Author: Blue Moon

  • It’s getting hot out there

    10 Gentlemen of the WestHoe converged on The Deep on this beautiful muggy and warm (aka 70 and Sunny) morning. According to the two teachers doing their workout, this is what might have happened:

    COP
    Mosey around the front parking lot and back to the flag in leu of the otherwise standard SSH’s – YHC’s knee is not currently a great fan of those…
    Helicopters, DMH, DQ’s, Ukrainian Soldiers, leg stretches on your six, perfect Merkin (8-count) and APD

    The Thang
    Mosey to hill for 11’s with Mohamed Ali’s and WWII
    Mosey to Bus loop for a round of Dirty MacDeuce with HRM, WWI, Deep Squats. Karaoke on the short sides, Mosey and Bernie on the long sides.
    Pole Smoker relay with Pax doing pole smokers while last person does 2 x Burpee’s and runs to the front. Repeato until we ran out of poles.
    Mosey to the court yard for a Lindsay 10/30 – 20/20 – 30/10 with Dips and step ups.
    Mosey back to the flag

    COT – Numbers, Names

    Announcements
    4th of July convergence at Atlee High School – DaPile 7 AM – this is a Summer Tour event!
    July 19th @Whitesnake will head to The Bridge – more details to come but clown cars are forming – rumor has it this might also be a summer Tour Stop
    PSA – sign up early on the Q sheet. Numbers of attending PAX are higher when people know someone has signed up and they are not stepping into a hot potato.

    Prayer requests
    Roger Roger healing after surgery, and his M’s upcoming surgery in September
    Prayers also for two pilot co-workers/friends and their families (one in coma after accident, the other terminal cancer)
    Fudd’s sister Mary continued prayers
    Praise for Fireman Ed after successful treatments and prayers for continuing to be cancer free.
    Healing and health in general.

    YHC took use out. Thanks for letting me lead today.

  • Going deeper at The Deep

    On this sunny and 70 morning four of WestHoe’s finest assembled at The Deep and got treated to another Blue Moon on Monday (sans the music…).

    Warmarama

    Line tracers in the parking lot to the front of the school for Welcome, disclaimer and F3 Mission.
    IC SSH, DQ, Helicopters, IW, The Perfect Merkin (8 count), Wilson’s Wife, Fudd’s Wife, DMH (+left+right)

    The Thang

    COP 1
    The Trippel Nickle – BTTW Shoulder taps (x5, 2 count), run to the top of the hill WWII (x5) – repeat 5x

    Mosey back to the front of the school

    COP 2
    Walk like an Egyptian – with torso twist – down to the Bus loop

    COP 3
    The Dirty Mac Deuce – 4 sets separated by 1/4 bus loop run, each set with 3 exercises (hand release merkin, flutter kicks (two count), deep squats (touch the ground if you can)), 12 reps per exercise.

    COP 4
    B L I M P S – 5x burpees, runt to next light post, 10x 2 count lunges, rtnlp, 15x Imperial Walkers, rtnlp, 20x merkins, rtnlp, 25x Plank Jacks, rtnlp, 30x Squats

    Mosey to the basket ball black top for

    COP 5
    4 corners Escalator – corner #1 10x Burpees, corner #2 10x Burpees + 20x Jump Squats, corner #3 10x Burpees + 20x Jump Squats + 30x American Hammers, corner #4 10x Burpees + 20x Jump Squats + 30x American Hammers + 40x LBCs

    Mosey BTTF for

    COP 6
    Double Ring of Merkin Fire – 10x favorite merkin, rest of PAX remain in Plank – 2 rounds

    We covered about 1 1/4 miles around Nuckols Farm Elementary School and the Pax was awesome and supportive this morning. See you all in the gloom!

    Numberama, Namerama

    Announcements – Frozen Triangle is next weekend, see Slack for details

    Prayer requests for healing and successful surgeries/recovery (Firenman Ed, Roger Roger and his wife, Chicarrones relatives, Fudd’s sister) and God’s blessings for all.

    YHC took us out.

