Tag: #Westhoe

  • Say, Man, You Left Your Lights On

    Ten men of fortitude sought the light of guidance and goodness in the latest edition of The First Watch. Temperatures remained a constant and predictable 70 and sunny. According to the very male, very not a hot blond female friend of Handshake’s, the following might have happened.

    Mosey to the RRC, B steps for the COP.

    73 SSHs.

    3 WWIIs. (73-3…IYKYK)

    Dead Man Hang, walk the hands out, right leg high, left leg high.

    Downward Dog (the artist formerly known as someone’s wife)

    Pigeon left, pigeon right.

    Right leg over left. Left leg over right.

    Imperial walkers.

    Hillbillies.

    Hand release mercans.

    Reverse crunches x25

    Flutter kicks x20 or so.

    Let’s mosey to the parking lot / road / smallest park in all of Henrico.

    Touch a tree. Rounds of 10, 8, 6, 4, and 2. Exercises were WWIIs, squats, a weird form of helicopters (?), and something else.

    Mosey down the street to the house that is gradually being taken over by self-reproducing light-scaping.

    Each elevated light – 5 WWIIs

    Each gas light – 5 burpees

    Each ground light – 5 squats.

    YHC estimates 10 burpees, 40 WWIIs, and 60 squats.

    Add some flutter kicks for the aquatic lights.

    YHC apologizes to the lights on the door frames and the guest house…we hardly knew ye.

    Mosey down the street to the neighbors, who surely are named Jones. Same deal…probably 60 squats, 12 burpees, and some other stuff.

    Continue on down the road…mercans for the orange markers, YHC thinks flutters (maybe?) for the trash can.

    Continue down the road…we stop for the transformer, the water shut off valve, the empty real estate sign, and another transformer. Various exercises, including multiple rounds of invigorating arm circles. YHC aims to please.

    5 Shoulder taps at each utility flag. Bear crawl in between flags. Sufficetosay, there were a lot of flags (20+?). Mercifully, time was called.

    Mosey BTTVSF.

    Numbers, names, and Attilla took us out with a message about being thankful for friendships.

    Announcements: Handshake says the Summer Tour is over. He’s starting a Fall Tour next week. See Handshake for details.

    Prayers for Hitchhiker and his family (father’s passing), Speakeasy and his family (illness), Kubota’s surgery (knee) and others having challenges. Prayers if you are traveling with Gumbo.

    Good luck to Wojo (aka, Pink Refresher) with his presentation today and hope all are healthy at home.

  • Dr. Chandler Will See You Now

    13 of F3 RVA’s finest OG’s slipped out of the house and into The Gloom for the latest edition of The Spider Run. Temperatures were 70 and sunny. According to the billy goats in residence, the following might have happened:

    First, the route apparently set the F3RVA record for the greatest number of turns, the largest number of street name changes without a turn, and the lowest average distance traveled per street. In the spirit of Lab Rat, the YHC apologizes.

    Route:

    Left out of the parking lot, and follow whatever the road that is not called UR Drive is in fact called until it loops back to Campus Drive. Turn left on Campus.

    Cross College, and take the trail to Wheeler.

    Left on Wheeler, which becomes Hampshire (only everyone thinks it’s Horsepen). Right on Dartmoor.

    Left onto Horsepen, go 10 yards, and left onto Waveney. Do not turn on Cheshire (In the spirit of Lab Rat, again, YHC apologizes).

    Right on Wood. Right on Cornwall. Right on Devon. Right on Ridge Top. Easy enough?

    Left on Chandler DRIVE. Up Chandler. Up, up, up. At the top, turn around. Down, down, down Chandler.

    At the bottom, turn around. Up, up Chandler. To Chandler CIRCLE. To the end, turn around, then cross Chandler DRIVE to the other end of Chandler CIRCLE, turn around. Turn LEFT on Chandler DRIVE.

    Down, down Chandler DRIVE.

