Tag: #WestHoe

  • Gumbo with a Coffee Chaser

    15 kettlebell and/or hammer wielding studs poured into the CM parking lot knowing they not what they were in for entirely but knowing it was a first course of Gumbo followed by a coffee chaser. YHC has been reacquainting himself with his kettlebells and the confines of the Circus, and it was great to get back on the Q sheet there. More to come this year!

    Mosey – yes move swiftly without your bell – around the bus loop and back to the parking lot for COP, starting with 8 burpees for the 8 sets of knees covered up and not abiding by the SOP protocols. Other exercises included some stretches, some typical non-KB exercises and some questionable, unnamed KB exercises (possibly made up).

    THANG:

    Carry your weight to the bus terminal cover and partner up for a Triple Check (NOTE to Ronnie – YHC noticed in COP we had a perfect 15 so we hit the Triple Check first). Runner/Timer had a choice – either wall sit holding your weight for a 60-count or walk your weight, waiter carry style, to the end of the cover and back. Other PAX did sit and press and merkins – again merkins had a choice (I’m a benevolent Q) of offset merkins or merkin pull-throughs or mix and match…just get to work!

    Lindsay’s – in Jville’s honor we did Lindsay’s. 30 goblet squats and 10 swings, then carry any way you’d like across the parking lot to the flag, and do 25-15, then 20-20, then 15-25 and then, ouch, 10-30.

    Circle up for about 7 minutes of Mary finisher with some weighted flutters, boat and canoe, american hammers and shoulder taps, among others.

    Numbers, Names, Announcements, Prayers and YHC took us out.

    Announcements:

    • The Bridge is on and Pigskin has the Q and the clown car – this Saturday. Beat the snow and ice and get all 3 F’s in one morning.
    • Frozen Triangle 2/7. Get Ready

    YHC is thankful for all the various options of AOs and groups and workouts we have to choose from. Whether we decide to show up to swing some KBs, hit SCCC for an exclusive foursome, get up extra early for some ruck miles or to stand FirstWatch, hit a run AO or whatever the h___ WTH is, or just go to the closes bootcamp – we have options and variety and always welcoming faces and men ready to get after it and motivate each other (again in different ways). It is great to be able to do this and keep things interesting and keep the relationships building. Keep up the great work men. Get to a new or different AO, or like me, return to an AO you haven’t been to in a while and take the Q. Keep pushing!

    Thanks, Offshore, for the coffee. Good stuff my friend and great 2nd F. PS – Wegmans did have chicken and milk – phew!

    No More Gumbo For You!

  • Return of a Site Q Kotter

    On a <20F morning and after a bit of a break we were happy to see attendees from our targeted neighborhood – well one anyway – to join 4 regulars and surprise visit from the Whitest of all Snakes. According the lady that always scoots by in the middle of COP, this is what went down more or less.

    Welcome: Slow 8 burpees Start. Mosey to COP

    Verbal welcome, disclaimer, mission. COP: 32 mountain climbers, 10 Shazam; 10 sumo squats.

    Mosey to tunnel. Easy Dora. At each lamp. OYO 10 mercan, 20 ww2, 30 LBC: 50, 100, 150 totals.

    Plank for the 6. Pickle pounders.

    Climb the hill for Mercan Rama OYO rounds of 10: Regular, wide, diamond, chuck, Ranger, fingers in, fingers out (missed chaos and tyson)

    Mosey to wall 3 rounds: 20 dips, 10 decline Mercans, 15 crunchy frogs. 20 Squats. 10 bulgarian split squats each side.

    LBC-oRama, APDs, Straight leg APDs each side. Tuscaloosa Trailerpark Twister stretch.

    Mosey back to the flag, squats at stoping points along the way. 

    4 corners. 40 mountain climbers, 30 LBC, 20 WW2, 20 Gurpee: touch knees, ankles, drop, pushup, mountain climber, up, jump.

    Ab Ring of fire.

    Atilla took us out. Bridge on 1/24, Frozen triangle coming up.

    2F at Starbucks.