  • Bro-Code Black Friday

    On this nice and chilly post Thanksgiving day 4 regulars + Wally assembled at Godwin High School for another Bro-Code run. We opted for the typical bro-code route:

    Right on Pump up to Church Rd. – back to last
    Left on Church up to Copperas Ln. – back to last
    Left on Ridgefield Pkwy. up to intersection with John Rolfe Pkwy. – back to last
    Continue on Ridgefield to Glen Eagles Dr. – back to last
    Right on Glen Eagles, left on Old Prescott Rd. and all the way back to Godwin.

    Numbers, Names and Mr. Rogers took us out.
    Great run, great company and 2nd F after at Dunkin’s.

  • PSA – Shards on the hill…

    This crisp Blue Moon on Monday morning eight 80’s music loving man including one FNG which they named Rio beat the fart sack for a Deep beat down in the gloom with tunes from our favorite band Duran Duran! Yes, there was a lot of Respect, that gathered this AM and one or the other verse could be heard from the participants lips.

    According to the Police man protecting Nuckols Farm Elementary School form rouge Students that might wanted to have class today, this is what went down:

    COP
    To start we jogged around the bus loop and gathered at the main entrance of the school for disclaimers, F3 Mission and Core Principles – the band nailed that one.

    With New Moon on Monday we made a side straddle hop fire dance through the night,
    we stayed dead man hanging to the cold day,
    we then Don Quixoted and Helicoptered with a lonely satellite.
    And every minute we found clues of Ukranian Soldiers that we left behind.
    Oh, why don’t you use it? Try not to bruise it buy time, don’t lose it

    The reflex with Freddie Mercury’s is a lonely time
    Who’s waiting with Merkins by the park
    The reflex is in charge of finding a mosey to the picknick tables in the dark
    And watching over lucky clover, isn’t that bizarre?

    The Thang
    Darken the city, night is a wire
    Stream in the subway, earth is afire (do-do-do-do-do-do-do-do-do)
    Lindsay Woman, you want me, give me a sign
    with Step-ups and incline Merkins catch my breathing
    even closer behind (10/30 – 15/25 – 20/20 – 25/15 – 30/10)

    Oh, the wild boys did a great job and are calling
    On the way back from the fire to the basketball blacktop
    In November’s moon’s surrender Bernie Sandering up the hill.

    Meeting them with a view to a kill
    Face to face in secret places, feel the chill
    I’m making 4 corners elevator style
    Still overseas with hand release Merkins (10),
    Could it be the whole earth opening wide on Heals to Heaven (20)?
    A sacred why through Freddy Mercury (30)
    a mystery gaping inside the Squats (40)

    Moving on the floor now, babe, you’re a bird of paradise
    Cherry ice cream smile and a triple check, it is very nice
    With Lt. Dans check to your left, and LBC’s to the right,
    you catch that school track way out west
    You know you’re something special,
    and you look like you’re the best
    We named him Rio and he dances on the sand,
    Just like that rive, twisting through a dusty land…

    Notoriously we came back to the flag where we were reunited with Whitesnake! (Well, he was always with us, but you know…)

    Numberama, Namarama and welcome to David Ma (F3 Rio)!

    Prayer requests:
    Fudd’s sister Mary, Roger Roger’s wife, Fireman Ed, Kristen’s son Tanner and all others needing gods grace and healing.
    For Seymour looking for a new dental hygienist
    For Senor Frog and upcoming international travels

    Thanks for exercising down the 80’s road with me this morning! And no White Deer did not make it this morning, still there were shards on the hill.

    Today’s Playlist: New moon on Monday, The Reflex, Ordinary World, Hungry like a Wolf, The Wild Boys, A View to a Kill, Rio, Notorious, Planet Earth, Union of the Snake.

  • No more daylight?

    On this beautiful fall like and dark morning 7 warriors descended on the peaceful fields of The Deep. According to 2 lady’s looking for a quiet place to do their workout, this is what might have happened:

    COP:
    Mosey to the back of school for F3 Mission, introductions and disclaimers.
    SSH, DMH, DQ’s, IW, Helis, Merkins, LBC

    The Thang:
    Mosey to bus loop for

    Millennium Dora (Basically a Dora 1-2-3 plus adding a 4th for a total of 1000 reps):

    • 100 merkins
    • 200 APD
    • 300 LBC
    • 400 Squats
    • Partner runs bus loop – wait for the six before starting each new exercise – Al Gore/Planks

    2 rounds of pole smokers, last person runs to front

    Mosey to front of School – 11’s with V-Ups at the bottom and Merkins at (about) the crest of the hill

    BTTF – Numberama, Namerama

    ANNOUNCEMENT 

    • Tuesday Firehouse Insbrook at noon
    • Saturday Whitesnakes band at Kindred Spirit Satellite 1626 Ownby Ln.