    Turn around. Up Chandler DRIVE to Gardiner. Turn left and go to the end. Turn around. Take Gardiner to Chandler DRIVE, cross Chandler DRIVE, go up, up Gardiner and over the hill.

    Left on Wheeler.

    Right at the trailhead. Back to Campus Drive.

    4’s take Campus to a right on UR Drive and BTTVSF.

    5’s take Campus to Towana to Roselawn and BTTVSF.

    6’s take Campus to Towana to Three Chopt. Right on Iris, and follow Iris as it changes names every 100 yards…Robin, Ridgeway…and BTTVSF.

    Numbers, names, and YHC pulled a Lockjaw and cold called Lockjaw, who took us out, with a message about better directions from the Q. In the spirit of Lab Rat, YHC apologizes.

    NMS: For many years, the quintessential F3 RVA CSAUP was the Blue Ridge Relay. 210 miles or so of glorious hills, switchbacks, blind curves, dark hollows, and, according to legend, bears. Truly a test of physical and mental stamina. And, a path to building this Brotherhood. The BRR starts this Friday, so today’s route was an Ode to BRR Training of years past.

    Richmond has no hills comparable to the BRR (Twin Team is a speed bump by comparison). And, Richmond surely has no routes with 4-10 miles of intense hills. So, up and down Chandler had to suffice on Tuesdays in years past. Nice to relive the good ole days.

    Prayer Requests:

    For Hitch and his family as they mourn his father’s passing.

    For Speakeasy and his family as their bear the trial of battling cancer.

    For those researching cures for cancer, you inspire the rest of us. God speed in your research, regardless of what land mass you stand on when running your tests. May government policy not be a CSAUP exercise that keeps you from finding a cure.

    For our pal Splinter, who is gradually weaning the rest of us off the Big Data teet…lend the man a hand in his request for us to test his solutions.

    For my Mom…happy birthday. 87 today. John 8:32.

  • Three Amigos…

    At 0520 on the last day of August, YHC stood in the parking lot of (formerly) the darkest AO in town wondering if he would be leading a solo workout. Fortunately, Marv arrived followed by Beta.

    At 0530, we moseyed to the bottom of Lindsay Ct for warm up.

    1. SSH 
    2. DQ
    3. DMH
    4. Arm circles 
    5. Helicopters
    6. WWII
    7. LBCs

    With just the three of us, we headed up the hill doing a series of exercises broken up with 10 merkins.

    1. Bear crawl
    2. Crab walk
    3. Lunges

    Halfway back up Lindsay Ct, we switched to Bernie Sanders’ up the hill broken up with various excersises.

    We returned to the main teacher parking lot for 11s.

    1. Flutter kicks
    2. Crunchy frogs

    Mosey to the upper field for triple check #1.

    1. BTTW
    2. Dips
    3. Run across for pull ups – 5

    Triple check #2

    1. Freddie Mercuries
    2. Donkey Kicks
    3. Run across for 5 pull ups

    We then returned to the VF with 1 minute left, so we did American hammers until time was called.

    Numbers / Names / YHC took us out.

  • They call that the s***k bank..

    6 runners, 2 walkers and a jogger/walker convened for this week’s edition of RAMM.

    YHC called a pretty easy route.

    1. North on Commonwealth to Monument then head east (turn right) down Monument towards downtown.
    2. 4s turn on Arthur Ashe, 5s turn on Meadow and 6s turn on Harrison.
    3. Everyone returns on Grove.

    Announcements – Push by Wojo for Labor Day Convergence at Batteau (Forest Hill Park). Start time 0630?

    Prayer Requests – Sippy asked for prayers for his upcoming sabbatical to England and that the NIH approves his grant covers his work while on sabbatical abroad.

    YHC took us out.

  • Street with Minimal Mailboxes

    Perfect numbers for a triple check + 1 descended on the West End’s earliest AO for this week’s edition of First Watch. YHC was nearly late for his own Q and didn’t waste time once Splinter completed the 7. Quick mosey fake out towards the church and headed south down Ridge.

