to that total. So grab a helmet and your bike or your neighbor’s bike, kid’s bike, whatever, and get out to Mary on Friday at 5:30 AM.

    Prayers to Labrat’s daughter’s boyfriend.

    Gotta Run!

    Phonics

  • Age is just a number

    Six guys gathered at Atlee High School for an anticipated beatdown. With no Q on the sheet, YHC grabbed control and off they went.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Lunges, Reverso, Merkins, Angled Knee Jumps, LBCs, Heels-to-Heaven, Rosales’s, One Legged ABCs, Reverse

    The Thang

    In bus loop, triple sprints. One partner sprints 1/2 around bus loop then drops to do 5 burpees, the 2nd partner does the same, then the 3rd does the same. Do this 5 times. Then bear crawl to middle to do 10 merkins.

    Mosey to benches. At bench, IC – 10 Step Ups, 10 Derkins, 5 Raised APD

    Mosey to Elementary Playground periodically stopping to do more raised APD.

    At Playground, Q-School – YHC leads – Hold pullup-hang for 15 seconds. Then 10 Merkins IC. All other PAX members then lead once doing the same thing.

    Mosey to track. Jog corner while partner carry the straight away. Do one lap around the track. Then do 10 Booyah Merkins.

    Jog past elementary school back to VSH stopping at light post and doing exercises.

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

    It was great leading today. In the 8 plus years that YHC has been part of F3 RVA, many more respects are being called out during Name-O-Rama. In saying that, with “You vs. You” and how we support each other, Age seems like just a number. We keep pushing through which makes us stronger on the other side.

    Announcements

    • July 4 Convergence – Forest Hill Park – 7 AM. Lets see strong numbers DaVille
    • Summer Tour Continues

    Outstanding job all today!

    Gotta Run!

    Phonics

  • Seems like 1796

    Three runners and two ruckers took off this perfect morning for fellowship and some general exercise. The runners went somewhere around 4 miles (YHC never has a GPS watch) and the ruckers went a distance less than that. This is what occurred.

    The runner’s route

    Traditional Rutland to Cool Spring Forest to Knollwood to Cool Spring west route. Because of our casual pace today, the runners cut the route short and moseyed back to the VSF. The ruckers were arriving at exactly the same time.

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

    NMS

    Today’s backblast title come from the fact that today’s 4:54 PM summer solstice is the earliest it has occurred since 1796. Looking ahead, it will continue to occur earlier on the day on June 20 every leap year until the year 2100 when there will be no leap year. It’s takes 365.24 days for the Earth to orbit the sun which apparently explains why leap years as well as 2100 being a no leap year.

    Beat It continues to impress. Well done again!

    Announcements

    • This Saturday – DaVille is hosting a 2.0 friendly bootcamp at 7 am with refreshments to follow.
    • Saturday, June 22nd – New AO called The Iron Bridge at Goyne Park at 7:00am. Contact State Farm or Posh for info.
    • Monday, June 24 – Wilcat’s Birthday Q at The Alamo
    • July 4 – Convergence at Forest Hill Park

    Gotta Run!

    Phonics

  • The benefits of Plank-O-Rama

    Seven dudes, including one summer tourist, gathered on the grounds of Atlee High School for an anticipated beatdown. Since no Q had previously been declared, Corned Beef choose a hot potato and off we went.

    Corned Beef’s Q

    COP (All IC) – As far as YHC remembers

    10 SSH, 10 Helicopters, 10 Don Quixotes, 15 arm circles, reverso, 10 imperial walkers, 10 4 count American Hammers, 20 LBCs, 10 reverse scorpion kicks, 10 scorpion kicks

    Mosey to the Tennis Courts

    Triple Check – Donkey Kicks, People’s Chair, Timer – Lunge to middle line then backwards lunge then lunge to side of court and backwards lunge back.

    Boo Boo’s Q

    Mosey to basketball court

    Six stations with timer running around court. (Pull-ups, Jerkins, WW2s, Burpees, Squats, Merkins)

    Phonics’s Q

    Mosey to front of Atlee

    Plank-O-Rama – All IC

    10 Alternating between Carolina Dry Docks and Merkins, Hold Plank, rotate to side plank and hold. Then lift and lower hips, hold plank, rotate to back plank, raise butt up and down, hold plank, rotate to other side plank, raise and lower hips, hold plank, rotate to front plank for rotating elbow planks, then mountain climbers.

    Mary – Freddie Mercuries, One legged APD, other leg, Roselia’s.

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

    NMS

    Great to see Blue Moon again travelling to DaVille. Didn’t realize Blue Moon is a swimmer as well. Might run into you at a Master’s swim class in DaVille sometime soon.

    First time YHC had made it to the DaVille bootcamp in quite a while. Felt great to be back. Luckily, Boo Boo gave YHC just enough time to lead everybody’s favorite: Plank-O-Rama. This is generally something people don’t forget and always hopes YHC brings it back. This works all parts of the core and hips. What’s not to love?

    Hope to see more travelers soon.

    Gotta Run!

    Phonics