Author: Gypsy

  • That sucked

    Hi all.. hope all is well. My ego is still recovering fron another WTH beatdown. Every once in a while you have to break out an old beatdown that sucked.. Welp.. the WTH parking deck is just such an occasion. It’s super simple on paper but not in execution.

    4 pax joined in.. disclaimers given and off we go.

    Mosey from AO at Pocahontas Middle school to Short Pump Back St 4 story parking deck.

    COP: some SSH, some IW, some windmills

    The Thang: The Parking Deck (WIB)

    Do 20 of call exercise at top of each ramp and the flat turn until you get to top then run to bottom and circle back for the 6. Do 3 times with different exercises.

    called exercise: Round one Merkins.. Round 2 WW2.. Round 3.. Jump Squats.

    Run back to AO.

    Over all its 3.5 miles, 120 merkins, 120 WW2, 120 Jump Squats. … oh dang. I just had a hell of an idea thinking of my my buddy Attila Gridiron workout.. next WTH parking deck will be compounding.. OUCH!. YUP. it’s gonna happen.

    Ok.. I’m done. Have a great day. Love y’all. Call someone you haven’t heard from like Probation or Carmax or Easyride or your long lost uncle.

    Until next time. SYITG!!

    One last thing… the sun rise from the top of the parking deck at 6am IS AMAZING.

  • It’s all made up anyway

    3rd F event for April: CPR class on the 25th and 26th.. its 2 hours on one night and its free for you.
    sign up on the Monthly challenge sheet.

    2nd F events: LOTS of them.. HDHH in each Nano region every other week. Lunches all over RVA. CSAUPs here and there.. Coffeteria, etc.. get engaged in something other than the 1st F.

    Attila had a great take out today in the COT. It hit home buddy.. thanks

    1st F: The Thang
    the PAX ran in circles, farted, made fun of each other, YHC called exercises and did something totally different. Handshake pointed out that YHC called an exercise and did something different…watched Pigskin go beast mode pushing a 35lb skid plate around a parking lot,, Senior Frog sprinted 25, 50, 75, 100 yards in the made-up Beast/Michigan thingy, Pinto and Honeydo decided 10 mins in that a coffiteria was better than another set of 11s with step ups and Carolina dry docks and went to Starbucks… while Light House went OYO watching Pigskin with an AMRAP of Plank, Side straddle hops, Squats, Merkins, LBCs, calf raises, and Merkins.

    COT: All-in-all a typical Heart Break Ridge, 45 mins of staying in motion.
    Love these guys and glad they hold YHC accountable. If it wasn’t for this crew I’m not sure I would have made it through 2022….it was a rough one and the shield lock kept me going when i was ready to call it over.

    Thanks for letting me lead today.

    If you read this far: Take the next 5 minutes and text call someone you have not seen in a while…. it may be just what that person needs to get through the day… (it was for me when I got that call.)

    v/r

    John (Gypsy) Boles

  • PRE-BLAST!! CPR class: Limited spots open

    Gentlemen of RVA F3
    We have been presented a limited availability opportunity for 12 of us. (only 6 per night and only open to F3 RVA Pax to start off with due to very limited slots)
    We will work on setting up another round soon if there is interest.

    • What: CPR certification class
    • When: On April 25th and 26th from 6 to 8PM
    • Where: Trinity United Methodist Church: 903 Forest Ave, Henrico, VA 23229
    • Cost: ZERO dollars.. (F3 RVA PAX have pooled together to cover the cost.)
      Just your 2 hours of time to potential save a life one day.

    Sign up sheet is the F3RVA monthly challenge sheet. https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing

    T-Claps to Flatline for identifying the instructor and Gomer Pyle for securing the location.

    V/r
    John (Gypsy) Boles

  • WTH!! 4 Corners

    Great morning for a run focused bootcamp.

    3.5 miles and some good ole fashion beach body sculpting along the way. Everyone arrives on time except the pax that said he would Q today. No worries. We are all vets at this now.. away we go to for the WTH version of 4 corners.

    Warm up mosey from Pocahontas middle school to corner of Old Brick and John Rolfe.

    COP: Ukrainian soldiers, Ab Bogota, Big Arm circles.

    The Thang: 4 Corners.

    The Route:

    • John Rolfe to Broad
    • Broad to Brownstone Blvd
    • Brownstone to Perch Ln (over to Old Brick.
    • Old Brick to John Rolfe.

    1st round upper body (at corner 1 and 3) 15 Merkins (corner 2 and 4) 15 Carolina Dry Docks

    2nd round core (at corner 1 and 3) 20 LBCs (corner 2 and 4) 20 WW2

    3rd round legs: (at corner 1 and 3) 30 sumo Squats (corner 2 and 4) 30 Bomb Jacks

    4th round the natural (at corner 1) 15 Burpees (at corner 2) 15 Merkins (at corner 3) 15 WW2 (at corner 4) 15 Squats.

    Times up.. let’s mosey back to the AO.

    All accounted for. Count off.. Nameoramma… TAPs.

    ANNOUNCEMENT: Flatline and Gypsy are working on getting 2 CPR class together for the April 3rd F event. More to come.. but the dates are 4/25 and 4/26.

    v/r

    John (Gypsy) Boles

  • Speeding tickets, Andre the Giant, and Economy

    Just a few random topics at the Currahee weekly meet up for miles in western westend/short. 2 dogs and 9 pax held each other accountable for beating the fart sack today. I tossed out a few roads that don’t meet up…the PAX corrected the names of the roads since they know I always mess them up and away we went.

