Author: Phonics

  • 78 at 5:30

    Eight runners and ruckers converged in the Rutland clubhouse parking lot with plans to run or ruck while trying to stay cool. With it being 78 degrees at 5:30 AM, the staying cool plan would be a challenge. Three groups took off in various directions. The Ruckers were Yardsale, No Idea, and Jinxy. The Runners were in 3 groups, Opus and Mr. Holland, Speakeasy and YHC, and Corned Beef solo. The runners did the Rutland/Cool Spring Forest/Knollwood loop. The Ruckers walked towards Atlee Road and went in some direction from there.

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

    NMS

    Today was a hot and humid day. In saying that, an F3 workout is always a sunny and 70 way to start the day. The question did come up if a VQ can occur with a run or does the VQ need to be a bootcamp? This discussion occurred as the DaVille nano-region determines the Qs for future takeovers and who will cover the DaVille AO.

    Announcements

    • This Saturday, DaPile will be held at the Kings Charter clubhouse at 7 AM and will be very FNG friendly. Spread the word.
    • Next Thursday, July 28, The Tomato Run will start at Buffalo Wild Wings at 1090 Virginia Center Pkwy, Glen Allen, VA 23059 to run down Virginia Center Parkway to run the Village View Parkway hill. Come on out and challenge your running or rucking endurance.
    • Monday, August 8 is the next DaVille takeover.

    Outstanding job today everybody!

    Gotta Run!

    Phonics

  • Preblast – Tomato Run will be at Virginia Center on Thursday, July 28.

    Preblast – Tomato Run will be at Virginia Center on Thursday, July 28.

    Want to running challenge? On Thursday, July 28, the Tomato Run is going to be at Virginia Center for the hill challenge. PAX member should park at Buffalo Wild Wings at 1090 Virginia Center Parkway, Glen Allen. From there, the PAX will run down Virginia Center Parkway for 1 mile to Village View Parkway. Village View Parkway has a median and goes downhill for 1/4 mile and then uphill for 1/4 mile. The Marathon Training Team using this hill for training. Most PAX members will run 3 – 6 hills and then return for the 1 mile easy jog back to Buffalo Wild Wings. Contact any DaVille Pax member for questions.

  • The DaVille Takeover goes west to familiar grounds

    On this DaVille Takeover, four Tuckahoers/Short Pumpers/Far West Enders? and a Davillian met in the parking lot of Godwin High School on this perfect Friday. All in attendance planned to go a little more than 5 miles.

    The Route

    • Right onto Pump
    • Left onto Ridgefield
    • Right onto Cutler Ridge Road
    • Right onto Fox Meadows
    • Right onto Laclede Avenue
    • Left onto Popular Forest
    • Left onto Ridgefield
    • Right onto Glen Eagles Drive
    • Left onto Old Prescott Road
    • Run to the VSF (Total Distance 5.66 miles according to MapMyRun.com)

    COP: Name-a-rama, Numberarama, Announcements, YHC took us out

    NMS

    Today was the 2nd of 7 planned DaVille Takeovers which will go until December. It was great being back at my old high school running through some familiar neighborhoods and others that didn’t exist 30 years ago. For those who have not run in the far west end, its hilly. I enjoyed the conversations I had with the PAX during the run which included mostly topics related to the areas that surround Godwin. It was nice meeting Lighthouse today. YHC is also anticipating a return trip to Currahee in the near future as he was close to having an FNG post there today as well as seeing one of his friends with his daughter run through the campus of Godwin during the COT.

    Annoucements

    • The Forge will have a seal team workout next Thursday July 21 and Bone Thugs will be leading it. It will end in a water gun fight, so make sure you bring one if posting there.
    • Next Saturday (July 23, 2022) DaPile will be forming up at the Kings Charter Clubhouse @ 7am for a 1 hour workout with Coffeeteria at the local cup after.
    • A few more members are needed for the BRR as well as other fall F3 events.
    • The next DaVille Takeover is coming to an AO near you on Monday, August 8. Be ready!

    This run was a great way to end the week! It was an honor to lead this fine group of gentlemen.

    Gotta Run!

    Phonics

  • Did it rain?

    Six gathered on the grounds of Atlee High School with 3 different plans. Two rucked, 2 ran, and 2 did a running bootcamp. All were beatdown and extremely wet. This is what occurred.

    Yardsale and No Idea rucked through the campus of Atlee High School for about 3.5 miles.

    Corned Beef and Mr. Holland ran along roads and trails on the campus of Atlee High School and surrounding neighborhoods for about 5 miles.

    Helix and YHC did a running bootcamp for about 5 miles. This is what the the bootcampers did.

    Run 1.5 miles with Corned Beef and Mr. Holland.