    Circle up for COP at the triangle for an additional 5-6 minutes of Broga + Arm Circles, mosey to the corner of Cameron and Culpepper for a triple check

    pace Car Bernies up the hill

    exercises included Hand release Merkins and monkey humpers

    recovery walk back up to Ridge and mosey south to the corner of Ridge and Country Squire for a bonus COP

    Imperial Walkers, LBCs. APDs, inverted scorpion kicks

    Traveling Brocode Lindsay

    LBCs and Plank Jacks

    YHC unknowingly picked the street in Henrico with the least amount of Mailboxes….. YHC clearly doesn’t qualify for that area’s tax bracket

    Lindsay Loop was completed back at Henrico’s most fertile, lush and exclusive parklet.

    Bonus Triple Check

    pace car moseys to to the corner of Westham/River and back

    reverse crunches and jump squats completed the triple

    steady, easy mosey back to the Flag

    Numberama, Namerama, YHC took us out.

    Annoucements: Summer Tour in the later stages of the Summer, see slack for locations

    Labor Day Convergence Planning underway, Pre Blast arriving soon.

    Please keep Speakeasy and his family in your prayers.

    Always nice to traverse the ‘hood around First Watch. Strong mumble chatter including objects you pick up in Henrico’s most exclusive parklet, college move ins (and Pains), and the glorious fall/football weather. Thanks for letting YHC lead.

    SYITG

  • Celebridog at SCCC!

    The bell rang and five pax plus one canine posted for the weekly gathering of the St. Christoper’s Country Club.

    I’m still not sure why Faceplant brought his dog Parker, but he was generally a pleasant and upbeat companion and even he couldn’t keep up with FP on the hot laps, which made me feel a little better about being at the back of the peleton.

    I would upload an image of what Parker looks like, because he’s pretty much a dead ringer for that DOGE dog you see on social media, but apparently I don’t have permission to upload images. (It’s probably just as well; back in the early days of F3 Nation we had to pay our a settlement to a trolling copyright attorney because we basically were posting too many photos of Fat Axl Rose (aka Faxl Rose) in our backblasts.)

    FP says Parker is such a mutt that he was told not to even attempt a 23 & Me test on the him, that it would probably overload some innocent DNA lab’s circuitry. That being said, I would specify his breed as #GoodBoy and leave it at that.

    If, like me, you can’t believe that it’s still not Labor Day, there’s a reason. Memorial Day this year was as early as it possibly can be (May 25th) and Labor Day is as late as it possibly can be (September 7th), which means that the summer of ’26 is 15 weeks long instead of the usual 14. They say it happens this way every seven years …🤷

    Here’s what we did:

    Set 1: Pogo Hops / Imperial Walkers + Hot Lap

    Set 2: A/S KB Lift to Shoulder Press + Hot Lap

    Set 3: A/S Lawnmower Pulls + Hot Lap

    Set 4: Curls / KB Swings + Hot Lap

    Set 5: Weighted Squats / Lunges + Hot Lap

    Set 6: 4 Minutes of Mary

    Thanks to all who answered the Slack call to post; this is a workout that is greatly enhanced by the exponential impact of #MumbleChatter!

    OBT

  • Resilient Joy at The Hoedown

    8 summer migrants settled in at 5:30 for a Hoedown-style beatdown. Temperatures were 70 and sunny. According to the Zing Fit regulars, the following might have happened:

    Drip, drip, drip…ok, we need to start…someone will have to catch up.

    Mosey to the Teacher Parking Lot for the COP:

    SSHs x40
    Dead Man Hang
    Walk it out…left leg high, right leg high
    The Artist Formerly Known as Fudd’s Wife, then Wilson’s Wife.
    Hand-Release Mercans x15
    Imperial Walkers x10
    On your six…flutter kicks x20
    Inverted scorpion kicks
    Recover…left leg over right and stretch…and right leg over left…and stretch.

