4 summer tourists and 7 locals met up ina parking lot in Mechanicsville to see what the SOJ Q had in store. According to Phonics’ 2.0, here is what went down. Start in front of the Middle School for warm up, DQ, Helicopter, SSH, variety of Mary and merkins.Mosey to the middle school track for Dirty Macdeuce – 12 reps of arms, abs, legs then a lap, repeato x4. Round 1- HRM, WWII, copperhead squat, 2- T-Merkins, dying cockroach, monkey humors, 3- stagger merkins, gas pumps, lunges, 4- merkins, leg lift, jump squat. Find the shaded parking lot for a…

2 Bootcamps and 1 runner enjoyed a not so clear Saturday back in March YHC got in one last training run before the River City Half the next weekend. The plan was to get in 11 to 12 miles but with the down pour of rain it ended up being 8 to 9 miles The bootcamps braves the elements as well SPIT ON THAT!

7 Davillians enjoyed a Hot Potato Q a few Saturdays ago SPIT Q – COP Bulkhead – Triple Check and Tennis court Helix – Dora Mr Holland – Run YHC was proud if is 5 year old FNG today on this day. We covered close to 3 miles and he stayed with the PAX the whole time SPIT ON THAT!!

6 Davillians got their month of June started with a trip to Dapile This how it went down Short mosey near the bus loop COP (ALL IC) – SSH, Helicopters, DQ, Imperial Walkers, Copperhead Squats, LBC’s, AL Prom Date, Heels to Heaven, ALT’s, Merkins, Arm Circles THANG Catch me if you can – Using the bus loop, one partner runs backwards second does two burpees and runs to catch. Switch, rinse, and repeat for a full loop Mosey the MS parking lot Curb Crawls – Bear crawl to a curb complete 5 incline merkins, crawl bear back complete 4 decline…

2 Davillians with tight schedules this morning arrived at Atlee HS this Saturday morning for “off the books” workout this how it went down mosey into Giles and the clubhouse parking COP (All IC) – DQ, Helicopters, LBC’s, Arm Circles THANG We decided to run the trail and stop at the workout stations in completed the following: Station one – Declining reps of pull ups, squats, merkins starting with 5 to 1 Station two – Declining reps of hanging dips, jerkins and incline merkins starting with 5 to 1 Station three – Step up leaps in reps sets of 20,…

6 Davillians enjoy a great morning for a workout This how it went down Warm Up – Parking Lot Tracers Mosey to to the blacktop COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, LBC’s, AL Prom Date, Scorpion Kicks, Alternating Shoulder Taps, Arm Circles THANG Pole Smokers – 2ct Flutter Kicks while PAX holds 6 inches. Got through 3 rounds Mosey to the football practice field 5×5 – Bear Crawl 5 yards, complete 5 Merkins, rinse and repeat 5 times. Crawl Bear 5 yards, complete 5 Merkins, rinse and repeat 5 times Tire Flip – 2 groups, flip tire…

A nice cool morning for a workout and YHC was greeted with a Crescent Moon over the AO as the sun was rising. Planted the flag and we were off to the bus loop. COP We gathered next to the banches and started with 20 SSH, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 20 Ukrainian Soldiers, 10 copperhead squats, 20 American Hammers, 20 LBC’s, 20 figure 4 Alabama Prom dates (10 each leg) 10 reverse scorpions, 10 scorpions. THANG Tabata was on tap for Today. 8 rounds of 4 minute workouts we had a 15…

7 guys! came out to enjoy the gorgeousness of a new day First challenge — run around a mile in the gorgeous weather — so much fun. made it to a shelter inside of a neighborhood that Phonics knew aboutCOP — lots of exercises I don’t remember Mr Holland — Partner up and bear crawl up and back the length of the shelter while partners did step ups on the benchesHelix — Triple check — one partner does a lunge all the way down the length of the sheltersecond partner does dipsthird partner does am hamsRun back to the flag…

6 boot campers and 4 runners posted today. Runners got between 7.5 to 10 miles. Speakeasy might be still running. Boot campers did a whole lot of boot camping with lots of merkins. Merkin count = 145