Tag: WaThoHuk

Four gloom warriors rose for this solid 3.3 mile run with boot camp. This beatdown challenged the legs of those who came out after ultimate frisbee. It went something like this

The thang:

Mosey .5 miles to the cement pad on the outskirts of the Village where we did a warmarama.

Warmarama

25x SSH

10x DON Q

10 count Dead man Hang

10x Merkin

25x Freddie Mercury

10x leg circles left and right leg

25x LBCs

Mosey to COP #1

Alley sprints 50%-AYG starting at the first alley mosey to next alley repeat with different exercises increasing to an AYG by Whole Foods down to the lake.

Start with 5 merkins sprint 50% 10 squats

Mosey Corner

10 merkins sprint 5 burpees ( no good Morning from our walker)

Mosey corner

10 merkins sprint 20 LBCs

Mosey corner

10 merkins sprint 20 plank jacks

10 merkins sprint 25 mountain climbers

10 merkins sprint 25 plank jacks

10 merkins sprint 30 LBCs 

10 merkins Bernie 25 flutter kicks

Final round 10 merkins Lunge 30 dips in gazebo 

Mosey around the lake to make a quick stop for the walkers that don’t say good morning.

( 5 burpees)

Mosey to the flag.

Flutter kicks 1 minute

LBCs 45 seconds

Time!

Thanks for the Letting me host this morning! Good work pax.

Uphill Challenge

5 warriors woke up in the gloom for a challenging 3.74 mile run with bootcamp. The mumble chatter was evident as the pax eased into a 12 minute 1.3 mile downhill warm up! The rest went something like this:

The Thang:

1.3 mile warm up down to Park Terrace through an off road trail into the Wellesley basketball courts for some Wararama.

Warmarama:

Side straddle hops x 25

Arm circles forward and Reverse x 16

Don Quixote x 10

Plank

Merkins x 10

LBCs x 25

Recover

Mosey to the monster sledding hill that the kids love to slide down in the winter season to where the PAX grumbled and reached new heights as we soared to the top like eagles working up the hill on a round of 7s.

1 squat 6 merkins pick your poison long and gradual uphill or steep incline.

Repeat until 7s are complete 

Follow that up with bear crawls up the incline and a little AYG up the incline to remain on top of the lookout where Pig Skin gave us what I Believe was a fantastic 10 count in German.

Mosey around the lake to a morning glow over the lake where the pax took in some scenery as we did dips and incline merkins on a long run segment partnered up. 

1 partner runs other does dips

Second portion:

1 partner runs and does incline merkins. 

Finished our scenic tour with a nice run to the bank for a quick 4 corners.

1 merkins 

2 squats

3 LBCs 

4 flutter kicks

Mosey back to the flag for 2 minutes of LBCs and Flutters.

Thanks for letting me lead this morning! Great work Pax! 

The 4 horsemen showed up this morning at WTH and although it wasn’t the Apocalypse, there was some wailing and gnashing of teeth. Here’s how it went down.

We moseyed over to the parking deck in West Broad Village for a little warmarama: deadman hang, arm circles, Russian soldiers.

The Thang:

Working up and down the parking deck for 3 rounds, stopping in same corner on each level to do the following workouts:

Round 1: 15 merkins

Round 2: 20 squats

Round 3: 30 lbc’s

Stopping at the top at round 3 we paused for a moment to enjoy the view of the sunset and remind ourselves to be grateful for all that God has given us.

Then on the top of the parking deck we finished a quick 4 corners, 1 round: 10 burpees, 20 hand-release merkins, 30 jump squats, and 40 3-count flutter kicks.

After finishing, the PAX headed down what Lighthouse named the “Greenhouse,” the hot and humid staircase. From there we moseyed back to the flag.

3.1 miles total.

Numerama, Namerama, announcements, then Carfax closed us out with a great prayer.

3rd F: (Faith)
Thank you Probation for taking us out this morning in Prayer.
Openings for the Breaking Bread are still available. DM Upchuck for dates.
Homer and Gypsy hosting the Virtual 3rd F on the 20th. (Multi-faith discussion)

2nd F: (Fellowship)
July 31st Flyers game. DM Bone thugs for details.

1st F (Fitness)
We all know the core principle of F3: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. But sometimes you get to see it in action with energized FNGs that come out for their 2nd post in 2 days. Today, YHC watch every member of the PAX encourage, fall back for, and lift the spirit of our new brother Carfax as he joined us in a regular WTH WIB (Workout in a Bag). There was no man left behind and we left no man where we found him either. The PAX got stronger though the fellowship and bound of supporting a pax. We all started together and we all ended together. That is what we do in RVA F3…

The THANG:
Left out of Pocahontas parking lot onto Three Chopt
Right onto Thamesford.
On the way down toward Church we turned into each cul-de-sac on the west side and did 20 Merkins at the end.
on the way back to Three Chopt we turned into each cul-de-sac on the east side and did 25 LBCs.
Back to the AO for 5 mins of Mary

Total counts:
120 merkins in total
100 LBCs
3.5 miles of running
1 min of American hammers in Cadence (about 30ish of them)
1 min of LBCs in cadence
1 min of Flutters
1 min of Heels to Heaven
1 min of stretching.

Not to bad for a Wednesday morning in the GLOOM. Hope to see more of you guys soon at WTH. Can wait to see you stamp your passport at this AO.

No NMS today.. slammed at work with interviews and midyear reviews.

