Tag: WaThoHuk

4 early morning warriors stumbled into the parking lot of WTH for this 3.6 mile beatdown and it went something like this:

The Thang:

.9 mile trot to short pump park where we did the Warmarama-

20xSSH

Dead man hang

10xDon Quixote 

1 minute plank

Wilson’s 

Fudds

10xmerkins

The thang:

10 laps around the orbit in a holding pattern from the splash pad around the perimeter.

1 lap 25 WW2s

2 laps 50 Flutters

3 laps 25 merkins

4 laps 75 lbcs 

Mosey back to the flag via Midas and a little car shopping!

Thanks for letting me host. 

4 bootcamp/running hybrids braved the mean streets of Short Pump for another round of WTH. Despite my rookie status, YHC decided to creep up from Southside and grab the Q. Here is a brief summary for your viewing pleasure:

Warm ups: Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Walking Hillbillies, Lunge Walks, Dead Man Hang.

Exercise One: Two mile out and back run through the Whole Foods/ACAC shopping area. We stopped periodically and completed 20 merkins, 20 heels to heaven, 20 squats, 20 lunges. I believe we ended doing 5 sets. Finish at the track.

Exercise Two: Track Drills

100 meters of the following: High knees, Butt Kicks, Carioke x 2, Power Skips, Hurdle Drills, Striders x 2.

Finished with a lap around the perimeter of the school to clock in at 3.16 miles (per my watch).

Numbers/Names/Announcements

Pigskin took us out.

Final Thoughts: Thoroughly enjoyed leading at WTH for the first time. It’s definitely a workout you have to plan, to some degree, in order to get the mileage in. Although I tend to avoid Short Pump, have to say – they have some damn fine sidewalks. Makes for easy running. Great work by all the Pax and thanks for coming out in the rain.

With a last minute, who’s coming to WTH at 9pm? 6 warriors rolled into the parking lot hot ready to find out what’s in store for them from a RR Q. After 4 weeks of absence from sick family to vacation and pushing the reset button YHC was ready to roll minus the hey your “cadence” is rusty as usual it went something like this:

Warm-A-Rama

Mosey to the concrete pad about half mile away to engage in a light duty Warm-a-Rama in which the PAX engaged in:

Dead Man Hang

25x SSH

15xArm Circles 

15xReverso

15x Suzanne summers (both legs)

The Thang:

Core 4- four massive long distance corners to incorporate core exercises throughout. From the concrete pad we mosied to the corner near the beauty parlor of ULTA for our first corner which incorporated 25 WWIIs. The second corner was to get a sammie at JJs freaky fast where we did another 25 WWIIs. A quick glance at Dave and Busters for a failed attempt at a game of ski ball as we mosey to corner 3 at the end of the Village for 25 more WWIIs. The last stop on this large core 4 was the corner of John Rolfe with a scenic view of the retention pond.

Mosey to the pad for 25 OYO Plank Jacks and off for round 2.

Same corners= 25 2 count Flutters

Back to the concrete pad for 25 2 count Mountain climbers OYO and on to RD 3.

RD 3 we complete 50 LBCs on our 4 corners then a mosey back to the bus loop for 2 laps to complete the tour at WTH.

The mumble chatter was high with 4 different GPS calculations on the table. Since YHC was Q and Iwatch  was counting we will throw out the 3 other mileage counts and say we did 4 miles on this massive Core 4. In all reality Pigskin held the correct distance at 3.4 miles. 

YHC will fix cadence and stop the distance counter on exercises! 

Thanks for the Q gents! SYITG

Lots of prayer requests/takeaways-

prayers for Jennifer

BRR they launch tomorrow

illness and those grieving

school starts today (pray for our teachers and students)

3 met in the gloom to sweat out as much water as we could. A small but faithful group for WTH pushed on in the quest for our summer beach bodies and preparations of Pumpkin everything coming our way.

The thang:

Mosey to Short pump park, warm up with Dead man hang, Russian soldiers, Don Q’s, Merkins, LBC’s and we are off. Head up to Broad street and east over to West Broad Village, stop at Nissan dealer ship to admire some vehicles while doing 20 merkins and 20 WW2’s. Continue to Trader Joes parking lot for some 4 corners fun. First set was 5, 10, 15, 20 Jump squats, 2nd set was hand release merkins, 3rd set was Freddy mercuries 10, 15, 20, 25 – 2 counts. Mosey into the town homes of West Broad Village. First street Lunge walk @100 yards turn and Bernie to end of road, run to next street. 10 merkins, sprint to end of road, 10 more merkins, run to next block, 10 reverse crunches, sprint to end of block, 10 more reverse crunches. run east toward pond and then back up to main road and back to flag by way of Three Chopt. 1 long loop around parking lot, circle up 30 LBCs in cadence, plank up 1 min, right hand up 30 seconds, left hand 30 seconds, recover. 3.2 miles run and 10 gallons of sweat scattered around the path we made.

Four gloom warriors rose for this solid 3.3 mile run with boot camp. This beatdown challenged the legs of those who came out after ultimate frisbee. It went something like this

The thang:

Mosey .5 miles to the cement pad on the outskirts of the Village where we did a warmarama.

