Author: Wheelie

  • And then there were two

    Two lonely PAX arrived at the predetermined place and time expecting a pack of wolves. Two expected riders were AWOL. The fart sack obviously won this morning.  I have three bikers EH’d and hope we can build our numbers to support this AO.

    We consoled ourselves with a longer and faster than usual ride. We executed the route below and (thanks to Chainsaw’s motor) we maintained an 18+ MPH pace which is good for me on a 25 mile ride.

    Route on Strava: https://www.strava.com/activities/1136304934/overview

    Announcements:

    • Reese Strong 5K – F3 will have a presence there and it is encouraged to make time for this worthy event – http://www.reesestrong.org/
    • This will be a regular thing – Wednesday at 530 at the Milestone Clubhouse. Invite friends to join the fun…
    • I am traveling to CA next week, so we need a volunteer to Q.

  • 1-2-3-What the heck is his problem?

    Six dudes showed up to see if YHC could remember how to count, but we did some other stuff too. Read on for the details.

    COP (All IC)

    • SSH x10
    • Hillbillies x12
    • Copperhead Squats x14
    • Arm Circles x10,5 and reverse x10,5

    THANG

    Parking Lot Tracers on the way to the basketball hoop.

    Pair up for Doracides (thx Circle K) 2 pairs and a trio did the following as teams:

    • 100 – LBCs
    • 150 – Squats
    • 200 – Heels to Heaven

    Mosey over to the jungle gym and track for a Six Pack interlude. 1 Pull-up(or chin-up)/5 Merkins to 5 Pull-ups/1 Merkin and back down to 1 Pull-up(or chin-up)/5 Merkins.

    At the same location get into 3’s for a  Triple Check

    • Durkins on the jungle gym ladder
    • Dips on the tall edge of the other jungle gym
    • 1 lap runner to keep it moving
    • 3 rounds for good measure

    Time still on the clock. A round of 11s on the small valley of suck commenced.  Spit chose Merkins to work on the monthly challenge and our friend from Hickory, NC chose squats.  YHC knew he meant jump squats, so we did.  Called an audible with 3 minutes to get to COT.

    Mosey back to the Flag.  Ring of fire with 10x Merkins.

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    Last night I dragged my 2.0s to the park to put the final touches on my plan.  They had a good time and got Bruster’s on the way home. The numbers in COP were for them (Sami-10, Jonah-12, Micah-14)

    I arrived very early today due to my normal Q-anxiety, but it allowed me to set up the cones for the Doracides.  The cones are still at the AO, so guess who will be stopping by this evening.

    Slimer and a freshly EH’d Alien (FNG) and Hurricane were next to arrive and stuck around even after finding out that YHC was QIC. YHC was very pleased when the 6th PAX arrived so that the Triple Check was possible.  Everyone performed admirably and Patti Mayo represented Hickory very well today!

    My cadence calls continue to be embarrassing.  I may just drop COP from my routines and just deal with LP and Labrat’s mumblechatter in the future.

    COT, the PAX assisted YHC and a F3 name was given to FNG (Alien).

    Welcome, Alien and Patti Mayo!

    ANNOUNCEMENTS

    Pray for Abacus as he completes his mammoth ride today:   Check out his Pre-Blast

    First Thursday in DaVille coming up on July 6th

    F3RVA Independence Day Convergence

    You asked for a Wheelie Q? You got it!

  • You asked for it, you got it! Kettlebell!

    • When: 5/24/17
    • QIC: Wheelie
    • The PAX: Bucketmouth, Helix, The Carpenter, FNG(No Idea), Mudface, Opus, Wheelie

    7 faithful climbed out of their fart sacks (some earlier than others) to take part in YHC’s Kettlebell VQ. FNG(No Idea) arrived 15 mins early asking YHC if this was the place for the workout. Yes, yes it is.

    Mosey to the track behind the school.

    Mumble chatter commenced as soon as we circled up. “Did you try to find the spot the drained the worst?” YHC answered, “No, but I am glad it worked out that way.”

    COP (All IC)

    • SSH x10
    • WW2 Sit-ups x10
    • Merkins x10
    • Copperhead Squats x10
    • Arm Circles x10,5 and reverse x10,5

    THANG

    Pair up for B.O.M.B.S. 2 pairs and a trio did the following as teams:

    • 50 – Halos
    • 100 – Sit-up Presses
    • 150 – Goblet Squats
    • 200 – Shoulder Presses (alternate as needed)
    • 250 – Swings

    4 Corners

    1 abbreviated lap of 10 Double Lunges at each corner

    Numberama, Namerama, Opus took us out.

    MOLESKIN

    Thoroughly (maybe justifiably) browbeaten into my second Q by Lab Rat, YHC responded by spending my night searching workouts and KB exercises.  YHC found a routine of similar to “Dora 1, 2, 3” called B.O.M.B.S. that uses 5 sets of exercises with ascending reps.  This seemed appropriately horrible, so YHC added it to the winke.

    YHC asked if the PAX was familiar with B.O.M.B.S and Helix answered, “Yes, but not for KB.”  Ensuing mumble chatter distracted YHC, but we reviewed the plan 3 times and when the PAX was almost not confused we began.

    This routine took even longer than YHC thought it would and we headed back to the parking lot and arrived with only 5 minutes to go. A simplified and abbreviated 4 corners was all time allowed.  Double lunges at each corner, right leg at corners 1 and 3, left leg at corners 2 and 4.

    COT was predictably disorganized (I am sure comments will follow shortly), but the PAX assisted YHC and a F3 name was given to FNG (No Idea) and we wrapped up a little late.

    Welcome, No Idea!

    You asked for a Wheelie Q? You got it!