Author: Jim Huddle

  • It’s cold!

    We had 4 times the number of people that we had last week! Roger Roger flew in. White Snake decided to drive in instead of run in. And Homer was enticed by the opportunity to do Burpees, even though it was about 25 degrees.

     

    We went east on Three Chopt Road, around the Goose Poop Loop to the entrance, (15 Dips in cadence, 10 derkins in cadence and 5 Burpees OYO) then North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. We ran the stairs or ramps 4 or maybe 5 times with a stop at the top for 20 merkins and a stop at the bottom for 5 Burpees. We then returned the way we came except we completed a circumnavigation of the Goose Poop Loop. Total distance was about 4 miles.

    Homer won the award for best dressed: fluorescent yellow pants and top with matching black vest. He celebrated by going home and running 8 miles on a treadmill. Glad I didn’t win.

    Circus Maximus tomorrow at 7:00 instead of 5:30.

    Give 2 Give

  • Obstacles in my way

    We began with a mosey while Handshake drove into the parking lot, karikoke left and right in the parking lot, SSHs, IWs, Don Quixote and some stretching exercises.

    Next, we moseyed over to the hill up to baseball field close to the track. Our route took us over the fence to the field twice.

    Jacob’s ladder (run to the top of the hill and do 1 Burpee, back to the bottom and do 5 merkins, up to the top and do 2 burpees, etc. up to 7 burpees.)

    Next, over to the loading dock where we climbed over the railing and climbed back down.

    Next, to the concrete benches and tables in front of the school for 15 Dips in cadence, 10 derkins in cadence and 10 step-ups OYO. Total of three times.

    Next to Pemberton Elementary School wall:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    Over to the Pemberton Elementary playground, Partner up: Partner 1 runs around the track, partner 2 does 5 Pull-ups and then does WWII situps with feet in the bar on the ground until partner 1 returns. After 1 round, we did 5 more pull-ups and ran around the west side of the school checking out the stairs and return to Quioccasin Middle School for bear crawl, crab walk, bear crawl, crab walk, bear crawl, crab walk.

    Ran around the back of the building traveling over some of the stairs to the school back to the west side.

    Went to the benches and did Knee-ups, on the ground for heels to heaven, plank, Travolta’s, back to the starting place in the parking lot for some stretches.

    At the COT, we watched the steam rising off Fireman Ed’s head.

    I’m looking for an obstacle course we can run and the school is so far, the best I can find. We’ll likely do a version of this again, next time I Q.

     

    Announcements:

    TYA’s Forest Hill run, Give to Give, Circus Maximus at 7:00 on Thanksgiving Day.

  • More Merkins

    For the record:

    4 sets of 10 count in cadence merkins: 80

    5 minutes of Burpees: 50

    11s including merkins: 55

    Derkins and dips: 55

    Total Merkins: 240

     

    To the goal line of the football field:

    20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.

    To the other goal line of the football field:

    20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise

    To the parking lot in front of the school:

    20 Russian Soldiers, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    To the goal line of the football field:

    20 squats, 20 Dollies, 10 Stagger arm Merkins and a stretching exercise

    5 minutes of Burpees.

    To the wall in front of the school:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 hands on wall and floor, 15 Donkey Kix OYO

    To the Football field: Bear crawl 20 yards, crab walk 20 yards, backwards run to the start.

    Burpee-bear crawl 20 yards, lunge walk 20 yards, backwards run to the start

    Bear crawl 20 yards, crab walk 20 yards, backwards run to the start.

    On hill leading up to the Football field:

    11s with WWII sit-ups and Merkins:

    On the stadium benches:

    10 Dips in cadence, 10 Derkins in cadence; 9 Dips, 9 Derkins, etc.

    To the parking lot: jump in cadence over the line 20 count, 3 times with a stretching exercise in between

    A couple of minutes of Mary and stretching

     

     

    Announcements:
    Give to Give; log onto F3Nation,

    Forest Hill Run the day after Thanksgiving

    Convergence at Mary Mumford at 5:30 on Thanksgiving or Circus Maximus at 7:00

     

     

  • No Man Left Behind

    My first planned Q at WaThoHuk. ‘We’ went east on Three Chopt Road, around the Goose Poop Loop to the entrance, then North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. ‘We’ ran the stairs 4 times with a stop at the top for 20 merkins. ‘We’ then returned the way ‘we’ came except ‘we’ completed a circumnavigation of the Goose Poop Loop. When ‘we’ got back, ‘we’ ran around the island and then ‘we’ did 20 merkins and called it finis (about 10 minutes early). Total distance was about 3.2 miles.

    The reason no man was left behind? It was just me. Hope someone else shows up next week!

