Author: Whitesnake

  • Old Snake Smell

    Seven beautiful men ran to the newish Everleigh 55 and Over apartments to see what my future looks like in 4 years. After a quick warmup of arm circles, Suzanne Somers and helicopters, we then did the Cooper which is 10 burpees, squats and merkins followed by a lap around the Everleigh carpark (~ 200 meters), then 9 of each exercise, 8, 7, etc. down to 1. The lap included certain areas to hold your breath as either we were near some sewer gas outlet, the residents use some area of the carpark as a toilet or there is a Depends recycling bin nearby.

    We then ran back to the flag. 3.9 miles total running plus 55 burpees, squats and merkins. Primo was visiting/auditing us from Charlotte and it was great to see Termite back at WTH.

    All are welcome at the best AO in Richmond.

  • Snake Bite

    Kicking off November for my first Q at Heartbreak. The rain stayed away but a nice group of 9 did not. We moseyed to the football field and did some warmups of SSH, Rockette Hillbillies (hillbillies with a kick), Freddie Mercury’s, Mercury Freddie’s, Suzanne Somers, Helicopters & Candy Corns (shoulder workout). Then the fun started.

    Hit Heartbreak Ridge with a partner. One ran up and down the hill while the other did Burpees at the bottom. Did 51 total per team. Ran back up the hill together and hit the baseball field.

    Pax ran the bases while the runner at the end went to the mound to do 5 merkins then went to the front of the line. Did this until all 9 did their merkins. Repeat with the run replaced with a bear crawl–everyone loved that one. Finished with lunges and replaced the 5 merkins with burpees.

    Ran back down the hill to the football field and did a quarter pounder (my favorite). 25 merkins at the 25, bernie back to goal line, 51 squats at the 51, bernie back, 75 one count mountain climbers, bernie back and then 100 SSH, bernie back. Repeato (double quarter pounder) with 25 Hand release, 51 WWIIs (groans), 75 lunges. Nixed the 100 smurf jacks for times sake.

    Did a lap of a Whitesnake run. Man in the back runs to the front weaving in and out of the pax. A few elbows were thrown but no one got hurt. And somehow 45 minutes were over. Hope I got everyone’s heart rate up to kick start the day.

    Great turnout despite the weather warnings the night before. Thanks for letting me host.

  • October Brocode

    Eight was enough for another end of month Brocode. Traditional route this morning: North on Pump, left on Church to left Copperas, left on Ridgefield back to Pump and then home.

    Lighthouse and I forgot about the turning back for the six until we were midway on Church but from that point forward the full group did as we were supposed to.

    Announcements: Beer Mile this Saturday

    Gypsy took us out

  • Running in circles

    A lucky seven came out Wednesday morning for some running and boot camp. In the seven we had a guest, Mr. Mom, from F3 First State/Delaware who came out for a boot camp and got some unexpected running.

    We moseyed to Short Pump Park for some warmups of SSH, IW, Hillbillies, Freddie’s, Flutters and LBCs. Then headed to the inner circle for 4 rounds of running in circles, each ending with two exercises. First time was bear crawls and 15 merkins, then crab walks and 30 WWIIs, then lunges and 45 squats and finally with broad jump burpees with an Al Gore waiting for the six.

    After some heavy breathing, we ran to the SPES bus loop for some partner exercises: timer ran the loop, partner did hand release merkins (2 rounds), LBCs (2 rounds). There was some surprise by the Pax that this bus loop existed.

    The group then moseyed through the car dealership and headed back to the flag. We ran the Pocahontas bus loop to get to 3 miles and then did a little Mary: crunchy frogs, flutters & LBCs. COT and YHC took us out.

    It was a beautiful morning and it is always great to have visitors. Having seven at WTH was awesome and hopefully we can keep this up as it gets colder.

    Announcements: Happy Hour this Thursday, 5PM Veil Forest Hill. Beer Mile 10/29. November will have the Turkey Trot and Black Friday Loops. See Slack for details.

  • Indigenous Punisher Day

    Four dedicated, beautiful athletes did Indigenous runs around Linwood Elementary and stopped a few times to do the following:

    Indigenous run to the back for warmup: SSH, DQ, Hillbillies, Plank Shoulder taps, Outlaws, Freddie’s

    Indigenous run to Soccer Field for Double Quarter Pounder At Soccer field. First time: 25 Merkins at 25 yard line, 50 Squats at midfield, 75 Mountain Climbers (one count) at 75 yard line, 100 SSH at the end–each one following by Bernie Sanders back to the start and run to the next exercise. Second time: 25 WWIIs, 50 LBCs, 75 Flutter-kicks (one count), 100 SSH.

    Partner up for Dora: 100 Release Hand Merkins, 200 Squats, 300 Lunges (1 count). Partner runs to telephone poll and back.

    Indigenous bear crawl the length of the soccer field.

    Indigenous run around the school, back to the front.

    Last 7 minutes: 10 Burpees, Wall sit, Balls to wall Australian Mountain Climbers, followed by toe taps. Finish with some LBCs, legs at 6 inches and Suzanne Summers.

    When it is World Snake Day, I will do this again but with Snake runs.

