Tag: WaThoHuk

A decent day for a nice morning run with a mixed upper body exercise.  We ran around the pond area and started to warm up with my awesome bad cadence routine, at least 30 dips. Then we ran to the garage and add 1 burpee on every turn up to the top (1, 2, 3, 4, 5, and 6 burpees). Then ran down with 10 LBCs every turn.  2nd round with 2, 4, 6, 8, 10, and 12 burpees.  Ran down with 10 sumo-squats every turn.  The 3rd round with 3, 6, 9, 12, 15, and 18 merkins.  Wow, we have 5 minutes left.  Pinto showed us the shortcut back to the Parking lot.  What an awesome workout with great fellows who did not complain anything about my burpees.  Yippy!

3 regulars and a FNG showed to work off some March madness calories on a beautiful spring morning

The Thing,

Mosey from lot over to Wells Fargo at Pump and Three Chopt, Side Straddle Hops, Ukranian Solders, Don Q’s, Merkins, LBC for a warm up and then head back out over to Pond at Wellsley, pull up and add 3 sets of 25 merkins, 25 WW2s, and 25 Side Straddle hops, mosey to tunnel under lauderdale. 11s back and forth in tunnel Merkins and Squats, mosey by way of Lauderdale to Three chopt, stop at Credit union to deposit some sweat: 10 burpees, 25 LBCs lap around building X 3, out of time and run back to base. 3.8 miles covered. FNG shared on way back he may be young and look strong but he is out of shape, Welcome aboard, Dingy!

At WaThoHuk, we’re not afraid of a little rain and 42 degrees. OK, Lighthouse and I aren’t. We ran out of the parking lot at Pocahontas to 3 Chopt Road, took a right, another right on John Rolfe, a right on Old Brick and headed to the parking deck on the same block as Dave and Buster’s. Three trips up and down the ramps. First time, a stop at each end of the ramp for increasing flutter kicks (4, 8, 12, etc.) Ended up doing 44 flutters kicks on the last stop. Next time, Merkins (1, 2, 3, etc). Final time, squats (4, 8, etc). By that time, it was 6:10 so we headed back. Not nearly as bad as we anticipated.

 

Prayers for Lighthouse’s family in Kyiv, Ukraine and Roger Roger’s family.

3rd F (Faith)

• Thank you Pigskin for taking us out
• 3rd F last Friday on the 25th at Starbucks by 288 on Broad

2nd F (Fellowship)

• Speed For Need will be rolling again in Charlottesville on March 12 at the Haven 8K.. Aggie is the race Q
• VHBG help is on the 26th at 10am. Bring a mask and box cutter.

1st F (Fitness)

7 pax in attendance today as we start the Wednesday off right.

A little light mosey into Barrington. Wind our way to the back were there is a perfect spot for a mile of 11s. Merkins at one cul-de-sac and LBCs at the other.

Finish that up and find our way back out. Stopping at the entrance to do flutters for the 6. Cross over 3 chopt and head over to the pergola overlooking the Goose Pond. Little more work to do with 10 step ups on the benches, 10 dips, 10 Durkins. Still have about 10 minutes left… we’ll take the long way back to the AO. Rumor has it that Splinter lead a very leg heavy day at Hoedown on Monday and few pax were still sore.. So YHC opted out of the last five minutes for Mary for the pax in lieu of leg stretches.

Great work by all.. around 4 miles of running and some good bootcamp as well.

Thank you for allowing me to lead today . And as always, if you’ve made it this far down the back blast..take the next 5 minutes and text or call a brother you haven’t heard from in a while. It may be exactly what he needs today.

v/r

John (Gypsy) Boles

Lighthouse, Roger Roger and I gathered in the cold and the dark. We took off out the entrance to Pocahontas Middle School and turned right. We took a right on John Rolfe to Liesfeld and stopped for a brief warmup. Next, Roger Roger took us to Short Pump Park. We ran the ‘circuit’ four times; First time we ran a loop and did 10 Merkins, Second time, run a loop and did 10 Merkins and 20 LBCs, next 10 Merkins, 20 LBCs, 15 Dips and finally 10, 20, 15 and 25 of I forget.

Lighthouse took over. We exited Short Pump Park on Pump Road, left turn on Three Chopt and back to the school. We did 4 corners in the parking lot with 20 Hand release Merkins, 30 LBCs, 40 I forget (a popular exercise today) and 50 Pickle Pounders. Despite the cold, no pickles were harmed.

Then to the track for three rounds of 200 meters ‘fast’ and 200 slow; or in my case 200 slow and 200 meters slower.

I took over and we ran to the ‘island’. Three rounds of 15 Derkins, 15 Dips and 1 lap.

From there, we ran back to the start and met Gypsy who was in the midst of a 10 mile run.

Always great to have people to run with, especially people who will make sure you finish the route.

Busy day ahead for Roger Roger. I’m looking at my 7-month-old grandson waking up from a nap on the floor. I owe him a bottle in a half hour. Fortunately, he is very good-natured. Being a granddad is easy, at least most of the time. He’s a very charming little fellow. We have him because his daycare is closed for Covid and his mother and father both work. Earlier, he did some Little Baby Crunches. Got to get him started off right. As I told someone else, he also does deconstructed Burpees; he burps and he pees. Maybe I can get him to a workout. Sometimes, he wakes up early enough.

