Author: Roger Roger

  • WTH Orbital

    7 pax showed up for a 3 mile run and bootcamp that sprawled from Pocohontas to short pump park and back.

    Mosey to the cement pad

    Warmarama-

    25 SSH

    20 helicopters

    10 Don Qs

    10 merkins

    10 crunchy frogs

    25 LBCs

    Mosey to short pump park on a meandering wet path through the woods across from the Village. Once we hit the splash pad we stayed dry for 5 compounding orbital runs staying in stride. 

    Round 1: 

    10 merkins run an orbital

    R2:

    10 merkins

    20 dips run an orbital

    R3:

    10 merkins

    20 dips

    30 squats run and orbital

    R4: 

    10 merkins

    20 dips

    30 squats

    40 LBCs (orbital)

    R5:

    10 merkins

    20 dips

    30 squats

    40 LBCs

    50 flutter kicks (orbital)

    Mosey around short pump elementary to do a little new car shopping at Nissan then mosey to the flag.

    A couple extra orbitals and run backs completed 3 miles and the clock measured 2.92 and 6:15 on the nose for an expertly timed beatdown!

    Thanks for letting me host! SYITG

  • Wellesley 5k tour

    Wellesley 5k 

    The healthy pax incurred a 3.4 mule run with bootcamp around the Wellesley lake.. 7 pax showed up on this beautiful morning and said whos the Q. Of course they stared at me and said since you been AWOL for so long. Needless to say we dove in and here’s how it went:

    The Thang:

    Mosey over a mile to our first stopping point down the hill and into the basketball courts near the lake. 

    Warm-a-rama: 

    Don Q

    Helicopters

    Plank

    Merkins

    Stretch x 3

    Partner work out x 6

    Partner 1 runs the hill partner 2 squats 

    Second set: 

    Ben Hurleys on the basketball goal while other partner runs

    Quick fico score countdown to reveal we’re all approaching the 700s.

    Mosey to stopping point 2

    Wellesley gazebo for a scenic dip

    25x dips OYO

    Mosey to the flag taking the scenic route around the lake for.

    Flag pole stretches followed by  American hammers and LBCs to cap the 3.4 mile trot.

    Enjoyable morning gents thanks for letting me host! Felt good to be back and see everyone! also in all humility the Q fell down the massive hill climbs 3x. Always sunny and always humble! SYITG

    Announcements:

    Gomer Pyle Thursday extra ticket to watch an event

    Jun 4 bucking ham trip leaving at 5:30 to workout with folks in Dilwyn

    Blood drive see slack or reach out to pigskin 

  • Loopy

    We had an exceptional morning out at Curahee! The pax showed up on this fine morning to put in some miles. The route was altered by Roger Roger to include 5 loops for the 5 mile group and 2 loops for the 4 mile group. With some doing 5.5 miles and some logging 4.5 miles. YHC covered 5.2 miles with the rest of the pax.

    The route- leave Curahee with a left on pump rd, left on sancrest, left on winding ridge, continue straight across falconbridge weaving our way through hickory ridge and back across falconbridge into willow glen, continue straight and it hits the loopy hill around logwood cir. 4 miles equals two .4 mi laps. 5 milers complete 5 .4 mile loops then the reverse back to the AO.

    The temperature was fantastic and the company was even better.

    Announcements:

    clothes and shoe drive get them to Gypsy.

    Halfway house workout tom. No cursing follow guidelines given in slack

    pinto Christmas party tomorrow (open invite to our F3 folks- contact pinto

    Thanks for letting me host!

  • Crown G 5.0

    4 warriors came out to a beautiful morning at Curahee for what started out as hey we might get lost on this route, but in the end all roads were expertly navigated on this 5.0 mile tour of the west end!

    The Route. RT Pump, RT crowncrest, LT brookmont, RT Cox, LT Turtle Creek, straight through the light onto Flintwood, RT Falconbridge, RT HickoryRidge, RT Sancrest, RT Pump and back to the flag!

    Thanks for listing me host this hilly adventure.

    Announcements,

    Shoe Drive, Clothes drive (business casual)

    Thanks,

    RR

  • Complex 11s

    4 gloom warriors stumbled into WTH on a fairly chilly morning not knowing what to expect from YHC.

    The pax warmed up with about a mile trot to the entrance of the apartment complex and into the heart of the complex where we did some dynamic stretching for the warm-rama.

    Warmarama-

    Dead man hang

    right side

    left side

    right foot across then flapjack

    The Thang:

    11s on the straight away in the center of the complex to include squats and merkins.

    We then took a sightseeing tour around short pump which included a DD sighting, T-Mobile, new eye wear and some car shopping to end the tour.

    mosey back to the flag for 2 mins of stretching!

    thanks for letting me host today!

