Author: Whitesnake

  • You’re going the wrong way!

    Pigskin is a menace. He thinks he is slow so wants to leave early. I tell him left on Pump. When the group leaves, Gaudi and I see what looks to be him going left on John Rolfe. Not totally sure, I sprint to catch up. Thankfully it is him and now I am exhausted. The group thankfully follows and we go right onto Pump and get to my intended destination, the North Gayton Baptist Church, the long way.

    Somehow, Pigskin is behind us again so we do WW2 until he arrives. “I thought it was on the left?” he jokes. We then do Heals to heaven and reverse crunches before some arm circles and helicopters. Then we do a triple check where the timing runs the horseshoe parking lot and the partners to HRM and Jump Squats. When done, we head back home with a detour through Short Pump Park with instructions to do 5 burpees before the path to the woods.

    While half way through the woods, I circle back for Pigskin. I have no idea where he is. Thinking he went home a shorter way, I head back to the flag. Then here comes Lighthouse, Banjo and Mr. Rogers headed back for the six. “Have you seen Pigskin?” I ask and they say “No” and they head further back for him. Eventually they give up and meet the rest of the group at the flag. Where is Pigskin? He is running the bus loop with Gypsy, who headed back with Pigskin via Three Chopt.

    Did Pigskin do his 5 burpees? Of course not, so we all did 5 burpees (including him) as penalty. He’s a menace to society. But thankfully he is an F3 menace. 3.1 miles total and we did not lose Pigskin. Another successful Wednesday!

  • Smooth skin for life, guaranteed

    Five went Deep this morning and had some difficulty coming up with exercises by letter. Before we got there, we did some warmups in the school parking lot, moseyed into Green Gate with ten merkins at each of the first five lights and then went to another parking lot for 11’s of WW2s and Dips. Then we moseyed closer to Broad Street to stop at Seymore’s favorite store, Milan Laser Hair Removal.

    Each Pax was challenged to pick an exercise that spelled Milan. We started with Merkins, Imperial Walkers, Lunges, APDs and then we got stuck on “N” and did a 5 burpee penalty. Seymore started to show signs of either creativity, laziness or needing hair removal with attempting to create Nevada Prom Dates. It was rejected.

    We then went next door to Attila’s favorite, Blue Cow Ice Cream. The challenge this time was Blue Cow. We started with Burpees, LBCs, Ukrainian Soldiers and then Seymore said Energetic Deadman’s Hang, which I vetoed, and we did Elevated Merkins instead. Followed that with Copperhead squats and then did Outlaws and Wide Grip Merkins. We moseyed to the main drag and on the way back took the Wong’s Tacos challenge. The main challenge is me remembering what we did.

    The pax came up with Wide grip merkins (repeats allowed), an “O” I can’t remember, Nine merkins, some sort of G exercise, SSH or Squats, we got stuck at “T” and had penalty burpees, Alphabet Flutters (spell the alphabet with your feet), Crunchy Frogs, Overhead Press & Side Lunges. I wish I could remember more but at least Seymore has “Smooth skin for life, guaranteed”

    We then went back to the flag did a little Mary and ended on time.

    Reminder: Lunch Tuesday at Joeys.

  • After school games

    Is it possible to have fun while doing a Kettlebell workout? What happens when 15 adults who usually act like children are now told to play games they may have played as children? What’s Frogger? (Question asked by Lighthouse). Answers to follow.

    After some warmups, we started with a game of Red Light/Green Light. Whoever was “It” got to pick the exercise everyone had to do while walking to reach “It”. Get caught moving when “Red Light” and you back to beginning and do some burpees and start over. After ~8 rounds of this with different exercises (curls, overhead presses, squat walkers, waiter carry, etc), we moved on. It was a 6 out of 10 on the Fun-O-Meter.

    We circled up and did some abs (sit n press and hammers) then got up and walked past the coffee station for another game. We played Kick the Can. Regular tag with all the bells in the “jail”. Get tagged, go to jail and do some exercises. “Free” player kicks the can and everyone escapes. Byproduct falls 30 seconds in trying to tag people and it went down from here. It was a 9 out of 10 on the “What was he thinking?” meter.

    Everyone lines up at the curb while I grab the speaker. Count off in 3’s, each group gets a different exercise and does it from curb to curb: lunges, rifle carry or death crawl. I play the theme song while we play Frogger. Everyone gets to go and people doing exercises rotate through the 3 exercises after each attempt. Lighthouse goes first and has no idea what Frogger is. He learned quickly. 10 out of 10 in the “Video game re-enactment at Circus Maximus” scale.