    NMS – Great seeing Borat is working to keep this thing from dying and glad that Whitesnake joined us for the first time today. This AO has surprisingly a lot to offer and its fun trying different things. Lets make it great!

    Get some!

  • We were able to feel each other’s bells

    17 PAX arrived in the windy confines of Mills Godwin HS ready to work on their physiques for pool season in just over 4 months. It was a relatively quiet and odor free crew.

    COP: DQs, 1 burpee OYO, Helicopters, 2 burpees OYO, Jazzercise – 3 burpees OYO, merkins – 4 burpees OYO, Freddies – 5 burpees OYO little bit of stretching. Head to bus loop

    Quadruple triple check with Squat Thrusters, chest press, curls for the ladies and the pacer runs to the end of bus loop does 1 burpee and then runs back. Stay in bus loop

    Death crawls for a couple hundred feet, lunge for a couple hundred feet, rifle carry and then halos each side. The halos got really tough (or my shoulders are week or both). mosey to nearby wall.

    Tried a new exercise which was wall sit, pass someone’s bell do two curls pass it to your buddy to the right. This took awhile and we were able to handle/touch everyone’s bell. Some bells were large and heavy, some not so much. You do the best you can with the bell that you have. Add in 10 donkey kicks. Go to side of school for Dora time.

    Dora: 50 burpees, 100 coupon American hammers, 150 coupon calf raises.

    Finished with a DMH for a minute.

    Bridge on 1/24 – talk to Pigskin if you are interested. If you have not been yet, please strongly consider attending. Good cause and a good time in one. Frozen triangle – 2/7 – see slack for details.

    Prayers for Fudd’s sister, Handshake’s niece, Gypsy’s father n’ law and all those who are suffering or recovering from the flu.

    Thanks for letting me lead!

    Fireman Ed

  • Cold Hands, Warm Hearts

    Six champions of Westhoe found their way to Mary for a Thursday beatdown. The conditions were cold dark and windy, but it was 70 and sunny in our hearts. Here’s what happened:

    COP: Helicopters, DQs, Ukrianian Soldiers, SSHs. Mosey to field

    Tree Ladder: Run as group from tree to tree and perform exercises together.

    • Tree 1: 10 Merkins IC
    • Tree 2: 20 Squats IC
    • Tree 3: 30 Flutter Kicks IC
    • Tree 4: 40 Mtn Climbers IC
    • Tree 5: 50 LBCs IC
    • Tree 6: 40 2x Mtn Climbers OYO
    • Tree 7: 30 2x Flutter Kicks OYO
    • Tree 8: 20 Squats IC
    • Tree 9: 10 Merkins IC

    Dora: At the tennis courts, break into pairs for a Dora

    • 100 Merkins
    • 150 LBCs
    • 200 SSHs.

    The Block

    4 rounds of a Block of Exercises, with increasing pace intensity in each found. PAX complete as many rounds as possible in the given time. The exercises were: 20 2x Flutters / 15 Squats / 10 Merkins / 5 burpees.

    • Round 1: 4 mins AMRAP. Easy pace
    • Round 2: 3 mins AMRAP. increase intensity 20%
    • Round 3: 2 mins. AMRAP. increase intensity another 20%
    • Round 1: 1 min AMRAP. Everything you’ve got!

    Mary: End with some Mary- American Hammers, Freddie Mercuries, WW2s.

    Numberama, Namerama, YHC took us out.

    NMS: Parking lot coffeeteria is always a good time. Tclaps to new guy Elway who has posted 3 times since Saturday. Great work men!! SYITG

  • Hawt Patater with Tater

    According to the compact convertible that saw Taters orange vest before running us over, three guests of neighborhood residents did a hot potato. Gomer started off with a COP. Tater did a few triple checks. Atilla did a series of pull ups, dips, and squats. Atilla took us out.

    NMS – By official decree we resolved that if Roger Roger doesnt email Splinter we are staging a coup. The committee is happy to report that Roger Roger did the deed.

