Tag: WaThoHuk

WTH started with a jog to the parking deck where we completed 3 sets of 7s working our way up to the top. First set of 7s: Hand Release Merkins and Burpees. Second set: Bomb Squats and Carolina Dry Docks. Third set: Flutter Kicks and American Hammers. Jogged around the lake back to the Flag. Total distance 3.8 miles.  

3rd F: Faith

Thank you Probation for taking us out.
Next virtual 3rd F is July 6th. YHC will be hosting.

2nd F: Fellowship

• Rumor has it the the 4th of July convergence will be on the 3rd of July at DogPile.
• BoneThugs is putting together a F3 night at the Diamond… slated for 7/31.. Please DM in SLACK for details and HCs.

1st F: Fitness

July Passport Challenge is coming. F3 Velcro Patches are being ordered for pax that want to participate.. donation for the patches are being accepted and all proceeds will be going to the foundation that Mr. Rogers supports. I am sure we can raise a few dollar for the cause. More to come.

The Thang at WTH today:
Mall Rats .. featuring Jay and Silent Bob
It’s a super easy one.. and everyone starts out with plenty to say like Jay but ends up at the end like Silent Bob.. no words.. just general body motions.

Warm up
3/4 mile run from the School to the dog park
Dynamic stretching around the round about:
Toy Soldiers
Half lap toes out, half lap toes in
Butt Kickers.

Bro code run to Short pump mall on Broad.

Once at the mall.. there is a 1 mile road around the parking lot with various main entrances to it, at each entrance the pax does 10 jump squats. (unless you are Probation then you do what you want cuz …well… ur Probation. ?)

Meet up at the entrance we started at and mosey a 1.25 miles back to the AO where there is a track.

At the track: 400m all you got. 100m recovery. 400m all you got.

Back to the AO for COT.

Like YHC said… nice and easy for 4.8 miles of run focused boot-camp action.
Plenty of mumble chatter to start and little to none after the last lap around the track.
Jay and Silent Bob strike again.

Thank you guys for letting me lead today.

v/r
John Gypsy Boles

As always: Call a pax member you have not heard from in a while… it may be just what that guy needs to make it through the day.

The thing:

This 3.0 mile beatdown at WTH started with a fast jog around to short pump elementary school

Warmarama:

In cadence:

Side straddle hops 

Dead man hang

Merkins

LBCs 

YHC learned from the past to explain his cadence and all had a few laughs 

We then mosied onto the ball field!

COP 1: 

7 of diamonds on the ball field. Home plate to right corner 7 merkins, center field 7 more and home plate 7 more to hit the Diamond pattern.

Round two: 14 mountain climbers 

Round three: 21 flutter kicks

Round four: 28 LBCs

10 count and we’re off

COP 2:

Mosie to the center of the football field for a Big Bang! 

4 rounds 

PAX stays shoulder to shoulder facing out of the circle. Sprint 15 seconds 15 reps of an excercise

Round 1: plank jacks

Round 2: WW2s

Round 3: Merkins

Round 4: side straddle hops

Mosie the long way back to the flag.

Thanks for the Q gents!

The chatter started the night before about no one wanting to Q WTH. So Roger Roger ended it quickly with an all in “I got it” here’s how things went down. 

The thing:

This all encompassing 3.4 mile beatdown at WTH started with a fast jog around to the splashpad where YHC was hoping for a cool off before we did a modified beast.

splash pad  warmerama:

In cadence:

Side straddle hops x 25

Don Qs

Dead man hang

Plank jacks 

Merkins

LBCs 

YHC took some mumble chatter as YHC slowed and sped counts to mess with PAX or just didn’t know how to call cadence this morning. Take your pick!

We then mosied a half mile at a good clip to the kanawha redskins field for

COP 1: 

Endzone to endzone we covered a series of burpee runs

10 yd line 1 burpee sprint to the opposite end zone then jog back. 

20 yd line 2 burpees sprint down jog back

30 yd line 3 burpees repeat

All the way up to 100 yard line endzone for 10 burpees to finish our cycle!

Phew no mumble chatter here!

10 count and we’re off

COP 2:

Mosie to short pump elementary for 2 sets of 25 reverse swing crunches

Mosie to the flag

Hot Potato Q today. Gomer out, Lighthouse back with a suggestion from Homer. Probation took us out.

.5 mile warmup then run a little and work out a little.

Ascending (Gomer):

5 x Burpee, run a little

then 5x Burpee + 30 LBC, run a little

then 5x Burpee + 30 LBC + 20 Lunge, run a little

then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker, run a little

then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 Hand Release Merkin, run a little

then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 HRM + 20 Pickle Pounder, run a little

Descending (Lighthouse):

30 LBC + 20 Lunge + 20 Imp Walker +20 HRM + 20 Pickle Pounder, run a little

20 Lunge + 20 Imp Walker + 20 HRM + 20 Pickle Pounder, run a little

30 LBC + 20 Lunge + 20 Imp Walker + 20 Pickle Pounder, run a little

20 Lunge + 20 Imp Walker + 20 Pickle Pounder, run a little

20 Imp Walker + 20 Pickle Pounder, run a little

20 Pickle Pounder, run a little

run a lap or 2 to get to 3 miles (Homer).

A few extra burpees (x10) when morning greetings were not returned.

NMS – we werent thinking nor talking much – getting it done in the humidity. One running HL.

Convergence 5/31 at Tredegar.

Get some!

E ala ‘oeE ala ‘oe!! e holo ana nā kānaka
Time for the Greenbow Special.

3rd F: (Faith) Thank you to Pinto for taking us out this morning.