    Let’s mosey…Bodo’s spitefully closed one of the parking lots for construction…mosey to the front lawn…WWIIs…and something else.

    Mosey to the Unclosed Third Church Parking Lot (which is really the Official F3 Weight Lifting Station and Parking Facility).

    Grab a partner and a block. 2 men, three rounds.

    Round 1:

    Partner 1: Run the loop.
    Partner 2: Bench press.

    Round 2: Run and curls.

    Round 3: Run and block thrusters.

    Keep the Same Partner:

    Someone was kind enough to leave 2 orange cones in the lot. Each team member will go from Cone 1 to Cone 2 (which is one segment) and Back (collectively a “lap”). Each person will make TWO full laps, or 4 segments. At least two of 4 segments, in any order, should be a bear crawl. Each man chooses his own adventure.

    The second partner does a block exercise of his choice. When the first partner completes his 4 segments, the second partner tells the first partner which block exercise to do.

    The two partners then switch roles. This goes on for 3 total rounds (which is often called a Triple Check, but this one only has 2 partners).

    The questions will continue until morale improves.

    At some point, the PAX did a Bro-code style run around Bodo’s Office, a symbolic protest over the closed parking lot.

    Keep the Same Partner:

    Remember the two orange cones? Ok, run the opposite direction around the parking lot from Cone 1 to Cone 2 (the “long way”). Partner 1 does this two times.

    Partner 2 does a block exercise of his choice.

    When Partner 1 has finished, the two partners switch and repeat.

    Pigskin gave us a Roman-ian 20 count…in Latin letters. Nicely done.

    Grab a Parking Space:

    3 mercans, 3 WWIIs, and 3 squats. Move the adjacent spaces until YHC calls time.

    Mosey BTTVSF.

    2 MsoM.

    Numbers, Names, and YHC took us out with a message of gratitude.

    Announcements:

    Breaking Bread for August…one spot remains. This is F3RVA’s oldest continuous volunteer effort, well over 10 years. Make dinner for about 8-12 people who are in need of help while they recover from injuries, surgeries, or illnesses. Straight up opportunity to do affirmative good and set a clear example of positive leadership (i.e., “make an impact”). Let’s go!

    The neighborhood around Hoedown took some severe weather on Friday. No deaths or injuries, thankfully, but many trees downed that heavily damaged cars and houses. YHC is very thankful that everyone came through physically fine. Property can be replaced….

    Results in the 20 Count Challenge Today:

    First Place: Pigskin
    Second Place: Seymour
    Third Place: Wojo* (*technically, Wojo only completed a 19 count, which was all that was requested)

    DQ’d: Oyster

  • It’s the Mullet of Cars

    YHC thinks he got that right, but in any case, 3 men of driving means met on the mean streets of Westham for a meandering beatdown. Temperatures were 70 and sunny. According to the facilities person who showed up 45 minutes late for his work(out), the following might have happened:

    COP:

    Mosey to the small teacher’s parking lot. Triangle up.

    Surprisingly, we started with side-straddle hops. Saab-style. No cadence, Handshake-style.

    Dead Man Hang.

    Right leg high. Left leg high.

    Hand release ‘mercans. Or, in Bodo’s’ case, no release, all-dry ‘mercans.

    (Side Note: YHC posits that possessive of “Bodo’s” would be “Bodo’s’.” Please put your thoughts in the Comments. And, while you are at it, hit “Like” and “Subscribe.”).

    Copperhead Squats.

    Imperial Walkers.

    Mosey 3 Paces to YHC’s Left for Parking Space Trios

    3 mercans, 3 WWIIs, 3 squats at each space. Approximately 18 spaces. 3 burpees at any space that is marked “No Parking.”

    Mosey to the School for 7’s

    Like elevens, only 7s. Flutter kicks and decline ‘mercans on the asphalt hill. Run to the wall and back.

