9 Davillians got in one last practice run on the 10k loop before this race this Saturday. Since this is tapering week, we cut the route short by starting/finishing at Atlee HS to get in 3.75 miles
The weather this week is great for running. Get out even if you are not training
SPIT ON THAT!!
18 eager PAX got their week started off right at Hoedown on a muggy 70+ degree morning. We did:
COP on blacktop: SSH, Don Qs, Russian Soldiers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.
THE THANG: Start with 4 Corners: 10 Burpees, 20 Hand Release Merkins, 30 V-Ups, 40 Jump Squats. Run the long way and bear crawl the width. Repeato but add 5 reps on all 4 corners.
Partner up & head over to Jerkin bars. Too many PAX so split up groups – 3 sets of 20 PLTs with others do 3 sets of 10 Jerkins. Mosey across street to 3rd. 50 Reverse Crunches OYO.
Partner up again: Wheelbarrow across then back. 60 LBCs. Wheelbarrow there & back again. Mosey back to Triple check alley: Triple Check of Donkey Kicks, Flutterkicks & run the loop.
NMS: There were 5 PAX at 5:26 and YHC had a few ideas for what to serve up. 12 cars later in 3 minutes and those plans changed. Kubota last night asked about 27 burpees to honor the win of the Formerskins. With Gypsy and Fireman Ed nursing their teams losses YHC opted against that.
Now that we are in mid-September Hoedown is back to form as the Darkest AO in RVA. Great to have 18 out to start the week. Been a while since we had that out at Hoedown. Good to see Huggie Bear post at Hoedown and to have Shiplap back from his Honeymoon. We did some pickle pounders at the finish in his honor.
Announcements: Iron Pax tomorrow will be 3 miles of running + 300 Merkins and 250 squats. Bring your running shoes – tomorrow at heartbreak ridge, noToll, or Daville. Also 3rd F Zoom tomorrow night at 8:00.
While waiting for everyone to gather for the morning beatdown Yardsale came flying in on two wheels and proceeded to BACK into a parking space which put Opus’s blood pressure through the roof. He’s got some strong feelings about back in parking and was so fired up he started the hot patato with the COP which I dont remember any of the exercises. He then went into a triple check of donkey kicks, lunges, and something else but cant remember, maybe heals to heaven? He then passed it to mr. Holland who had use job over to the parking lot and do suicides on the parking lot stripes, 1st station we did merkins (10), 2nd we did american hammers (20), and the 3rd burpes (25), did this 3 times and increased reps.. then it was passed to Yardsale, who tolds us to partner up and did a combination of balls to the wall and touch 6 trees, however, the most disturbing part of his explanation was this ass backing shaking movement that would probably be banned on Netflix which should tell you how disturbing it was to witness. Then mudface ran the fastest I have ever seen this man run back to the play ground, again triple checked with fat boy pull ups, regular boy pull ups and run and touch the school was the 3rd. Did that 2 times and time ran out. Ran back to the parking lot, numbered around, announcements, and Opus let us out… great time this morning fellas..learned a lot…Trout
Breakfast Club is the chips and salsa to DogPile’s burrito. Sure you can have one without the other, but why?
We had Seven Davillians up for a morning 6.2 mile run in preparation for the relay race next Saturday (9/19/20). It started with a text blast to see who was in and 7 showed up. Below is the route:
We posted at 6am and went to Local Cup for 2nd F after a rewarding run this morning. Time to taper next week. It was great to see everyone and we will see you in the gloom! Cheers…CB!
21 studs shook off the nerves to try out for a spot at Coach Wojo’s Saturday Dogpile Jamboree. While the Defensive Coordinator Wilson wished to show off his former life as Mike Alstott’s body double, YHC went the O Line route, focusing on the Line of Scrimmage.
It’s a Football Saturday. Time to strap up.
COP
Kick Off – Quick mosey to the traffic circle for some SSHs, DQs and Imperial Walkers. YHC relocated a RPD traffic cone along the way.
The Thang
First Quarter -Opening Drive
Mosey to the Carillion Field – on the line. PAX divides into two heats.
Wind sprints with various exercises thrown in, including but not limited to: Burpees, Merkins, Lunges, Mtn Climbers, Russian Soldiers, Polar Bears, Plank Jacks, etc.
Coach Wilson took the reigns while YHC did a weekly inspection at a Construction Jon.
Times up for Q1. Reverse field and Mosey to the stage for Q2.
Second Quarter
The PAX kept movin’ the chains as partners.
Touch a Tree with Box Cutters, Hand Release Merkins, and Monkey Humpers
Plankarama for the six.
Halftime.
Each PAX member grabs a coupon and moseys to the amphitheater
Third Quarter – Time to Impose Will
Triple Check featuring this week’s favorite coupon (from the IPC)
Pace Car: Farmers Carry up and down the amphitheater steps
Other exercises: Thrusters with Coupons and curls for the girls
PAX moseys back to the stage with coupons. algore for the six.
