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
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.
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 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
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:
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.
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”
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.
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.
A lucky 13 All Pros worked hard this morning to get ready for the season. With my first bootcamp Q at Gridiron, we stayed on the football fields and did the following:
Warmups in the center of the field of SSH, DQ and Imperial Walkers. White Deer complained it was very cookie cutter so…
Gathered in one end zone and worked our way to the other to score a TD. Fought through 10 burpees at the 10yd line, 20 Merkins at the 20yd, 30 two count Hammers and the 30, 40 LBCs at 40yd and 50 Smurf Jacks at the 50 then 40 LBCs at the 40, etc until you scored.
Unfortunately, I told them the game was now tied so we had to do it again (groans).
After the repeat, we did a Quarter Pounder. Ran to 25 yd, 25 Merkins, Bernie Sanders back to goal line, then run to 50, 50 two count mountain climbers and Bernie back, run to 75, 75 plank shoulder taps, Bernie back, run to goal line, 100 SSHs, Bernie back.
We then got lazy and did a Lazy Dora: 100 merkins (one did 10 while the other planked then rotate), 200 LBCs (one did 20 LBCs, partner kept legs 6 inches from ground and rotated), 300 Squats (one did 30, other did standing peoples chair).
Went to a triple check of dips, step ups and running the width of the field and back.
Then with some inspiration from Polly, we went to the lower field and did the 5 man football sled. With White Deer and Blue Moon standing and motivating us on the sled, the group rotated pushing it ~10 yards. We did this 3-4 times each. Followed that with some football drills of up-downs on my call while running in place and then some mountain climbers with me calling “left’ or “right” and the pax rolling in that direction and then back to climbers.
Went back to the start and did some Freddie Mercury’s, Mercury Freddie’s and Flutter Kicks to finish.
Announcements: Convergence 9/5 at Dogpile 7AM. 8 year Birthday for F3 RVA coming in September.
Prayers and then ended with a Coach Whitesnake speech ending on 1-2-3 “Together!”
The team is ready for the next challenge.
Due to my 4-24 Church softball team actually surviving the first night of playoffs, I took the eight studs, including our one visitor Cyclops, to the Short Pump softball field for some fun.
After some warmups, we did three rounds of exercises at each base (2 people per base). Home plate was the timer doing 10 Burpees. When they finished, they shouted “Go” and everyone ran to the next base. First base started with Flutter Kicks, second base Hand Release Merkins, third base Squats. 2nd round: first base LBCs, second base Elbow Planks, third base Jump Squats. Before the third round we ran to the outfield fence and back. 3rd round: first base WWII, second base Plank Shoulder Taps, third base Copperhead (Whitesnake) Squats. With the initial run to the fields and after this exercise, we were at 1 mile.
From there we moseyed to the dog park and partnered up for three rounds of steps ups and laps. We then took the long way back to flag, did some car shopping on Broad and one lap of the bus loop to end at 3.1 miles total.
It was great having some new blood at my favorite AO and Cyclops visiting from The Fort. Also, when they met beforehand at the other section of the parking lot, it was a nice unintentional way to get the regulars out of our comfort zone.
Announcement:
The Fort is celebrating their 10th anniversary in September.
Our Labor Day convergence is at Dogpile.
Have a great day doing great things!