Author: Phonics

  • Frost Delay

    Four ruckers and three runners posted on this perfect brisk morning and did the following.

    Ruckers – Started at 5 am and rucked to various locations around Atlee High School

    Runners – Started a few minutes after 5:30 AM due to frosting delays by 2 of the runners. Ran into Rutland and Cool Spring Forest then back to Atlee HS.

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

    NMS

    With no headlamps for the runners due to one of them being borrowed by YHC’s 2.0 and the batteries failing in another, the runners chose the Rutland loop which would be more lit than other routes. The ruckers were in search of Hotel California who did not appear on this day.

    Gotta Run!

    Phonics

  • Running Hot Potato?

    3 running public school teachers and 3 rucking non-public school teachers posted on this perfect Thursday morning for the Tomato Run/Ruck. This is what occurred.

    The Routes

    Runners – About 4.9 minutes doing the Bojangles loop, run through Rutland, Knollwood, and then the modified Bojangles loop.

    Ruckers – About 4 minutes through various locations.

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

    NMS

    Weather was close to perfect this morning. The route decisions were shared this morning. For the runners, conversation seemed to focus on teacher topics, Europe, and the EU. From what I was told about the rucker’s conversation, one topic of interest was finding the perfect one-level home for Corned Beef.

    Announcements

    • 10K Ruck this weekend in DaVille
    • On Tuesday, November 21, some DaVillians might converge upon Spider Run for the F3 Pre-Turkey Trot 10K. If you are trying to complete it by 6:15 AM, get there early enough to run the 6.2 miles. Ruckers are invited and might do less miles but equal time.

    Gotta Run!

    Phonics

  • How healthy are pop tarts?

    Three men took to the road in Rutland for an early morning Thursday run. The weather was close to perfect and the pace was quick.

    The Route

    We did the traditional Rutland Loop going into Cool Spring, then Knollwood, then the loop in Cool Spring West, then back into Rutland to finish. The pace was quicker than normal with the runners completing 5 miles.

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

    NMS

    Lots of mumble chatter this morning including where Pop Tarts rank in healthiest foods. Don’t look up this information if you believe Pop Tarts are a delicious and nutritious start to the morning.

    Gotta Run!

    Phonics

  • Finally an amateur bike ride

    Seven posted at Atlee High School on this perfect Tuesday morning for a run and ride that included a Tuckahoe traveler and a new guy. This is what we did:

    The Routes:

    Run: Spit and Marco Polo did the farmhouse look for just under 5 miles.

    Ride: Corned Beef, Offshore, Circle K, Classified (FNG), and YHC went Atlee to Honey Meadows, to Kings Charter, to Totopotomoy to Milestone and back for just over 9 miles.

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

    NMS

    Offshore had planned on doing the Anvil Ride a week ago but with the uncertainty of having over riders, he delayed his travel for a week. Corned Beef was able to get his neighbor, Wes (Classified) to post and with Circle K joining us, it gave us 5 which felt like the amateur bike ride that YHC had been hoping for all summer. For the runners, Spit said the plan was for Marco Polo and him to run together. At 6:15 AM, it appeared on their faces that one of the runners had plenty left and one was done.

    As we were riding this morning, we passed runners and walkers in the neighborhoods. It occurred to YHC why the amateur bike ride is so important. We were not concerned with how elite our bikes are or even how we looked on the bike. We were just riding for the pleasure of being out there which was great.

    Announcements:

    • Labor Day Convergence – Dogpile.
    • 1/2 marathon and 10K at Twin Team – Coming soon.

  • Ruck and Ride

    A rucker and 2 riders gathered on the grounds of Atlee High School to enjoy the beautiful with low humidity. One of the riders then noticed that his bike had a flat. That ended his ride. This is what the lone remaining rider and lone rucker did.

    The Route

    Rucker – Started at 5 AM and went more than 4 miles.

    Rider – Started at 5:30 AM – Went about 9.5 miles through the grounds of Atlee, Honey Meadows, Kings Charter, Totopotomoy, Milestone, and back.