    Circle up for more abs, go back to the flag. Have a minute left and in honor of Handshake’s F3 anniversary, finish with 8 burpees.

    Announcements: Lunch next Tuesday at Joeys, Volunteer opportunity this Saturday 9-1:let L Woods know if you can make it.

    All I proved is that 45 minutes can go fast when everyone is confused.

    As the weather gets better, please remember:

    In the heat of the day, I hang my head down low, and hide my face from the sun, through the light of the day, until the evening time, I’m waiting for the night to c.c.c.c.come!

  • Loreine is a new bro

    It was Brocode Friday and nine of us did the Lake Loreine route brocode style. You can brocode anything and not just repeat the same boring route every month.

    Copperas can suck it!

    Upchuck’s car was also there but we never saw him and Handshake also did something until his bowels told him to leave.

  • Peckerpants

    Sometimes you can Q with one idea. After we sprinted to the Roger Roger pad and did some warmups, I brought us to the park path entrance for some 11’s. We did jump squats and merkins between the path entrance and the end of the woods. After a few rounds and realizing 6 miles would take too long, I changed the distance to be between the pavilion and the end of the woods. With an on the fly modification to finish the final ten merkins back at the entrance, we then moseyed back home. Total 3.5 miles.

    We also had two ruckers who went West on Three Chopt and back.

    It is still dark out so good to have some headlamps, reflective vests and Salt Licks crotch to show us the way.

  • 15 is the loneliest number

    Seven of cutest couples from the west and their lonely therapist spent an hour on Saturday working things out.

    After some warmups, we split into two groups. They faced each other and some thought they would be competing against the other group. But instead, they found their match made in Pouncey Track and spent the next 50 minutes getting to know each other better.

    The first session was at the courts and three rounds of partner wheelbarrows with ten derkins. That was followed by a ladder where the partners rotated with burpees while the other watched and did squats. 10/8/6/4/2 burpees. Partners watching commented on form and the lack of communication. I was by myself…

    We then went to the gridiron and got a little kinky with couples partnering with another couple. One couple ran to the sideline and back while the other did booyah merkins. We did this 3 times. I was able to join a threesome so got some action for once.

    We then moseyed to the lower field and I tried to motivate the couples to get closer. It only worked for Piglet and Fireman Ed. Each couple was given the option of a partner carry to the sideline and switch coming back, or run to the sideline and do ten burpees. One couple made the brave choice. No one asked me to carry them.

    Couples need to learn to fight through the storm. We hit the parking lot and did an eye of the storm with the only caveat that the partners needed to stick together and had to decide who would do the 5 burpees in the middle each time. Exercises were mountain climbers, jump squats, HRM, PLTs. Negotiations for burpees were calm and progress was made. I glommed onto another couple. Not sure I was welcome.

    But, now the real couples challenge came. At the front of the school, I broke up some couples so we could do a triple checks. There were no tears but definitely some shock. Triple check was balls to the wall, WW2 and the timer ran around the soccer goal and came back. Three-ways worked best for me today.

    I let the couples all get back together and I led all by myself. There may have been an embrace or two but not for me. We then went back to the Gridiron and did the most popular F3 couples dance: a Dora. 100 merkins, 200 WW2 and then time was called before we could do 300 flutters. I sort of did this by myself.

    But we had 5 minutes to circle up and do flutters, APDs and ended with 14 merkins. Happy Valentines Day!

    We had a FNG Matt who is from Harrisonburg and Piglets brother-in-law. He works in radio construction and is now WKRP. Half the group knew what that was from, the other half has some research to do.

    Frozen Triangle next week!

    Maybe you and me
    Were never meant to be.
    Just maybe think of me
    Once in a while.
    I’m at WKRP in Cincinnati.

  • Counting Deep

    Five pax came to either sled or workout. After some changing of shoes, the workout started. We went to the lady pavilion for some warmups and then moseyed to the poles and door #13. We did a routine of 13 pole smokers, then moseyed to door #14 for 14 merkins, then to the lady pavilion for 15 dips (yes, Attila, there are benches there) and to the last door on the cleared sidewalk for 16 two count balls to wall toe taps. We then went back and did 15, 14 and finished at 13. Then we did it again.

    We then hit the bus loop and the nine light shuffle with 15 jump squats and 30 single count mountain climbers at each light.