Three warriors met at a warm parking garage to enjoy a musical workout. Did you expect anything less from my first Q (2nd if you include the one time I was the only one to show up)? Here’s what we did:

Warmup: Ran up a few levels doing butt kickers and high knees. Then stopped for some Don Quixotes and Russian Soldiers. Then the music played:

Playlist:

Chumbaburpees: Listened to their one hit “Tubthumping” doing SSH’s except the Chorus with a burpee for every “knocked down” (about 20). Took the stairs down and ran to the Aloft deck entrance.

Paula Abduls: inspired from her smash hit “Opposites Attract”, we ran two sections of the deck, did ten LBCs, then ran back one section, did ten LBCs, ran up two sections, etc. About 50 LBCs total. Took advantage of the little running space we had. Took the stairs down, ran back up a level.

(Don’t) Let the Bodies Hit the Floor from the band Drowning Pool. Plank for the verses, Merkins in cadence with the song counting “one, two, three, four” and mountain climbers during the Chorus. (about 20 Merkins). Ran up a level, stairs down, ran up a level

Inspired from the Jan 1 Convergence, “Bring Sally Up”, Squats and stay down unless the song tells you “up”.

Ran up, found some Wall space for the People’s Chair. Held for “Another Brick in the Wall, Pt 3” (about a minute). Took the stairs down, ran back to the Aloft entrance.

“Danger Zone” by Kenny Loggins. SSH except when you hear “Danger Zone” and do squats instead.

Got a little over 2 miles of running in this morning, some good tunes and exercise.

Some stretching, COT and Pigskin took us out.

Thanks Roger Roger and Pigskin for the support this morning. It was my honor to lead today and start to pay you back for all the times you have led me.

A great day to get out for a little window shopping and Christmas inspiration for those who may be lacking in preparation for upcoming holiday. 6 gathered to get the day started right.

The Thang

Mosey over to shopping center at Three Chopt and Pump, circle up for Side Straddle Hops, Don Q’s, & LBC mosey up center to Steinmart for a triple check. Merkins and WW2s while pacer ran to end of lot and back. Giddy up towards Target. With holiday ad inspiration of cars with bows all over the place decided we should make a quick stop at Nissan dealership for 10 burpees. Continued on to Target as no Christmas shopping should miss target. Another Triple check, Squats and reverse crunches while pacer runs, mosey to Best Buy for our electronic toys. Circle up 10 merkins, 10 WW2s, 10 Side Straddle Hops and time to get rolling back to flag. A quick game of Frogger across Broad Street for a surprisingly busy morning at 6 am, all survived. 3 different levels of risk tolerance displayed as the group crossed in 3 different groups. Mosey back to flag and wrapped up right on time. 3.4 miles covered this morning. Closed in prayer and thankful for another day to head out into the world!

Four of us, including an FNG, met for a 3-mile run to Short Pump Park via Three Chopt (Lizzy Borden) Road and John Rolfe Parkway. Once at the park, we ran the ‘loop’ 6 times with a stop each time for a) Upper body, 2) Ab and 3) leg exercise. We returned via Liesfeld Parkway and Goose Landing with a stop at the entrance to the lake for a set of merkins.

 

Our new FNG is ‘Transport’, brought to us by Pinto. Retired former pilot for the Navy who was stationed in several places in the US; also Japan, Bahrain and some other foreign country I forgot.

4 gloom warriors stumbled into WTH on a fairly chilly morning not knowing what to expect from YHC.

The pax warmed up with about a mile trot to the entrance of the apartment complex and into the heart of the complex where we did some dynamic stretching for the warm-rama.

Warmarama-

Dead man hang

right side

left side

right foot across then flapjack

The Thang:

11s on the straight away in the center of the complex to include squats and merkins.

We then took a sightseeing tour around short pump which included a DD sighting, T-Mobile, new eye wear and some car shopping to end the tour.

mosey back to the flag for 2 mins of stretching!

thanks for letting me host today!

Announcements:

Shoe and clothe drive. Return or coordinate to get items to Gypsy. We had 101 pairs of shoes last year let’s beat that number!

thanks,

RR

We had 4 times the number of people that we had last week! Roger Roger flew in. White Snake decided to drive in instead of run in. And Homer was enticed by the opportunity to do Burpees, even though it was about 25 degrees.

 

We went east on Three Chopt Road, around the Goose Poop Loop to the entrance, (15 Dips in cadence, 10 derkins in cadence and 5 Burpees OYO) then North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. We ran the stairs or ramps 4 or maybe 5 times with a stop at the top for 20 merkins and a stop at the bottom for 5 Burpees. We then returned the way we came except we completed a circumnavigation of the Goose Poop Loop. Total distance was about 4 miles.

Homer won the award for best dressed: fluorescent yellow pants and top with matching black vest. He celebrated by going home and running 8 miles on a treadmill. Glad I didn’t win.

Circus Maximus tomorrow at 7:00 instead of 5:30.

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