Tag: WaThoHuk

(dance break, featuring the Pax)

Everybody, yeah
Rock your body, yeah
Everybody, yeah
Rock your body right
Whitesnake’s back, alright!

Oh my God, I’m back again
F3 Brothers, everybody sing
Gonna bring the flavor, show you how
Got a question for you, better answer now, yeah

Am I original? Yeah
Am I the only one? No, we had 5
Am I sexual? YEAH!
Am I everything you need?
You better rock your body now

Everybody, yeah (Yeah)
Run some lake laps, yeah (Yeah)
Everybody, yeah
Rock your body right
Whitesnake’s back, alright!

(Bridge)
So everybody everywhere
Bulgarian squats til you just don’t care
We’ll do some dips, step ups too
As long as there’ll be F3
I’ll be coming back again

Everybody, yeah (Yeah)
Rock your body, yeah (Yeah)
Everybody, yeah
Rock your body right
Whitesnake’s back, alright!

Lighthouse and I ran around the school approximately 8 times for a distance around 5K. The first 5 trips around the school included 2 stops each circuit for 20 Merkins and 20 Dips. After the first 5 circuits, I think we got around another 2 stops each circuit with 2 stops for 20 Squats and 20 Crunchy Frogs. One last trip to finish off the remaining time. Lighthouse took the long way.

We discussed science and the replication of results.

Just Lighthouse and me today. So we headed for the parking deck and did the following: At each ‘back and forth’, did 10 merkin exercises and 15 or 20 ab exercises. For example, after warming up with SSHs and Don Quixotes, we ran up one full level and did 10 Diamond merkins and 15 Knee-ups. Next full level up, we did 10 merkins and 20 LBCs. There are, counting the first level where you enter, 4 levels. At the top level, we went to the end and back. So we stopped 8 times for a set of merkins/ab exercises. Then we (mostly) repeated up and back down. When we got to 8 minutes left, 6:07, we started back. Lighthouse took the long way around the lake and ran directly back.

4 gathered to enjoy some fellowship, running, muscle work and enjoy the last day of May weather.

The Thang: head off to Short Pump Park from Flag. Nice run to get underway and then stopped for a warm up of 20 Side Straddle hops, 20 Don Qs, 25 LBCs and recover.

Head towards pavilion and find sleeping homeless person so we keep moving to the fountain park. home base for exercise with loops around park in between. 25 reps of Merkins, run, 25 squats, run, 25 WW2s, run, 25 Burpees, run. Next set: 25 American hammers, run, 25 squats, run, 25 LBCs, run, 25 Merkins and run loops again. Head over to West broad village, stop at random corners. 1st we did 15 Merkins, 15 jump squats, mosey stop and 15 american hammers, 15 WW2s, mosey next corner we 15 LBCs with 1 leg extended and one up, switched legs and 15 more. mosey back to flag around bus loop and at flag we did 20 more Merkins, 60 seconds of leg holds at 6 inches. thats a wrap. 3.2 miles covered and plenty of beach body work done. I closed in prayer with thanksgiving for the beautiful day and freedom we enjoy.

Three terrible thunderbeasts met at WTH to see WTF Gomer had up his sleeve on a perfect F3RVA morning.

The Thang – 3.0 mile running route with compiling exercises at each stop (the corners / blue dots in the map below):

1. 20x Mericans
2. 20x Mericans, 20x WW2
3. 20x Mericans, 20x WW2,  20x Squats
4. 20x Mericans, 20x Shoulder Taps,20x WW2, 20x Squats
5. 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x APD, 20x Squats
6. 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x APD, 20x Squats, 20x Monkey Humpers
7. 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x LBC, 20x APD, 20x Squats, 20x Monkey Humpers
8. 20x Mericans, 20x Shoulder Taps, 20x Mountain Climber, 20x WW2, 20x LBC, 20x APD, 20x Squats, 20x Monkey Humpers
9. 20x Mericans, 20x Shoulder Taps, 20x Mountain Climber, 20x WW2, 20x LBC, 20x APD, 20x HTH, 20x Squats, 20x Monkey Humpers

BTTF for 3.0 miles at exactly at 6:15.

YHC took us out. Prayers for tough work decisions.

NMS – At one point YHC was choosing exercises to make sure we would finish on time. Had to add the dog leg at the end to make the distance goal and avoid running the bus loop (monotonous).  This is one that YHC still feels.  

Its tough to make the running and time goals and not have to double back – and this was a lot of fun!  YHC is glad that worked out so well.

Get some!

Just Lighthouse and me today. We started left out of the parking lot towards the ‘goose lake loop’ but turned up before the lake to go to the parking deck at Dave and Buster’s. We generally did the following; run up one ramp and one flat level. Stop and do an ab exercise. Then repeat until we got to the top and do the same on the way back down. We went up and down the parking deck 3 or 4 times and then headed back. I took the shorter way back, over to John Rolfe and then 3 Chopt. Lighthouse took the longer way back, around the lake. We both got over 3 miles. Lighthouse ran about 3.7 miles and I ran about 3.2 miles.

Lets keep it simple, Run 1 mile, 20 Merkins, 20 WW2s, run another mile repeat Merkins and WW2s, head back to flag, stop each mile. because 100 is better we added the last set at finish. 4 miles completed and 100 Merkins, 100 WW2s. Whitesnake has been out with back issues and unfortunately after this workout had to take some more R&R.

Thanks to the Pax for bearing with me as I tried to Q a running boot camp.

On our jog to the parking deck, we stopped for some stretching. Then at the parking deck it was increasing 5 Merkins for every level, alternating a mosey or a Bernie Sanders between parking levels. When we go to 30 Merkins it was time to come down, so we did 20 Ab exercises at each of the 6 stops, alternating a mosey or Bernie Sanders between levels.

Jogged to pavilion for a mini Lindsey of Dips and Derkins. Another jog around the lake with some stretching along the way. Back to school for 20 Pole Smokers, 20 Boxing Cockroaches, and a long Bear Crawl. Ended with 10 Burpees…just because.

Overall, 3 total miles and a bunch of arms and abs wasn’t too bad.

As has become more of a trend, it had been a while since YHC’s last Q. A Tuesday evening group text from Lighthouse asking for a Q came through yet again and YHC raised his hand. Here’s what we did:

Decided to draft on Gypsy’s parking deck workout from a week prior and return to the scene of a Gypsy beat down so that we could perform a favorite of mine, the Paula Abdul. Travel up 2 levels of a parking deck, back down 1 and so on and so forth. I always turn these into a bit of an escalator as well, adding an exercise on each ascent/descent.

We performed a perfunctory warm up after our jog to the deck – SSH, Imperial Walkers, Arm circles, and then commenced the workout.

Run up two levels to perform either an upper/lower body exercise, run down 1 level for some core work. We rinsed and repeated this all the way to the top, adding 1 additional exercise with each stop (classic escalator).

Appreciate the opportunity to lead.