    PRAYER REQUESTS

    • Healing for Fudd’s Sister
    • EF Hutton recovery (back/hip)
    • and all others battling injuries and other struggle

    Take a moment this week to reach out to someone you have not heard from or seen in a while!

    We still do not know if Pigskin can count higher then 3 in German as YHC as the Q only gets to count to 3…
    @Whitesnake: “we no longer have any daylight at the end of our 5:30 workout” – YHC: “DST is ending soon!”

  • First Edition of: Das Vaterland

    And why not, right?

    This was the first official session of F3 Das Vaterland – unfortunately due to bad marketing we were a Pax of 1 – me, myself and I…

    According to the bewildered passerby’s this is what might have happened on this sunny 70 degree day in Stuttgart Germany:
    1/2 mile mosey to COP
    IC: SSH, Helicopters, DQs, Cherry Pickers, Copperhead Squats, Ukrainian Soldiers
    The Thang:
    Mosey to the edge of the forest for a session of 11’s with double count lunges and Derkins at the benches.
    1/2 mile circle mosey back to the benches for a round of dips IC.
    Next mosey over to the stairway to heaven. On the way down 10x 2 count imperial walkers on each platform (there are 10 platforms). On the way back 10 squats on each platform.


    We are out of time – mosey BTTF
    Numberama: 1
    Namerama – announcements and YHC took us out.

  • Two Travelers

    On this beautiful, sunny, and 70 degree morning two travelers converged on the MANNdate AO from far, far away. No locals were to be found so YHC jumped on Q to get the sweat rolling.

    According to the squirrels in the trees this might be what happened:

    The THANG:

    Warmerama:

    • Mosey around parking lots to collect any stragglers if we could find them. None to be found!
    • 20 SSH
    • Dead Man Hang (center – left – right – center)
    • 10 DQs
    • 15 Helicopters
    • 20 Freddie Mercury’s
    • 10 Merkins
    • 15 Imperial Walkers

    COP:

    • 11’s with
      • pull through merkins two count,
      • farmers carry on the way over to the other side of the parking lot
      • sit and presses at the far end of the parking lot,
      • around the world on the return trip
    • 4 corners with:
      • 10 overhead curls,
      • 20 regular curls,
      • 30 overhead presses and
      • 40 sumo squats

    BTTF for stretching:

    • DMH (center, right, left, center),
    • left over right leg DMH, reverso,
    • plank to Wilson’s Wife to plank to downward dog (walk the dog), walk hands to feet and recover.

    COT: Numberama #2, Namerama, Announcements (see slack)

    Cho Cho took us out•••

  • Another right turn?

    After a slight delay (Dingy rolling in a bit late due to high seas) the crew set off down John Rolf Pkwy for a one mile warmup followed by a run through two neighborhoods seemingly following a delivery truck (right turns only as the big brown trucks like to do) into most every cul-de-sac we were able to find.

    The Thang: And here is what might have gone down – Each cul-de-sac offered a new exercise completed in cadence:

    1. SSH (20)
    2. DQ’s (20)
    3. Helicopters (20)
    4. Cherry Pickers (20)
    5. 15 Burpee’s oyo
    6. Freddy Mercury’s (20)
    7. Merkins (15)
    8. APD (20)
    9. LBC (21) – we had so much fun YHC added an extra one for good measures
    10. Plank Jacks (15)
    11. American Hammer (25)

    Cool down run back to the flag for COT Counterama (5), Namerama, Announcerama and YHC took us out.

    Announcements:

    • 2ndF every 2nd Tuesday of every month starts up next week 4/12 in the Short Pump area. Watch for details on Slack 2nd F channel
    • Pigskin is working on blood drive coming up in about 2 months – details to follow
    • Tonight HDHH @The Answer brew pub – Run/Walk @5 PM (optional), 2nd F starting 5:30 PM