F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Dapile

4 Davillians made it out for the First Saturdays at DaPile. We moved the AO location to Rutland this month since it would give us a longer straight running loop. This is how it went down Warmup – Bernie Saunders run around the parking lot loop COP (ALL IC) – SSH, DQ, Imperial Walkers, Cherry Pickers, Arm Circles THANG 50 Minute Run (The Hard Way) – Very simple, 25 minute run out going over the bridge, through Atlee HS, into Honey Meadows stopping after each mile to complete 25 Merkins and 25 Squats. Turn around after 25 minutes back to…

Around 5 years ago, the hard launch of DaVille took place on Tuesday, May 22nd 2016 (https://f3rva.org/2016/03/22/sucking-wind-at-daville/) The PAX gathered at DaPile for a celebration, reunion and beatdown all in one! 12 warriors leaped out of the fart sack to show up at the Atlee High School (not Chickahominy Middle School thanks to a location change a few years ago) for a celebratory fun fest that went something like this… Spit took the Q Parking lot tracers (in honor Lab Rat) and then mosey to a grassy COP spot. COP All IC – 25 SSHs, 10 don quixotes, 10 hillbillies,…

5 Davillians brave the rain and cold weather to get in the hour long workout in for the week. This how it went down Pre Run – YHC got in a 5k starting at 6 since he can’t join the New Market PAX tomorrow for the GLOW for Galactosemia tomorrow We got started at 6:31 since we waited for Bulkhead and mosey to the island on the bus loop COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, LBC’s, American Hammers, Alternating Shoulder Taps, HRM’s, Arm Circles THANG Catch Me If You Can – Using the outer bus loop, one…

6 Davillians arose from their fart sacks on this clear and cold Saturday to enjoy a hot potato beatdown This how it went down Spit’s Q Lap around the parking lot running forwards, backwards, and karaoke style. Kept running to the front of the HS COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, HRM’s, Heels to Heaven, Arm Circles Helix’s Q Mosey to the MS parking lot Ascending Ladder – a mix of the beast and lucky horseshoe, Start with one rep of Buprees stop at the median 3 times up and 3 times back. Add a rep and an…

2 Davillians braved the icing condition on a Saturday morning to get their Saturday fix. This how it went down. YHC waiting till 6:35 and thought it would a solo day. After taking a lap around the parking lot, Helix made it out and the two of us headed to the MS parking lot COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, Arm Circles THANG Tabata Run – We ran a lap around the schools and through the bus loop stopping about ever 1/2 mile or so do complete a 5 minute Tabata exercise. This Tabata was 10 Rounds…

YHC arrived to a dark parking lot at Atlee High School, planted the shovel flag and the group came in hot to form 6 F3 brothers ready for a Saturday morning workout and here is what went down: Mosey to basketball courts at rear of school for and circle up for COP COP We circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles 10 small 5 big, reverso, 10 Helicopters, 10 2ct American Hammers, 10 LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins. THANG We mosey to the bus loop for the first triple check: P1…

3 Davillians braved the cold temperature for a Saturday morning beatdown This how it went down Mosey to the middle school blacktop COP (ALL IC) – 50 SSH’s, 10 DQ, 20 Hillbillies, 20 LBC’s, 10 Heels to Heaven, Arm Circles THANG Mosey to the tennis court bleachers 11’s – Incline Merkins and Dips Tennis Court Corners – In four corners format, run the long sides and bear crawl the short sides. 3 Lap start with 5 reps, 10 reps, the 15 on the last lap. Exercises were Burpees, LBC’s, Flutter Kicks, Squats Mosey to the pull up bar next to…

Breakfast club (Corned Beef, Hash and Bulkhead) started from Rutland Clubhouse at 6am. Spit had already done a few miles before that. He was on a mission today to complete a 12K. The rest of the Breakfast club decided to run a 2 miler and did the reverse Bojangles loop up to the Atlee service road and turn around at the football parking lot and back to Dapile starting point for 2.6 miler. The rest of PAX joined at 6:30am and the beatdown began. Spit was still running his 12K. Since there are no parking lot lights YHC took the…

5 men showed up this morning for an hour beatdown breakfast here is how it went down. Run Warm up Bulkhead and Spit met at the Rutland Clubhouse and ran the Bojangles loop then over the train tracks into Giles subdivision for the 1 mile loop finishing at the Atlee HS parking lot for the 6:30am start time. They also ran back to the Clubhouse after COT at the flag. YHC showed up to the AO planted the Shovel flag and we moseyed to the East side Entrance to the School for COP. COP We performed 20 SSH, 10 DQ,…

5 Davillians came out on a cold Saturday morning to help YHC celebrate his birthday eve eve. This how it went down Pre Run – YHC went solo this morning getting in around 2.25 miles while Bulkhead ran from his house Mosey to the blacktop behind the school COP (ALL IC) – SSH (x36), DQ, Hillbillies, LBC’s (x36), Heels to Heaven, Alternating Shoulder Taps, Arm Circles THANG Mosey to the practice football field 1 & 10 – 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover…

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