Author: Gypsy

  • Swimming for 45 mins

    6 Pax showed up for a 45 min swimming lesson around the Westhoe region. Route was the easy part….the 99% humidity was the challenge.

    The call was the Handshake route:
    Right out of parking lot onto Pump
    Left at Either:
    Three Chopt (4 mile route)
    Dog Park (4.5 mile route)
    Broad Street (5 mile route)
    Left on Pump
    Right on John Rolfe
    Left into parking lot off of Pump.

    Yes the directions are correct.. those of us in Short pump understand that many of the roads change names for no apparent reason and you have another road by the same name fairly close by. No wonder Doozy gets lost running with us.

    TAP for Roger Roger recovery

    2nd F at Fishin’ Pig at Inns Brook on Tuesday.

    Thank you for letting me lead.

    Call Handshake and ask him where he was this morning.

    SYITG!!
    John (Gypsy) Boles

  • WaThoHuk Challange

    The Preblast said it all.

    The WaThoHuk Challenge is a different F3 workout, no cadence, no COP, no Mary.This is you vs you to set a baseline to compare back to at a future challenge (end of October) It goes like this…Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/4 of a mile.Get back and complete exercise 2, do lap, etc. Get through as much as you can until time is called.

    If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.

    The THANG:

    • Mountain Climbers – 100 (count each leg as one, i.e. civilian count)
    • Lap
    • Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
    • Lap
    • Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close, also called “perfect/Ranger Merkin”), 25 diamond)
    • Lap
    • WW2 – 50
    • Lap
    • Carolina Dry Docks – 100
    • Lap
    • LBCs – 100
    • Lap
    • Jump Squats – 100
    • Lap
    • Dollies – 200
    • Lap
    • Squats – 100
    • Lap
    • Rock Hoppers – 100
    • Lap
    • Russian Twists (American Hammer) – 100
    • Lap
    • Burpees – 100
    • Lap
    • Burpees – 200

    4 showed up to test this challenge.

    All 4 got through the Rock Hoppers.

    Salt Lick and Pinto completed all Rock Hopperd

    Lighthouse finished 3/4 of lap after Rock Hoopers

    YHC finished full lap after Rock Hoppers.

    Hope to see more in October to suffer with us. It’s a bitch of a challenge!! Maybe we should try it at Heartbreak next.

    V/r

    John (Gypsy) Boles

  • IDK someone said a good title and I forgot.

    3rd F: Faith

    Thank you Salt LICK for taking us out. Thoughts for Roger Roger’s Family, Fudd’s family, Gomer surgery, Fireman Ed Cancer treatments, YHC Brother in law Prostate Cancer, and Piglets 2.0.

    2nd F: Fellowship

    CSAUP: 80 mile relay. 5/2 and 5/3 Westhoe team needs some ringers for ruck run. Talk to Mr Roger, Lighthouse, Offshore.

    Breaking Bread: SIGN UP.

    Lets all go watch Whitesnake band.

    1st F Fitness

    11 pax and 1 dog.

    Currahee is a running AO.. So we ran. BroCode pace today. 4.5 miles total with 3 miles of trail running that includes 3 of Westhoe best trails. Lots of mumble chatter.. But it’s a mobile Cot.. So Show to know.

    thank you for letting me lead.

    SYITG

    John (Gypsy) Boles

  • Sping time has come

    11 pax post to Currahee this morning along 2 four legged friends. Route was given and everyone took off. All stayed together for about 1/2 mile then Pax split in 2. Some went the 4 mile route.. others went the 5 mile one.

    Glad to have accountability partners. SYITG!

    V/r

    John (Gypsy) Boles

  • ??!? What exercise?

    3rd F (Faith): thank you Atilla for taking us out this morning. Prayers for pax brothers, family, and friends.

    2nd F (Fellowship) YHC will be hosting a field day at my farm in Mineral (Ataraxia) on Saturday 22nd starting at 11am. Bring your chainsaws, shotguns, and beer steins. We will take out a few trees and run them threw the multcher. Once we wrap, I have 2 cases of skeet and 2 skeet launching machines. Let’s see who has the best shotgun skills. Oh did I mention the Cooling pond beer that will be on tap as well.

