Tag: WaThoHuk

E ala ‘oeE ala ‘oe!! e holo ana nā kānaka
Time for the Greenbow Special.

3rd F: (Faith) Thank you to Pinto for taking us out this morning.

2nd F: (Fellowship) the Memorial Day Convergence is planned. Talk to Honey Do if you want to help out.
Lots of 2nd F running opportunities opening up. DM me if you would like to know more about Co-Ed running options around the area that will not interfere with your F3 1st Fs
(ie: Wednesdays at 6PM is 1 for the Road run out of a local brewery… changes location every week.)

1st F (Fitness)
A picture saves a 1000 words: (or street names)
Courts on the left side of neighborhood we did 10 Merkins and 20 Flutter kicks.
On the way back we hit the courts on the right side and did 10 Jump Squats and 20 WW2 sit-ups.

Loop around the Goose pond and back to the AO.
4 miles with Bootcamp.
Finish up with 5 mins of Mary:
1 min each of: American Hammers, Flutters, LBCs.
2 mins of PLANK

NMS:
Good group of guys out this morning for the Greenbow Special.
This work out allows for all speed levels and distances. It is easy to modify if you decide to cut the courts short or skip one all together. But over all we have between 3 and 4 miles yet everyone stayed with in view of each other.

Call a pax member you have not heard from in a while. It might be just the pick up they need today.

If you have not signed up for it yet, check out: https://consistencycoaching.substack.com/ .
There is some good stuff in there from RVA’s very own Swirly

Thank you for allowing me to lead this morning.

v/r
John (Gypsy) Boles

When two or more are gathered the show goes on. Two lone warriors headed off as the sun started to break into the sky on a beautiful morning for a workout.

Here’s how it went down:

South on John Rolfe PKY, 1 mile and

25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

Right turn and roll west on Church Rd, 1 mile and

25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

Right turn and roll North on Glen Gary Rd, saw what appeared to be a fox come onto road ahead and took one look at Homer charging down at him and made its way back to cover, hard to tell what it said on its way into the trees. 1 mile and

25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

Right turn and roll east on Three Chopt, north up Pump a bit to Park cut through and back to flag at Pocahontas Rd, 1.17 miles and

25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

Thats a wrap: 4.17 miles covered at a nice pace and worked some muscles along the way. Pinto closed in prayer.

Homers Hydrated

The thing:

This all encompassing 3.1 mile beatdown at WTH started with a .8 mile jog around the liesfield lake for some warmerama:

In cadence:

Side straddle hops x 25

Arm circles forward x 15

Reverso x 15

Merkins x 10

LBCs x 31

We then mosied a half mile at a good clip to Golf Galaxy and REI to do a little structured COP utilizing the equipment the sporting goods stores gave us:

COP 1: 

4 corners ascending and descending to include run to the first corner for 20 Merkins and run back to the start. 

Next 20 merkins, 40 2 count flutters back down to the start.

Third round 20 merkins, 40 flutters, 60 squats work back down

Fourth corner 20 merkins, 40 flutters, 60 squats, 80 LBCs and work back down 

COP 2: Mosey back towards Trader Joe’s to fuel up for 2 anaerobic Sprints on the alleys followed by 5 burpees. 

Quick lap back to find a lost item Homer left behind. 

Mosey to the flag for a cool down around the bus loop, light stretching, and 1 minute of Freddie Mercuries!

Good job Pax! Thanks for letting me host today at WTH.

3rd F: (Faith) See Slack Channel for 3rd F to connect to the next Virtual meeting

2nd F: (Fellowship)
Double Mint posted:
Gents – the 2.0s and I are heading out to Evergreen/East End Cemetery again to clear some brush and haul some logs in service e to others — we are on the 11-12:30 shift; volunteers also welcome for 9-10:30. Hope you can make it!
https://backblasts.f3rva.org/2021/03/30/3rdf-service-opportunity-historic-evergreen-east-end-cemetery-cleanup/

1st F: (Fitness)

The Thang:
1 mile warm up to the parking deck: a few side straddle hops and some Don Quixote.
today’s main event is:
run up the flight of stairs to the top of the parking deck. 20 of called exercise, lap around the top deck and proceed down to next level. 20 or same called exercise on each level until you get to the bottom.
Rinse and repeat 2 more times. 1st round called exercise was Merkins, 2nd round was WW2s, 3rd round was Sumo Squats.
Time to mosey.. that parking deck stuff sucks.

Over to the Goose Landing pond.
Tempo pace to far end. recover pace back to beginning.

All in and time to head back to the AO.

3.4 miles of running and bootcamp along the way. it great way to start a Wednesday.

NMS: Interesting to see 3 AOs all without an assigned Q on the same day. But as I look at the sign up sheet there are tons of blanks.. RVA is the only region I know of that doesn’t have a SLT or site Qs and as a result, I guess we end up without designated leadership, shovel flags, pax consistency, etc to make sure the core principles of F3 are being followed at the AOs.

