Author: Mike Wallace

For a litany of reasons, had been several months since YHC had 1) posted 2) Q’d. Upon arrival at the AO, Lighthouse asked at 5:26 if I wanted to Q. Of course, why not!? Having given no thought to a gameplan, I decided to reheat a workout from my last Q. It went something like this:

• Head out from the AO and run to Windsor Place/Thamesford Way neighborhood
• Continue running through the neighborhood to the parking lot at Church Run Community Pool for Elevens, consisting of squat jumps and merkins
• After Elevens, caught our breath with a smattering of Mary exercises
• Quick escalator around the parking lot consisting of body weight squats, Carolina Dry Docks, Parker Peter’s and step back lunges
• Departed the parking lot and continued the run, back across Three Chopt
• Run back to the shovel flag for CoT
• Right around 3 miles even

Continued prayers for Roger Roger’s ongoing recovery and rehab as well as all those that continued to be impacted by geopolitical conflict/war.

As has become more of a trend, it had been a while since YHC’s last Q. A Tuesday evening group text from Lighthouse asking for a Q came through yet again and YHC raised his hand. Here’s what we did:

Decided to draft on Gypsy’s parking deck workout from a week prior and return to the scene of a Gypsy beat down so that we could perform a favorite of mine, the Paula Abdul. Travel up 2 levels of a parking deck, back down 1 and so on and so forth. I always turn these into a bit of an escalator as well, adding an exercise on each ascent/descent.

We performed a perfunctory warm up after our jog to the deck – SSH, Imperial Walkers, Arm circles, and then commenced the workout.

Run up two levels to perform either an upper/lower body exercise, run down 1 level for some core work. We rinsed and repeated this all the way to the top, adding 1 additional exercise with each stop (classic escalator).

Appreciate the opportunity to lead.

For a litany of reasons, had been a while since YHC had 1) posted 2) Q’d. A late night group text from Lighthouse asking for a Q and I decided to take the reigns. Having given no thought to a gameplan, I decided to reheat a workout I Q’d at WTH back in July. Here’s what we did:

• Head out from the AO and run to Windsor Place/Thamesford Way neighborhood
• Halt at the small cul-de-sac right off Thamesford for the disclaimer and a brief warm up
• We then headed to the parking lot at Church Run Community Pool for Elevens, consisting of squat jumps and merkins
• After Elevens, caught our breath with a smattering of Mary exercises
• Departed the parking lot, back to the cul-de-sac for 6-count burpees
• Continued the run, back across Three Chopt, around the lake to the gazebo for dips/derkins
• Run back to the shovel flag for CoT
• 3.5 to 3.6 miles depending on who’s watch you looked at

No announcements or prayer requests. Appreciate the opportunity to lead!

Arrived at the AO at Zero Dark Thirty to see tres amigos (Pigskin, Whitesnake, and Lighthouse) already milling about. At 530, Whitesnake said something to the effect of: “well, I guess we don’t have a Q.”. Having now been in RVA for 7 months, and becoming an almost weekly regular at WTH, I quickly volunteered to run point for the morning. Only problem was, I had no plan. No issue, as I’ve been here before and as per one of my favorite songs, we made it up as we went along.

Workout went something like this:

• Head out from the AO and run to Windsor Place/Thamesford Way neighborhood
• Halt at the small cul-de-sac right off Thamesford for the disclaimer and a brief warm up: side-shuffle hops (shout-out F3 Churham/NC), alternating shoulder taps, merkins
• Drafting off Whitesnake’s Q from last week, we then headed to the parking lot at Church Run Community Pool for Elevens, consisting of squat jumps and merkins
• After Elevens, caught our breath with a smattering of Mary exercises
• Departed the parking lot, back to the cul-de-sac for 6-count burpees
• Continued the run, back across Three Chopt, around the lake to the gazebo for dips/derkins
• Run back to the shovel flag for more Mary and a few stretches
• 3.1 miles per YHC’s watch

No announcements or prayer requests. Appreciate the opportunity to lead!