Tag: Dapile

Three brothers showed up for a workout / run this morning and here is what went down:

Run

So we mosey to the Giles community and run down a new paved trail just completed and this is an awesome 1 mile section for a run…(will see this again for sure big trees, birds, sunshine feels like you are hiking). We continue through a newer section and Mr Holland started to feel a sharp pain in his hip so we slowed down to a walk for about 1/2 a mile of the 3 mile warm up run. Mr. Holland peels off and Bulkhead and YHC continue with the bootcamp part of this morning’s workout.

THANG

We mosey to the chin up bars for a dora of 25 pull ups, 50 dips and 100 leg lifts. We alternate while the other partner runs one wind sprint across the court.

We then mosey to the football practice field where we flip a tractor tire 5xs while the partner Al Gores for his turn. We do this 5 times. We then face each other with the tire, Partner 1 flips the tire to Partner 2 that catches is and performs a squat. P1 performs a burpeee and P2 flips tire to P1 coming out of his squat. We do this for 10 reps…the last 2 were tough.

Mosey to back parking lot for touch a tree. P1 touches 4 trees While P2 does pole smokers alternate. Then for the next set P1 performs LBC’s while P2 touches 4 trees, alternate. Finally for the 3rd set P1 performs windshield washers while P2 touches 4 trees and we alternate.

Mosey back to flag and Stretch for 1 minute. Numberama, Namerama, YHC took us out.

Moleskin

So we wrap up and go to coffeeteria at Local Cup and nice morning to be outside to catch up.

Have a great weekend Gents and Mr. Holland, we hope you recover over the weekend. Cheers…CB!

4 men show up for different workouts and with the 1/2 Marathon in the books, the Bootcamp/Run option was in full force this morning. Below is the work out

Run Option

Spit and Mr Holland ran a 10k in 53 minutes…way to push guys as this was one of the part of the Monument 10K sign up was running a virtual 10K along with an actual 10K next weekend.

Bootcamp Option

Corned Beef and Helix decided on the bootcamp option and here is what went down:

Mosey to bus loop and form up for cop

COP

20 ssh, 10 DQ, 10 Ukrainian Soldiers, 10 Imperial walkers, 8 4ct helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 American Hammers, 20 LBC’s, 10 Scorpions, 20 merkins.

THANG

Bus Loop switch

First plan was to alternate running the bus loop lap as the timer, partner 2 performed an exercise. We did this work out 3 times. The first exercise was step ups on the bench, the second exercise was a continuous alteration of 2 dips and rolled over to 2 incline merkins and the final exercise was squats.

Next we mosey to the basketball court for a “True Dora” where Partner 1(P1) runs a suicide on the basketball court as the timer and P2 performs 1 pull up, 2 push ups and 3 squats, repeating this order until they switch continuing the count and alternating until we reach 100 pull ups, 200 Merkins and 300 Squats.

Mosey to the Tennis court for Sideline mid court opposite sideline brocode work.

First effort we lunge to mid court, bernie saunders back then lunge to far sideline and bernie saunders back.

2nd effort Bear crawl to mid court and crawl bear back, bear crawl to far sideline and crawl bear back.

3rd effort – Side lunge(step squat) to midcourt and side lunge back (staying facing the same direction to work out both sides). Side lunge to far court side lunge back.

4th Effort – Crabwalk to midcourt Bunny hop back – Crabwalk to farcourt (CB lunged this one) and bunny hop back.

5th Effort – Gorilla walk hop(GWH) to midcourt, GWH back, GWH to far court and GWH back.

Mosey to weight room wall for touch a tree and donkey kicks. P1 – Touch 3 trees as timer and P2 donkey kicks, switch and this was one rotation. We did 3 rotations.

Mosey back to flag for some stretching and to meet up with the runners.

Numberama, Namerama and Mr. Holland took us out in prayer.

Moleskin

Great workout for everyone and we are beginning the dual workout options at our AO’s so come check it out as there is no excuse for running or bootcamp as we have you covered. This is also the plan for the Tuesday ANVIL workout that it will be both the run and boot camp options; however, with Gomer posting as Q at Daville on Monday, I expect that there will be mostly running at Anvil on Tuesday….we will see!

Have a great weekend gents and we will see you in the gloom! Cheers…CB

3 Davillians enjoyed a tapering run a week before their half Marathon. Was a simple out and back from the school’s road to Honey Meadows Estate, cut through into Kings Charter to Totopotomoy then back.

Great 2nd F at the Local Cup afterwards with Helix joining us as well

SPIT ON THAT!!

