Tag: WaThoHuk

Parking Deck 7s

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:

Ball dippers x 15

Side straddle hops x 15

Plank Jacks x 15

LBCs 25 OYO

Arm circles forward x 15

Reverso x 15

Merkins x 10

We then mosied a half mile at a good clip to the parking deck where we completed 2 sets of 7s up 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 copperhead squat 6 merkins 

Ascending the parking deck 

Run down to the bottom

Second set of 7s 

Jump Squat 6 and burpees 1 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 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 burpees since the man with the dog refused to say good morning followed by:

50 Freddie mercuries and 2 minutes of flutter kicks.

Good job Pax! I was gassed. 

A group of 5 convened for a running boot camp and this is what transpired.

COP – Hard pass, if we were going to finish this thing then we didn’t need to waste time with a warm up

Mosey from the school and take right on Three Chopt heading west. Corner 1 (Three Chopt and John Rolfe) 5 Burpess, 10 Hand Release Merkins, 20 WWII’s, 30 2-Count Flutter Kicks, Mosey north to Corner 2 (John Rolfe and Liesfeld Parkway), repeat exercises. Mosey east to Corner 3 (Liesfeld Parkway and Geese Landing), repeat exercises. Mosey south down grassy cut through to Corner 4 (Three Chopt and grassy path), repeat exercises. As we moseyed west again on Three Chopt it hit one mile. Repeat 3 times.

Total:

3 Miles

60 Burpess

120 Hand Release Merkins

240 WWII’s

360 2-Count Flutter Kicks

Announcements: Probation mentioned he hadn’t seen Swiper since the first WTH, Gomer to check in on him.

NMS: Gypsy asked YHC to Q WTF a few weeks back when he went out on his surgery, YHC obliged but then completely forgot about the workout. Yesterday when YHC called Gypsy to check in (Gypsy gets really quiet when he’s not actively posting in F3) he asked if YHC was going to Q. YHC likes his post First Watch naps but obliged because of last weeks failings. YHC doesn’t know the area so he took to Google Maps to get the satellite view of the area to design this route/workout. It was a very quiet morning, besides being together there was very little mumble chatter. I think Lighthouse said it best when he mentioned that it was his first time at WTH in which the run was the break and not the exercises. YHC thinks that pretty much says it all. YHC has redeemed himself.

Here is how it went down

COP: 10 side straddle hop 10 DQs, 10 storm squats. 

Mosey to short  Pump park circle up, 20 hand release merkins, Circle the island doing butt kickers, circle again karaoke,  3rd time Bernie Sanders, back to start 20 burpees. 

Head back out on the street up the broad and over to trader Joe shopping centre. 50 LBC’s, GP equipment failure reset then Mosey back to flag,

Mosey over to the track for intervals, Sprint halfway, 20 count rest Sprint half again, repeato 3 times, 50 LBCs, Bernie half lap, bear crawl quarter lap, recover, jog one final lap and head back to flag. 20 hand release merkins, 30 2 count freddy Mercury’s, 20 rosalitas, thats a wrap. 3.4 miles of dark ground covered.

3 met in the gloom at WTH to celebrate the triumphant (slow) return of Greenbow.

The Thang:

Quick warm up around the bus loop 2x waiting for stragglers. There were none other brave enough.

Run East on Three Chopt; North ramp into WBV; Stay right toward lake; gravel path on right to cross Three Chopt; South on Thamesford Way.

At each street (dead end) on the West side of Thamesford Way, run to the end, circle back-to-last until pax is together. Then, perform exercise prescribed by the Q:

Harcourt Ln: Merkin x10; Tottenham Ct: keep running; Tottenham Pl: Merkin x10; unnamed circle: Jumping Jack x1 (because it’s not really a full street); Ivy Home Terr: scissor kick x20

Start the trip back North. Repeat run to end, back-to-last, exercise for each street (dead end) on the East side of Thamesford Way:

Ivy Home Pl: Downhill Merkin x10; Thamesford Ct: keep running; Harcourt Terr: merkin x10

Cross Three Chopt; right to continue around lake; back to the parking lot, run loops until Greenbow arrives – optional, burpees in parking lot until Greenbow arrives (weird, no one did this)

Burpee x10; Pinto’s beach body special request aka LBC x25; Rosalita x10

Total mileage: 3.65

In closing:

YHC skipped for a while.. Working to get back at it. Praying thanks for those who were there and quick recovery for those who were not.

Take a moment, reach out to someone. Or, if you have something going on, reach out to a fellow brother!