  • Let there be light

    8 Balls Deepers showed to see how many APDs were practiced last night. According to the slow drive by SUV, this is what went down more or less.

    Gitty up start: 8 Burpees. Welcome. Disclaimer. Mosey to the first circle for the CoP.

    All IC: 51 Mountain Climbers, 10 Sumo Squat, 10 Helicopters, 10 Turn n Bounce

    Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up, Hands down, 10 Overhead Claps, 10 Seal Claps. 20 Mercans OYO, 10 Mercans, 5 Diamond Mercans, 5 wide arm Mercans, 5 regular Mercans with fingers pointing at each other, 5 Ranger Mercans.

    Abs: 25 WW2 OYO, 50 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Legs Straight, 10 Legs up 45 LBC, 10 Legs 90 LBC. Stretch the trunk. 10 Flutter Kicks, 10 Hello Dolly, 10 Rosalita 10 APD, Tuscaloosa Trailer Park Twister(r) stretch.

    Legs: 10 Split Squats each leg.

    Short Mosey to the light poles. Lazy Dora: 100 merkins, 150 WW2, 200 squats Stopping at each of 9 light poles + one bonus stop. And Tater said let there be light, and it was goo.

    Mosey back to the flag: 5 minutes of Mary, ring of fire style with a variety of ab exercises x 15. Roger Roger finished it off with some pickle pounders.

    Roger Roger took us out. Prayers for those alone, seeking healing, health for PAX and family members.

    NMS – Good mumble chatter on the lazy Dora. Had to be there.

  • Army of One

    Yes it was snowing – yes it was slippy – that does not stop folks from heading out though. The Q gave a few more minutes grace for the unexpected car clean up and then got to it. According to the geese a laying and the swans a swimming on the lake this is what went down, more or less.

    Burpee warmup. Recon the trails around Wellesley past the tennis courts, down by the basketball courts and around the lake. The decking at the clubhouse is still under construction so was not able to complete the trek around the lake and hit time when headed BTTVSF. Only one other set of footprints out there from part of the way. Quiet.


    YHC prayed for the PAX and their families in the holiday season. 2F at Einsteins with Hutton and Handshake.


    NMS – Solo posting is tough – but since no one else was out on foot – and just a few cars made for plenty of winter wonderland. It really was coming down at one point and was strange seeing ducks / geese with their backs covered in snow paddling round the lake.

    PSA – Please clean up your cars completely for visibility and safety – you are not qualified to drive a tank through a minimal periscope view and we are not in combat zone where we dont have to worry about what we run over. Further, frozen sheets flying off of VAN and SUV roofs can create driving hazards and injuries. Safety is worth the extra 15 seconds to do it right.

    Get some!

  • Leroy Jenkins Touches His Tree

    Eleven F3RVA regulars and one Rock Hillian, recently acquired in a trade for Doozy, launched at 5 for the pre-Thanksgiving version of First Watch. Conditions remained steady at 70 and sunny. According to Leroy Jenkins, the following might have happened:

    Short mosey around the parking lot taking a series of left turns, then across the street to the front of the church for…

    …58 or so SSHs,
    Dead Man Hang,
    Fudd’s wife (hey, Roger),
    Right leg high, left leg high,
    Pigeon right, pigeon left,
    Fudd’s wife, Wilson’s wife,
    Hand release merkins (feel the wetness!),
    Flip over to WWIIs
    Flutter kicks
    Freddie Mercuries

    Mosey to the Satellite Parking Lot for…Touch-a-Tree, or Pole, or Post…
    10 – flutter kicks,
    8 – same,
    6 – squats
    4 – squats
    2 – burpees


    Round 2: 10, 8, 6, 4, 2…squats, Carolina dry docks, and burpees.

    Mosey to the triangle for Triple 20’s. Groups of three. One man run the triangle. Men 2 and 3 do 20 merkins, 20 four-count flutter kicks, and 20 four-count SSHs. 3 rounds, or due to time and Leroy, 1 full round.

    Mosey back to the parking lot, touch 10 cars, and a couple of rounds of Mary.

