Tag: The Deep

6 of WestHoe’s finest gathered in the far corner of the West End in search for dark of new places.

Quick COP and then a mosey down Graham Meadows Drive and turn left to Graham Meadows Place. Dead ended at The Deeps Taint, 1/2 mile away. Get in groups of 4 for a Triple Check. P1 – runs to a point and back, P2 and P3 do alternating exercises. After every round we moseyed up to the turn around point. After 3 rounds we switched exercises. At the end of 2 complete Triple Checks we completed an Indigenous Peoples run to get back to the Parking Lot.

Announcements – Alternative History Thanksgiving brought to us by TYA 11/28 at 0700 at Mary Mumford. Heist will be taking a group to The Bridge on 11/30. Upchuck will be taking a group to The Bridge on 12/14.

Prayer Requests – Fireman Ed, Fudd’s sister, Roger Rogers M, Gypsy

NMS – great morning with a great crew, thanks to Whitesnake for making the Slack post that motivated YHC to Q.

Six of Henrico’s best woke up to rain and still came out to The Deep. Goochland stayed in bed. Blue Moon must have spent all night dancing with Tatar to “Hold Back the Rain” from Duran Duran.

We started with a run past the tomatoes and followed the path all the way to the back playground blacktop. We circled up and did the same themed warmup from the first meeting at The Deep: ten warm up exercises followed by escalating burpees (ending at ten). Warm ups included SSH, IW, DQ, Flutters, Reverse Crunches, Hammers, Helicopters, Arm Circles (forward and backward) and LBCs. The first exercise on the ground, flutters, brought groans as it got us all wet as I forgot to squeegee off the blacktop beforehand. Sorry, not sorry.

Then it was Dora time after partnering up. 100 merkins, 200 squats, 300 lbcs, partner running the long way of the blacktop. We wrapped up our blacktop time with four corners with 20 HRMs, 30 jump squats, 40 single count lunges and 50 SSH.

We then moseyed to the bus loop for a triple check of pole smokers, hammers and a bus loop lap and then moseyed back to start and it was time. A little more than 1 1/2 miles working our way around the school.

Lunch Tuesday at Firehouse Subs, Noon.

Thank you to all who served our country. And prayers to our F3 brothers and families fighting cancer.

This crisp Blue Moon on Monday morning eight 80’s music loving man including one FNG which they named Rio beat the fart sack for a Deep beat down in the gloom with tunes from our favorite band Duran Duran! Yes, there was a lot of Respect, that gathered this AM and one or the other verse could be heard from the participants lips.

According to the Police man protecting Nuckols Farm Elementary School form rouge Students that might wanted to have class today, this is what went down:

COP
To start we jogged around the bus loop and gathered at the main entrance of the school for disclaimers, F3 Mission and Core Principles – the band nailed that one.

With New Moon on Monday we made a side straddle hop fire dance through the night,
we stayed dead man hanging to the cold day,
we then Don Quixoted and Helicoptered with a lonely satellite.
And every minute we found clues of Ukranian Soldiers that we left behind.
Oh, why don’t you use it? Try not to bruise it buy time, don’t lose it

The reflex with Freddie Mercury’s is a lonely time
Who’s waiting with Merkins by the park
The reflex is in charge of finding a mosey to the picknick tables in the dark
And watching over lucky clover, isn’t that bizarre?

The Thang
Darken the city, night is a wire
Stream in the subway, earth is afire (do-do-do-do-do-do-do-do-do)
Lindsay Woman, you want me, give me a sign
with Step-ups and incline Merkins catch my breathing
even closer behind (10/30 – 15/25 – 20/20 – 25/15 – 30/10)

Oh, the wild boys did a great job and are calling
On the way back from the fire to the basketball blacktop
In November’s moon’s surrender Bernie Sandering up the hill.

Meeting them with a view to a kill
Face to face in secret places, feel the chill
I’m making 4 corners elevator style
Still overseas with hand release Merkins (10),
Could it be the whole earth opening wide on Heals to Heaven (20)?
A sacred why through Freddy Mercury (30)
a mystery gaping inside the Squats (40)

Moving on the floor now, babe, you’re a bird of paradise
Cherry ice cream smile and a triple check, it is very nice
With Lt. Dans check to your left, and LBC’s to the right,
you catch that school track way out west
You know you’re something special,
and you look like you’re the best
We named him Rio and he dances on the sand,
Just like that rive, twisting through a dusty land…

Notoriously we came back to the flag where we were reunited with Whitesnake! (Well, he was always with us, but you know…)

Numberama, Namarama and welcome to David Ma (F3 Rio)!

Prayer requests:
Fudd’s sister Mary, Roger Roger’s wife, Fireman Ed, Kristen’s son Tanner and all others needing gods grace and healing.
For Seymour looking for a new dental hygienist
For Senor Frog and upcoming international travels

Thanks for exercising down the 80’s road with me this morning! And no White Deer did not make it this morning, still there were shards on the hill.

Today’s Playlist: New moon on Monday, The Reflex, Ordinary World, Hungry like a Wolf, The Wild Boys, A View to a Kill, Rio, Notorious, Planet Earth, Union of the Snake.