    Announcements: This Tuesday, lunch at Firehouse Subs in Innsbrook, 12-1. October 29 Beer Mile 7PM–see Slack for more details. October 29 is also the launch of F3 Blacksburg.

  • A Lake Cruise

    A dozen runners plus two dogs took a cruise down Lake Lorraine on a beautiful Friday morning. The route was North on Pump, right on Church, right on Lake Lorraine–in this neighborhood, go left every time you are given the choice, hit two cul-de-sacs and work your way up the hill and back to Church. Then either John Rolfe to Glen Eagles to Ridgefield to the flag for 4.5 miles or John Rolfe all the way to Ridgefield to the flag for 5.1 miles.

    It is great to see Blue Moon running again and Mr. Rogers having the day off and being there for the COT.

    Announcements: Lunch next Tuesday at Firehouse Subs, Innsbook. Beer Mile and Blacksburg F3 launch on 10/29. See Slack for more details. Prayers for Gypsy’s sister and her doctors. May she find healing soon.

    Storytime:

    My wife and I saw Toad the Wet Sprocket last night at the National. We saw them for the first time a little over 30 years ago at the Flood Zone.

    There’s some Toad song lyrics from the song “Starting Now” that stick with me: “The best time to change was many years ago. Next best thing, is starting where we are.” I need to always work at being a better father, husband, son, brother, friend and holding onto regrets does not ever help. “I’ve wasted years, won’t waste another instant”. Let’s go out and be our best today.

    -Whitesnake

  • Howdy, Partner

    It was YHC’s first Q at Circus and with an even 6 attendees we did lots of partner work. After some quick warmups of SSH, IW, Hillbilly’s, Cherry Pickers, & DQ, we moseyed to the bus loop with a partner.

    Catch me if you can: Partner A carried both kettle bells while Partner B did 10 hand release merkins and then caught up to Partner A and switched. Second time around the loop merkins were replaced with 20 LBCs. We then moseyed back to the parking lot and got a new partner..

    100 Partner Burpees. Partner A carried both bells to the island, left them and ran back. Partner B did Burpees until A came back. Flapjack as B runs to the island and carries the bells back. Finished after the team did 100 burpees.

    300, I mean 200 Partner Swings. Similar to above but Rifle Carry and Swings. Said 300 but had us stop at 200.

    We did some helicopters for a break and then did some individual ladders:

    1. Waiter carry right hand 5 parking spaces, come back left hand waiter carry, then 10 standing chest presses. Then go to the 4th parking space and repeat down to one parking space.
    2. Same idea but with rifle carry and 10 standing Tricep presses/overhead extensions

    Ended with some partner work at the picnic benches. Partner A does step ups with the bell, Partner B runs around a column at the front of the school and back. Flapjack. Finish after 200 step ups (100 each leg).

    Definitely got the heart rate up this morning and my shoulders still haven’t recovered since Gridiron. Glad to give Atilla a break from Q and hope I am welcomed back (will sign up anyway…).

    Prayer requests: White Deer has Covid and Whitesnake (me) got the “your position has been eliminated” call just yesterday. So pray for all our white animal friends.

    See you all at the Convergence on Saturday at 7:30 Pouncey Track Park/Gridiron.

  • Where did this fence come from?

    YHC decided to go to the Wellesley basketball court for some court fun and the surrounding hills. And if anyone thought a new court AND a new fence surrounding the court would stop us from running the hills, they were mistaken.

    We first ran to the court from the flag and started with some warmups of DQ, IW, Flutters and Freddies. The new Sport Court looks super nice but it is not soft. Those without gloves also soon learned it was not kind to bare hands. We bear crawled to the mid line, did one burpee, crabbed to the end, two burpees, and did the same the way back with three and then four burpees.

    Did some corner exercises with a 20 counts of LBC (4 times), Squats (3 times), 2 count MCs (2 times) and Merkins (once). And I noted the complaints that we did not have to do more of each exercise.

    So that is when we went around the fence and did some 7’s up the hill with Burpees and JumpSquats. The “Pigskin Special”. Our feet were now all wet and it was time to run back. We did a total of 3.2 miles running plus the other exercises.

    It was great to meet Papi from ATL. He joined the regulars on a perfect weather Wednesday. Getting to watch the heavens above while working out is always a treat.

    “I’ve made up my mind, I ain’t wasting no more time”

  • Tapering is for losers

    Brick, Lighthouse and me enjoyed a warm morning running 3.3 miles in Short Pump. During the run we first hit Trader Joes for some Don Quixote’s, Cherry Pickers, Imperial Walkers, Freddie Mercuries and Flutter Kicks. We then ran up a parking deck and at the top did some 7’s with Mountain Climbers and Burpees, then a triple check with Squats, LBCs and running up and down one level. We then ran all the way down and eventually found the Gazebo to do some dips and step ups in cadence. After running back to the flag we did some stretching. My watch says we ascended a total of 74 feet! Whew!!! Just like running in the mountains . . .

    Thanks for letting me Q before BRR.

  • Neighborhood watch

    The WTH trio hit the neighborhood and ended up running 3.6 miles and doing 30 burpees, 130 hand release merkins and 230 (2 count) flutter kicks. As simple and fun as that.