3 Davillians came prepared on this sunny and 70 morning (this was confirmed on YHC’s Garmin) to enjoy the beautiful acres of green. This how it went down: COP Split Jacks Invisible Jump Rope Merkins Arm Circles THANG Scout Run (the lead PAX member runs out 50 to 100 yds then runs back to the PAX who is Native American Running towards him then switch) to the football fields Four Corners Escalator Corner 1: 10 Burpees Corner 2: 10 Burpees, 20 Merkins Corner 3: 10 Burpees, 20 Merkins, 30 Squats Corner 4: 10 Burpees, 20 Merkins, 30 Squats, 40 LBC’s…
Five redwoods posted at Circus Maximus on a comfortable, but somewhat humid morning in the west end. Johnsonville (YHC) took Q with Mudface as the official timer. This is what went down: COP warmup with SSH, mericans, LBCs, Alabama prom dates, arm circles, 10x burpees. “Mossy” over to the midpoint on the Circus Maximus bus loop. 10 right hand KB snatches OYO 10 left hand lawnmower pulls on curb in cadence rinse and repeat 4 times. “Mossy” to the end of the bus loop. 10 left hand KB snatches OYO 10 right hand lawnmower pulls on curb in cadence rinse…
20 strong men rolled into Mary on this beautiful Sunny & 70 morning in RVA. Some were hoping for a ground and pound after a tough hill run yesterday and others praying Gumbo wasn’t going to double-down on the Old Glory this week. Well, this is what transpired: Long Mosey around the Commonwealth-Cary-Westmoreland-Grove square outline of the AO and back to the field for COP, which included: SSH x20 DQ (Swirly Style) x10 Helicopters x10 Imperial Walkers x15 Flutter Kicks x20 Hand Release Merkins x15 THE THANG: Red Barchetta– Mosey to the end line of the field along Commonwealth and…
8 studs posted for a Wednesday evening jaunt on the hills The Thang: 3 big loops on Hillcrest, one counterclockwise, one clockwise and the last one counterclockwise. NMM What a treat. Dreamliner and Screen door made the trip down from Hampton Roads for the Wednesday evening run. Awesome to see those guys and enjoy their company on a run. As usual, Dreamliner, slayed the run, Screen door kept pace with him the entire way and was really pushing himself. To make the trip from Hampton Roads to RVA for a workout shows what type of heart and dedication these guys…
Pre-Blast Setauket Route for tomorrow’s RAMM. West on Grove, left on WIlton – cross Cary Take Wilton down to WIlton house and double back; take a right on Kenmore Left on Ampthill – cross Cary and take the loop to the right on Stratford Crescent Cross Cary diagonally to the left and take Hillcrest to West Hillcrest Come up East Hillcrest and take a right on Charmian Take Charmian all the way to a slight left on Westmoreland Pl 4 milers take this to Lock Ln to Grove east to the SF 5 and 6 milers cut through the tree…
10 Spider Run regulars and 1 Pax from Charlotte came in to run on this fine Fall August morning. Geese were in the air and just a few weeks til the kids are back in school. Today’s route is the ∞ Route. 4 milers do 2 loops and 2 laps around the lake; 5 miles do 3 loops and 1 lap around the lake, and 6 milers do 4 loops. Swirly took us out. NMS – It was a little treacherous climbing snake hill with the endless convoy of concrete trucks going up and down, but the Pax made it…
6 happy party goers arrived to celebrate Chewy’s V-Q on his birthday. Here is how the party went down COP all IC SSH x 26 Helicopters x 13 Imperial Walkers x 13 LBC x 13 Arm Circles x 13 small 6.5 big reverso Triple Check x 3 rounds Goblet Squats x 26 Boat/Canoe Hell-BC – begin burpee, after merkin roll to your six and perform 5 LBCs, roll back over to another merkin and finish the burpee break into groups of three with one PAX member on each exercise. Once 26 squats are done, rotate to next exercise Four Corners…
4 DaVille Cyclists were able to meet at Milestone Clubhouse to rack up some miles given a gorgeous August morning. The group had their eyes set on the Georgetown loop – traveling down peaks, over 301 and continuing down Georgetown, left on Fire lane to Pollard Creek for a noted segment, then all the way down Studley (with a detour to wave at those posted at MANNdate), right at Atlee and back over 301, through Rutland and down Cool Spring Rd, finishing up on New Ashcake to return back to the Clubhouse. Here’s the Strava link of our ride: https://www.strava.com/activities/1113542628…
6 F3 RVA warriors and one familiar visitor from downrange in Huntersville, NC posted on this cool but humid August morning to get the sweat rolling. It went something like this: Mosey from the parking lot to the track and 2 laps around for a 1/2 mile warm-up. Circle up in the asphalt area behind the end-zone for COP (though YHC saw the high-jump bar and mat and was tempted) COP (all IC): SSHs x20 DQ x10 Imperial Walkers x15 Helicopters x10 LBCs x20 Mosey down the track to about the 50-yard line for a set of Lindsey’s (40s) beginning…
A team of 8 hit WDOG this morning and here is how we rolled.. COP: SSH’s, Windmills, Helicopters, IW’s, Copper Head Squats, LBC’s, Flutter Kicks, APD’s Dips on the wall : Partner up – 5 sets of 10 dips on the wall while partner holds feet. Rusty Cage : Partner up – 5 pull ups 5 overhead press with sandbag 5 sets – 5 jerkins – 5 overhead press with sandbag . Partner leg toss : 3 sets of 20 Hardywood Special ” Partner up – bear crawl to the middle – 5 BoYah merkins crawl bear back -…