    Numbers, names, and YHC took us out with a message of thanks for what actually makes America great – our unique set of individual rights to free speech, a free press, the absence of state-sponsored religion, free assembly, and the ability to petition our government when we see fit.

    NMS:

    Leroy Jenkins returned to First Watch and made the appropriate impact adding just a little bit more to an already run-heavy beat down. YHC thanks Handshake for being ready to step in. YHC’s back has been acting up, and it’s always good to know someone is ready to help if need be.

    Announcements:

    Thanksgiving Convergence. 7:00 a.m. Mary “Mumford,” or Mary Munford, Elementary School, whichever you prefer. Handshake will lead us in being thankful for friends, family, manscaping, and mumble chatter. Those who park in the parking lot will be appreciated by the neighbors sleeping in.

    Breaking Bread continues…9 years of F3RVA supporting The Daily Planet’s medical respite…sign up on the Q-sheet.

    The Bridge continues 4 years, or so. Kubota leading the charge on December 27. We are looking for a Q to step up for January or February. Anyone who has been once previously is qualified. Who will lead us?

  • The Fire Marshall has Tunnel Vision

    6 Swole Studs gathered on a warm morning to see what WestHoes newest AO had to offer. According to the Rabbits that ran by this is what went down more or less.

    Gomer Q. Welcome. Gitty up start: 8 Burpees. Mosey to the Tunnel. 10 Merkins at each overhead bulb. Mosey to the Tennis courts for a short COP, all IC: Mountain Climber x25, Turn & Bounce x10, DQ x10, Deadman Hang with VMI extension, LBC x 15, uphill LBC x 25, L leg straight LBC x 15, R leg straight x15, both legs six inches x15, both legs 45 deg x 10, both legs 90 x 10, APD x10, Tuscaloosa Trailer Park Twister (uphill) x10.

    Roger Roger Q. Mosey to the big parking lot. Triple check. Jump Squats + Box cutters. Merkins + Flutter Kicks. Mosey to the basketball courts.

    Atilla Q. Ark Loader: Bear Crawl, crab walk, Lunge walk, sprint. 4 corners: Burpees, HTH, WW2, Merkins and reverso. Mosey BTTF 10 Burpees. Flutter Kicks, Freddie Mercuries, Stretching.

    Blue Moon took us out. Prayers for those seeking jobs. Healthy pax and families

    NMS – Eschewing Members Only as it sounds too exclusive and various offered aviation terms or other euphemisms Roger Roger settled on Tunnel Vision – because you know, we are so focused on our goals.

    TIL that there are 400 LI batteries in the cabin on each flight. For years YHC and other road warriors are responsible for at least 5-6 (laptop, tablet, phone, small battery backup, large battery backup, headphones, etc) so its easy to do the math. The issue is that many are very cheaply made with minimum standards and more importantly if they catch fire (daily – at least one) they are difficult to extinguish while in flight as the airlines in their infinite wisdom wont let us crack the windows to vent to atmosphere like you can on a spacecraft. And it turns out there is only so much baking power carried on each flight. So silly.

    Also we found the nearest AED at the pool safely behind a fence that we need something bigger than a pickup to knock down. Luckily YHC has a lot of experience with heavy equipment – if you know what I mean – and there is a Bobcat supporting the construction work.

    Get Some!

  • Crazy 8

    With the temps back in the 30s and 40s it makes it easier to push the pace and distance. 14 pax showed up to Rick and Run around Westhoe. There was a little mumble chatter off the start about being sore from yesterday’s KBs at Circus… But that soon faded as we turned to go take on some hills.

    Pushed the pace today on the 5.5 mile route with Chicaron, so we didn’t get a chance to chatter with others.

    The ruckers all seemed to be in good spirits when they returned to the AO.

    EF Hutton said we wanted more hills..

    Pinto and a few others took on the 4.5 mile route

    Lighthouse picked up Full House and covered some extra credit.

    thank you all for showing up and holding me accountable.

    V/r

    John “Gypsy” Boles