-Greenbow

2 met for a Hot Potato WTH

Thang – 1.5mi mosey to WBV parking deck. Dora: Merkins, WWII, Squats. +.5mi

1 mi Mosey to WTH start. 5x Parking lot repeats: 10 Burpee, 20 WWII, 30 Hammers, 30 FK, 20 HRM

YHC took us out.

3 warriors of the gloom sought to better themselves today. According to the female runner who took Shorts Only Posting to a whole new level, this is what transpired:
YHC went solo for a pre-run through the exceptionally quiet neighborhood across the street. Made it back just before 5:30 to meet the PAX, then we were off!

Run from school to take a right on John Rolfe. Turn left onto the trail for Short Pump Park. At small round-about do various warmerama exercises around the circle:

• Butt Kickers
• High-knees
• Carioca
• Ukrainian Soldiers
• Imperial Walkers
• Toes in walk
• Toes out walk

Mosey to the lot across the street from the Publix. Time for a Triple Check with: Merkins, Pole Smokers, and a long lap around the perimeter.

Mosey down Pump Rd to hang a right onto Broad St. Run down til we reached the Ulta. Find a spot on the wall for 10, 15, and 20 donkey kicks with people’s chair in between.

Mosey all the way to the Ack Ack, hang a right and head back to John Rolf and BTTF. Various cool down stretches before finishing with Rosalita and Hello Dolly.

Numbers, names, spirited discourse, YHC took us out with thankfulness for the PAX and our many blessings.

NMM

The concept for this AO is very unique and one that YHC finds to be very enjoyable. Enjoyed the discussion of the similar business models of Peloton and Starbucks. Also, all the necessary ingredients for civil war etc. YHC is thankful to be able to have frank thoughtful discussion with all brothers in the PAX. Have a great one fellas!

Three Titans gathered on a crisp clear morning to see what would be in store prior to the holidays.

Thang

Run to Einstein’s parking lot. Triple check: WWIIs and squats.

Run to Short pump Park. Triple check LBC’s and swing crunches.

Run to West broad village East parking deck. Triple check Freddie Mercury’s and decline merkins or shoulder taps.

3.25 miles. 1.25 pre run.

BTTF. Probation took us out.

NMS

After a quick warm up and gear check we got on the way. Quiet clear morning with frost on the ground. Not too many people around until we got over to WBV. Lighthouse remarked at how much traffic there was – it’s no wonder, we were on the ACAC gym backyard. Several comments from the passers buy about working out outside in the cold including one kind lady who said “yall are hardcore”. Yes ma’am, we are.

Get some!

3rd F: (Faith)
~Thank you Pinto for taking us out as we closed out a killer beatdown
2nd F: (Fellowship)
~F3 Nation 10 yr anniversary convergence has been pushed out to October
~HDHH will be at Hardywood West Creek next Wednesday 12/16 starting around 5
1st F: (Fitness)
The THANG: Split Q Between Gypsy and Pinto
WaThoHuk is a 3 mile minimum with pain stations along the way.. this requirement does not include when or how the pain stations are to occur or what is used. Today we had some coupons

Disclaimer given
Lets Mosey: it was cold so a nice slow warm up was required:
2 slow laps around the Pocahontas track and back to the AO launch.

YHC drives around with the 30lb pavers in the back of the truck.
Called exercise performed with paver until the timer gets back from a 1/4 mile run around the front parking lot.
9 rounds. (each pax ran 1.5 miles during this)
exercises:
Curls, over head press, LBCs, Sit-up press, Triceps extension, good mornings, Flutter press, High pull, over head pull.
Put the blocks back and hand off to Pinto.

Pinto calls a mosey to the Dog park going the looooooong way.
Perform 15 burpees OYO at the round about.
Follow Pinto on a run around the park over to the tables
30 dips at the tables
15 burpees
30 squats
15 Merkins
30 dips
Mosey back to AO through the wooded path.
One lap around the parking lot.
finish with 25 merkins.

Done!!
WTH!!! just happened.

NMS:
Q Source – F3 Nation

As always: text, call, email a pax you have not seen in a while.