    COP – SSH, 1 burpee and 2 merkins.

    For the rest of the workout, run approximately 3 minutes, circle up, and do an exercise. This is the order of exercises.

    • 15 Arm Circles IC, 15 Reverso IC, 2 burpees and 4 merkins
    • 10 Helicopters IC, 3 burpees and 6 merkins
    • 10 Don Quixotes IC, 4 burpees and 8 merkins
    • 10 One leg lunges IC, 10 other leg IC, 5 burpees and 10 merkins
    • 10 Angled Knee Jumps IC, 6 burpees and 12 merkins
    • 10 APB Dips IC, 7 burpees and 14 merkins
    • 10 Foot to Hand Mountain Climbers IC, 8 burpees and 16 merkins
    • 20 Don Quixotes IC, 9 burpees and 18 merkins
    • 10 Heels to Heaven IC, 10 burpees and 20 merkins

    Mosey back to VSF to join ruckers and runners.

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

    NMS

    It was great to see everybody this morning. Before we started, YHC said that the forecast looked like most of the rain was going to stay north of us. Wrong! We experienced a hard rain for 2/3 of the workout. As YHC ran up to the COT, it was observed that YHC had a wet soapy substance running down the outside of both legs. Very strange but did lead to much speculation and laughter. After the workout, we all met for coffee/fellowship at The Local Cup where Opus joined us. As YHC greeted Opus, a very dry Opus asked “Did it rain?” Ah Yeah.

    As we left, it was discussed how F3 can be a great time to have people of different political leanings to have productive, positive discussion. Yardsale said we often end up agreeing on 90% of the topics. It just reminds YHC how with all of the political disfunction and social media arguing, we are more alike than we are different.

    Announcement

    DaVille Friday Takeover – July 15

    Outstanding job today everybody!

    Gotta Run!

    Phonics

  • Christmas Vacation? Did you mean A Christmas Story?

    Four bootcampers and two runners stepped onto the grounds of Atlee High School to get the weekend started off right. As Spit and Speakeasy left for their hour run, the bootcampers journeyed into the campus and surrounding neighborhoods to do the following.

    COP – SSH, Helicopters, Don Quixotes, Arm Circles, reverso, Merkins, Angled Knee Jumps, LBCs, Heels-To-Heaven, One legged APDs, other leg.

    Mosey to playground

    For 10 minutes, rotate between 5 pullups, 10 merkins, 15 squats.

    Mosey to Honey Meadows trail

    Do 5 burpees, run down trail. At every trail intersection or road, do 5 burpees. Stop at bottom of Atlee HS hill.

    Partner up to run the hill

    One member runs up hill to gate while the other does the following: Broad Jump Burpees, Lunges, Bernie Sanders.

    Mosey to VSH

    For one minute, do the following exercises 1. Merkins 2. Freddie Mercuries 3. Poor Randy

    Runners – The runners ran somewhere for an hour and then joined us for COT.

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

    NMS

    Well done to all Pax members this morning. The bootcampers covered quite a bit of ground as well. Along the way, we saw many squirrels, rabbits, and a cat who was wondering why we were doing burpees in it’s cul-de-sac. It’s also possible the cat was considering joining us.

    For YHC, the summer months when it is light in the morning allows us to visit parts of the Atlee Campus and surrounding neighborhoods that might not be possible during other parts of the year when it is darker.

    Today, YHC introduced the Poor Randy to the DaVille Pax. And yes, YHC does know that this is from A Christmas Story and not Christmas Vacation even though he might have said otherwise when introducing the exercise. This is quite an exercise Wilson and Marmaduke.

    Announcements – SOJ Takeover week is next week. Let’s show them some good numbers at the DaVille AOs.

    It was a pleasure to lead this morning.

    Gotta Run!

    Phonics

  • Alternating Partner 400s

    19 men and a 2.0 gathered on a perfect Tuesday morning by the lake of the University of Richmond expecting a casual jog through campus and beyond. What they got was a DaVille Takeover with Alternating Partner 400s on the turf fields. The PAX started with a Brocode run to the fields and then took a lap around them. The Pax then partnered up with runner of similar ability and for 28 minutes rotated running 400s around one of the fields. At the end, the PAX moseyed back to the VSF.

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

    NMS

    It was a pleasure for YHC to be at Spider Run again today and seeing so many PAX members that he has not seen for over 2 years. Today was the first of 7 monthly DaVille takeovers. The idea of the alternating 400s was borrowed from the Richmond Road Runners Club as part of their summer track series which begins next Tuesday. The website is https://runsignup.com/Race/VA/Richmond/SummerTrackSeries and the cost is $0. As challenging as this run can be, half the PAX was together at all times waiting for their partner to complete the lap which led to some good mumblechatter while trying to catch your breath. The turf fields were also great to run on.

