Author: Gypsy

  • 10K for 10 years

    4 took the call to put in a Kilometer for each year of RVA’s birthday and prerun 6.2 miles before main event.

    Great pace kept us at a conversational with and a little push to make it back in time. Many topics covered today from Toddler’s eating to Splinter’s long legs. But as always on a run, the conversation is a mobile COT. So what is shared amongst the pax remains with pax. You have to show to know.

    Happy Birthday RVA!!

    Looking forward to the next 10 years.

    SYITG

  • No title just numbers

    Rolled my ankle last week and bailed 1 mile in. Guys had the route and I hobbled back.

    No COT or announcements since I wasn’t there.

  • Warm moist air on the #$%

    Life is good. made it to another Curahee BroCode run. The regular cast of characters were in attendance with a few out on a Ghost Flag mission. Was good to have Splinter back in the crew. Gomer was out as well trying to brush off some of the injured knee blues.
    There are some places and time that warm moist air is not expected, and Gomer was the recipient of the receiving end of that today. One big 4 mile square of COT. Have to show to know more.

    Have to go back to work. Budgets are due by COB today.
    SYITG!!

  • Yogi and a picnic basket

    Hey Boo Boo…whatcha got in that pick-ah-nik basket..

    Gosh Yogi.. just some Surf and Turf and Trout.

    That sounds ike a perfect mixture for a relaxing summer morning breakfast, did you bring the honey.. oh wait..who is this coming? Ranger Rick.. .. that’s not Ranger Rick.. crap it’s Gypsy.

    Let’s mosey guys

    Circle up for SSH, Ukraine soldiers, Merkins, peanut pickers. (We are aren’t pick no dang cherries off the ground)

    4 corners: perform called exercise 10 reps at the corner return to center and do 2 burpees go next corner back to center for 2 burpees and continue until done.

    • Round one: Upper body. Merkins, wide arm Merkins, narrow Merkins, Carolina Dry Docks.
    • Round 2: Core. WW2, LBC, Heels to heaven, reverse crunch.
    • Round 3: Legs. Squats, Twist and Shout, Jump Squats, Lunges
    • Round 4: the natural. Merkins, WW2, Squats, Burpees

    To the wall.

    • In people’s Chair 20 air press the 2 merkins
    • In people’s Chair 20 air press the 3 merkins
    • In people’s Chair 20 air press the 4 merkins
    • In people’s Chair 20 air press the 5 merkins
    • In people’s Chair 20 air press the 6 merkins

    lost a pax to a code Brown. 💩

    Mini-Dora for 3 remaining (50 Merkins,100 Squats, 150 LBCs)

    5 mins of Mary. American Hammers, Lolitas, Freddy Mercury, LBCs

    Done. Thanks for having me out to the Creek!

    v/r

    John (Gypsy) Boles

  • Does it count??

    Not sure if the Westhoe take over of Tomato Run counts when the locals Q-jack the route.

    YHC spent a good amount of time mapping out a 5 mile route in the Rutland area making sure to memorize each turn and distance between..

    Soooooooo when I got the AO and informed the locals, they all agreed: NOPE. That route will get you Run over.

    There for… we followed Phonics on a Dora run that includes paths not on RunJoy mapping app. He did run me down to one of the roads on my map.. yup. Sure enough. Good call not running that road.

    ok.. so anyway.. I don’t have a clue what roads we ran. But we ran and a backblast is posted. Some pax further than others and some Rucked. NO one was run over. The end.

  • The 3 Amigos

    Dusty Bottoms, Lucky Day, and Ned Nederlander met up at the Ponderosa just before dawn after getting the call from Carmman to take on El Guapo. The plan was easy: run down the center of town on Colina de la Arboleda.. then encircle his troops 4 times that were encamped at Loch Lothian. Set the gang of Angry Cobra Chicken loose on them and then run away with the money back to the Ponderosa… at least we thought it was a simple plan… we didn’t expect that the humidity was going to more like the jungles of Brazil and that the Angry Cobra Chicken may turn on us instead… but to know what happened next, you needed to show up.

    Until next time:

    • Wherever there is injustice, you will find us.
    • Wherever there is suffering, we’ll be there.
    • Wherever liberty is threatened, you will find…

    The 3 Amigos!!!

  • Westhoe 4H club

    7 of finest bibbed overall wearing, hay chewing, boot wearing, crop dusting PAX from all of F3 RVA came together for the inaugural WESTHOE 4H member’s meeting.

    According to the two ladies walking by (that tried to pick up Byproduct) it went something like this.

    Warmup. It’s always a good idea to warm up a bit before you start your farm chores.

