Tag: WaThoHuk

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.

Give 2 Give

My first planned Q at WaThoHuk. ‘We’ went east on Three Chopt Road, around the Goose Poop Loop to the entrance, then North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. ‘We’ ran the stairs 4 times with a stop at the top for 20 merkins. ‘We’ then returned the way ‘we’ came except ‘we’ completed a circumnavigation of the Goose Poop Loop. When ‘we’ got back, ‘we’ ran around the island and then ‘we’ did 20 merkins and called it finis (about 10 minutes early). Total distance was about 3.2 miles.

The reason no man was left behind? It was just me. Hope someone else shows up next week!

A thin crowd today for my first unplanned Q at WaThoHuk. Despite the cool weather, Whitesnake was sweating that he was the only one, until I showed up at 5:28.  So, we ran the island twice in case someone showed up (no one did) and then went east on Three Chopt Road, around the Goose Poop Loop to the entrance for some Derkins and Dips. North on Fish Pond Lane, left on Old Brick Road to the parking deck next to Burger Bach. We ran the ramps twice with some stops for merkins, and the stairwell once. We then returned the way we came except we completed a circumnavigation of the Goose Poop Loop. Total distance was about 3.8 miles.

 

I have the Q next week and am hoping we have some additional attendees. Maybe Roger Roger will land his airplane, Gypsy will wander by or Pinto will put down his beans for a visit.

Left the house at 5:18. Ran to Pocahontas, arrived at 5:28. No cars. Uh Oh. 5:30 came and went solo.

“I don’t know where I’m goin’.”

Ran to WB Village, hit the parking deck stairs to the top. Then did 10 Merkins, ran down the stairs, ran up the ramp back to the top, 10 Merkins, then repeated a few times.

“But I sure know where I’ve been.”

Ran to a different parking deck. Did the same thing. Threw in some side straddle hops and LBCs.

“Hanging on the promises in songs of yesterday. And I’ve mad up my mind, I ain’t wasting no more time”

Ran around the village some more and headed home. Just a couple minutes short. 4 miles total running plus the fun. Did not leave anyone behind and had some great conversation.

Ended in prayer: “Oh Lord, I pray you give me strength to carry on. ‘Cause I know what it means to walk along the lonely street of dreams

Here I go again on my own
Goin’ down the only road I ever known
Like a drifter I was born to run alone…”

DANCING IDIOT: The HIM who initiates a Movement by Influencing a First Follower. (Video)

F3 the organization is set up using this principle.

As a Men’s Fellowship organization with a mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership with 5 core principles:

Free of Charge
Never a charge to workout, ever.

Open to all Men
No matter the man, you are welcome here.

Held Outdoors
Rain or Shine, Heat or Chill, we are out there.

Peer Led
Rotating fashion of men leading each other.

Ends with COT
Always ends with a Circle of Trust.

and a motto of:
“Leave no man behind, but leave no man where you find him.”

It all sounds easy … right? Until its time to be the dancing idiot within those standing principles and be vocal about F3 not being just another workout group. To speak to the culture of F3 nation even when there are those that intentionally want to push against it.
WE are free to lead … so must do so and not just blindly follow because it is the way it has always been.
WE are leaders helping leaders and should never except any member of F3 being left behind for any reason.
Push forward men…be the Dancing idiot. If there are those that want to stop you from doing or saying what you know is right… KEEP on dancing. You chose to be part of F3 because of the core principles, whether that was 5 yrs ago or this week. Encourage growth and new ideas.. don’t stand in the way… help. Know where the 6 is and pick him up.. dont make him finish anything alone. Shield lock with your pax. and above all else.. if you know this is not happening, do something about and reach out to the impacted individuals.
BE the Dancing Idiot.

3rd F: (Faith)
Thank you Roger Roger for taking us out this morning. TAP to all pax members needing support right now.
Free to Bleed on 10/20. See Pigskin for more information

2nd F: (Fellowship)
Beer Mile Friday night… See Handshake for more details

1st F: (Fitness)
The THANG:
1 mile run to Traget
1 Mile of 7s in the parking lot
1 mile run back to the AO track
2 sets of 400M sprint x 200M recovery
1 cool down loop

back to the Start.. All pax accounted for.

Time for COT.

Done.

Thank you for allowing me to lead WTH on this wonderful day

v/r
John (Gypsy) Boles

3 gloom warriors approached WTH with a can do attitude. One warrior did extra credit by running to the AO and then home. 

The thang:

Mosey to the cement pad for a little Trader Joe’s for Warm-a-rama:

20X SSH

10x Don Q

Plank 1 minute

Wilson’s 

Fudd

LBCs

A quick jog to the Parking deck where we did 7s to the top in hopes of a morning sunrise, but the cloud covered sky prevented the view, but at WTH it’s always sunny and 70.

7s included squats and merkins

Run to the start for 25xWW2s

7s back to the top which included Ball dippers and Burpees

Run to the bottom of the parking deck for 50 flutters

Mosey a couple alleys on our way to the gazebo for 50 dips. A couple of Bernie sanders legs were thrown in on the way.

Complete the mosey back to the flag for dynamic stretching and 2 minute cool down.

Thanks for letting me host today!