Tag: WaThoHuk

3 regulars enjoyed an excellent fall morning. After a usual warm-up we did sevens in parking deck. First round was Burpees and Squats, second round hand-release Merkins and flutter kicks. Ran to the lack, did 20 dips and 20 LBCs. Finished with more running. My apologies for posting late.

A lucky seven came out Wednesday morning for some running and boot camp. In the seven we had a guest, Mr. Mom, from F3 First State/Delaware who came out for a boot camp and got some unexpected running.

We moseyed to Short Pump Park for some warmups of SSH, IW, Hillbillies, Freddie’s, Flutters and LBCs. Then headed to the inner circle for 4 rounds of running in circles, each ending with two exercises. First time was bear crawls and 15 merkins, then crab walks and 30 WWIIs, then lunges and 45 squats and finally with broad jump burpees with an Al Gore waiting for the six.

After some heavy breathing, we ran to the SPES bus loop for some partner exercises: timer ran the loop, partner did hand release merkins (2 rounds), LBCs (2 rounds). There was some surprise by the Pax that this bus loop existed.

The group then moseyed through the car dealership and headed back to the flag. We ran the Pocahontas bus loop to get to 3 miles and then did a little Mary: crunchy frogs, flutters & LBCs. COT and YHC took us out.

It was a beautiful morning and it is always great to have visitors. Having seven at WTH was awesome and hopefully we can keep this up as it gets colder.

Announcements: Happy Hour this Thursday, 5PM Veil Forest Hill. Beer Mile 10/29. November will have the Turkey Trot and Black Friday Loops. See Slack for details.

Eight men including a northern traveler who was attempting a takover gathered at Pocahontas Middle School for a running beatdown that went something like this:

Short mosey followed by COP #1 – SSH then 1 burpee and 2 merkins.

Mosey down Three Chopt, right on John Rolfe, run 1 block then right on Liesfeld followed by COP #2 – Helicopters then 2 burpees and 4 merkins

Mosey a few blocks followed by COP #3 – Don Quixotes followed by 3 burpees and 6 merkins.

Mosey a few blocks followed by COP #4 – Arm Circles (10 small, 5 big), then reverso followed by 4 burpees and 8 merkins.

Mosey onto the lake trail. COP #5 – Lunges (1 leg at a time, then other leg) followed by 5 burpees and 10 merkins

Mosey further down trail COP #6 – Angled knee jumps followed by 6 burpees and 12 merkins

Mosey back to Pocahontas MS for COP #7 – LBCs and 1 legged APD/other leg followed by 7 burpees and 14 merkins.

Chutes and Ladders – In bus loop, do 5 half burpees at start, run 2 lights and do 5 half burpees, run back one light, run 2 for 5 half burpees. Do this until the bus loop is complete. (8 light post) followed by 8 burpees and 16 merkins.

Mosey to track. Sprint straightaways, slow jog the turns. Do 2.5 to 3 loops of the track.

Mosey back to the VSH. Total distance 3.3 miles

COT – Numberarama, Name-O-Rama, Announcments, YHC took us out.

NMS

A few years ago, Splinter did a COP that he did increasing burpees after every exercise. YHC then led a bootcamp at DaVille about a year later that he did the same thing but added increasing merkins to it. A few months ago, Helix and YHC during a DaPile bootcamp did the same thing except during a run. This is what was attempted today. Run a little, circle up, do an exercise, then burpees/merkins then run a little more.

What YHC learned from today’s running bootcamp.

1. Going a 5K in a bootcamp is not easy. With about 7 minutes left, we were only at 2.4 miles even though we had been moving continuously the entire time. COP exercises and burpees/merkins takes some time and gives 0 miles. The track was the fastest way added the necessary distance in a short time.
2. The campus of PMS gives lots of running options.
3. The area has many shopping centers, neighborhoods, and trails that can lead to a large variety of activities.
4. Still unsure where a good spot for pullups is for 8 people in this area.
5. The Q of WTH is often determined by who showed up Wednesday mornings.
6. With several school divisions out of school today, this is a good day to have high school seniors fill out college applications. Thanks for the suggestions Whitesnake.

Announcements

• Beer Mile – October 29
• Fellowship Luncheon – Next Tuesday (2nd Tuesday of the month)

It was great meeting many of you today, and it was a pleasure to lead so many outstanding PAX members. Well done everybody!

Gotta Run!

Phonics

Since a hurricane is approaching our shores and cancelled major events across the east coast it was no better a time to do a little WTH hurricane. 

The goal is 5 rounds for time: 

Our crew of 5 woke up early set out on the path to complete a hurricane. 

Round the corner to the cement pad for a Warmarama where we did:

20 SSH 

10 Helicopters

10 Don Qs 

25 Freddie mercuries

Recover: 

The thang:

Consists of 4 corners all right turns around the Trader Joe’s to the backside of the school and around back to the cement pad for Category 1.

Each corner we did 25 LBCS.

At the eye of the hurricane we did:

60 Squats

60 scissors

60 shoulder taps

40 merkins

Category 2: round the 4 corners and do 60 mountain climbers at each corner

At the Eye: 

Repeat

60 squats

60 scissors

60 shoulder taps

40 merkins

Category 3: round the corners 25 LBCs at each corner.