    Then we did another round of 13/14/15/16/15/14/13.

    Finished with ten minutes of Mary which included reverse crunches, dollies, rosalitas, flutters, HRM, shoulder taps, 5 burpees and some stretching.

    Sledding sounds like fun but my scout determined that would not be a good idea. But Tater did look cool in snow pants.

  • Circle the Wally’s

    Seven brave souls and a lean looking Wally went hunting for Huntwick. Similar to being cuckoo for Cocoa puffs.

    We first needed to hit the ATM so we went to Wells Fargo and did some warmups.

    We then went down Park Terrace and took the second left into the Huntwick neighborhood. We split into two groups for some triple checks. Each group went a different direction to run a different circle. First triple check was merkins and WW2, timer ran the circle. Groups then switched sides and we got a little more than 2/3’s of the way through a another triple check of jump squats and flutters.

    Time to head home. Actually, left two minutes late. Got 2.8 miles in. Seems like all we did was run but somehow ended up a bit short. Too many warmup exercises? I will do better next time. No one circles the Wally’s like the WTH crew.

    Get to the Bridge this weekend before the snow comes and ruins everything! Pigskin is leading so reach out to him.

    Frozen Triangle on Feb 7th may be the next time you can leave your house after this storm so plan on being there!

    Gumbo leading Circus tomorrow. Coffee and Gumbo always a great combination. Hope to see you there!

  • The Nine-Pole Shuffle

    Six warriors made it out to the Deep for some pole work. They were looked at, touched and counted. Want to learn more?<

    We started with a well protected warmup of squats, DQ, Ukrainian Soldiers, Arm Circles, Helicopters, Flutters, Freddie’s and Merkins. We then moseyed to the bus loop for a Nine-Pole Shuffle.

    Run the circle and at each of the nine lights do 20 squats and 10 merkins. Run another lap to count the lights. Do another shuffle the other direction with 30 LBCs and 15 2-count hammers at each light. For you English majors, that is 180 squats, 90 merkins, 270 LBCs and 135 2-count hammers.

    Organize for a triple check of poll smokers, jump squats and run to the second light for the timer, 2nd round run to the third light and then for the final round, run a lap.

    Do it again with a different group and sticking with the second light for the timer for all 3 rounds. Exercises are merkins and HRM.

    Mosey back to the cones for a dead man hang, some cherry pickers and shoulder taps.

    The Deep was pretty this morning but I was a nice Q and kept us dry. Attila broke his 22 week streak. Flo is now in charge with 6. Fitting that someone named at the Deep has the streak.

    The Bridge is this weekend with Pigskin. Please join him!

    Frozen Triangle is the 7th. If it rains, Upchuck will hold an umbrella for you.

    Have a great week everyone!

  • This is Gridiron

    Time to get back to the gridiron this week and make sure we aren’t getting too used to the soft playground or dry turf fields.

    After a brief parking lot warmup of mostly SSH until we almost got run over, we hit the football field and stayed until the end.

    Started with some more warmups in a circle and then we continued with a warmup of a ten yards bear crawl, ten yards broad jumps, ten of high knees, ten of butt kickers and then we ran the rest of the way.

    From the other end zone, we did a burpee ladder. Ran ten yards and back and did ten burpees, then to the twenty and back and nine burpees, and so on. We stayed together and ended with 55 burpees and 1100 yards of running.

    From the nearest corner we started a full field four corners: ten merkins, twenty hand release, 30 heals to heaven and 40 SSH. The first time we stayed together. We did it one more time and everyone was on their own and would finish with SSH until the six joined.

    We then went to the midfield sideline for a triple check. Timer ran from sideline to sideline and did 5 burpees, partners did jump squats or WWIIs.

    With ten minutes left, we did a quarter pounder of merkins (25), squats (50), single count mountain climbers (75) and SSH (100). Run to the yardline of the count, do the exercise, bernie back each time.

    Circled up for little Mary of LBCs, Hammers and reverse crunches. And then ended with five more burpees. The pax jumped for joy when they heard that.

    Lots of SSH since Gomer and Blue Moon were out. We did 75 burpees and covered about 2 miles too.

    Great seeing Rosie come up North and to see Banjo at his first Saturday workout. Prayers for Gomer and his team in Honduras & prayers for the Bond family.

    Go the Bridge next week with Pigskin. The more the merrier.

    And I’ve made up mind, I ain’t wasting no more time.