3 Davillians got in their longest run of training on Saturday. The route was a out and back that including starting in Giles, Craney Island, then over the flyover to Rutland, and loop around Knollwood.

Before heading back the way we came, got in loop around the Cool Spring West trail.

Distance – 11.5 miles

Two weeks to the Petersburg Half

SPIT ON THAT!!

2/3rds of the Petersburg Half Team showed up at the Atlee parking at various times to get in the long run of the week.

Route included the Honey Meadows trail, Kings Charter, totpotomoy, Castlewood, Atlee Ridge, and Taylor Farms.

Mr Holland and YHC started at 6 and got in 10 miles

Opus showed at 6:15 got in 8+

Bulkhead arrived normal time got in 7

Great 2ndF at the Local Cup with Helix joining us as well.

Spit On That!!

5 Davillians stayed north of the wall today to keep up with their half marathon training.

YHC started a little early then met Marco Polo at the Atlee HS stadium since he had 10k training team afterwards. We headed back to Atlee road completeing the Bojangles, Rutland, and Knollwood loops before heading back to get in 8.

Bulkhead, Mr Holland, and Opus started at the normal parking then headed the opposite way down the school service road for a loop in Honey Meadows/Kings Charter to get in 6 to 7

Since Local Cup was closed, Mr Holland traded us to some starbucks thanks to the generosity of middle school students (he had wrecked up some Starbucks gift cards).

Solid run day and great 2ndF afterwards

SPIT ON THAT!!

5 Davillians logged their long run on Saturday. The loop would send us through 3 to 5 different neighborhoods with distances at 8.5 and 9 miles but if you were Mr Holland went for 10 miles

TClaps to him for going the extra distance

Coffee at the Local Cup afterwards where Yard Sale joins us

SPIT ON THAT!!

5 Davillians ventured out on this cold Saturday morning to get their long run in for the week.

Route was something a little different. Got started just after 6:15 with a loop around the schools before heading to fly over. Headed down Atlee Station Rd to Craney Island for a loop in the back part of the neighborhood. Cross over 301 (something new) and cut across Studley then turn onto Times Dispatch rd.

Run to the end of the road then turn back and head across 301 again. Loop behind Wawa before turn back onto Atlee Station.

Headed down Atlee Station then turned onto Giles Farm Rd and take the short trail to Giles. Head up Giles Hill to the roundabout.

6.5 to 7 miles – stayed straight on Giles back to the parking lot

8+ miles – Ran down some of the new Giles roads before finishing with a loop round the MS

TClaps to Mr Holland who finished with an extra loop around the schools to get in around 8.25 miles

It was fun trying out some new roads today. Time to get creative with routes without repeating since it will be 9 or more miles moving forward

SPIT ON THAT!!

Eight brothers showed up this morning for a 6 mile run and here is what went down.

YHC chose a mostly flat route to run this morning as we had 6 and 7 mile runs this morning. The route started behind Atlee High School and ran to honey Meadows and we took the access road to Kings Charter and ran towards the club house on Kings Charter Drive. We took a right on Wynchase Way to Topotottomy Drive run to Patuxent Drive and that was 3 miles, we turned back to run the same route back at a slightly faster pace.

Spit had started running earlier this morning so he was able to log in 8 miles. All other runners ran 6 miles with Hash and Marco Polo arriving first.

Numberama and Namerama, YHC took us out.

Moleskin

We had a great cool morning for a run, we circled up after the run and said a prayer for Mudface who lost his Father earlier this week. We also gathered at local cup for some great convo and coffee. We are planning our monthly 2nd F and an activity that came up was Curling. So we will be looking into the details and will take on the other AO’s in a curling competition soon, stay tuned for a preblast.

I look forward to seeing you in the gloom soon, until then, Go Bengals, Have a great weekend….Cheers…CB!

4 Davillians skip Dogpile this morning to keep up with their 1/2 marathon training.

We meet at Honey Meadow clubhouse and started the run into Kings Charter then headed down Ivy Banks rd into several other neighborhoods before running the loop in Kingswood Court.

Headed back to Kings Charter. Marco Polo and YHC ran down King Charter Rd then looped back at the 5 mile marker then pushed the pace for the last 1.5 miles.

Mr Holland and Opus came directly back to Honey Meadows and did a loop around the schools before finishing with a short walk back to the clubhouse.

Total miles today – YHC a little over 6.5 miles; Opus/Mr Holland – 7ish; Marco Polo started early and ran from his house then back to get in almost 12 miles.

Nice morning for a run, not bad temp and no wind.

Spit On That!!