SYITG!!

v/r
John (Gypsy) Boles

3 men braved the heavy pollen for a cool spring workout at WTH. Route is to the short pump mecca of Target, then check out a few things at Hobby Lobby before finishing up at Home Depot and returning with a Best Buy drive by. Just like Saturday afternoon.

3 rounds of triple check

• Round 1: Dips & Jump Squats
• Round 2: WW2 & Squats / Monkey / Gorilla Humpers
• Round 3: Merkins & Vee Up

Finish the job with a pole smoker in the bus loop.

3.0 Miles on the nose.

YHC took us out. Prayers for healing and patience.

Musings – 3 is a powerful number with ancient mystical implications. 3 man is a powerful college drinking game – YHC enjoyed the regional rule differences: nine to the right, eleven left, ten social, five and two touch your nose, 3 rolls to make a rule.

Get some!

Two faithful showed on a beautiful spring morning to put in the work.

Clock struck 5:30 and we were off, mosey to a familiar neighborhood by way of West broad village lake path for a Cul-de-sac workout/run.

First Cul-De-Sac 20 Merkin, Next 20 WWII, Next 10 Burpees, Next 20 reverse crunches. Repeato : completed 3 sets of these including a route back around the lake and back to the flag. 3 loops around the bus loop and a final burst of old man speed to the end of lots and back to flag. 4.43 miles completed and strong workout complete.

Mumble chatter contemplated the methods and ways of vaccine distribution, spread of virus and questions of Big Brother conspiracy.

QIC took us out. Two or more gathered in his name….

Three men broke through the gloom on a perfect WTH day to improve the local neighborhood. One mile out. Working our way back we did 3 sets of 11s. 4.1 total miles.

• Round 1: Merkins & WW2
• Round 2: Jump Squat & shoulder taps
• Round 3: LBC & Peter Parker shoulder taps

YHC took us out.

Announcements: BRR, Tomato relay,

NMS – we worked pretty hard today. Minimal chatter. Gypsy is thinking about outreach to young men that need some guidance. I am too. For many sports is an outlet – but these require such an outlay for, equipment, advanced training, travel, or body type, there has to be something any body type can do for free. Hmmmm, do we know anything like that? To reach those that really need it – we need ideas that work through the liability issues in our current environment and a way to solve transportation limitations.

WTH 4.1

We did 4.1 miles today with 5 pax present for a little warm but rainy morning! 

Mosey past the dry cleaners to hang a right into the large apartment complex where we did a little warm-a-Rama. 

Arm circles x 15 

Reverse x 15

Imperial squat walkers x 15

Merkins x 35

Mosey to a long straight away in the complex for COP #1

We did 11s merkins and jump squats

COP #2 

Next to Dunkin’ Donuts for merkins on your own.

Mosey back to the flag for the last push!

All in all we hit the parking lot at 6:15 where we did not complete our 200 merkins but assigned the last 64 for homework! 

All in all a strong presence and tough one with longer run lengths to push distance on this 4 mile plus bootcamp! 

The thing:

This all encompassing 3.4 mile beatdown at WTH started with a half mile jog to the concrete pad at the village for some COP it went something like this:

In cadence:

Side straddle hops x 25

Arm circles forward x 15

Reverso x 15

Merkins x 10

Leg circles X10 Lft leg x10 right leg

Mountain climbers x10

Plank jacks X 10

We then mosied a half mile at a good clip to the parking deck where we completed 2 sets of 7s working our way up to the top of the structure. 7s were perfect here as you reach the top of the structure at exactly 7. 

First set of 7s up 

1 jump squat 6 merkins 

Ascending the parking deck 

Run down to the bottom

Second set of 7s 

6 burpees and 1 copperhead squat ascending the structure to the top for a massive hill workout.

Run down to the bottom for a 10 count. 

We then mosied to a Bernie straight and threw in 20 merkins. 2 karaoke straights to followed by one last bernie straightaway. 

The pax then completed a .75 mile run around the west broad village lake and back into the parking lot where we finished the beatdown with 10 merkins to get our 100 plus for the day. Gipsy surpassed us on merkins though! 

50 Freddie mercuries, 50 LBCs,  50 flutter kicks.

Good job Pax! QIC almost didn’t make it due to a redeye when Gipsy put QIC on the spot last night QIC couldn’t say no.

Six Svelte Stallions broke through the gloom for a WTH workout. Here is how it went down:

Mosey around goose lake to Windsor Place.  Elevens: HRM & V-up. Mosey back to school. 3 rounds of Pole smoker: heels to heaven. Ring of fire. 3.7 mi total. YHC took us out   

NMS –  YHC admits to being a little surprised upon seeing two cars with New York plates sitting at the far end of the normally empty parking lot. Typical westend bubble thinking, maybe they’re part of the kidnapping ring?  Glad they are not. Just two PAX traveling for work And we are glad to have you. I’m also glad that people are finally flying into RIC again.

Just think, if two PAX from arguably  the furthest away ‘villes can show up at WTH, maybe PAX from the 8mi away D’ville will show up someday.  

Gitty up.