  • Merkin Challenge

    By my count, we did 188 merkins:

    Warmup was 4 sets of 20 merkins (10 in cadence each set) for a total of 80 merkins

    5 minutes of burpees: 50 merkins (10 burpees each minute)

    Countdown from 10 to 1 of Derkins: 55 merkins

    Belly touch 3 times: 3 merkins

    Español palabra al día: ¡Arriba! Up!

    By the way, I have the Q in 2 weeks. I plan to work 69 Burpees into the routine, and some other stuff.

    Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Warmup: Front of school: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Corner Parking lot: 20 Russian Soldiers, 10 Merkins, 15 Crunchy Frogs, stretching exercise

    Warmup: Upper Far Parking lot: 10 Don Quixote, 10 Merkins, 20 Dollies, stretching exercise

    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 12 Dirty?? (I forgot what you called them. Put your hands on the wall the in cadence, move one hand and then the other to the ‘floor’ and back on the wall): People’s chair Muhammad Ali, 15 Donkey Kix OYO

    Upper parking lot: 5 minutes of burpees

    Railing for Dips/Derkins: In cadence: 10 Dips, Hop over the railing, 10 Derkins, 9 Dips, hop over the railing 9 Derkins, etc.

    Up to the grassy area behind the school: Partner up: partner 1 runs to the pull-up bars and does 5 pull-ups and does a belly touch on the way back, Partner 2 does WWII sit-ups. 3 times

    Back to lower grassy area, a couple of Mary exercises and stretches and Time’s up.

    Announcements:

    Gypsy is collecting clothing beginning December 1.

    TYA has a day after Thanksgiving race: starts at 7:00 AM at Shelter # 1 of the Forest Hills Park. Each hour, either run 4 miles on the trail, 5 miles on the road or 10 miles by bicycle. Repeat until you give up. Those who last the longest tend to make around 8 laps.

    Thoughts and Prayers for Hitchhiker. His wife lost an aunt (stroke) and his father-in-law is in the hospital with Covid.

  • Leading from Behind

    Started out by going behind the school, then taking foot path to Maremont, right on Raintree, right on Windbluff, right on Willowick back to the footpath. This ‘block’ is roughly .75 miles.

    Next, we finished the route around the school to Pump road, right on Pump to John Rolfe, left on John Rolfe to Glen Eagles, left on Glen Eagles to Ridgefield. Crossed Ridgefield and stayed on Glen Eagles to Old Prescott, left on Old Prescott back to the school. This section was roughly 2.75 miles. Counting the loop around the school we went about 3+ miles.

    At this point, we were about 3.8 or 3.9 miles. Then we went around the school and added maybe another .9 mile. Total route was about 4.75 miles. Most of the route was either on sidewalks or on non-busy streets.

    Handshake advised me when I used Map My Run to look for the clouds as it rained on us pretty good at the start.

    I led from behind as I’m the slowest, but the pax are very supportive, for which I am grateful. Gypsy ran more than I did because he doubled back to pick me up more than once.

  • WTH Virgin Q

    A thin crowd today for my first unplanned Q at WaThoHuk. Despite the cool weather, Whitesnake was sweating that he was the only one, until I showed up at 5:28.  So, we ran the island twice in case someone showed up (no one did) and then went east on Three Chopt Road, around the Goose Poop Loop to the entrance for some Derkins and Dips. North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. We ran the ramps twice with some stops for merkins, and the stairwell once. We then returned the way we came except we completed a circumnavigation of the Goose Poop Loop. Total distance was about 3.8 miles.

     

    I have the Q next week and am hoping we have some additional attendees. Maybe Roger Roger will land his airplane, Gypsy will wander by or Pinto will put down his beans for a visit.

  • KB Safety

    Light Warm-up. Then KB exercises with some added Burpees and a short run.

    For warm-up; SSHs, Russian Soldiers, Don Quixote, stretch, around the world KB.

    20 Swings,

    20 Curls

    15 Sit and Press

    20 Triceps

    5 Burpees (in honor of Homer)

    20 Rows

    20 Press

    20 Squats

    Run to the end of the driveway and back.

    15 each arm Renegade Rows

    15 each leg lunges

    15 each arm Lawnmowers

    5 Burpees (additional honors for Homer)

    10 each arm one arm presses

    10 each direction Halos

    15 each arm Snatches

    Run to the end of the driveway and back.

    We repeated the above and also about halfway thru the first set before finishing up with about 3 minutes of stretching.

    Whitesnake showed up for the first time at Circus Maximus. We explained to Whitesnake some important safety aspects of kettlebell exercises. 1) Keep your back straight. 2) Keep your kettlebells apart. If two kettlebells hit each other, it can create a spark. Very dangerous if downwind from White Deer.

    Announcements:

    Johnsonville has a clown car to Mt. Trashmore this Saturday for the 5th year celebration of Hampton Road. Contact Johnsonville for details.

  • Hochzeit

    Focus on keeping the heartrate up, upper body work and stretching.