At the Eye: 4 mins left head to the flag

All in all this was a heavy hitter and we did not make it to a Category 3, 4, or 5. We will try again soon. 3.5 miles completed on this Category 2.

Thanks for letting me host! SYITG

5 pax showed up for a 3 mile run and bootcamp at WTH for an impromptu Q from Roger Roger. Some clocks showed 3.8 miles, but who was counting on this beautiful morning.

Mosey around the lake in the village to the Gazebo for

Warmarama:

20 SSH

15 helicopters

DMH 

25 LBCs

25 dips

Mosey to the parking deck at ACAC to show the paying by standards there is a better way!  

Round 1: 

20 merkins, hike up the stairs, 20 merkins jog down

R2:

20 WW2s, run up the stairs, 20 2 count flutters and jog down

R3: relocate to second parking deck in hopes of a sunrise

One round of parking deck 7s Squats/merkins 

(Sunrise didn’t show up) 

Mosey around Trader Joe’s and short pump elementary back to the flag.

Extras- one by standard didn’t say good morning so we completed our tour with 10 burpees.

Thanks for letting me host! SYITG

YHC decided to go to the Wellesley basketball court for some court fun and the surrounding hills. And if anyone thought a new court AND a new fence surrounding the court would stop us from running the hills, they were mistaken.

We first ran to the court from the flag and started with some warmups of DQ, IW, Flutters and Freddies. The new Sport Court looks super nice but it is not soft. Those without gloves also soon learned it was not kind to bare hands. We bear crawled to the mid line, did one burpee, crabbed to the end, two burpees, and did the same the way back with three and then four burpees.

Did some corner exercises with a 20 counts of LBC (4 times), Squats (3 times), 2 count MCs (2 times) and Merkins (once). And I noted the complaints that we did not have to do more of each exercise.

So that is when we went around the fence and did some 7’s up the hill with Burpees and JumpSquats. The “Pigskin Special”. Our feet were now all wet and it was time to run back. We did a total of 3.2 miles running plus the other exercises.

It was great to meet Papi from ATL. He joined the regulars on a perfect weather Wednesday. Getting to watch the heavens above while working out is always a treat.

“I’ve made up my mind, I ain’t wasting no more time”

Brick, Lighthouse and me enjoyed a warm morning running 3.3 miles in Short Pump. During the run we first hit Trader Joes for some Don Quixote’s, Cherry Pickers, Imperial Walkers, Freddie Mercuries and Flutter Kicks. We then ran up a parking deck and at the top did some 7’s with Mountain Climbers and Burpees, then a triple check with Squats, LBCs and running up and down one level. We then ran all the way down and eventually found the Gazebo to do some dips and step ups in cadence. After running back to the flag we did some stretching. My watch says we ascended a total of 74 feet! Whew!!! Just like running in the mountains . . .

Thanks for letting me Q before BRR.

7 pax showed up for a 3 mile run and bootcamp that sprawled from Pocohontas to short pump park and back.

Mosey to the cement pad

Warmarama-

25 SSH

20 helicopters

10 Don Qs

10 merkins

10 crunchy frogs

25 LBCs

Mosey to short pump park on a meandering wet path through the woods across from the Village. Once we hit the splash pad we stayed dry for 5 compounding orbital runs staying in stride. 

Round 1: 

10 merkins run an orbital

R2:

10 merkins

20 dips run an orbital

R3:

10 merkins

20 dips

30 squats run and orbital

R4: 

10 merkins

20 dips

30 squats

40 LBCs (orbital)

R5:

10 merkins

20 dips

30 squats

40 LBCs

50 flutter kicks (orbital)

Mosey around short pump elementary to do a little new car shopping at Nissan then mosey to the flag.

A couple extra orbitals and run backs completed 3 miles and the clock measured 2.92 and 6:15 on the nose for an expertly timed beatdown!

Thanks for letting me host! SYITG

The WTH trio hit the neighborhood and ended up running 3.6 miles and doing 30 burpees, 130 hand release merkins and 230 (2 count) flutter kicks. As simple and fun as that.

Due to my 4-24 Church softball team actually surviving the first night of playoffs, I took the eight studs, including our one visitor Cyclops, to the Short Pump softball field for some fun.

After some warmups, we did three rounds of exercises at each base (2 people per base). Home plate was the timer doing 10 Burpees. When they finished, they shouted “Go” and everyone ran to the next base. First base started with Flutter Kicks, second base Hand Release Merkins, third base Squats. 2nd round: first base LBCs, second base Elbow Planks, third base Jump Squats. Before the third round we ran to the outfield fence and back. 3rd round: first base WWII, second base Plank Shoulder Taps, third base Copperhead (Whitesnake) Squats. With the initial run to the fields and after this exercise, we were at 1 mile.

From there we moseyed to the dog park and partnered up for three rounds of steps ups and laps. We then took the long way back to flag, did some car shopping on Broad and one lap of the bus loop to end at 3.1 miles total.

It was great having some new blood at my favorite AO and Cyclops visiting from The Fort. Also, when they met beforehand at the other section of the parking lot, it was a nice unintentional way to get the regulars out of our comfort zone.

Announcement:

The Fort is celebrating their 10th anniversary in September.

Our Labor Day convergence is at Dogpile.

Have a great day doing great things!