Tag: WaThoHuk

13 warriors showed up to participate in a last minute beatdown from sign up genius Roger Roger. The sheet was open so I digressed. 

It went like this:

Run to the pad for Warm-a-Rama-

10 copper squats

10 helicopters

15 SSH

Plank up

Plank RhRF

Plank LhLf

Some mumble chatter about my cadence so that will be painful later…

20 Freddie mercuries

Mosey through the enchanted forest and find our way to the Long Game.

The Long Game:

Merkin mumble chatter to start the merkin mercenary beatdown. 

7s across the football field

1 copper squat- 6 merkins 

Finish 7s

Mosey to the starting endzone:

10 yard dash 5 merkins Bernie back

Let’s go the distance. The long game commenced to the 100 yard line. touch down! 

Quick mosey to other side for partner morale after that long game.

Tricep dips and trot the field. 

Next Mosey to other endzone:

25

50

75 

TD 

Sprints

Mosey back to the flag for an expertly matched 45 min beatdown! Thanks for letting me host the long game.

Eight was enough for a great morning at WTH. We started off moseying to the track and doing 2 laps. After that half mile, we circled up for some warmups. Pinto then led us to Three Notch Place and the first cul-de-sac.

Time to partner up! One partner went right (the longer way) and up the hill to the end and back while the other partner went left to the cul-de-sac and did five burpees and then met their partner on the road to switch. We did it a second time with 3 burpees and then headed back to the original cul-de-sac. Here we circled up for some partner exercises, rotating partners each time: partner merkins with clap, bro-burpees, PLTs & Thor’s (ask Pinto). We then headed back to the start.

Ran 3.2 miles total and still had time for some Mary. Did LBCs, APDs, Heals to Heaven, Rosalitas and maybe something else.

And while most of us did 3.2 miles, Mr. Rogers did 5.2 as Wally made him run from home (!) and Lighthouse was nice to give him a ride back.

Thank you for letting me lead.

11 of Westhoe’s finest, and 1 four-legged creature, explored West Broad Village during this weeks installment of WTH.

COP: SSHs, DQs, Helicopters, followed by a series of 3 exercises used throughout the village as we ran: 15 Jump Squats, 20 Merkins and 25 Flutters, all OYO. Before breaking the COP, we hung out in DMH for a min. While hanging, the Pax was reminded that we all have Negative Bias, the tendency to focus on the problems in our lives, which can lead to chronic negativity and what I like to call, Stinkin’ Thinkin’. The Pax was invited to combat this with attempting to cultivate an Attitude of Gratitude. Anytime we stopped at during our run to engage in the exercises above, all we invited to contemplate one thing for which they are grateful.

Lots of good mumble chatter today and I believe there was 100% participation in returning to pick up the 6. Nice work men!

BTTF for names and numbers.

Announcements:

Pigskin is back safe and sound from Norway. Truly something to be grateful for. Welcome back sir!

2nd Tuesday, 2nd F lunch this month will be on 4/14 at Firehouse Subs at 12pm.

Prayers:

Continued prayers for Charlotte as she spends precious time with her family.

Continued prayers for Roger Roger’s family as they navigate his FIL”s health concerns.

And continued prayers for my M’s aunt, who had a stroke on Easter and is currently non-verbal.

Moleskin: Regarding our tendency to focus on the negative, Jordan Peterson once said, “You can only be so happy, but you can be very dead.” Our brains are problem-finding machines for a reason. They are designed to keep us safe. But this mechanism, if left unchecked, can make us miserable, and thereby, make all of those around us miserable. To counter this tendency, you can stop and make a quick 10 point gratitude list. While there will always be a handful of problems in our lives at any given moment, the amount of things to be grateful for, everyday, is startlingly huge. Our life becomes that which we focus on. Remember what is going right. Value your health. Don’t dismiss your children. Care for your M like she’s the one that God selected for you. Be a friend to those you encounter. Make this day count. No one is promised tomorrow.

Making the money it’s been a minute since YHC has Qed to boot camp so when you get out of the car and the site Q says Gypsy you got it.. you just kind of got to wing it. What could go wrong.

6 pax launch at 5:30 head over to the dog park and set up for and set up for a two-person dora.. 2 others went on a ruck.

DORA: pair up.

Exercise 1 100 hand release Merkins

Exercise 2 200 squats

Exercise 3 300 WW2.

Head back to AO with blisters on the tailbone and trampstamps removed. (showers will not be fun)

Plan at the AO was to do elevens in the tennis court. However, we lost a pax so plan be was everyone split up and find him.

All iin all everyone was safe, got in 3 miles and some exercise. Mission accomplished.

No mmajor announcements

SYITG!!

After we got the disclaimer, welcoming and a generic COP out of the way, we began running the cul-de-sacs of Whitesnake’s hood, sans Whitesnake. We pondered why people go on shows like Naked and Afraid or climb Mt. Everest. Because it’s there? To push oneself to new limits? Because they are attention-hungry narcissists? Who really knows. Even just going out for a hike, you can get your arm stuck between a wall and a sizeable rock and have to cut your hand off to get outta there. Sometimes, you don’t make it back and you become a trail marker. Or you might have to eat your dead friends for energy to hike out of the Andes. Most of us gave permission to be eaten by the Pax. Banjo remained silent. We all began to see the wisdom in flipping Nike’s catch phrase from “Just Do It” to “Why Bother?” Might be a better idea to pack on the pounds and just stay home. But this lame philosophy was not for us, not today at least. We hit each cul-de-sac doing 5 merkins, 10 heels to heaven and 15 jump squats. We all made it back. Cannibalism was not required for this AO, not this week.

