Author: 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

  • 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