    Announcements:

    Shoe and clothe drive. Return or coordinate to get items to Gypsy. We had 101 pairs of shoes last year let’s beat that number!

    thanks,

    RR

  • Turkey Fog

    3 PAX rose up early for a bro-code 5.7 mile trot that meandered through the West End neighborhoods. We stayed together and dug deep while working off that chocolate, pumpkin, and apple pie we indulged in. It was a beautiful morning for a run. Orien was out and the stars were bright! As we went down Pump rd into Waterford and around the lake back to the flag via pump rd. Have a blessed weekend everyone! Thanks for letting me host!

  • Parking Deck Fun

    3 gloom warriors approached WTH with a can do attitude. One warrior did extra credit by running to the AO and then home. 

    The thang:

    Mosey to the cement pad for a little Trader Joe’s for Warm-a-rama:

    20X SSH

    10x Don Q

    Plank 1 minute

    Wilson’s 

    Fudd

    LBCs

    A quick jog to the Parking deck where we did 7s to the top in hopes of a morning sunrise, but the cloud covered sky prevented the view, but at WTH it’s always sunny and 70.

    7s included squats and merkins

    Run to the start for 25xWW2s

    7s back to the top which included Ball dippers and Burpees

    Run to the bottom of the parking deck for 50 flutters

    Mosey a couple alleys on our way to the gazebo for 50 dips. A couple of Bernie sanders legs were thrown in on the way.

    Complete the mosey back to the flag for dynamic stretching and 2 minute cool down.

    Thanks for letting me host today!

  • Short Pump Orbital

    4 early morning warriors stumbled into the parking lot of WTH for this 3.6 mile beatdown and it went something like this:

    The Thang:

    .9 mile trot to short pump park where we did the Warmarama-

    20xSSH

    Dead man hang

    10xDon Quixote 

    1 minute plank

    Wilson’s 

    Fudds

    10xmerkins

    The thang:

    10 laps around the orbit in a holding pattern from the splash pad around the perimeter.

    1 lap 25 WW2s

    2 laps 50 Flutters

    3 laps 25 merkins

    4 laps 75 lbcs 

    Mosey back to the flag via Midas and a little car shopping!

    Thanks for letting me host. 

  • Rolfe Run

    Curahee route:

    Four Pax members showed up to take on this run I like to call Rolfes run as we embarked on a series of elevation gains to reach 233 ft up and 172 feet down with an average pace of 8:28 a mile and 170 SPM. The rolling hills definitely add a challenge to this route.

    All Pax members opted out of the 4 mile loop for the longer distance 5.3. It was a good time!

    4 mile route will be right turn pump rd. Left ridgefield, right copperas ln, right Little league drive into the parking lot and the reverse back to the flag.

    5.3 mile route on the way back will turn left onto John Rolfe, Right Turn on Ridgefield green way cross onto Rolfield, RT Colonist, Left Rolfe way, RT John Rolfe, Rt Ridgefield, Rt Pump and back to the Curahee.

    Thanks for letting me host today pax.

    SYITG

    Roger Roger

  • Core 4

    With a last minute, who’s coming to WTH at 9pm? 6 warriors rolled into the parking lot hot ready to find out what’s in store for them from a RR Q. After 4 weeks of absence from sick family to vacation and pushing the reset button YHC was ready to roll minus the hey your “cadence” is rusty as usual it went something like this:

    Warm-A-Rama

    Mosey to the concrete pad about half mile away to engage in a light duty Warm-a-Rama in which the PAX engaged in:

    Dead Man Hang

    25x SSH

    15xArm Circles 

    15xReverso

    15x Suzanne summers (both legs)

    The Thang:

    Core 4- four massive long distance corners to incorporate core exercises throughout. From the concrete pad we mosied to the corner near the beauty parlor of ULTA for our first corner which incorporated 25 WWIIs. The second corner was to get a sammie at JJs freaky fast where we did another 25 WWIIs. A quick glance at Dave and Busters for a failed attempt at a game of ski ball as we mosey to corner 3 at the end of the Village for 25 more WWIIs. The last stop on this large core 4 was the corner of John Rolfe with a scenic view of the retention pond.

    Mosey to the pad for 25 OYO Plank Jacks and off for round 2.

    Same corners= 25 2 count Flutters

    Back to the concrete pad for 25 2 count Mountain climbers OYO and on to RD 3.

    RD 3 we complete 50 LBCs on our 4 corners then a mosey back to the bus loop for 2 laps to complete the tour at WTH.

    The mumble chatter was high with 4 different GPS calculations on the table. Since YHC was Q and Iwatch  was counting we will throw out the 3 other mileage counts and say we did 4 miles on this massive Core 4. In all reality Pigskin held the correct distance at 3.4 miles. 

    YHC will fix cadence and stop the distance counter on exercises! 

    Thanks for the Q gents! SYITG


    Lots of prayer requests/takeaways-

    prayers for Jennifer

    BRR they launch tomorrow

    illness and those grieving

    school starts today (pray for our teachers and students)