    Welcome FNG Globetrotter. Globetrotter is BT’s 2.0 who is already a world traveler. Great job today!

    Announcements:

    • The Bridge will be held the 4th Saturday of every month. TYA asks that we all go at least once.
    • Breaking Bread needs a Q for the 4th Saturday.

    Well done today everybody!

    Gotta Run!

    Phonics

  • DaPile DaFive

    Five gentlemen gathered on the grounds of Atlee High School for a Saturday 6:30 AM beatdown that went something like this.

    COP

    All IC – SSH, Helicopters, Arm Circles, Reverso, Don Quixotes, One legged lunges, switch legs, Merkins, Foot to Hand Mountain Climbers, LBCs, Heals To Heaven, One Leg APDs, switch legs. Rosales’s.

    The Thang

    • Shutes and Ladders – Run to 2nd median, do exercise, run back one, run to 2nd median, do this until you come to the end.
      • Round 1 – 10 Merkins
      • Round 2 – 3 Burpees
    • Four Corners (Run the bases) – All PAX except Q goes to four corners of the basketball court. Q runs to first corner and calls out an exercise. Each PAX member then runs to the next corner and calls out the same exercise. Once it gets back to the Q, the Q will then call out a different exercise – Exercises were: LBCs, Hand Released Merkins, Mountain Climbers, APD, Monkey Humpers, XC Skier, Burpees
    • Bulkhead Special – Do 1 pullup followed by 2 Merkins. Do 2 pullups followed by 4 Merkins. Do 3 followed by 6 and so on until you reach 11 Pullups and 22 Merkins.
    • Plank-O-Rama – All IC – 10 Carolina Dry Docks/Merkins, Rotate to side plank – Raise and lower hip, Rotate to Back Plank – Raise and lower butt, Rotate to side plank – Raise and lower hip, rotate to plank – rotating elbow planks, mountain climbers. Freddie Mercuries, Count down from 30 to hold 6 inches.

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

    NMS – Great job today everybody! The weather was perfect. This was a challenging beatdown but all PAX members performed beyond expectations. Congratulations Piggy Bank on completing your first hour workout!

    Announcements

    Memorial Day Convergence – 7 AM – Tredegar Iron Works

    Gotta Run!

    Phonics

  • After 6 years, I still can’t say “Move!”

    It was a glorious Monday morning at Atlee High School when YHC signed up to Q at 5:25 AM. As the 3 generations of F3 pax members (Phonics EHed Corned Beef who EHed Trout) circled up for the COP, YHC started into the count of SSH by saying, “1) The first exercise is SSH, 2) Starting Position 3) Moo Moo Moo.” After 6 years, YHC still can’t say “Move” but he did complete it with “In cadence, exercise.” The rest of the beatdown went like this.

    COT

    SSH, Arm Circles (10 small, 5 big, reverso), Helicopters, Don Quixotes, One legged backwards lunges, switch legs, Merkins, Angled Knee Jumps, LBCs, Freddie Mercuries, Heels to Heaven, One legged APDs, switch legs, Roselias.

    The Thang

    Triple Sprints – Standing 50 yards apart, the 1st Pax member ran 50 yards and tagged the member to return to the 3rd member. Each did 5 burpees until they ran again. Do this 5 times and then bear crawl to meet in middle and then do 10 IC Merkins.

    Lat Hangs/Merkins – While holding your chin above the pull-up bar, count from 15 to 1. Then lead 10 Merkins IC. Each Pax member led twice for total of 6 rounds with a 400 slow mosey 1/2 way through.

    At basketball court, hold elbow plank for 30 count then do 10 IC rotating elbow planks. Mosey to other corner and hold side plank for 30 count with last 10 seconds moving hip up and down. Then mosey to other corner and hold the other side plank with moving hop up and down for 30 count.

    Mosey to SF for 2 MOM. Hold back plank for 30 seconds then move butt up and down for last 10 seconds. Then hold six inches for 30 count.

    Numberaroma, Name-O-Roma, Announcements, YHC took us out.

    NMS

    YHC is thankful for all of the friendships and experiences he has had over his 6 years of being Phonics. Thank you to Lab Rat for your determined effort to EH me. As we started into our first mosey, Corned Beef pointed out the 3 generations that were represented. That was an awesome observation.

    It was a pleasure to lead this outstanding Pax today!!

    Gotta Run!

    Phonics

  • It’s time to audit that clock.

    Five Six men arrived in the parking lot of Atlee High School on this November voting day 2021 with perfect weather for a beatdown that went something like this.

    Five of us mosey into the neighborhood of Giles to the recreation center parking lot.

