Author: 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

  • Emotion always wins

    Two walkers, one of which was still extremely sore from Monday’s Memorial Day convergence beatdown, met in the front of Atlee High School on this Tuesday. After walking was determined to be the exercise of the morning, they both took the 1.5 lap around the Atlee/Chickahominy/Cool Spring Forest loop. This was exactly the workout YHC needed.

    NMS

    YHC pulls into the Atlee parking lot to see no other DaVillians. He then sees a white car making a U-Turn along Atlee Station, then pulling into the parking lot. It appears that DaVille had a visitor. It was Full Nelson who was made the journey to DaVille. Mumblechatter basically revolved around how in politics, emotion always wins.

    Thanks for making the trip up north Full Nelson. Hope you can make the trip again soon when we have larger numbers.

    Gotta Run!

    Phonics

  • Off the books DaVille Sunday run

    Two guys decided late Saturday night to meet at Atlee HS for a 45 minute run. The gathered at 6:30 AM and went into Giles and around the campus of Atlee High School. With it being light, YHC was able to see the paved trails throughout Giles.

    COT – Numberarama, Name-O-Rama, Announcements.

    Have a great day everybody!

    Gotta Run!

    Phonics

  • Tuesday’s gone

    Three men gathered at the parking lot of Atlee High School to Ruck or Run. This is what occurred.

    The runners went into Giles and Craney Island Estates for about 4 miles. The Rucker went on his own path and returned.

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

    NMS: Great time running with Anchovy today and seeing Yardsale. Have a great day!

    Gotta Run!

    Phonics

  • Same Three Dudes

    Where have all the Ruckers gone? Long time passing. Where have all the Ruckers gone. Long time ago. The same 3 teachers posted on this perfect day in Rutland for a slow 4.5 miles of a tapered run in preparation for Saturday’s River City Half. They discovered that from the distance of going from the AO and then instead of doing the full Bojangles loop but turning it into the townhomes and returning along Rutlandshire is 1 mile. Surprised all of us.

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

    NMS – Good luck for those running the River City Half on Saturday. Stay dry! Safe travels back Bulkhead. Hoping for a speedy recovery No Idea.

    Gotta Run!

    Phonics

  • Rinse and Repeat

    Without ruckers, the same 3 guys as the week before gathered for a run around the Atlee High School community. With slight drizzle and all 3 guys being teachers and not needing to report to work that day, there had been conversation about a delayed start. Problem was 2 of those guys were in route to the AO, so there they were at 5:30 AM.

    The Route was simple. With 2 of the PAX doing the Richmond Half Marathon on Saturday, a slow, tapered run was in store. They ran 2 miles to the front of Kings Charter and then ran back for 4 miles.

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

    NMS: Lots of mumblechatter this morning including YHC’s review of Star Wars, Episodes 1 – 3 since there has been a Star Wars marathon occurring in his house.

    Announcements:

    Go Vote – Today is the primary.

    May 4 – Grow Ruck convergence

    May 9 – Richmond Half Marathon

    Gotta Run!

    Phonics

  • Better Late than Never

    Three guys showed up for a stroll around the surrounding neighborhoods of Atlee High School. As they took off, nobody was designated as the “Q’ but YHC started to guide the group through the following route.

    The Route

    Atlee to the Honey Meadows loop to the front of Kings Charter across the street into Madison Springs to the back and then exiting out Summer Duck to Atlee High School for about 4.3 miles.

    COT: Numerarama, Name-O-Rama, Announcements, Opus took ups out.

    Announcements

    Richmond Half Marathon – March 9

    Gotta Run!

    Phonics

  • I was running by myself

    If a tree falls and no one hears it, does it make a sound? That is what YHC was wondering as he embarked on a solo run of 4 – 5 miles from Atlee High School through the neighborhoods of Rutland and Cool Spring Forest this morning. The only witnesses to YHC’s run were 2 ladies out for a walk and a guy and his dog. Interesting thing there was the dog was wrapped in glowing lights like a Christmas tree where the guy had none. The most surprising thing this morning. No rain. YHC expected to be soaked, but by the end of the run not even his hat was wet.

    Gotta Run!

    Phonics

  • Running and Rucking

    Two runners and one rucker enjoyed the brisk journeyed around the surrounding neighborhoods on this Tuesday morning. The runners did an easy run on the traditional farmhouse loop of 4.35 miles. The rucker left at 5 am and ran back to the VSF with the ruck sack. Well done Yardsale!

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

    Announcements – Frozen Triangle this weekend. Starts at 6 AM at Dogwood Dell.

    Gotta Run!

    Phonics

  • Pre-Storm Run and Ruck

    4 guys showed up to the campus at Atlee High School to log some miles before the events of the “First Alert Weather Day” began. Two guys ran, one did a run/walk, and one rucked. Mr. Holland and YHC ran and did the farmhouse loop. Opus ran some and then walked/rucked with Descartes. Weather as usual was perfect the entire time.

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

    NMS

    At this point, no school weather changes for the local school divisions. Everybody, be safe today because we are expecting strong rain and winds this evening.

    Announcements – Slash Church has a breakfast gathering at McDonalds on Tuesdays at 8 AM.

    Gotta Run!

    Phonics