Tag: WaThoHuk

Three warriors and part time garbage men ran to Short Pump Park for a trashy workout. I hurt my wrist and got a nice raspberry from softball last night. The wrist injury meant it would be all legs and abs this morning.

We warmed up in the garden that I did not know existed and did some DQs, Imperial Walkers,Hillbillies, LBCs and Freddie’s.

Then in between picking up trash, we did a modified double quarter pounder. Started with 25 reverse crunches , 50 American Hammers, 75 single count flutters, 100 SSH and a run around the grey bricked road between each. Second time, 25 squats, 50 step ups, 75 single count Ukranian soldiers, 100 SSH with laps in between.

We picked up after more Tuesday park attendees, and then moseyed back through WB Village and back to Pocahontas. After a couple laps of the bus loop we got over 3 miles and likely 3 pounds of trash (including socks) disposed in trash cans along the way. Only the 3 regulars today—summer tour must not make its way to WTH.

4 regular F3 brothers joined for this magnificent day to workout: Here’s what went down. Mosey to COP 10 Don q’s, 10 Ukrainian solders, 10 Merkins, 10 LBCs

Mosey to Publics for a cumulative 4 corners: 15 merkins, 15 WWIIs,15 Rosita’s with a pump, last corner 10 Burpees. Mosey up to Rusty Taco. Stop 25 SSHs, 25 LBCs , 25 two count mountain climbers, 25 two count American hammers. Mosey west towards Lauderdale, Stop at Mexico restaurant: 20 merkins, 20 STH, 20 Freddie mercuries, 20 dips on (very nice benches). Mosey west to our Gridiron Starbucks, stop at the fountain for 15 durkins, 15 dips, 15 durkins, 15 dips. Walk through Starbucks and say good morning to our nice baristas and leave immediately. Run portion of the workout begins. We were at 1.6 miles at this point. Work our way back to flag end with 3.2 miles, few stretches and 20 last merkins just for fun. Closed in prayer then talked about new shoes on a two of our feet and admired Lighthouses shoes with holes and decided he should get some new shoes. Then we decided he needs to adopt a  more aggressive toe clipping policy as he shared his toe nails had been wearing holes in his shoes 😂😂😂 Have a great day!

Dont forget to come support Whitesnakes band on Saturday

Three Pax gathered on a bright and pleasant morning for a blend of running and bootcamp. YHC led the group to Geese Lake. After a quick warm-up, we took on laps around the lake, incorporating 20 Derkins, 20 Deeps, and 20 Flutters per loop. We covered a total distance of 3.7 miles.

Have a great day, everyone!

We jogged over to the Parking Deck at Dave and Buster’s. I took the shortcut. The others took the route down 3 Chopt, John Rolfe, Old Brick.

Warm-up

20 SSHs

20 IWs

10 Don Quixote

The gameplan; start at the bottom of one stairwell, run to the top level, run across the top level over to the other stairwell, run to the bottom, turn around and run back to the top level, return across the top level to the first stairwell, run to the bottom and do 20 merkins. I think I did 7 times, not sure. Then we returned. Again, I took the shortcut.

No announcements

From the Poem Evangeline by Henry Wadsworth Longfellow. I studied this when I was in the 8^th grade. Part of the poem takes place in southern Louisiana, near where I grew up. I remember a little bit of the prologue which we had to recite from memory and which I imperfectly recited this morning.

“This is the forest primeval. The murmuring pines and the hemlocks,
Bearded with moss, and in garments green, indistinct in the twilight,
Stand like Druids of eld, with voices sad and prophetic,
Stand like harpers hoar, with beards that rest on their bosoms.
Loud from its rocky caverns, the deep-voiced neighboring ocean
Speaks, and in accents disconsolate answers the wail of the forest.”

It’s a very sad story about two lovers who are separated when young and do not meet again until the man is on his deathbed. It starts around 1763 when the Acadians are expelled from Nova Scotia after the end of the French and Indian War.

My conclusion, our life’s a lot better today! Be grateful!

Six warriors looking to increase the average attendance at WTH, were shook taking a reverse route to SPES. We first ran to the lit Nissan dealer to do some warmups. While I never found my dad’s mid maroon Datsun hatchback, we did find a nice ~100 yard stretch to do 11s with jump squats and merkins. We then moseyed to the SPES bus loop and partnered up for a bus loop run and ab exercises (WWIIs, Heals to Heaven and then American Hammers). The fam then ran past the front of the school to the first pavilion. Just taking up time, it was basic. We did a few rounds of dips on the benches. We then ran back to Poca and got a total of 3 miles in. Slay! We finished with some Freddie’s, LBCs and 5 burpees. Well done everyone, very trill.