v/r
John (Gypsy) Boles

E ala ‘oeE ala ‘oe!! e holo ana nā kānaka

There is a best practice that YHC and a few friends came up with many moons back with regard to shopping for the Holidays.  Its call Sh-rinking… yes the name could us a lot of work … but it the concept was perfect at the time. (no way I could pull this off today)
You gather up 3 or 4 other buddies that are seriously procrastinating (like me with this back blast) doing the holiday shopping; with one set as the driver but he has his dinner covered by the crew.
You set out to the 1st store on the list. As soon as anyone in the crew finds something and buys it, you all have to leave that store and go to closest location that serves beer and all Sh-rinkers have just one short beer. Upon completion of that one beer, you all go to the next store (unless someone saw something in the last store and needs to return to buy it.) As soon as the next item is purchased, you go to the closest place to buy a beer and and all Sh-rinkers have one short beer. Rinse and repeat.. You continue this over and over again until one of many options occurs..
1) all Sh-rinkers have finished shopping
2) all Sh-rinkers have run out of money
3) all Sh-rinkers can’t walk to Sh-rink any more
4) the driver is done watching others Sh-rink and wants to go home to drink in peace
or 5) someone thinks it is a good idea to go to Lowes and buy their M a shop vac because they have Sh-rank wayyyyyy to much (True story on that one and it did not go well for him).
Anyway.. it is all in good fun and makes the shopping experience a lot more fun. It also gets you a hall pass for a 2nd F to go have a few pints with the boys because technically you are out gift shopping.

The Thang:

Pre-run at 5:15
BoBerry and YHC put in 1.5 miles while Choppa sat in the truck because it was cold outside and he wasn’t ready yet?? What did VMI teach that boy?

5:30: disclaimer given and the crew is ready to head out for a WTH style beat down.

• Short warm-up run from the AO launch site to the entry of the dog park. (3/4 miles)
• Dynamic stretching around the round-about
  • Toe Soldiers
  • Toes out
  • Toes in
  • Butt Kickers

Conversation starts with BoBerry about Starbucks and how they operate. So there was some questions if there was a Starbucks at Target. Without 100% agreement, YHC figured it would be good to mosey over and see they actually did have one?

3/4 miles to Target and it is determined that yes indeed it is a Startbucks but its owned by Target not a “Real” Starbucks. Roger Roger was right.. but the Target was closed so we cant get any this morning. But do you know what is ALWAYS open:
MC DONALDS!!!! YHC has an addition to admit…when I am on a road trip … I have to stop and get a Quarter pounder with Cheese meal.. a single Cheese burger and a Chocolate Milkshake. I love me some McDonalds. <3

Perfect time for 1 mile of 7s.
This parking lot is just the right length from the curb of Target to the far curb of McDonalds to get in exactly 1 mile over the course of 7’s.
One side is Squats. The other side is Merkins. We finish up on the Target side and decide on the next store to go visit. LightHouse said he was fresh out base foundation from Ulta and there just so happens to be one across the street. Pinto was looking for some all natural earthy Crunchy healthy snack from Trader Joes, Roger Roger picked up some kind of virus on his phone down in Honduras while he was alone in his hotel and needed the help if i-Rite, and Pinto just kept talking about how good the bread was at LongHorn Steakhouse. Sounded like a perfect opportunity for a 4 corners to Fireman Ed, so YHC decided to go with it and let the PAX get in some shopping.

4-Corners around the full parking lot (1/4 miles)
i-Rite: 30 WW2s
Longhorn: 30 LBCs
Ulta: 30 Heels to heaven
Trader Joes: 30 American Hammers

Mosey back to the AO.
Some light stretching.
and Done!!

4 miles and some bootcamp over 45 mins.: a standard WTH beatdown with a little Sh-rinking along the way.

MoleSkin:
As always: If you have read this far. Take the next 30 seconds to text a brother Pax you have not seen in the Gloom for a while. It might just be what he was needing to help him through the day.

Thank you for allowing me to lead WTH for the week.

SYITG!!
John (Gypsy) Boles

    WTH Perspectives

4 rose out of the fartsack to endure a 3 mile run plus bootcamp with insights, thanks, and sharing to start our thanksgiving season. It went something like this:

Mosey to big flag where we opened with an Imperial lunge talk about . Later renamed to Russian lunges. It was a Russian soldier with a lunge around the flag while each pax shared insights, perspectives and thanksgiving. This got the burn going in spirit and in legs. We then did Merkins in cadence to start the 3 mile run.

Next we ran half a mile into the Village where we did a series of sprints while holding-plank and performing mountain climbers, sprint 50% the alleys of the village, plank jacks sprint the alleys of the village, merkins sprint 100% the alleys of the village. We then transitioned into 4 Bernie sprints between the alleys of the village to include 25%, 50%, 75% and AYG at each end of the alley we did either 10 burpees, 20 WW2s, side straddle hops, and Freddie Mercuries. Next we went back to sprinting the Alleys of the village 50%, 75%, 100% to end at the backside of the village. We then did a nice YOG back to the track to work in some Suzanne Summers and one lap around the track with bear crawling the corners around the school and to the circle up around the flag to finish with a a Russian Prayer walk where we shared more insights, prayers, and thanksgiving. Recover! 

The Q then took us out in prayer to recap our time together.

Someone said they are cold so we started 20 seconds early! Almost forgot name-a-Rama but DTH kept us in check. Much thanks for posting today!