BTTF. Names. Numbers. No announcements. Well, actually, Pinto taught us how to do a “Triple Pump” I believe it was called: a new exercise brought from St. Louis by Uncle Eddie. Prayers: None declared, but the usual crew was on our minds. YHC took us out.

Moleskin: Comparison is the thief of joy. I find it’s easy to get bummed out when I compare myself to others, especially the talented, accomplished, well-read, disciplined men of F3. We should compare ourselves only to ourself yesterday. Just try to be a little better today than that guy was yesterday. Or as Salt Lick quipped, just try to suck a little less today. SYITG fellas!

Pigskin is a menace. He thinks he is slow so wants to leave early. I tell him left on Pump. When the group leaves, Gaudi and I see what looks to be him going left on John Rolfe. Not totally sure, I sprint to catch up. Thankfully it is him and now I am exhausted. The group thankfully follows and we go right onto Pump and get to my intended destination, the North Gayton Baptist Church, the long way.

Somehow, Pigskin is behind us again so we do WW2 until he arrives. “I thought it was on the left?” he jokes. We then do Heals to heaven and reverse crunches before some arm circles and helicopters. Then we do a triple check where the timing runs the horseshoe parking lot and the partners to HRM and Jump Squats. When done, we head back home with a detour through Short Pump Park with instructions to do 5 burpees before the path to the woods.

While half way through the woods, I circle back for Pigskin. I have no idea where he is. Thinking he went home a shorter way, I head back to the flag. Then here comes Lighthouse, Banjo and Mr. Rogers headed back for the six. “Have you seen Pigskin?” I ask and they say “No” and they head further back for him. Eventually they give up and meet the rest of the group at the flag. Where is Pigskin? He is running the bus loop with Gypsy, who headed back with Pigskin via Three Chopt.

Did Pigskin do his 5 burpees? Of course not, so we all did 5 burpees (including him) as penalty. He’s a menace to society. But thankfully he is an F3 menace. 3.1 miles total and we did not lose Pigskin. Another successful Wednesday!

Great turn out this morning for WTH Cul-De-Sac run. We had a solid group come out to enjoy the summer like warmth. Here is the thang :10 cul de sacs: 15 merkins 15 LBCs in each. Made it back a little early so ran the bus loop, another round of merkins & LBCs, 11 rounds completed! 3.8 miles covered 165 merkins and 165 LBCs, good work from the pax. Check slack for happenings around the area. Prayers for those who are struggling in life both emotionally and physically. Happy Birthday to Saltlick tomorrow! Thanks for letting me lead

Seven showed up on a warm spring morning for a mix of running and bootcamp. We ran about a mile to the parking lot next to the pool, warmed up, and then knocked out Elevens with Merkins at one end and Jump Squats at the other. After finishing that, we took a “break” with 20 Burpees before heading back to the flag. We got back a little early, so we wrapped things up with a couple of minutes of plank holds. Overall, we covered 3.8 miles. Great work, everyone!

Sometimes you can Q with one idea. After we sprinted to the Roger Roger pad and did some warmups, I brought us to the park path entrance for some 11’s. We did jump squats and merkins between the path entrance and the end of the woods. After a few rounds and realizing 6 miles would take too long, I changed the distance to be between the pavilion and the end of the woods. With an on the fly modification to finish the final ten merkins back at the entrance, we then moseyed back home. Total 3.5 miles.

We also had two ruckers who went West on Three Chopt and back.

It is still dark out so good to have some headlamps, reflective vests and Salt Licks crotch to show us the way.

Nice to have a warm morning again for a little exercise and fellowship. A little smaller crowd than usual for our Wednesday workout, but we made the best of it. Here’s what the melting ice saw take place. Moseyed over to the gazebo at West Broad Village for a little warm-up. Side straddle hops Don Qs , Ukrainian soldiers, Merkens, and LBC‘s helped to get our muscles into the right elasticity. We then headed out from there over towards golf galaxy and the little townhouse community hidden at the end of the parking lots. We found two extremely expensive and small houses had been recently built there. Whitesnake quizzed us on what we anticipated the pricing to be, and all of us were surprised at the million dollar price tag. We did three loops around the circle and at the end of each loop we did 20 exercises, first Merkens second World War II’s third jump squats. We did that two times and then moseyed over to REI. We took advantage of their sturdy benches and did two rounds of 20 dips and 20 derkens. We headed from there over to ACAC, we did 20 World War II’s and then our favorite F3 salute of 20 monkey humpers in a line saying good morning to the treadmill runners on the second floor watching us. We moved to the end of the street by Dave & Buster’s did a little more ab work this time with 20 LBC‘s in 20-2 count penguins. We headed back to the flag from there the long way with a little bit of time left and needing a little more distance. We circled the bus loop twice to hit our 3 miles, ended at the flag with a minute left so we knocked out another 20 merkins. Several of our regular were out today, numbers and names, we closed in prayer of Thanksgiving for a beautiful morning and prayers for those who are sick or traveling. Until our next meeting, Peace