    COP – All IC

    • 20 SSH
    • 10 Helicopters
    • Lunges – 10 with left then 10 with right
    • 10 Small, 5 Big Arm Circles, Reverso
    • 10 Don Quixotes
    • 10 Merkins
    • 10 Hand to Foot Mountain Climbers
    • 20 LBCs
    • 10 Heels to Heaven
    • 10 one legged APD, reverse

    The Thing

    Four Corners – With us still only having 5 PAX members, 4 Pax members went to the corners of the parking lot. The 5th PAX member (YHC) then ran to a corner and called out an exercise. Once arriving, the PAX member then ran to the next corner and did that exercise. Everytime YHC ran to a corner, he changed the exercise. The exercises were the following:

    • Merkins
    • Freddie Mercuries
    • Burpees
    • Hold 6 inches
    • Jump Squats

    Five Mosey to the bottom of the hill

    Bear Crawl/Run/Bernie/Run – Bear Crawl to the turn, 10 Merkins, run to the bottom of the hill, 10 merkins, Bernie Sanders to the top of the hill, 10 merkins, run back to the start, 10 merkins. Repeat this until the top of the hill.

    Mosey back to the VSF

    Plank-O-Rama (Opus joined us)

    • Hold Plank then Merkins/Carolina Dry Docks 10 IC
    • Rotate to Right Elbow then lower hip and raise hip 10 IC
    • Rotate to back plank then lower waist and raise waist 10 IC
    • Rotate to Left Elbow then lower hip and raise hip 10 IC
    • Rotate back to front plank then rotating elbow planks 10 IC
    • 20 Mountain Climbers IC
    • 20 Squats IC

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

    NMS

    It was great to be back to DaVille on this voting morning. YHC had not posted at DaVille since he suffered an injury in the middle of August. His Q was slightly rusty, calling Bernie Sanders the Barry Sanders at one point. (Not sure what a Barry Sanders exercise would look like. Any ideas?) As the PAX arrived back at the VSF around 6:10 AM, Opus came running up. Opus then told the PAX that he arrived in the parking lot at 5:28 AM and didn’t see any PAX members. Spike, who was in the parking lot when YHC arrived, said he arrived at 5:28 AM. The rental car clock might not be completely accurate Opus. It’s always fun to go off campus but for those late arrivals, they are never finding the PAX until close to 6:15 AM when we return to the SF. After COT, 4 of the 6 PAX members went to vote at Atlee High School. It appeared only Trout and YHC had a polling place elsewhere. Have a great voting day everybody!

    Gotta Run!

    Phonics

  • It’s Great to be Back

    Six early risers stepped onto the grounds of Atlee High School unsure of what the Q had in mind. As the Q accessed who had posted, it appeared that a simple but active workout would occur. This is what might have happened.

    Mosey to practice football field

    COP – All IC

    • 20 SSH
    • 10 Don Quixotes
    • 10 Helicopters
    • 10 Small, 5 Big Arm Circles, Reverso
    • Lunges – 10 with left then 10 with right
    • 5 Merkins, then lower to 2 inches with 5 Merkins, then back to plank with 5 Merkins
    • 20 LBCs
    • 10 Heels to Heaven
    • 10 Rosaletas
    • 10 one legged APD, reverse

    Mosey to middle school basketball court

    21s, 15s, 9s

    • Run to endline and back 21 times, then do 21 squats and 21 merkins
    • Run to endline and back 15 times, then do 15 squats and 15 merkins
    • Run to endline and back 9 times, then do 9 squats and 9 merkins

    Bulkhead Special

    Do 1 pullup followed by 2 merkins, then 2 pullups and 4 merkins, 3 pullups and 6 merkins. Keep going until 11 pullups and 22 merkins have been completed

    Mosey to VSF

    6 Inches – Hold 6 inches while Q counts backwards from 30 to 0.

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

    NMS

    Its been 2 months since YHC has posted at DaVille due to an ankle injury along with a few conflicts. It was great being back. YHC considered taking the PAX off campus since so many runners posted but decided to keep things simple and try the 21, 15, 9 exercise that he learned about a few weeks before during a non-F3 bootcamp. As usual, Fannie Mae crushed this exercise after running prior to the workout. His pace picks up as he gets further into the workout. The PAX as always did a terrific job with every challenge. Well done! The Bulkhead Special was tough for everybody. Bulkhead introduced this to YHC a few years ago. YHC has used it a few times sense. Opus led the Pax for this exercise.

    Announcements

    • A trip to Dirty Jersey is in the works for Aug 28th for a F3 workout with The Carpenter. More details to come
    • It might be time for a DaVille takeover. More on this to come.

    It was an honor to lead this morning Gentlemen!

    Gotta Run!

    Phonics