The DEEP gloom of a Monday greeted 8 noble warriors.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
• 11s on the endless hill with Mike Tysons and WWI sit-ups
• Mosey to the picnic tables behind the school for a Lindsay – dips and step-ups
• Mosey to the playground for a 3x check
  • Run
  • Swing pumps
  • FM
• Mosey back to the flag for COT with YHC taking us out

Great to see a steady, consistent crowd developing for our newest AO.  Not a lot of running today but still good cardio. 

Continued prayers for Fireman Ed and Fudd.

God is good all of the time!

Attila

Eight was enough this morning at the Deep. We ventured north to Green Gate and according to the lady in the mural, we did the following:

Moseyed to the front of the first office building and circled up at the circle for some warmups of SSH, DQ, UW, Helicopters, arm circles, merkins and lbcs.

Partnered up in the well lit parking lot for a mini-Dora of 50 merkins, 100 squats and 150 WWII. We then celebrated Indigenous Peoples Day with a run weaving around the parking lot until we caught up with Gomer at the unlit Stranges lot.

We then did a Strange parking lot routine of bear crawling 2 spaces and then 5 merkins and repeated 5-6 times.
Now find a new partner to mix running to the front entrance and back with misc exercises to help us focus on the stars and this beautiful morning: heals to heaven, American hammers, reverse crunches, lbcs and the holding your feet 6 inches (3x Attila’s junk) off the ground.
We then did another tribute to Indigenous People with a run to the end of the lot with the man in the back doing 2 burpees before catching up. That did not work so well as we got to the end and three of us had to do burpees to catch up.

Crossing the street we took a visit to the Women’s Center. We started with the low stirrups and did Hello Dollies in cadence and then got into the high stirrups with Rosalitas in cadence. After Gomer shouted “what are you putting up there!”, we got up, faced the road and did 20 Monkey Humpers OYO. Probably best to avoid this lot for a couple weeks…

We headed back to the school and did 11s on the hill (aka the Hairy Nuckol) of HRMs and Heals to Heaven. Went a minute over but got a nice tour in and never lost Gomer.

Prayers for Fudd’s sister and family and for Fireman Ed.

Thanks for letting me lead.

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

On this beautiful fall like and dark morning 7 warriors descended on the peaceful fields of The Deep. According to 2 lady’s looking for a quiet place to do their workout, this is what might have happened:

COP:
Mosey to the back of school for F3 Mission, introductions and disclaimers.
SSH, DMH, DQ’s, IW, Helis, Merkins, LBC

The Thang:
Mosey to bus loop for

Millennium Dora (Basically a Dora 1-2-3 plus adding a 4th for a total of 1000 reps):

• 100 merkins
• 200 APD
• 300 LBC
• 400 Squats
• Partner runs bus loop – wait for the six before starting each new exercise – Al Gore/Planks

2 rounds of pole smokers, last person runs to front

Mosey to front of School – 11’s with V-Ups at the bottom and Merkins at (about) the crest of the hill

BTTF – Numberama, Namerama

ANNOUNCEMENT 

• Tuesday Firehouse Insbrook at noon
• Saturday Whitesnakes band at Kindred Spirit Satellite 1626 Ownby Ln.

PRAYER REQUESTS

• Healing for Fudd’s Sister
• EF Hutton recovery (back/hip)
• and all others battling injuries and other struggle

Take a moment this week to reach out to someone you have not heard from or seen in a while!

We still do not know if Pigskin can count higher then 3 in German as YHC as the Q only gets to count to 3…
@Whitesnake: “we no longer have any daylight at the end of our 5:30 workout” – YHC: “DST is ending soon!”

Many of us had that 3:30am wake up call of heavy rain, but four men still posted this morning at The Deep. Warm up included a brief mosey, typical stretches, and 42 Side Straddle Hops in honor of The Redskins (I mean Commanders) putting up 42 points. Then we were off for:

Hill- 7’s of Carolina Dry Docks and WWIIs

Grinder- (Kudos for Pigskin for this idea). Heel Raises, Squats and Runs. Three sets while running across playground.

Jerkins- Decreasing step downs from 10

Another Hill- 10 Bear Crawls up, slap the fence, Crawl Bear back and add a Burpee

Colonnade for abs and stretching- 42 count flutter kicks, 10 Pole Smokers, 20 Boxing Cockroaches, 10 Pole Smokers, 20 Boxing Cockroaches, 20 Side Leg Crunches, and 42 America Hammers

Seven noble warriors went Deep today for a pre-dawn beat-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
• Curb crawl at the bus loop with ascending to 6 merkins and back down
• 25 pole smokers
• Mosey to the picnic tables behind the school for a Lindsay with dips and monkey humpers
• 25 PLTs
• Mosey to the swing set for a 3x check
  • Run the loop
  • FM
  • Swing thrusters – knees to chest with feet on swing in plank
• Mosey to the include for bernies up the slope with 4, then 8, then 12, then 16 then 20 HRM
• Mosey back to the parking lot for some Mary
  • One-legged crunches – each side
  • APDs
• COT with YHC taking us out

Great work from the PAX today.  Extra credit for Splinter for the pre-run.  Gomer never fails to disappoint.  During the swing thrusts, we got a little Right Said Fred karaoke from the prince of sexiness himself.  Well played.

Prayers up for Fudd’s sister. 

God is good all of the time!

Attila