Tag: WaThoHuk

Pocahontas Middle School

  • Stretching time

    The usual three turned up early Wednesday morning. Not to hot, not to cold. Pigskin stayed to do his usual circles around the school. Pinto and I ran to retirement community at the end of Three Chopt road. We did Dora there with merkins, squats, and LBCs. After finishing Dora YHC was surprised to discover that there were still 25 minutes left on the clock. Trying to stretch out the run back to the flag we stopped at every sign on our left and did two burpies (inspired by Gomer). That helped a lot with time.

    My usual apologies for the delay (I gave myself a promise to do backblast right after, but the promise is not working yet).

  • Surprise Visit!

    The crowd was shocked! As my car pulled into the newly paved parking lot, they all ran away scared. And their cars vanished. And I ran alone.

    After 100 yards, I realized I had no music in my ear. Just my thoughts. They went something like this:

    when did it get so dark in the morning?, it’s not that hot out, my knee feels ok, am I going to do any exercises? If someone murdered me right now, how long would it take for someone to find out, it is so humid and hot, my shoe is untied, gazebo, what do we call pushups on a bench?, what will I put in the write up?, these dips are more fun than the thing I can’t name, is that store being robbed?, the lactic acid in my belly fat itches, how far will I run?, if zombies attacked me, the first couple of seconds of them scratching my stomach would be heaven, time to run back to base, did I get enough miles in? I will tell everyone I did 4. If I post this at 6:17 AM will they know otherwise?

  • Three Amigos

    Three turn out on Wednesday morning. Thanks to Lockjaw for coming over, otherwise it would be just the two of us. We ran a large Trader Joe’s loop with four corners: 20 Merkins, 20 Heels-to-Heavens, 20 squats, 20 APDs. We did four of these loops and came back around the Lake. Overall, we got 3.9 miles with positive attitude. Lockjaw finished a bit earlier with running to get some rucking in.

    As usual my apologies for a delay.

  • Summer Break, where has everyone gone

    2 showed on a beautiful August morning despite some suspect enticement the evening before, “69 in the morning, who wants to Q”?

    The Thing

    Regular Cul-De-Sac workout for us, run to neighborhood and 20 merkins and 20 LBCs each cul-de-sac. 10 cul-de-sacs once completed mosey around pond long way and then over to John Rolfe to get back to the flag. 4.25 miles covered, 200 merkins and 200 LBCs. Great combo for getting August underway. Q closed with prayer.

  • A tree is a big grass plant

    We did my route today. 5 times around the school with stops for a total of 200 merkins and 200 dips. Then 3 more times for 120 squats, 60 Ukrainian hammers and 60 knee ups on the bench. Lighthouse ran extra. He talked about grass and trees; how in 100 years, we’ll view killing animals for meat as barbaric (we’ll eat lab cultured meat); how the message in a synapse is carried by chemicals instead of electricity. I mostly listened. Even to the extent I had something to offer, I didn’t have the breath to do it.

  • Everybody (Whitesnake’s Back!)

    (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!

  • Science

    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.

  • The Rain The Parking Deck and Other Things

    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.

  • More Running, Less Bootcamp Please

    6 West Enders joined forces with 1 Mystery SOJ Takeover Q. It went something like this :

    Disclaimers and F3 Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Did our 1st round of BLIMPS at the Flag (5 Burpees, 10 Lunges DC, 15 IW’s IC, 20 Merkins, 25 Plank Jax, 30 Squats)

    Moseyed to various locations around the school while stopping for more sets of BLIMPS. After completing the 5th round of BLIMPS, Lighthouse said, “You know, we do a little more running here and a little less bootcamp”. Point taken so after the 6th and final rounds of BLIMPS, we were at 1.7 miles travel and had about 13 minutes to spare so we ran loops around the school until time expired. And we got in our 3 miles traveled for the WaThoHuk Standard!

    White Snake and Pigskin did their own THANG of walking in loops around the school with stops for PT

    DONE

    Numbers, Names, YHC took us out

    Announcements : SOJ Takeover continues with Friday being the final day. And Summer Tour continues until Labor Day (Visit 10 AO’s outside your nano region, Attend 1 Convergence, Lead 3 Q’s outside your nano region, Attend 1 Q “outside of your comfort zone”)

    NMMS : Enjoyed visiting WaThoHuk and hanging with the West Enders I rarely get to see. Admittedly, their cardio endurance exceeds YHC. Well done

  • Wow its the perfect weather for F3

    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.