Tag: WaThoHuk

Into the frozen gloom, 5 met up to burn off the fat. All were happy to see Gypsy back in the Pax for the start of the clawing back to machine condition.

The Thang,

Mosey west down Three Chopt, North on John Rolfe to the cut through to the Park. Circle up for a quick COP

10 SSH, 11 Don Qu’s, 10 LBC’s, 10 Merkins lets roll

zig zag over to the Lake at Wellesley circle up for a custom Ring of Fire:

first person starts with 20 Merkins rest of pax does LBC’s, moves to next until all 5 have completed Merkins, then start over with pax doing American Hammers, repeato Burpees and cool down with WW2s. Each person completing 80 merkins and many of the others. Up and roll out, times a wasting and miles to cover. ran up towards Broad street and made our way through parking lots dreaming about stopping for bagels, donuts, biscuits and parking our 6s in some Lazy boys. Passed an unfriendly fella who didn’t return the Good Morning. Continues the run back to the flag to completed 3.73 miles of distance. 10 punitive Burpees for Mr Grumpy’s silence, circle-rama. Announcements, prayer concerns: several mentions of those with health concerns, recent passing and eminent deaths. God speed and grace to those in need(all of us). Pinto closed us outbin prayer.

PS Kudos to Gypsy for finishing the run with the group. I would have had to take an uber back after the first mile

Yesterday we did the 3.25 today 4 warriors fell out of the fartsack with much enthusiasm to get started this beautiful morning! 1 special guest appearance from our SOJ brother DTH graced us for this beatdown. It went something like this:

Half mile mosey to Wachovia for Warmarama:

25 side straddle hops

10 Don Quixote’s

Plank for time

Side plank left arm high

Side plank right arm high

Mountain climbers 20 

Merkins 10

Recover:

COP #1

Short jog to the parking lot at SPP for a building 4 corners:

Sprint to 1st Corner 10 merkins back to the start

Sprint 10 merkins and 2nd corner 20 WW2s back to the start

Sprint 10 merkins, 20 WW2s, 3rd corner 30 2 count flutter kicks back to the start

Sprint 10 merkins, 20 WW2s, 30 2 count flutters, 4th corner 40 ball dippers back to the start

Mosey around the baseball field and onto the wet slightly muddy 70 degree and sunny football field for a round of 10s.

COP #2 10s

Start at the 10 yard line complete 1 merkin and 9 burpees sprint to other side endzone. 

20 yard line 8 merkins 2 burpees

30 yd line 7 and 3

40 6 and 4

50 5 and 5

60 6 and 4

70 7 and 3

80 8 and 2

90 9 and 1

Phew! Mosey around the elementary school for a little new car shopping for a Nissan Xterra which we couldn’t find but found the economic Versa for our commuters

On to COP #3 

The Pad- for a little 

Copperhead squats x 15

20 ball dippers

30 LBCs

Suzanne summers right side and left

Mosey to the alley behind Trader Joe’s for a down hill Bernie sanders then back to the flag.

All in all we hit the parking lot at 6:15 and the cars at 6:16 QIC takes the blame for the 1 minute tardiness! Great job to the pax for putting up a solid post and special thanks for the surprise visit from DTH! Thanks for the Q SYITG!

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