3 Davillians came together for an early morning run. The Pax created the route while running around the DaVille. The route consisted of running behind Atlee over to Taylor Farms into Honey Meadows, and back in front of Atlee. The route was 4.67 miles.
Great morning for a run! Great conversation with the F3 brothers!
5 Davillians got after it on Tuesday morning for short sleeve/shorts run. Route include the Giles hill, Giles expansion, cross Atlee road then use the exit only road to head into Taylor Farms, loop behind the new part of Honey Meadows to the aroundabout, loop around Honey Meadows and finish with the mile loop back to the parking lot using the school road. Distance varied from 4 miles to 5 miles
Great day for a run
SPIT ON THAT!!
Five Showed up for a run this morning and YHC took the lead on Routes with Spit’s suggestion. We made an audible on the 5 mile route and the 4 milers had two different routes that were run. Trout and Mr. Holland stayed together and from the back of Atlee to Meadow Farms to Taylor Farms and return their route was about 4.5 miles. YHC and Pavarotti ran 4.2 miles where we ran meadow Pond road to the end and returned, cam by the front of the school and added the bus loop finished at the Atlee Parking lot. For the Five mile route, Marco Polo Meadow Pond Road to the end returned and ran Honey Meadows to Orchard Meadow road to the end and returned taking the road behind Cool Spring Elementary, ran the bus loop and returned to the Atlee Parking lot for 5 miles.
Numberama, Namerama, Pavarotti took us out in prayer.
I was a good audible route will be better with Spit (running the trail) next time…See you in the gloom…CB!
Six men showed up for a cool morning run from Atlee High School lot. We had 3 different distances today and here were the routes. Hash and Fannie Mae took off to run to the Kings Charter Clubhouse and back for 6 miles. Marco Polo was on their heels for about a mile then ran and alternate route to log in 5 miles. Mr Holland, Bulkhead and Corned Beef ran the simple 4.32 mile farm house loop route.
Numberama, Namerama, YHC took us out.
So YHC wanted to assure Mr Holland of a simple 4 mile loop that was easy to navigate…and a good balanced route with some hills, etc. So while in the lead YHC missed the turn back to the access road to Honey Meadows from Kings Charter, quickly realized the mistake and we turned around to get back on track. While crossing over on the access road, YHC tripped and took a spill so a tough run for CB.
It was an honor to lead the run for the 4 milers and we will see you in the gloom. Cheers…CB!
4 Davillians came out to get their Chinese New Year started with a bang!
Today was hill day. Headed into Giles and did hill repeats for the first 2.5 miles. Finished the run with a loop around the schools to get in just under 4.5 miles (Marco Polo ran during the COT to finish with 5 miles)
Strong work put in by everyone today by pushing the pace on the hills.
SPIT ON THAT!!
A luck 7 Davillians enjoyed some warmer temps to get in their first run of the week.
Route – Atlee access road into Honey Meadows heading to the clubhouse, turn left onto Peach blossom then head into Taylor Farms.
4 Milers – Loop around Taylor Farms then head back the same way
5 Milers – Head across Atlee Station and run to the back of Summer Duck, head back to Taylor Farms and loop around then back the same way
Marco and Hash set a quick pace running the 5 miles at 8:08 mile pace. Corn Beef added a loop around Cool Spring bus loop to get in around 5.15. YHC and Pavarotti finished with loop around the parking lot to get the 5 miles at just under 9 min pace. Mr. Holland and Opus were our 4 milers today with a 5min run / 1min walk.
Today was test for the ON The Go Map YHC used during the last Daville Relay. They had recently update the site where it now curves with the road. Distance w
SPIT ON THAT!!
5 Davillians came out for the new Run/Ruck/Walk option for Daville on Tuesdays.
Ruck/Walkers – No takers today
Runners – This was test loop for the group. Heading into Giles and started out on the trail. Took a couple of detour loops before come out near the top for the hill. Ran down the main road and loop around at the back of the neighborhood.
4 milers – Took the road straight back to the school and did a short loop behind the greenhouse
5 milers – Took the trail back then loop down to the football parking lot before heading back
Great run by all
SPIT ON THAT!!
Two showed up for a bootcamp and started with a run around the track for 5 laps to get in a mile.
We then perform 15 SSH, 10 DQ, 15 Arm circles 10 small and 5 big, 10 Helicopters, 10 Reverse scorpions, 10 LBC’s we are warmed up.
We mosey to hillside on West side on School and start the 11 routine, start with 10 donkey kicks, Bernie Saunders up to the top of hill and 1 WW2 sit up, mosey back down the hill to wall and 9 DK’s, Bernie Saunders to top for 2 WW2 sit ups and continue until we have 1 DK and 10 ww2 Sit ups. This took a while as the Bernie Saunders were no joke after the 5th trip.
Next we mosey to the chamber for a triple check, P1 runs lap as the timer, P2 step ups on the bench, we do this 2 times then LBC’s for the 3rd time. We mosey back to the flag as we are out of time.
Numberama, Namerama, Trout took us out.
Have a great day F3 RVA.
Being Monday and the start of the workweek, we spent much of the workout talking about work…so we titled this beatdown company men…AS YHC was solo last week, it was much better with someone to workout with.
The Monday morning after Thanksgiving weekend is a hard one to get up for and YHC signed up for Anvil to ensure a good workout planned for the proper start of the week.
Roll in hot with 2 minutes to spare and no one was in the lot, throw on my hat mosey to side lot (incase there is a LIFO). Here is what went down:
25 SSH, 10 DQ, 25 Helicopters, 15 arm circles, 10 small 5 big, reverso…no LIFOS so onto the THANG
Mosey out to sulfur track and run five laps for 1 mile.
7 of Diamonds sounds like a plan for this updated revised solo workout and YHC starts with 7 burpees at on corner of the track, lunge to next corner(end zone)7 burpees, Mosey (run) to far side (long side) of track 7 burpees lunge to the 4th corner 7 burpees then Mosey (run) long side to 1st corner.
Next up is 14 2ct mountain climbers at each corner with lunges at the end zones and mosey (run) along the long sides.
Next up is 21 Merkins at each corner with lunges at the end zones and mosey (run) along the long sides.
Finally 28 LBC’s at each corner with lunges at the end zones and mosey (run) along the long sides.
We then have to descend on the escalator so
Next up is 21 Merkins at each corner with lunges at the end zones and mosey (run) along the long sides.
Next up is 14 2ct mountain climbers at each corner with lunges at the end zones and mosey (run) along the long sides.
Next up is 7 Burpees at each corner with lunges at the end zones and mosey (run) along the long sides. (The lights shut off while at corner 2 so YHC did he last 2 corners in the dark and returned to the parking lot. 6:15 am and the workout is done.
So YHC was exhausted from this one, good cardio and felt good to get this off the list for the day. Done and dusted. Hope to see more F3 brothers at the next Anvil. See you in the gloom, Cheers, CB
started off with a mile run and a bunch of whining.
COP
Don Quixote, Side saddle hops, merkins, shoulder taps, LBCs
Then went over to the hills, split up into 2 groups, one did squats while the other Bernie Sanders up the hill and at top of hill did 5 burpees, ran down the hill and switched with partner X 5
then ran over to stairs in the back, bear crawl up the stairs, 20 mountain climbers at the top, bear crawl back down the stairs then 10 pushups. X3
then went to the chamber, one ran the lap the other did incline push ups, then ran, then step ups ran, then flutter kicks I think.
back to the flag, stretched. Alot of talk how we are all married to the same women…had to be there.
numbered off then out. See everyone tomorrow at Daville