    It was the hilly Raintree route. Close to 400ft of elevation gain in 5 miles.

    Have a great St. Patrick’s day.

    Call a pax you haven’t seen in a while, it may be exactly what he needed to get through the day.

    Consider the thoughts of someone that are different than your own. You grow through learning something new, not adhering to what you already believe or know.

    v/r

    John (Gypsy) Boles

  • CURRAHEE Bro-Code

    The regulars know the route and rules of Bro-Code at Currahee. It’s a big 4 mile square that the Rabbits turn back for the Clydesdales at each turn.. all start together and all finish together. Mubblechatter the entire route.. learn more about each other, our kids, work, trials and tribulation. Favorite day of the month is last Friday because I know the Bro-Code crew will be there in the Gloom.

    no Q, no leader, no followers.. just a singular solid PAX today.

    v/r

    John (Gypsy) Boles

  • Fat Tuesday

    Nothing to see here..  just a bunch of pax doing some exercise while talking about Riding your Mom’s bike…. Clydesdales cuddling, Guys from West Virginia winning dunking contests Honeydo’s lunge form..
    oh wait… that was all Handshake talking about stuff.

    It was good to back out in the Gloom with the bootcamp brothers.  Not gonna lie, my runners arms have seen slim to no work in almost 6 months.. full focus on running has made me faster for running races, but i am far less fit than i was this time last year.  while i was struggling to complete Merkins and Pull ups the rest of the pax was bat flippin the work out today.  Great work by all.. I have lots of work to do to catch back up… and it all started today.

    How does that saying go.. You can either start it one day or make today day one.

    The Thang:
    0530 Pigskin comes rolling in on 2 wheels
    0532 Disclaimer and we mosey to the Black top behind the school for COP

    COP:  I.W, SSH, Plank to warm up

    1st Event: 4 corners (each exercise completed to 15 then run to next corner.)

    • Round 1:
      • Corner 1: WW2, Corner 2: Flutters, Corner 3: Reverse Crunch, Corner 4: LBC
      • Corner 1: Squats, Corner 2: Jump Squats, Corner 3: Lunges, Corner 4: Sumo Squats
      • Corner 1:  Merkins, Corner 2: Wide Arm Merkins, Corner 3: Carolina Dry Dock, Corner 4: Diamond Merkin
      • Corner 1: WW2, Corner 2: Merkin, Corner 3: Squats, Corner 4: Burpee

    Mosey to the hill
    2nd Event:  Heart Break Hill Triple check
    3 PAX of 3 pax for 3 rotations1 does WW2s, 1 pax does Squats, 1 pax runs to bottom of hill and back.  Swap until all pax have completed all items 3 times

    Mosey around the track to the pull up bars.
    Ring of fire pull-up addition. (Twice)  Each pax holds plank while others do 5 pull ups in a rotation fashion until your turn.

    Mosey around the track to the bleachers.
    15 dips, 15 2 count flutters, 15 American hammers
    22 dips, 22 2 count flutters, 22 American hammers
    30 dips, 30 2 count flutters, 30 American hammers.

    Mosey back to launch.
    On your 6.. hold feet 6″ off ground until 6 is in.
    60 seconds of Flutters.

    All Done.

    Thank you guys for coming out and pushing me today.  i appreciate you all.

    SYITG!! I’m going to bed now.. getting up at 530 is rough and i have WTH guys to see tomorrow.

    V/R
    John (Gypsy) Boles

  • 23/22 Splinterval

    Nothing to really write home about on this one.. it was a 23 minutes out and 22 minutes back route.. you v you on pace.

    Doozy lead the way to Tuckahoe Park and still managed to get “lost” on way back.. the PAX concensus was he wanted that extra 1/2 mile.  Mr. ROGER split early, Roger Roger fell and ripped his new pants, Bluemoon and Pigskin took point on the Broke-dick brigade, Handshake took us out ..

    Situation Normal on the western front of F3 RVA.

    Route:

    • Right on Pump
    • Left on Ridgefield turn around at 23 mins
    • Right on Pump.
    • Left into AO.

    V/r

    John (Gypsy) Boles

  • Happy Birthday Lighthouse: Running and Donuts

    Final Bro-code run of the year brought out 9 pax and 3 four legged regulars.

    standard Bro-code route with COT along the way. Got to show to know.

    Currahee is getting pretty regular at Dunkin donuts for conversion and fellowship. If you are on the IR, come for a walkabout and stay for the coffee.

    love my Currahee pax brothers.

    Pray for peace in Ukraine

    Lots of announcements on Slack. 1st, 2nd, and 3rd.

    SYITG!

  • Great day to be a duck

    What rain??

    Put a hat on and let’s go.

    2 routes today.

    Gypsy 4 mile taper run and Gomers 5 miles (that went 6). Lots of great conversations and fellowship. Not to mention the 2nd F at Dunkin afterwards with most the pax.

    Mubblechatter is always great at running AOs.. but you gotta show to know.

    Lots of 2nd F and 3rd F events coming up. Check Slack for full details

    SYITG!!