Cold clear winter mornings make the stars stand out, and this morning they were enhanced by the last straggling meteors of the Leonids. Since WaThoHuk is a run focused bootcamp (minimum of three miles) YHC decided to combine laps around the track with exercises emphasizing running form and injury prevention. These included: side straddle hops, copperhead squats, superman planks, side planks with leg lifts, lying leg lifts and kick backs, standing leg lifts and deadlifts, and merkins. During the laps we also included carioca, bounding, and skipping. Distance covered was 3.2 miles
Post on behalf of WordPress-less Pinto: (maybe a little commentary added in)
Here’s how it went down: Into the muggy hot gloom 7 men started the day wondering if it was August or November 11th.
COP: Circle up Disclaimer given (minus the one about Pinto is not awake for calling out cadence and its really an OYO until he stops counting to some random number) Start with 17 side straddle hops Next 9 don quiotes 10 merkins 20 LBC
Time to roll: 4 warriors ran by lake and across Three chopt to Culpepper sac number 1, circle back to wait for remainder to catch up. Nowhere in sight (cuz the Q said they were running around the Goose lake), keep backtracking and get back lake. Roger Roger whistles and gets reply from across water. Run continues to meet in the middle, 25 merkins, head back to cul de sacs. At each cul de sac and do 10 burpees, run to next one, 25 merkins, run to next one, 10 burpees, run and repeat until 5 sets of 25 merkins completed and 5 sets of 10 burpees. Mosey back to flag and meet up with our lost warriors (we were not lost…we just didn’t have our cell phones for GPS and the 1st door we knocked on for direction to find ya’ll offered us some breakfast and coffee so we took them up on it and then decided to head back the AO. Did a few exercises so when you guys got back, it looked like we had been working hard) and did 25 celebration merkins to round out our 4 mile trot.
Name FNG Bacon Bits Close in prayer, get the day started!!
Writing late night backblasts is not fun.. But I’m just not a write-the-backblast-the-same-day kinda guy. So here we go..
the INAUGURATION of WaThoHuk fell the day after the election of 2020. Too many must have stayed up late the night before watching returns and learning who our next president would be absolutely nothing about the outcome.
2 of us arrived for the 15 min. pre-run. Lap around the West Broad Village lake and back to the flag.
picked up 2 more and Gypsy led us off: Warm up 30 side straddle hops 20 imperial squat walkers
Track work. 400M AYG followed by 200M recovery jog backward. 30 LBCs 400M AYG followed by 200M recovery jog backward. 30 flutters 400M AYG followed by 200M recovery jog backward. 30 reverse LBCs 800M AYG.
Hand off to Greenbow.
run back to parking lot 15 merkins sprint to end of lot, lap back 10 burpees sprint to end, lap back 20 WW2s sprint to end, lap the bus loop, lap back 10 dips another lap
3 suburban warriors showed for the 5:15 WaThoHuk (Or as I prefer, WTH!) pre-run of 1.7 miles. West on Three Chopt, North on John Rolfe. East into West Broad Village (WBV), round the lake and reverse route back to the flag.
We picked up another 4 passengers, for a total of 7 brave souls, and departed into the gloom.
The Thang:
Quick warm up waiting for Don Draper: SSH x10; Merkin x15; LBC x25
Mr. Draper, as it turns out, drove all the way to Short Pump, but realized when exiting 288 he had FORGOTTEN HIS SHOES. ? Not gonna work for a run/PT AO, folks.
Off we go. 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: Burpee x10; Tottenham Pl: Squat x1 (celebration of the 2 mile mark); unnamed circle: WW2 x10; Ivy Home Terr: Squat x10
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: Merkin x10; Thamesford Ct: WW2 x10; Harcourt Terr: your choice x10
Cross Three Chopt; right to continue around lake; back-to-last until we all reach the gazebo on Geese Landing.
Burpee x10; Trip & Stunt Roll x1 (although I was the only pax who completed this one)
West on Geese Landing, take ramp on left to Three Chopt; back to flag; back-to-last
Last few minutes – Mary: Merkin x15; Flutter x20; LBC x10
5:30-6:15 mileage: 4.5 – 4.9 miles (depending on your speed and how much you doubled back to last)
Total mileage, including pre-run: 5.3 – 5.7 miles (!)
NMS:
YHC hasn’t led a workout in a few months, other than Curahee runs.. So, in the spirit of Saw Walton (“Most everything I’ve done I’ve copied from someone else”) I borrowed from an earlier WaThoHuk beta workout by Gypsy..
Enjoyed leading this one – as a slower runner (9-9.5 min mile) it’s a puzzle to figure out how to push the pax and get a good workout for the faster guys, without them leaving me in the dust.
We did a lot of back-to-last running in a previous bootcamp workout group, and I love it. It’s a push for all – the fast guys can chase each other down – and when they come back to last, it’s a great incentive to chase / push for those of us a little slower.
Announcements:
Shoe drive was a great success – nice work Gypsy!! Maybe some others I had in my draft of this post, which was eaten by wordpress.
Side note: Don Draper, if you’re scared of WTH, just say you’re scared.
Take a moment, reach out to someone. Or, if you have something going on, reach out to a fellow brother!