    1st F: The Thang: Worm Burners

    This one is an easy one to Q: Called exercise to be completed by the PAX while a single pax pushes a 35lb bench plate across the parking lot and back as a timer: Think Bear Crawl, but both hands on the plate pushing it along. Called exercises were given to each pax. You just tel the guy to right what you did and move down the line as the pacer does a Worm burner.. But some how we ended up with all sorts of exercises that were not orginally called. Run through this rotation twice.

    Finish up with a few rounds of burners (the Kettle bell does not touch the ground) :

    7 up-right rows, 7 tea bag squats, 6,5,4,3,2,1.

    7 clean and press, 7 Swings, 6,5,4,3,2,1

    7 American Hammer, 7 chest press 6,5,4,3,2,1

    7 Plank pull troughs, 7 Merkins 6,5,4,3,2,1

    3 mins of Mary remain.

    All done: time for coffee.

  • February Currahee Bro-code

    It was cold. The Route was the Bro-code. 2 dogs and 5 pax joined up to do a mubblechatter pace 4.5 mile run. Coffee and donuts after.

    no leaders or followers in Bro-code. We go as one and finish as one.

  • The cR4zY 8

    Route was posted Thursday night. It allows for many alterations, but full route was 5.5 miles with 400+ feet of elevation gain.

    Arrive at AO with temps in the teens. Quick discussion of route to hear that the route was “a little excessive”. Pace pairs talked about where to cut route to make it back 0615. Headlamps on.. It’s 0530, let’s mosey. YHC ran solo, so was not part of any Mumble Chatter. Back to flag with a few mins left so circle back for the 6. YHC does like this route. It is a challenging 5+ miler. Rollers the 1st 2 miles. Mile 2 to 3 is a steady grind uphill…a step Incline 4 miles. Then a nice downward grade for a mile back to the AO.

    Enjoy your day.

    thank you for the Accountability.

    John (Gypsy) Boles

  • Accountability Partners

    when it’s 19 degrees outside and snowing..for many of us, it all comes down to those accountability partners expecting to see you in the Gloom. For me, with out them, anything below 42 and I will use my Joker to make up any reason to not get out of bed at 5am. Like: I’ll do it later, I have a gym for a reason, I need a rest day. Etc. I just ended 9 months of run training and wrapped up the race season this past Saturday. I knew this week would be rough staying motivated to get up with nothing scheduled. So in comes the accountability part. Sign up to Q and offer a ride to a pax. Now, not only would I catch grief for bailing on a Q.. but would also screw over a shield lock brother if I didn’t pick him up. Neither is a valid option.

    0530 at Pocahontas Middle school and snow is falling. I brief request by the PAX to drive over to parking deck. Vetoed by the Q. We have window shopping to do at Short Pump mall. Exit school to right on 3chopt. Right on Pump. Right into Dog park. Some dynamic stretching. Then off to Short Pump Mall

    The Thang: Window Shopping

    run the 1 mile around short pump Town center circle stopping at each stop sign to alternate between 10 jump squats or 10 Merkins. Easy enough. Now run back to AO.

    3.8 miles some stretching. Some Merkins, some Squats. No WW2 or LBC because YHC didn’t want to roll around in snow when it’s 19 outside. 🙂

    had fun running in the snow with my Accountability partners. See you next time.

    v/r

    John (Gypsy) Boles

  • Forgot the Backblast

    no surprise to the regulars. I forgot to post the back blast. Gotta make sure Handshake gets his Big data point. 🙂

    10 pax and 2 dogs took on Currahee. Temps were nice Fog was high. 2 routes. 3 groups and 2 solo. All math checked out by Lighthouse over coffee after Sunday 7@7.

    enjoy the Coffee and Donuts.

    prays for everyone.

  • Hyperinflation, fartsack, overthrown dictatorship

    10 men joined together at Currahee on a cool fall morning to take on the streets of West end. The conversations were excellent, the dogs were amazing, and route was just far enough. Mobile COT as always. You have to show to know.

    SYITG!!

    v/r

    John (Gypsy) Boles