Can you tell my kid is back from finishing her JMU freshman year?

Firehouse subs next Tuesday at noon for lunch.

Six of the West End’s finest gathered on this warm start to May. The old guys got to show the young buck what F3 endurance is all about. The thing: Head out from the flag towards Wellesley, Stop at the Wells Fargo parking lot for Little COP: 10 Don Q’s, 10 Ukrainian soldiers, 10 merkins and off again. Not too far down the road we passed a walker who ungraciously did NOT say hello. We thus had to stop for five Burpee as a penalty. The mosey continues hang right into some new territory and find two culdesacs that look perfect for Pintos version of a May “11”. Start at one of the cul-de-sac we do 10 Merkins, run to the other cul-de-sac do 1 WW2; run back to the other side one Merkin back again for 10 WW2s, Alternate pattern. Because May is the fifth month, we do five rounds of this. Also In celebration of May: the start beach season/ pool season we head to the lake at Wellesley. Another unfriendly walker gives us a stop for five more Burpees. We arrive in the parking lot overlooking the water and do 20 Merkins, 20 LBC, and 5 more Burpees. Mosey again down the trail to the basketball court. We haven’t been to in a long time and to our delight they redid the court with a very nice plastic floor and Wellesley emblem at the center. It is the NBA playoffs currently and seemed like a good idea to do three rounds of suicides on the basketball court. Once completed met at Center Court for another round of 20 Merkins 20 LBC’s, 5 more Burpees. Head back to the flag. Time got away from us a little bit and were a few minutes late, but we covered 4.2 miles, worked up a sweat, closed in prayer: celebration for all the graduations, weddings, and end of school with the month of May. The F3 brotherhood rocks.

As temperature warmed up, it drew a group of seven to enjoy the beautiful spring morning. We kicked off with a quick warm-up before diving into the crowd favorite —cul-de-sacs. At each stop along the way down, we did 20 Merkins and 20 two-count LBCs. On the way back, we switched it up to 20 Carolina Dry Docks and 20 Heels to Heaven. We covered 3.5 miles. Fantastic effort all around!

Showed up to WTH expecting a Pigskin beatdown only to find out we were not invited to his OYO Wall Street Journal: Am I fit for my age workout.. Come on man.. Seriously?! You are Pigskin..you have elevated to a singular name status like Prince or Madonna.. we all want to be as fit as you at 71. We show up to your beatdowns knowing damn well we are 20, 30, 40 years younger than you but going to be crushed. You are fit.. don’t care what test you need to take to prove it to yourself.

So.. while the most Respected of the RVA pax is off doing a fitness test, the rest of of did something a little like this.

The Thang:

Mosey to corner of Old Brick and John Rolfe for some easy stretching and SSH. Check it out!! it’s an FNG .. have to give an actual disclaimer. Can’t sue me.. can’t sue you.. can’t sue ur mom.. Yada Yada Yada.

Head over to Target parking lot for a mile of 7s. Near end is Merkins far end is Jump Squats. 1.1 miles for 7s is exciting.

TIME TO MOVE

Over to corner of Broad Street and John Rolfe. 4 corner the long way around Trader Joe’s strip mall. Ab work out on each corner.

Roll back to AO.

3.5 miles with some bootcamp.

COT: SHOW UP TO KNOW.

Welcome to F3 Gaudi.. Gaudi is a custom home designer.. grad fron UVA ..just moved here to RVA. Married… Has a 2yr old.. loves Golf and long walks on the beach. KIDDING on the beach.. I think.

Three on time pax and another racing in after going to Gridiron by accident, took off in search of the famous three notch markings on King’s Highway.

As we entered the Three Notch neighborhood, the Pax realized we’ve never been to the closest neighborhood to the AO.

Made of 3 cul-de-sacs, we warmed up in one and the ran to the next and started a round of 3 exercises. Starting with 20 merkins at the first, added 20 squats and the second and then added 20 reverse crunches at the third. We repeated the sequence with 20 lbcs, then added 20 HRM and then added 20 heals to heaven.

We then left Three Notch and went to Short Pump Park. At the Pavilion, we did 20 step ups (each leg) and 20 dips, did a lap and then 20 incline merkins and then 20 dips. No tree markings there but plenty of others at the dog park.

We then ran into the village to get some more distance in and back to the AO at 3 miles.

It was a warm sweaty morning. The theme was 3s, even though Lighthouse showed up to mess it up. He must have been thinking Gridiron because he was considering signing up as Q…