    Touch-a-Tree.

    Touch x number of trees. But, you can’t touch the same tree 2 times. Except, because there are not many trees, but there are lots of tree trunks, you can touch multiple trunks on the same tree.

    Bonus: Touching the Tuckahoe Rock triggers a 2x multiple.

    Negative: Touching the Tuckahoe Rock AND touching the same tree trunk two times triggers a .5x multiplier (a penalty factor, if you will). Remember, kids, even one of the 10 Commandments calls out liars and cheaters.

    Triangle Up. Numbers, names, and YHC took us out with a message of thanks.

    Great to see you two today. Thank you for letting me lead.

  • Excused Absences

    A Fünfer of Westhoe’s finest fought off the fartsack to explore the neighborhood around F3RVA’s earliest AO. With YHC presiding, mumble chatter started even before “go-time.” The PAX learned our resident yogi had a better offer than leading shavasana this morning. As the clock rounded the hour, YHC led the PAX down Ridge for a moving COT.

    Stops along the way:

    • First stop: more broga, LBCs
    • Second stop: imperial walkers, Ukrainian soldiers, etc.
    • Stop at the bottom of the hill for a rotating Fünfer:
      • 3 rounds of rotating exercises
      • Pace car runs to and from the “No Parking” signs
      • Hand-release merkins, monkey humpers, Carolina dry docks, and reverse crunches
    • Catch Me If You Can… back up the hill:
      • 10 hand-release merkin buy-in
      • Rotating bear crawls, walking Lt. Dan’s, broad jumps (no burpees)
    • Mosey to Overlook Rd.
    • Brocode Lindsay back to the Ridge Rd. triangle:
      • Monkey humpers and WWIIs
    • Quick 4 Corners in the parking lot:
      • 10 HR merkins
      • 20 Suzanne Somers (10 each leg)
      • 30 single-count SSHs
      • 40 MHs at the flag

    Numberama, Namerama, YHC took us out.

    Heavier humidity this morning than expected. Way to push. Strong mumble chatter and oversharing, as always.

    Please keep Handshake and Charlotte’s family in your prayers as they live with loss. We pray for mercy in that family’s grief and peace as they lean into the understanding. Please also lift up Speakeasy and his family for his ongoing battle.

    Homegrown Half this Saturday

    Thanks for letting me lead…. SYITG

  • Triple Triple Check

    On a humid but not hurrendous Saturday morning, we (13 PAX) embarked on what turned out to be a series of triple checks with other stuff sprinked in. Also incorporated was one of my favorite past times, disc golf.

    COP: Pretty much the same sh$t. DQs, helicopters, invisible jump rope, HRMs, plank jacks, freddies. Mosey to other football field.

    Cumulative exercises with 10 HRMs, 20 Irish hammers, 30 2 count Mountain climbers, 40 jump squats and 50 LBCs. The Irish hammers were the hardest portion. Now to the Triple checks.

    Triple Check 1: Pole smokers, wide grip merkins and throw disc to basket near cricket players. Mr. Rogers played from the senior tees (running up 15 yards before throwing).

    Triple Check 2: Flutter kicks, diamond merkins and throw to the other basket. Mr. Rogers then played from the ladies tees (20 yards pre throw). Mosey to front of school.

    Triple check 3: Dips, wall sits and run around the school loop.

    Mosey to home base and finish with American hammers and stretching.

    Finished with prayer for travelers including Pigskin, ones with health issues in their families (Wojo, Handshake and Fudd) and for us to be good Christians. Lunch on Tuesday at Capital Ale (rumor is that Attila is paying). Welcome Spinner from Dallas. I was supposed to help him find the Starbucks and I hope he did not end up at a different Starbucks. Also, Spinner send me the group picture and I can post it. Welcome Cobbler! He likes to work with leather which created multiple names that were funny but not kid friendly.

    Thanks for letting me lead.

    Fireman Ed