     

    Warmup (in cadence): Ran to goal line of football field: 20 SSHs, 10 Man-maker Merkins, 15 Deep Mountain Climbers, stretching exercise

    Warmup (in cadence): Ran to other goal line: 20 Imperial squat Walkers, 10 Diamond Merkins, 15 Gorilla Jacks, stretching exercise

    Warmup (in cadence): Ran to Parking lot: 20 Lunges, 15 Peter Parkers, 15 Knee ups, stretching exercise

    Warmup (in cadence): Ran to area near pickle ball courts: 12 Don Quixote, 10 Merkins, 15 American Hammers, stretching exercise

    Playground for 7s: Pullups and Knee-ups at bridge: plank up and pulled plug before everyone finished

    Ran to the wall near parking lot: 10 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall: 10 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall: 10 Lalannes (People’s chair) in cadence, 10 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Wall: 12 Dirty?? (I forgot what you called them. Put your hands on the wall in cadence, move one hand and then the other to the ‘floor’ and back on the wall): 15 People’s chair Muhammad Ali in cadence, 15 Donkey Kix OYO

    Using curb: 20 ‘happy feet’ 3 times with 10 count in-between

    Ran to lower soccer field: Jacob’s ladder to top of hill

    Soccer field ‘goal line’ and next line (about 30 yards apart): Partner up: Start off opposite lines, bear crawl to the middle and 10 hand-slap merkins. Mosey back; 3 times

    Ran to fence beside field: 15 pole smokers (in cadence)

    Stands beside football field: 10 (double count) Dips, 10 (single count) Derkins, 10 Bulgarian (double count) split squats for each leg: next 8, then 6 then 4 then 2

    Ran to wall beside Parking Lot: 10 People’s chair air press, 10 donkey kix: 3 times

    Parking lot for 2 minutes of stretching

     

     

    Today is Byproduct’s wedding! (Hochzeit is German for wedding). Hope it does not rain as this is an outdoor wedding. Byproduct brought 2 FNGs (his brothers in law) from Albany, NY. Always great to have visitors!

     

    Announcements:

    Freed to Bleed blood drive: October 20 (a Wednesday), 11 days! We are now at 17 and hope to get to 40. You can sign up on RedCrossBlood.org and for donate blood, type in F3 in the space for find a drive. Ours will be the 2nd one that comes up.

     

    Blood Drive is at Good Shepherd Lutheran in Midlothian (south of the river). Time is 10 to 3. We obviously need more donors and we’re not picky. Donors do NOT have to be F3 people. Spouses, significant others, family members, friends, acquaintances, etc.

     

    We also need volunteers to sign people in and to ‘close the place’ out at the end of the drive.

     

    Finally, we need people to promote this. Please announce at all the AOs.

     

    The need for blood is always there but a blood shortage is more of a problem today due to Covid, which has caused a lot of donation cancellations.

    Also: we moved the ‘afterworkout’ fellowship to the Starbucks on Broad and Lauderdale.

  • It sure is dark here

    We stayed ‘on-campus’ and focused on keeping the heartrate up, upper body work and stretching.

    Warmup: Upper Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise
    Warmup: Lower Far Parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise
    Warmup: Upper Parking lot: 20 Lunges, 10 Peter Parkers, 15 Crunchy Frogs, stretching exercise
    Warmup: Lower Far Parking lot: 12 Don Quixote, 10 Merkins, 20 Dollies, stretching exercise
    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO
    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO
    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO
    Wall Courtyard: 12 Dirty?? (I forgot what you called them. Put your hands on the wall the in cadence, move one hand and then the other to the ‘floor’ and back on the wall): People’s chair Muhammad Ali, 15 Donkey Kix OYO
    Railing for Dips/Derkins: Single count: 10 Dips, 10 Derkins, 9 Dips, 9 Derkins, etc.
    Far Parking Lot: Line Jump: 20 count in cadence, stretching exercise, 3 times
    Upper Parking lot: Partner up: Start off from each side of the parking lot: bear crawl to the middle and 10 hand-slap merkins, mosey back. 3 times
    Up to the grassy area: Partner up: partner 1 runs to the pull-up bars and does 5 pull-ups, Partner 2 does Squats. 3 times
    Back to lower parking lot and Time’s up.

    Announcements:
    Blood Drive October 20 (Wednesday) at Good Shepherd Lutheran Old Hundred Rd, Midlothian, VA 23114 from 10:00 AM to 3:00 PM.

    We need donors and volunteers. Sign up on RedCrossBlood.org and search for ‘F3’. It’ll likely be the second one that comes up. If you want to volunteer, you can send me a note on Slack.

    As of now, we need 1 more to help set up (from 8:00 AM to 10:00 AM), 4 to sign-in (9:45 – 12:30 and 12:15 to 3:00) and 3 to take down (3:00 to 5:00).

    We have 6 donors! We are looking for a TOTAL of 40. Please sign up!