Warmarama

25x SSH

10x DON Q

10 count Dead man Hang

10x Merkin

25x Freddie Mercury

10x leg circles left and right leg

25x LBCs

Mosey to COP #1

Alley sprints 50%-AYG starting at the first alley mosey to next alley repeat with different exercises increasing to an AYG by Whole Foods down to the lake.

Start with 5 merkins sprint 50% 10 squats

Mosey Corner

10 merkins sprint 5 burpees ( no good Morning from our walker)

Mosey corner

10 merkins sprint 20 LBCs

Mosey corner

10 merkins sprint 20 plank jacks

10 merkins sprint 25 mountain climbers

10 merkins sprint 25 plank jacks

10 merkins sprint 30 LBCs 

10 merkins Bernie 25 flutter kicks

Final round 10 merkins Lunge 30 dips in gazebo 

Mosey around the lake to make a quick stop for the walkers that don’t say good morning.

( 5 burpees)

Mosey to the flag.

Flutter kicks 1 minute

LBCs 45 seconds

Time!

Thanks for the Letting me host this morning! Good work pax.

Uphill Challenge

5 warriors woke up in the gloom for a challenging 3.74 mile run with bootcamp. The mumble chatter was evident as the pax eased into a 12 minute 1.3 mile downhill warm up! The rest went something like this:

The Thang:

1.3 mile warm up down to Park Terrace through an off road trail into the Wellesley basketball courts for some Wararama.

Warmarama:

Side straddle hops x 25

Arm circles forward and Reverse x 16

Don Quixote x 10

Plank

Merkins x 10

LBCs x 25

Recover

Mosey to the monster sledding hill that the kids love to slide down in the winter season to where the PAX grumbled and reached new heights as we soared to the top like eagles working up the hill on a round of 7s.

1 squat 6 merkins pick your poison long and gradual uphill or steep incline.

Repeat until 7s are complete 

Follow that up with bear crawls up the incline and a little AYG up the incline to remain on top of the lookout where Pig Skin gave us what I Believe was a fantastic 10 count in German.

Mosey around the lake to a morning glow over the lake where the pax took in some scenery as we did dips and incline merkins on a long run segment partnered up. 

1 partner runs other does dips

Second portion:

1 partner runs and does incline merkins. 

Finished our scenic tour with a nice run to the bank for a quick 4 corners.

1 merkins 

2 squats

3 LBCs 

4 flutter kicks

Mosey back to the flag for 2 minutes of LBCs and Flutters.

Thanks for letting me lead this morning! Great work Pax! 

The 4 horsemen showed up this morning at WTH and although it wasn’t the Apocalypse, there was some wailing and gnashing of teeth. Here’s how it went down.

We moseyed over to the parking deck in West Broad Village for a little warmarama: deadman hang, arm circles, Russian soldiers.

The Thang:

Working up and down the parking deck for 3 rounds, stopping in same corner on each level to do the following workouts:

Round 1: 15 merkins

Round 2: 20 squats

Round 3: 30 lbc’s

Stopping at the top at round 3 we paused for a moment to enjoy the view of the sunset and remind ourselves to be grateful for all that God has given us.

Then on the top of the parking deck we finished a quick 4 corners, 1 round: 10 burpees, 20 hand-release merkins, 30 jump squats, and 40 3-count flutter kicks.

After finishing, the PAX headed down what Lighthouse named the “Greenhouse,” the hot and humid staircase. From there we moseyed back to the flag.

3.1 miles total.

Numerama, Namerama, announcements, then Carfax closed us out with a great prayer.

3rd F: (Faith)
Thank you Probation for taking us out this morning in Prayer.
Openings for the Breaking Bread are still available. DM Upchuck for dates.
Homer and Gypsy hosting the Virtual 3rd F on the 20th. (Multi-faith discussion)

2nd F: (Fellowship)
July 31st Flyers game. DM Bone thugs for details.

1st F (Fitness)
We all know the core principle of F3: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. But sometimes you get to see it in action with energized FNGs that come out for their 2nd post in 2 days. Today, YHC watch every member of the PAX encourage, fall back for, and lift the spirit of our new brother Carfax as he joined us in a regular WTH WIB (Workout in a Bag). There was no man left behind and we left no man where we found him either. The PAX got stronger though the fellowship and bound of supporting a pax. We all started together and we all ended together. That is what we do in RVA F3…

The THANG:
Left out of Pocahontas parking lot onto Three Chopt
Right onto Thamesford.
On the way down toward Church we turned into each cul-de-sac on the west side and did 20 Merkins at the end.
on the way back to Three Chopt we turned into each cul-de-sac on the east side and did 25 LBCs.
Back to the AO for 5 mins of Mary

Total counts:
120 merkins in total
100 LBCs
3.5 miles of running
1 min of American hammers in Cadence (about 30ish of them)
1 min of LBCs in cadence
1 min of Flutters
1 min of Heels to Heaven
1 min of stretching.

Not to bad for a Wednesday morning in the GLOOM. Hope to see more of you guys soon at WTH. Can wait to see you stamp your passport at this AO.

No NMS today.. slammed at work with interviews and midyear reviews.

Don’t forget to put on your calendar the RVA townhall on the 8th at 8pm. See Slack for details.

as always…. Call a pax you have not heard from in a while.. it may be what he needs to pull himself through the day.

v/r
John (Gypsy) Boles