    • SSH
    • Slow count Merkins
    • Shoulder stretch
    • Waiter carry your Kettlebells to the workout location.

    The Thang

    Decided to mix it up a bit today and instead of using Kettlebells we used a few manual tools I have at the farm. Each one by itself will kick your ass and give you a workout, so naturally in F3 tradition, YHC combined a few of them for us. Each pax member performs the exercise at the station until the time returned then switched to next station until all stations are completed once by all pax.

    Round 1: Timer is Fireman carry two (one in each hand) 5 gallon water bladders (41lbs ea.) to set place and back.

    • Station 1: 20 ft of logging chain bunched up for bicep curls (awkward AF and apparently will crush your shins if not careful)
    • Station 2: a Field Boulder to do man-makers with
    • Station 3: an 8 pound Maul and a tire. Just keep hitting that tire until the timer gets back
    • Station 4: 5ft 40lb digging bar for overhead press
    • Station 5: A wooden cable reel: used for bent over rows. Grab it by the sides, lean over and start to rowing.
    • Station 6: An ax and a log of cedar. Dont stop chopping until you know who returns
    • Station 7: 50lb bag of seed. Put it on your shoulders and start doing squats.

    Mosey to the Kettlebells for a break.

    Break consists of: 20 lawnmower, 15 triceps extensions, 10 Plank pull through, 5 deep Squat manmakers.

    Back to work for

    Round 2. Timer is a pax carrying the cable reel to stated location and back. (Mr Rogers was a little aggressive and RAN with it?!?)

    • Station one: 1 water bladder: Good-mornings
    • Station 2: Logging chain curling.
    • Station 3 Boulder overhead press.
    • Station 4: Digging Bar. Twist and shout.
    • Station 5: Ax and cedar log chopping.
    • Station 6: Seed bag squats.

    Farm work done. Grab the bells and waiter carry back for a few mins of COP to end the meeting.

    COP (w/ Kettlebells): Around the world, Figure 8s, American hammer, Flutter press and wrapped it up with some LBCs.

    Love my 4H brothers. Gotta get back to work now.. these hackers are killing me this week because of internet outage last Friday.

    lots of stuff on Slack for social events, purchasing the 10yr anniversary gear, convergence.

    SYITG!

    John (Gypsy) Boles

    BTW: if you read this far, you have enough time to call or text a guy you haven’t heard from in awhile.. it maybe exactly what he needs to get through the day. #NoOYO.

  • ↑↑↓↓←→←→BA Select Start

    30 lives started to wake up this morning to run the famous Contra route of Currahee. The threat of rain and a Ghost Flag take over in SOJ quickly took out most of the lives, but the core crew remained and was able to defeat the Boss.
    Not really much to write about in a Running AO. We ran.. then we turned at the corner and ran some more. Mr. Rogers and Wally demonstrated the laws of physics on how when one force runs into an immovable object results in an explosive immediate stop. Handshake asked for prayers of wisdom at Squirrel stadium to help them understand the beer is 1) priced to high and 2) Lemon Shandy is not a beer. YHC saw Pigskin at the end of the route but he was running the wrong way. Whitesnake was promised rain and yet it did not happen and Lighthouse had some enlightening topics but YHC was struggling to keep up this morning so i missed most of his guidance on how he has teamed up with Taylor Swift to end world hunger.

    Lunch break over. Have to get back to work.
    v/r
    John (Gypsy) Boles

  • Stoned at WTH 😵‍💫

    6 pax of WTH met at sunrise beside the lake to get Stoned. There was for sure some huffing and absolutely some puffing as we got burned out by the Stones.

    We have work to do: Let’s move!

    Depart Pocahontas middle school at 0530 with a right on Three Chopt. Left onto the path over to Lake Wellesley. Cross over the 1st Bridge and circle up for quick COP of SSH Ukrainian Soliders.

    The Thang: Getting Stoned

    We gather up some nice sized Rip Rap lifting rocks from the lake side. Each pax to perform the below exercises in rotation with one pax acting as timer running to bridge and back. Rinse & repeat x3

    • World War 2
    • Man Makers with Stone
    • Overhead Press with Stone
    • Chest Press with Stone
    • Dips on bench

    Finished up just in time to Indian run back to the AO.

    Total of 2.75 miles and some quality stone work.

    v/r

    John (Gypsy) Boles

  • DR Brunch Club Pre-run

    The call was made and Whitesnake answered. Nice easy prerun around the AO for the morning. Catching up with Whitesnake along the way. A few turns…cross the walking bridge.. up a hill and back to site for some fellowship with the convergence pax.

    SYITG!!

    v/r

    Gypsy