2nd F: (Fellowship) the Memorial Day Convergence is planned. Talk to Honey Do if you want to help out.
Lots of 2nd F running opportunities opening up. DM me if you would like to know more about Co-Ed running options around the area that will not interfere with your F3 1st Fs
(ie: Wednesdays at 6PM is 1 for the Road run out of a local brewery… changes location every week.)

1st F (Fitness)
A picture saves a 1000 words: (or street names)
Courts on the left side of neighborhood we did 10 Merkins and 20 Flutter kicks.
On the way back we hit the courts on the right side and did 10 Jump Squats and 20 WW2 sit-ups.

Loop around the Goose pond and back to the AO.
4 miles with Bootcamp.
Finish up with 5 mins of Mary:
1 min each of: American Hammers, Flutters, LBCs.
2 mins of PLANK

NMS:
Good group of guys out this morning for the Greenbow Special.
This work out allows for all speed levels and distances. It is easy to modify if you decide to cut the courts short or skip one all together. But over all we have between 3 and 4 miles yet everyone stayed with in view of each other.

Call a pax member you have not heard from in a while. It might be just the pick up they need today.

If you have not signed up for it yet, check out: https://consistencycoaching.substack.com/ .
There is some good stuff in there from RVA’s very own Swirly

Thank you for allowing me to lead this morning.

v/r
John (Gypsy) Boles

When two or more are gathered the show goes on. Two lone warriors headed off as the sun started to break into the sky on a beautiful morning for a workout.

Here’s how it went down:

South on John Rolfe PKY, 1 mile and

25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

Right turn and roll west on Church Rd, 1 mile and

25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

Right turn and roll North on Glen Gary Rd, saw what appeared to be a fox come onto road ahead and took one look at Homer charging down at him and made its way back to cover, hard to tell what it said on its way into the trees. 1 mile and

25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

Right turn and roll east on Three Chopt, north up Pump a bit to Park cut through and back to flag at Pocahontas Rd, 1.17 miles and

25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

Thats a wrap: 4.17 miles covered at a nice pace and worked some muscles along the way. Pinto closed in prayer.

Homers Hydrated

The thing:

This all encompassing 3.1 mile beatdown at WTH started with a .8 mile jog around the liesfield lake for some warmerama:

In cadence:

Side straddle hops x 25

Arm circles forward x 15

Reverso x 15

Merkins x 10

LBCs x 31

We then mosied a half mile at a good clip to Golf Galaxy and REI to do a little structured COP utilizing the equipment the sporting goods stores gave us:

COP 1: 

4 corners ascending and descending to include run to the first corner for 20 Merkins and run back to the start. 

Next 20 merkins, 40 2 count flutters back down to the start.

Third round 20 merkins, 40 flutters, 60 squats work back down

Fourth corner 20 merkins, 40 flutters, 60 squats, 80 LBCs and work back down 

COP 2: Mosey back towards Trader Joe’s to fuel up for 2 anaerobic Sprints on the alleys followed by 5 burpees. 

Quick lap back to find a lost item Homer left behind. 

Mosey to the flag for a cool down around the bus loop, light stretching, and 1 minute of Freddie Mercuries!

Good job Pax! Thanks for letting me host today at WTH.

3rd F: (Faith) See Slack Channel for 3rd F to connect to the next Virtual meeting

2nd F: (Fellowship)
Double Mint posted:
Gents – the 2.0s and I are heading out to Evergreen/East End Cemetery again to clear some brush and haul some logs in service e to others — we are on the 11-12:30 shift; volunteers also welcome for 9-10:30. Hope you can make it!
https://backblasts.f3rva.org/2021/03/30/3rdf-service-opportunity-historic-evergreen-east-end-cemetery-cleanup/

1st F: (Fitness)

The Thang:
1 mile warm up to the parking deck: a few side straddle hops and some Don Quixote.
today’s main event is:
run up the flight of stairs to the top of the parking deck. 20 of called exercise, lap around the top deck and proceed down to next level. 20 or same called exercise on each level until you get to the bottom.
Rinse and repeat 2 more times. 1st round called exercise was Merkins, 2nd round was WW2s, 3rd round was Sumo Squats.
Time to mosey.. that parking deck stuff sucks.

Over to the Goose Landing pond.
Tempo pace to far end. recover pace back to beginning.

All in and time to head back to the AO.

3.4 miles of running and bootcamp along the way. it great way to start a Wednesday.

NMS: Interesting to see 3 AOs all without an assigned Q on the same day. But as I look at the sign up sheet there are tons of blanks.. RVA is the only region I know of that doesn’t have a SLT or site Qs and as a result, I guess we end up without designated leadership, shovel flags, pax consistency, etc to make sure the core principles of F3 are being followed at the AOs.

SYITG!!

v/r
John (Gypsy) Boles

3 men braved the heavy pollen for a cool spring workout at WTH. Route is to the short pump mecca of Target, then check out a few things at Hobby Lobby before finishing up at Home Depot and returning with a Best Buy drive by. Just like Saturday afternoon.

3 rounds of triple check

• Round 1: Dips & Jump Squats
• Round 2: WW2 & Squats / Monkey / Gorilla Humpers
• Round 3: Merkins & Vee Up

Finish the job with a pole smoker in the bus loop.

3.0 Miles on the nose.

YHC took us out. Prayers for healing and patience.

Musings – 3 is a powerful number with ancient mystical implications. 3 man is a powerful college drinking game – YHC enjoyed the regional rule differences: nine to the right, eleven left, ten social, five and two touch your nose, 3 rolls to make a rule.

Get some!