Tag: WaThoHuk

what a glorious day to be in the Not so Gloom…

here is what went down: Mosey to short pump park circle up 10 don Qs, deadman hang, 10 merkins. Mosey to water park for triple check: Merlin’s, Ww2s, pacer laps park. After that head over to gazebo at lake in west broad village. The rounds of 20 dips, 15 derkins, 20 bench kicks. Head back to flag long way around lake, take bus loop.  Circle up: 30 LBCs in cadence and 30 American hammers. Close in prayer

great morning to be out with the sky lit with color as we moved about. Nice to have Fudd join us today. Lunch next week at the new Fish and Pig in innsbrook.

The Preblast said it all.

The WaThoHuk Challenge is a different F3 workout, no cadence, no COP, no Mary.This is you vs you to set a baseline to compare back to at a future challenge (end of October) It goes like this…Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/4 of a mile.Get back and complete exercise 2, do lap, etc. Get through as much as you can until time is called.

If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.

The THANG:

• Mountain Climbers – 100 (count each leg as one, i.e. civilian count)
• Lap
• Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
• Lap
• Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close, also called “perfect/Ranger Merkin”), 25 diamond)
• Lap
• WW2 – 50
• Lap
• Carolina Dry Docks – 100
• Lap
• LBCs – 100
• Lap
• Jump Squats – 100
• Lap
• Dollies – 200
• Lap
• Squats – 100
• Lap
• Rock Hoppers – 100
• Lap
• Russian Twists (American Hammer) – 100
• Lap
• Burpees – 100
• Lap
• Burpees – 200

4 showed up to test this challenge.

All 4 got through the Rock Hoppers.

Salt Lick and Pinto completed all Rock Hopperd

Lighthouse finished 3/4 of lap after Rock Hoopers

YHC finished full lap after Rock Hoppers.

Hope to see more in October to suffer with us. It’s a bitch of a challenge!! Maybe we should try it at Heartbreak next.

V/r

John (Gypsy) Boles

Seven showed up on a beautiful spring morning, ready to put in some work. After a quick warm-up, we ran to Goose Lake and did loops around the water. At the end of each loop, we did 20 Dips, 20 Heels to Heaven, and 20 Jump Squats. Rinse and repeat. By the end, we covered about 3.5 miles. Strong effort all around—great job, fellas!

Several showed today for the perfect start to a day, working out with our F3 brothers as the birds chirped and the sun rose during our 45 mins together. With a traditional WTH work out, we hit the Cul-De-Sacs looking for one of our missing regulars, Whitesnake. Sadly we still don’t know which house is his so we couldn’t harass him out of the house to join us. We moved faster than typical must mean we are getting stronger and faster, probably not, Each Cul-De-Sac gave us the opportunity to knock out 10 merkins and 15 WW2’s, we added an extra stop and did a few extra loops around the bus ring taking us to 115 merkins, 165 WW2’s and 4 miles of ground covered. A good start for Wednesday. Pigskin welcomed is newest granddaughter yesterday to the fold! Piglets 2nd born, Maggie Jane 7lbs and a head full of hair! Welcome to the world, everyone is doing well. Prayers and thanksgiving for the family and the road ahead for the newest member. As we inch closer to Easter, let us remember the blessings of life and forgiveness of our sins that Christ gifted to us as he hung on the cross in our place. we are all loved and forgiven despite our human flaws and imperfections. rejoice in the good news and strive to be a better man each day. Thanks for allowing me to lead and be part of this family!

Three couples went to the fabulous Short Pump for Spring Break this year. Lighthouse lifted his shirt with glee when the theme was announced (true story). Like at a lot of island resorts, we had to start where it smelled like piss and the picnic tables are chained to the ground (the dog park pavilion). In addition to the running warmup to get there, we did some warmups of IW, DQ then transitioned to merkins. One of the wives complained about the ground being disgusting so after the merkins we continued our trip in paradise at the Water Park! The family hooted with glee. At the water park, we did some ab warmups of flutters and lbcs and then were ready for a threesome check.

The timer chased their kids around the loop while the other two did HRM and Squats. After 3 rounds, we were all sweaty and tired and decided to hit the sand! We also wanted to see some baseball this spring break so we did both. After moseying to the baseball field, the timer did ten burpees at home then relieved the WWII folks on first, who relieved the Heals to Heaven people on second who relieved the reverse crunch people on 3rd, who then went home to do ten burpees (and so on). We went around once and the sun and sand made us hungry.

We ran across Pump to find all the food choices at this resort: Mexican, chicken, a nice bar, it has it all! Feeling like something extra nice, we went to Tazza and did 7’s of Burpees and Jump Squats. We then ran home and talked about butt stuff.

It was a great Spring Break and no matter what you hear from other Spring Breakers, this was the best!

Lunch next Tuesday back at Firehouse Subs (Ed’s place), noon.

Thanks from Salt Lick for welcoming him to F3 Richmond.

Prayers for Roger Roger, Fireman Ed and Fudd’s sister Mary.

Talk to your travel agent about the Short Pump resort experience. Five Stars!

