Author: Gypsy

  • 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

  • Brunch club

    Slack post didn’t call all the boys to yard. Solo table for one to enjoy some prerunning brunch.

    All good, I put on the ear buds the newest WESTHOE 2nd F Tuesday book: 12 Rules for Life and started off on an 8 miler prerun.

    Wrapped up up the run and joined the Gridiron PAX right in the middle of a Jack web at 40 Merkins, 36 Air Press and 60ish arm circle.. the rest can be read on Chum’s BB for Gridiron.

    SYITG!

    v/r

    Gypsy

  • Is Pigskin fit for his age?!

    Showed up to WTH expecting a Pigskin beatdown only to find out we were not invited to his OYO Wall Street Journal: Am I fit for my age workout.. Come on man.. Seriously?! You are Pigskin..you have elevated to a singular name status like Prince or Madonna.. we all want to be as fit as you at 71. We show up to your beatdowns knowing damn well we are 20, 30, 40 years younger than you but going to be crushed. You are fit.. don’t care what test you need to take to prove it to yourself.

    So.. while the most Respected of the RVA pax is off doing a fitness test, the rest of of did something a little like this.

    The Thang:

    Mosey to corner of Old Brick and John Rolfe for some easy stretching and SSH. Check it out!! it’s an FNG .. have to give an actual disclaimer. Can’t sue me.. can’t sue you.. can’t sue ur mom.. Yada Yada Yada.

    Head over to Target parking lot for a mile of 7s. Near end is Merkins far end is Jump Squats. 1.1 miles for 7s is exciting.

    TIME TO MOVE

    Over to corner of Broad Street and John Rolfe. 4 corner the long way around Trader Joe’s strip mall. Ab work out on each corner.

    Roll back to AO.

    3.5 miles with some bootcamp.

    COT: SHOW UP TO KNOW.

    Welcome to F3 Gaudi.. Gaudi is a custom home designer.. grad fron UVA ..just moved here to RVA. Married… Has a 2yr old.. loves Golf and long walks on the beach. KIDDING on the beach.. I think.

  • What the Hill!!

    The last will be 1st

    3rd F: was pumped to see Roger Roger back in Gloom with us after an extended IR from an unfortunate Pickleball accident that landed him in surgery. Today was his 1st F3 post since and he crushed a nasty beatdown… and oh yeah.. took us out in an inspired 3rd F COT ball of man.

    Mr Rogers is leading a 3rd F every Tuesday at 7pm at Dunkin Donuts on Paterson and Pump

    2nd F: Grow Ruck.. Nuf said. Either ruck or support. Both are needed.

    Ghost flag event: Westhoe is worried about it.. nobody comes this way. YHC thinks we could take our WTH on Wednesday and take out SOJ.

    1st F: The Thag

    It’s no secret I love my Currahee brothers.. would step out in traffic for any one of them. But damn dudes!! Seriously!! I gave us an out.. was like.. we can do Crazy 8, homage to Handshake since he was suffering with vacation at the beach with pump to Broad routes (sorry to hear about the towed car) or we can do hill repeats since I’m in last min training. Due to the brutal Westhoe beatdowns this week. (Some not posted hint hint Lighthouse.. like the parking deck at WTH).. the Burpeethon at a kettlebell workout.. the pax decided hill repeats… let’s keep this week long beatdown going.

    6 stubborn ass Redwoods took to the hills of Currahee. The plan was Glenn Eagles AYG up and recovering down.. that is .8 miles up .8 back. Rinse and repeat until time. We did one. YHC called an audible at 1st one and we did 3 additional AYG and back on Old Prescott.

    YHC was showing 524 ft of elevation gain and 5 miles.

    Great job men.

    Thank you for let me lead.

    V/r

    John (Gypsy) Boles

  • Currahee Bro-Code

    9 pax showed up and finished together. It was the last Friday of the month meaning Bro-Code route.

    3 I/R did loops of the AO and 6 took off on a COT for a 4 mile loop.

    Thank you Pinto for taking us out in Prayer.

    All done! Let’s go get coffee and Donuts

    Would love to get more creative, but YHC has to get to work.

  • Back with the Pax

    As promised.. No track at WTH for the 5 pax that came to get some good ole fashion run focused bootcamp.

    Ran over to the gazebo at the Goose lake. Did some standard warm ups with SSH, Toy Soldiers, Copper head Squats.

    1st round: Run the Goose loop back to gazebo then do 10 of each Derkins, WW2, Dips

    2nd round: Run the Goose loop back to gazebo then do 10 each of Incline Merkins, step ups, WW2s.

    3rd round: Run Goose loop back to the gazebo then do 10 each of Merkins, WW1s, step up knee ups.

    back to AO.

    Parking lot dash. All Pax did called exercise while one pax ran to end of parking lot and back. Called exercises: WW2s, Bomb jacks, burpees, merkins, Squats.

    Close out with COT.

    v/r

    Gypsy

  • Just a run

    Welcome to Westhoe Running on Friday.

    5.5 Miles and 200+ ft of elevation gain.

    route posted the night before.. ask the PAX if there are any questions.. typical Gomer response… Pigskin mixed stuff up and went the other way around Godwin on his solo bootcamp.. the rest of us headed north on Pump to Church and cut into Barrington to Three Chop. Then back to the AO.

    • Doozy kept both socks
    • Greenbow set a land record
    • Wally did a ball check on all the PAX during COT.
    • Pinto would rather be skiing
    • Hutton still going strong with showing those sexy knees.

    Announcement: last week for shoe drive.. YHC has to big moving boxes already, but looking to fill 2 more.

    SYITG!!