Don’t forget to put on your calendar the RVA townhall on the 8th at 8pm. See Slack for details.

as always…. Call a pax you have not heard from in a while.. it may be what he needs to pull himself through the day.

v/r
John (Gypsy) Boles

WTH started with a jog to the parking deck where we completed 3 sets of 7s working our way up to the top. First set of 7s: Hand Release Merkins and Burpees. Second set: Bomb Squats and Carolina Dry Docks. Third set: Flutter Kicks and American Hammers. Jogged around the lake back to the Flag. Total distance 3.8 miles.  

3rd F: Faith

Thank you Probation for taking us out.
Next virtual 3rd F is July 6th. YHC will be hosting.

2nd F: Fellowship

• Rumor has it the the 4th of July convergence will be on the 3rd of July at DogPile.
• BoneThugs is putting together a F3 night at the Diamond… slated for 7/31.. Please DM in SLACK for details and HCs.

1st F: Fitness

July Passport Challenge is coming. F3 Velcro Patches are being ordered for pax that want to participate.. donation for the patches are being accepted and all proceeds will be going to the foundation that Mr. Rogers supports. I am sure we can raise a few dollar for the cause. More to come.

The Thang at WTH today:
Mall Rats .. featuring Jay and Silent Bob
It’s a super easy one.. and everyone starts out with plenty to say like Jay but ends up at the end like Silent Bob.. no words.. just general body motions.

Warm up
3/4 mile run from the School to the dog park
Dynamic stretching around the round about:
Toy Soldiers
Half lap toes out, half lap toes in
Butt Kickers.

Bro code run to Short pump mall on Broad.

Once at the mall.. there is a 1 mile road around the parking lot with various main entrances to it, at each entrance the pax does 10 jump squats. (unless you are Probation then you do what you want cuz …well… ur Probation. ?)

Meet up at the entrance we started at and mosey a 1.25 miles back to the AO where there is a track.

At the track: 400m all you got. 100m recovery. 400m all you got.

Back to the AO for COT.

Like YHC said… nice and easy for 4.8 miles of run focused boot-camp action.
Plenty of mumble chatter to start and little to none after the last lap around the track.
Jay and Silent Bob strike again.

Thank you guys for letting me lead today.

v/r
John Gypsy Boles

As always: Call a pax member you have not heard from in a while… it may be just what that guy needs to make it through the day.

The thing:

This 3.0 mile beatdown at WTH started with a fast jog around to short pump elementary school

Warmarama:

In cadence:

Side straddle hops 

Dead man hang

Merkins

LBCs 

YHC learned from the past to explain his cadence and all had a few laughs 

We then mosied onto the ball field!

COP 1: 

7 of diamonds on the ball field. Home plate to right corner 7 merkins, center field 7 more and home plate 7 more to hit the Diamond pattern.

Round two: 14 mountain climbers 

Round three: 21 flutter kicks

Round four: 28 LBCs

10 count and we’re off

COP 2:

Mosie to the center of the football field for a Big Bang! 

4 rounds 

PAX stays shoulder to shoulder facing out of the circle. Sprint 15 seconds 15 reps of an excercise

Round 1: plank jacks

Round 2: WW2s

Round 3: Merkins

Round 4: side straddle hops

Mosie the long way back to the flag.

Thanks for the Q gents!

The chatter started the night before about no one wanting to Q WTH. So Roger Roger ended it quickly with an all in “I got it” here’s how things went down. 

The thing:

This all encompassing 3.4 mile beatdown at WTH started with a fast jog around to the splashpad where YHC was hoping for a cool off before we did a modified beast.

splash pad  warmerama:

In cadence:

Side straddle hops x 25

Don Qs

Dead man hang

Plank jacks 

Merkins

LBCs 

YHC took some mumble chatter as YHC slowed and sped counts to mess with PAX or just didn’t know how to call cadence this morning. Take your pick!

We then mosied a half mile at a good clip to the kanawha redskins field for

COP 1: 

Endzone to endzone we covered a series of burpee runs

10 yd line 1 burpee sprint to the opposite end zone then jog back. 

20 yd line 2 burpees sprint down jog back

30 yd line 3 burpees repeat

All the way up to 100 yard line endzone for 10 burpees to finish our cycle!

Phew no mumble chatter here!

10 count and we’re off

COP 2:

Mosie to short pump elementary for 2 sets of 25 reverse swing crunches

Mosie to the flag

Hot Potato Q today. Gomer out, Lighthouse back with a suggestion from Homer. Probation took us out.

.5 mile warmup then run a little and work out a little.

Ascending (Gomer):

5 x Burpee, run a little

then 5x Burpee + 30 LBC, run a little

then 5x Burpee + 30 LBC + 20 Lunge, run a little

then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker, run a little

then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 Hand Release Merkin, run a little

then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 HRM + 20 Pickle Pounder, run a little

Descending (Lighthouse):

30 LBC + 20 Lunge + 20 Imp Walker +20 HRM + 20 Pickle Pounder, run a little

20 Lunge + 20 Imp Walker + 20 HRM + 20 Pickle Pounder, run a little

30 LBC + 20 Lunge + 20 Imp Walker + 20 Pickle Pounder, run a little

20 Lunge + 20 Imp Walker + 20 Pickle Pounder, run a little

20 Imp Walker + 20 Pickle Pounder, run a little

20 Pickle Pounder, run a little

run a lap or 2 to get to 3 miles (Homer).

A few extra burpees (x10) when morning greetings were not returned.

NMS – we werent thinking nor talking much – getting it done in the humidity. One running HL.

Convergence 5/31 at Tredegar.

Get some!