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

    NMS

    Being cautious because of a quad injury, YHC mentioned last night the idea of doing a ride instead of a run. Mr. Holland said he would join him. When Mr. Holland showed up this morning, he noticed that the tire which was fully inflated last night was flat. YHC then said we will try it again next week. When YHC arrived back at the VSF, only one rucker, No Idea was there. Interesting that we posted at the Anvil Run to have no runners 3 posting there.

    Announcements

    Anvil Amateur Bike Ride – Take 2 – Next Tuesday, July 18 at 5:30 AM.

    Gotta Run!

    Phonics

  • Seven Years

    As YHC left his house this morning, he wondered if any PAX members would post in the rain and lighting that was occurring. To his surprise, as he arrived, 3 PAX members were doing jumping jacks. No wait, I got this story all wrong. That is what occurred to YHC 7 years ago on May 2, 2016 at his first post. It’s amazing how quick the time has gone by.

    Today, YHC arrived at the parking lot of Atlee High School to see 3 runners waiting for directions and suspected 2 ruckers were already doing their route.

    The Route: Head to Honey Meadows into Kings Charter. Turn on Spring Ivey Lane and then return. Total distance 4.5 miles.

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

    NMS

    In some ways, it is hard to believe it has already been 7 years since I’ve been doing F3. I was calling out 43 then. Now I’m receiving respect. In other ways, its hard to believe its only been 7 years and not known these guys most of my life. Thank you to the guys of F3RVA for all of the workouts, runs, and fellowship we’ve had over the years. I hope there will be many more in years to come.

    Announcements

    • Happy Hour this Thursday at PBR. Contact Corned Beef for more details.
    • CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

  • Shaking the rust off

    Now that the doctor’s orders period was over, YHC met up with 3 other dudes on a perfect sunny and 70 degree morning for a sorta beatdown that went something like this.

    COP

    SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, One legged lunges, the other leg, Merkins, LBCs, Heels to Heaven, One legged APDs, the other leg, American Hammers.

    The Thang

    Partner up and do the following three times.

    • One parner does suicides while the other does pullups.
    • One partner does suicides while the other does flutter kicks.
    • One partner runs the perimeter of the basketball courts while the other does monkey humpers.

    Mosey to bus loop

    Each PAX member stands about 100 yards from each other around the bus loop and hold plank while one member runs to the next. Do this 3 times.

    Mosey to SF for stretching.

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

    NMS

    It has been more 2 months since YHC has posted as a bootcamp. Having carpal tunnel release surgery on both of his hands during that time, the doctor said stay away for 8 weeks. It’s time to return.

    Thank you guys for allowing me to lead today. Although I am limited in what I can currently do, getting out there was an important first step to a full recovery. I’ve got the running Q for my F3 anniversary. Come and join me if you can.

    Announcements

    • See Corned Beef about possible Thursday happy hours.
    • CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

    Gotta Run!

    Phonics

  • Five People You Meet in Heaven

    At 6:29 AM, it appears only 3 would be posting for today’s workout. Then, out of nowhere, 4 cars pull in to the parking lot giving us seven at Atlee High School for a Saturday DaPile Beatdown that went like this.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One legged lunges, other leg, Merkins, Angled Knee Jumps, Foot-to-Hand Mountain Climbers, LBCs, Freddie Mercuries, One Legged APDs, other leg, Rosalia’s.

    The Thang

    4 corners around the field – 10 Burpees, 20 Squats, 30 lunges, 40 mountain climbers.

    Mosey to Elementary playground

    Pull-up Hangs/10 IC Merkins – Each PAX member led one round of the following: Hang for a countdown of 15 lowering slowing once reaching 5. Then do your choice 10 merkins IC. These varied from normal merkins, to wide grip, to clap, to incline to hand released.

    Mosey to back of Honey Meadows neighborhood to trail.

    Trail Burpees – Do 5 burpees, then run down trail and do 5 burpees when reaching an trail intersection or a cul-de-sac.

    At bottom of hill, run a distance determined by YHC. Do Merkins until the last PAX member arrives then do 5. We did this at least 4 times.

    Mosey back to VSF for 2 minutes of Mary – American Hammers, Heels-to-Heaven, One Legged APD, hold six inches for countdown from 30.