A record-breaking (possibly all-time high) nine posted this morning for a mix of running and bootcamp. Big shoutout to Fudd for making his WTH debut! We ran toward the end of Three Chopt Road, near the retirement community (about a mile and change away). Once there, we knocked out a warm-up before diving into two Triple Checks: LBCs, American Hammers, and a run; Heels to Heaven, Squats, and a run. After that, the faster PAX cranked out 20 burpees while the slower group made their way back to the flag—balancing the clock. Awesome turnout!

5 gathered to continue the quest of fellowship and fitness on a warm spring like morning under the giant Orange Moon! Always the best way to start my day with my brother in arms. The Thang:

Head out for the lake at Wellsley from the flag. Pigskin took the early start out of the gate and the Pax caught up as we hit Pump. Circled up at shopping center parking lot for COP with SSH, Don Q’s, Ukrainian solders, Merkins and LBCs to get bodies loosened up, mosey towards the lake, Q decided 11’s were the way to start the workout, so we pulled right into two Cul-De-Sacs for deconstructed burpees: I.E. Merkins 10 & 1 Jump Squat on other end, with reverse accent and decent of numbers. after 6 or 7 rounds the Q realized the distance was too great and we merged the last 3 into single sets as we were already at 30 mins in and over 3 miles. I promised the lake so off we went. By the time we got there it was 36 min and 3.5 miles…ooops quick 20 WW2’s and then head back to the flag. Late and 4.5 miles later, we figured out 52 degrees will work up a sweat and circled up for numbers and closed in prayer. Refunds available for late return to flag, send requests to the admin office of WTH…… Always a joy to lead and start the day with F3! Keep those in your thoughts and prayers that are facing challenges in life from many different angles. Reach out to someone who has been apart for a bit.

It was a welcome change in the weather, about 20 degrees warmer than Monday, and seven of us showed up eager to make the most of it. We kicked things off by moseying to the first cul-de-sac to get warmed up. From there, we ran our usual series of cul-de-sacs, stopping at each one to perform 20 Merkins and 40 LBCs. All told, we covered about 3.5 miles, with the warmer temperatures providing a nice boost to our spirits.

A few announcements were shared afterward. Pigskin is organizing the usual lunch on the second Tuesday of the month. Gypsy inviting people on March 22 to his farm promising a solid opportunity for some good fellowship and fun. We closed out in the Circle of Trust by offering words of encouragement and lifting up our intentions for the day and the week ahead. Great work from everyone; it’s always better together.

COP proved a little challenging while tied to a dog.  Wally, used to Currahee, thought COP was COT.  For his sake, I made sure to get some downward dog in there between various warm up exercises. 

With Pigskin having given blood recently, he and Attila took some kettle bells behind Poco MS and apparently got their money’s worth.

The bigger crew ran through west broad village, stopping randomly for 5 merkins, 10 jump squats and 20 of a core exercise of your choosing (trying not to repeat it). 

Good mumble chatter: Lighthouse is impressed with Fudd’s recent meditation, Gaudi’s baby is smiling, Pinto is working on his Inner Excellence, Gypsy is contemplating if a little Japanese company is worth his time, and Blue Moon’s running just keeps getting better. 

With Wally dragging me along, we ran past a crappy grocery store that doesn’t even have Doritos, went up a stairwell and down it, past a t-model ford, then along side the lake and finally BTTF. 

Numbers. Names.  Announcements: look out for the Centrury Classic 2.0 CSAUP taking shape.  YHC took us out in prayer, ending with a brief meditation, as the Westhoe Shield Lock is trying out meditation lately. 

Moleskin: Nothing happen’s in God’s universe by accident.  The people in your life are there for a reason.  What gift do you have to give them?  What lesson do they have to teach you?  This is all happening now, so don’t miss it, lost in your head ruminating on tmrw or yesterday. 

SYITG! 

when it’s 19 degrees outside and snowing..for many of us, it all comes down to those accountability partners expecting to see you in the Gloom. For me, with out them, anything below 42 and I will use my Joker to make up any reason to not get out of bed at 5am. Like: I’ll do it later, I have a gym for a reason, I need a rest day. Etc. I just ended 9 months of run training and wrapped up the race season this past Saturday. I knew this week would be rough staying motivated to get up with nothing scheduled. So in comes the accountability part. Sign up to Q and offer a ride to a pax. Now, not only would I catch grief for bailing on a Q.. but would also screw over a shield lock brother if I didn’t pick him up. Neither is a valid option.

0530 at Pocahontas Middle school and snow is falling. I brief request by the PAX to drive over to parking deck. Vetoed by the Q. We have window shopping to do at Short Pump mall. Exit school to right on 3chopt. Right on Pump. Right into Dog park. Some dynamic stretching. Then off to Short Pump Mall

The Thang: Window Shopping

run the 1 mile around short pump Town center circle stopping at each stop sign to alternate between 10 jump squats or 10 Merkins. Easy enough. Now run back to AO.

3.8 miles some stretching. Some Merkins, some Squats. No WW2 or LBC because YHC didn’t want to roll around in snow when it’s 19 outside. 🙂

had fun running in the snow with my Accountability partners. See you next time.

v/r

John (Gypsy) Boles