Tag: WaThoHuk

Rain was anticipated, so when I arrived earlier than usual to find an empty parking lot, I presumed I’d be exercising solo. However, within three minutes, three additional F3 warriors arrived, unfazed by the looming rain, embodying sheer fortitude and resilience. Anticipating rain, we headed to the parking deck, where we alternated running up and down, doing 20 Merkins at every turn during the first round, 20 Heels to Heaven in the second, and 20 Jumping Squats in the third. After that, we had just enough time to return to the Flag, accumulating 3.5 miles in total. Ultimately, the rain held off, leaving us with only a light drizzle.

A trio from the far west end followed the garbage man this morning and according the smell, we did the following:

We followed the garbage truck from Pocahontas to Short Pump Park and did some warmups under the Pavilion-SSH, Ukrainian Soldiers, IW, Merkins, LBCs and Flutters.
We then went to the Pergola courtyard and did some triple checks. First one: timer does the small loop, others do HRM and Squats. Second: timer runs to pavilion wall and back, others do dips and incline merkins—we shared a bench even though there were many to use—we are the cutest. We finished with 11s: WWII and 4 count flutters. Started with bear crawling up and down the courtyard, evolved to lunges, jogging and crab walk. We then headed home.

Came in 2 minutes late. I did not charge extra. Only did 2.4 miles but Lighthouse gave me a pass because of the bear crawls.

Prayers to all those suffering and fighting through cancer.

Thanks for letting me lead.

Four showed up on early morning for some running and a bit of bootcamp. Pinto entertained everyone with stories about his trip to Canada and women crashing into his already hurt shoulder. We ran the culdesacs doing 15 Hand Release Merkins and 30 LBCs on the way down and 15 Carolina Dry Docks and 30 Freddie Murcuries on the way up. Overall, 3.8 miles.

Nobody signed up to Q so I volunteered. My suggestion was to go to the Parking Deck at Dave and Buster’s. I can take a short cut and the rest take the longer route. Which works out good, at least for me. After a few warmups exercises, we ran up one set up stairs, across the top level, down the other set of stairs, ran back up the stairs, across the top level, down the stairs and did 20 merkins. OYO. I completed 5 rounds and Lighthouse did 6 rounds. After that, we ran up the stairs and took the ramps back to the first level. Then Lighthouse and Whitesnake took the long way around the lake and Tonka and I did shorter way back to the flag. Lighthouse and Whitesnake had about 3.35 miles.

When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love. Marcus Aurelius

We always enjoy a warm dry workout as we are leaving winter. 5 brothers crept out in the gloom this morning to keep working on ourselves. Left home base and headed towards the senior apartments at the end of Three Chopt Rd. stopped at first shopping center and did a little warm up: 10 SSH, 5 Helicopters, 5 Don Qs, 10 merkins, 20 LBCs. Time to keep moving towards our future home. Stopped again did 20 Merkins run touch pole across parking lot and back, 20 two count American hammers, run to pole and back, 20 two count Imperial walkers and run and back, 6 was in and off we went. Once at the senior community cul-de-sac. 20 merkins, run loop around parking pavilion, 20 reverse crunches, run loop again, 20 Hillbillies run loop, 20 burpees run loop, 20 American hammers to catch our breath and them mosey back to flag. At base, we had just enough time to fit in 20 more merkins and 20 more American hammers. COT Q closed up in prayer. 3.8 miles of ground covered . Announcement: The White animals will be leading Gridiron Q on Saturday, dont miss out for this promising workout, request for White Russians to close the workout was mentioned, We shall see what is to be. Was nice to have Offshore workout with us today. enjoy the week Brothers

We started with a miscommunication, causing Pigskin to miss COP.  After running to W. Broad Village, we did some Arm Circles, DQs, Cherry Pickers, SSHs, Mt Climbers, Flutters, and Merkins. Pinto then led us straight to Pigskin. 

Now that the crew was together and warmed up, we got to the main event: BLAMPS.  This was called because I enjoyed BLIMPS, but couldn’t think of an exercise beginning with the letter I.  So, we did BLAMPS: 10 Burpees, 10 Lt Dans, 20 American Hammers, 10 Merkins, 20 Plank Jacks and 10 Speed Skaters – running around the perimeter of the parking lot between each.  Kudos to Bottle Cap for showing us great Speed Skater technique and how to modify if you have any lower back issues. 

Then I saw some stairs. We went up 3 stories and down. Mosey. More stairs. Up and down.

More BLAMPS at the next stop.

Next up: 7s. Like 11s, but 7s. Merkins and WWIIs.

BTTVF.

40 seconds left, so we did Merkins to failure.

Numbers. Names. Announcements: None

Prayer Requests:

Homer’s mother is entering hospice. Please pray for him, his mother and his family.

Whitesnake’s Father-In-Law will be moving assisted living facilities (staying in RVA). No small task. We’ll be praying for you and your family brother!

YHC took us out.

Final thought: God has granted the men of F3RVA strength. Let’s use it to be strong for someone who needs it today.

As promised.. No track at WTH for the 5 pax that came to get some good ole fashion run focused bootcamp.

Ran over to the gazebo at the Goose lake. Did some standard warm ups with SSH, Toy Soldiers, Copper head Squats.

1st round: Run the Goose loop back to gazebo then do 10 of each Derkins, WW2, Dips

2nd round: Run the Goose loop back to gazebo then do 10 each of Incline Merkins, step ups, WW2s.

3rd round: Run Goose loop back to the gazebo then do 10 each of Merkins, WW1s, step up knee ups.

back to AO.

Parking lot dash. All Pax did called exercise while one pax ran to end of parking lot and back. Called exercises: WW2s, Bomb jacks, burpees, merkins, Squats.

Close out with COT.

v/r

Gypsy

As the sun began to rise, five friends gathered at the trailhead, their breath visible in the crisp morning air. With determination in their eyes, they set off on their 3-mile journey through the winding paths of the short pump park forest. Along the way, they encountered their first challenge: 25 burpees—5 then run a loop (5x). That was Pigskins favorite. Despite the burn in their muscles, they cheered each other on, pushing through together.

As they continued their run, they reached a clearing where they decided to incorporate a four corners exercise, twice over, adding a playful twist to their workout routine. With their silence echoing through the trees, they did WIIs, reverse crunches, squats and lbcs (10,20,30,40) and did it again with HRM, heels to heaven, American hammers and jump squats.

Then they headed back and arrived at the bus loop. Undeterred, they rallied together and jogged around the loop twice, using it as an opportunity to reach a full 3 miles.

Glad to have Centrum Silver visit from Roanoke. This was his first time at WTH having been to Circus Maximus on a prior visit.

3 showed this chilly morning to help Whitesnake get ready for his 10 mile Bear creek run coming in a few weeks. The thing: mosey to parking decks at West broad village. First trip up, stop at each level 10 merkins, 10 two count crossover LBCs( elbow to opposite knee). Run back to bottom. 2nd trip up: 10 SSH and 15 WW2s, run back to bottom, mosey to gazebo at lake. 3 sets of 15 dips, 10 durkins. Mosey around lake back to flag. 3.7 miles covered.

5 faithful gathered this cool morning and got our steps in today. Living up to the running boot camp we covered 4 miles today. We ran to our popular neighborhood and hit the Cul-De-Sacs. First few we did 10 Merkins and 10 WW2s, after those we bumped up to 15 or each, on the way back to the flag we took the long way around the lake. 135 merkins, 135 WW2s completed with 4 miles run. Thought we lost Pigskin for a few mins at one point. A good day to workout! Reminders of frozen triangle coming up, closed in prayer and off to start the day!