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

    NMS

    As we moseyed back to the VSF for Mary and the COT, Helix, Mr. Holland, and I saw an older lady walk by. She is out there every Saturday regardless of weather. I doubt she realizes this, but she is an inspiration to me and possibly others. When I turn 60, 70, 80, I want to be like that lady and continue to wake up in the Gloom and get outside and exercise, bike, run, walk, etc and just enjoy the morning.

    Helix brought the lady up when he took us out. He mentioned that our position right next to Atlee Station Road might inspire others to do what we do.

    Soon after my oldest son was born and I was likely close to 30, we were at the beach. I noticed a man in his 60s bodysurfing with his 10 years old grandson. That man never even noticed me looking at him and do not think he realized what he was doing is still an inspiration to me. Any training I am doing is for 20 years from now. I want to be like him and be able to be active with my grandchildren in the future.

    This reminded me of Mitch Albon’s 2003 book “Five People You Meet in Heaven.” The old lady and the old man, both of who I have never met, have made a big impression on the way I attempt to live my life. Maybe what we do every morning does the same thing to others who we never even come into contact with.

    Announcements

    DaVille is planning an upcoming happy hour. More information to come.

    Outstanding job today gentlemen!

    Gotta Run!

    Phonics

  • Should I sleep in for President’s Day? Is that even an option? Absolutely not!

    Three men, 2 of them have the day off because Henrico County closed it schools for Presidents Day, started the day off right by finding their way to Atlee High School for beatdown that likely went like this.

    COP – IC – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, One-Legged Lunges, switch legs, Upright APD Dips, 20 scull crushers (OYO), LBCs, Heels-to-Heaven, One-Legged APD, reverse, Roselia’s.

    The Thang

    Median Exercises – Run to median, do exercise, run back to start, then run to next one and do increasing exercises. Run back then to 3rd.

    • Round 1 – Merkins – 5, 10, 20
    • Round 2 – Squats – 5, 10, 20
    • Round 3 – Burpees – 2, 4, 8

    Mosey to pull-up bars/basketball court

    Triple Check

    • Round 1 – Suicides(Timer), pull-ups, scissor kicks
    • Round 2 – Run to end and back (Timer), American Hammers, Merkins

    Mosey to VSF for Mary

    Freddie Mercuries (IC), Heels-To-Heaven (IC), 25 WW2 (OYO), stretching (OYO).

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

    NMS

    YHC posted this morning expecting another person to lead, but in his absence, YHC took the Q. This was kinda a BroCode beatdown as we stayed together the entire time. It was interesting that 3 posted and 2 (Mr. Holland and YHC) both had the day off.

    Announcements – Q slots are mostly filled this week in DaVille. YHC took DaPile. On Saturday (3/4/23) DaVille post at Dogpile for the 1st Saturday of the month.

    Outstanding job today everybody!

    Gotta Run!

    Phonics

  • A Simple Hot Potato Plan

    Five gentlemen gathers on the grounds of Atlee High School at various times for a simple plan. We would run, do a hot potato bootcamp, then run again. This is what likely occurred.

    Opus leads the PAX in a mosey along the road that goes around the campus that is just shy of 1.5 miles.

    Spit takes the lead

    COP – SSH, Arm Circles, Imperial Walkers, Flutter Kicks, American Hammers, Hand Released Merkins, probably something else.

    The Thang

    WW2/Merkin – Do this 20 times – one WW2, then flip over and do one Merkin

    Bulkhead takes the lead

    Dora – With a partner, do the following: 100 scull crushers, 200 snow angles on your stomach, 300 mountain climbers while other partner runs around parking lot.

    Opus leads the PAX in a final mosey around the campus for another 1.5 miles.

    Phonics takes the lead and calls for stretching on your own for 3 minutes.

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

    NMS

    Good to be out this morning for perfect weather and a perfect group to exercise with. YHC had nothing to do with the plan but it was simple and worked out great. Because the plan kept us together, much mumblechatter occurred. Spit ran 30 minutes before we got there and then left 30 minutes early so he missed out on the Dora and final run. Over the next few weeks, YHC hopes to post more because he will likely be out all of March and much of April.

    Gotta Run!

    Phonics