4th Quarter
Mosey back to the flag with roughly 10 minutes left on the clock. Time to keep the lead with the 4 minutes offense.
ACDC’s Thunderstruck on the Speaker. Circle up, instructions given. Burpee each time Brian Johnson screams “Thunder.” 33 total for those counting at home.
Victory Formation
3 minutes of Mary including LBCs, Flutter kicks, Freddie Mercuries, Alabama Prom Dates, Scorpion Kicks
Ballgame.
Numberama, Namerama, YHC took us out.
Please lift up our Brother, Phonics, and his family on the loss of his father.
T Claps to the PAX that started shuffling feet in between Thunders. Felt like 2-A-Days all over again.
Enjoyed this am. Have a great weekend, fellas! SYITG.
YHC joined 5 runners in F3 Grand Strand this morning for a nice run to the beach
Route: Start for Horry Count Run Park and head up the trail to onto Robert Grissom Pkwy. The trail then took us to passed the YMCA into a new development. We crossed over Rt 17 then to a side road to get onto 65th Ave N. To 65th Ave to the Oceanfront to turned around came back the same way
Got in 5.15 miles this morning. The route was dark for the first 1/3rd of the run and these guys didn’t use headlamps or wear bright clothes. I guess they know their gloom.
It was great to post again downrange (this time with a PAX) and mumble chatter with these guys about life and F3 life in SC.
SPIT ON THAT!!
10 Warriors showed up for a remembrance for those that perished on 9/11/2001. We salute you and we will never forget. YHC arrived to a full PAX ready to get their sweat on in a very humid gloom. YHC had one plan but had to audible due to the darkness of the gloom.
COP- 20 SSH, 10 DQ’s, 10 cherry pickers, 10 Helicopters, 10 Imperial walkers, 10 Merkins, 10 LBC’s and off we mosey to trailhead at start of the shoe.
Horseshoe was planned with a twist. Do 9 of called exercise on one side and do 11 on other side. Merkins were first. Audible due to darkness on the trail. Changed to Cul-de-sac tour. Same with 9’s and 11’s on the ends. Hit 4 sacs with WWII’s, LBC’s, Imperial walkers, and 1 other with the last 2 being 29 and 77 reps for the 2977 who perished on 9/11 and salute to the 1000’s who gave their lives in the weeks and years to come due to working at ground zero. Off to sac 5 where we picked up the 65 lb. bag in honor of NYFD who carried many out of the towers. Buddy carry to sac 5 while PAX did called exercise (LBC’s and squats). Lots of planks and AG’s in between the sacs. Mosey BTTF. Ring of Fire in honor of the ring of fire the US and namely the CIA and SEAL team who put down the ring of fire around the planner of 9/11 attacks.
Announcements- 10/3 F3 at Gomer Piles.
Prayers- To all those who passed during 9/11 and to the military who selflessly served to bring those responsible to justice. YHC took us out in prayer. Thanks for opportunity to lead to today. Good work by all. Good to see Punx and Hermie posting. Speedo nice to meet you.
An unknown number of underlings did their thing this morning, either on their own or with a group. The main thang was a big loop while running with old glory to show respect for the tragedies of 19 years ago.
North on Westmorland. East on Monument.
4s turn right at Boulevard.
5s turn right at Allison.
6s turn right somewhere around Stuart.
All work our way back on Grove.
Moleskin
Great work to a great crew this AM. Thanks to Faceplant and Marv for sharing carrying duties today. As was noted, YHC took the first and last leg and claimed all the glory.
Ping me if I missed someone in the PAX.
Announcements
– Beer mile coming up one unknown weekend at the Carrilon
– Cornhole signup for the 10/2 retreat is still open
¡Adiós Muchachos!
5 PAX braved the swampy air just south of the James to join together for a beat down on Patriot Day at Twin Team. According the awesome trucker who gave us a “toot toot”, here is how it went down:
COP
DTH grabbed the shovel flag it was carried proudly to the top of Twin Team. Stopped at the bottom for quick welcome and disclaimer. Don Quixote and Russian Soldiers done in cadence. Then back down and head to dirt track between playgrounds.
The THANG
Plant the flag for an Old Glory. 20 minute timer set. AMRAP 4 corners with 20 merkins, 20 jump squats, 10 burpees, 20 WW2s. As we neared the end of the time, we returned for the six and finished as a unified PAX. Carried the flag back the way we came, up Twin Team and back down to the parking lot. (BTTOSFS)
Numbers, names, announcements (see below). Instead of a normal COT we ended with a moment of silence.
NMM
YHC didn’t realize when grabbing the Q which day it was. There was a strong feeling within to do something appropriate today. What could be more appropriate than an Old Glory with two runs up Twin Team? It was great to see different members of the PAX volunteering to take turns carrying the shovel flag throughout the work out.
As shared at the COT, 9/11 was the single deadliest terrorist event in history and the single deadliest incident for firefighters and police officers in history. We have a lot to be thankful for.