Tag: #WestHoe

  • Wells Bells

    7 pax showed up for a brand new AO in the heart of the far west end. The beatdown was hosted by Roger Roger for the unofficial kickoff of the new AO with a planned launch date of November 7th. Attila will lead us in week 2 on a spooky edition of a beatdown Friday October 31.

    It went a little like this:

    Mosey the parking lot loop to a dry spot for 

    Warm-a-Rama:

    20 SSH

    10 Don Qs

    20 copperhead squats

    20 Imperial Walkers

    20 pickle pounders

    10 merkins

    25 LBCs

    Time for a mosey underground for our first H track.

    which went like this: 

    Start in the middle of the H for two burpees 

    hit a corner and do 10 merkins

    Middle of the H 2 burpees 

    20 WW2s next corner

    H 2 burpees

    30 dips

    H 2 burpees

    40 LBCs

    H 2 burpees 

    Mosey to the ascending watch deck for our competition tennis players. 

    4 levels up 

    Level one 

    20 step ups alt leg

    Level 2 

    20 dips 

    Level 3 

    20 Decline merkin

    Level 4 

    20 Incline merkin

    Mosey to sports field: 

    4 corners 

    1st corner : 25 SSH

    2nd corner : 50 merkins ( due to complaints on incline and decline Merkin – penalty)

    3rd corner : 75 LBC

    4th corner: 100 squats

    Mosey to watch deck: 

    What goes up must go down-

    Reverse 4 levels- 

    20 each level:  incline Merlin, decline, dips, step ups

    Mosey to underground tunnel:

    7s 

    Burpees and squats

    Mosey to playground:

    Continuation of 7s- 

    3 rounds

    Half do -7 pull ups 

    Half do 20 dips 

    Mosey the loop:

    50 LBCs

    20 APDs

    20 Heels to Heaven

    20 reverse crunch

    Butterfly stretch

    Right leg out/left leg out (stretch) for time!

    Thanks for letting me host the first one at our soon to be named AO. Some good names were thrown around and one that is standing out is Members Only, Wet Caps, Wells Bells, and a couple were quickly shot down. Lots of Mumble chatter to throw the counts off and mess with the Q. All in the excitement of a new AO and getting the opportunity to name it. Stay tuned and come participate. We will blast this on the Wells Bells Facebook page and paper copies to the Members only page to make awareness of our presence. Come out next week for a spooky spectacular debut at Attila’s lair on October 31st.

  • Where are the coupons?

    Not even missing coupons could stop this block party!

    12 high-impact men met under a full moon for a coupon carrying carnival.

    -Warmarama

    -150 merkins in the soggy bottom

    -Birthday block beatdown in the parking lot

    -100-yard-dash to the flag

    F3 exists for the invigoration of male community leadership. Leadership starts at home and expands outward. God gives us wisdom. Integrity will be our edge.

  • Cool & Sweaty

    9 Braves (incl 1 LIFO just back from down south) joined us this morning to see if 62F was too cool to work up a sweat. Lets just see about that.

    Gitty up start: 6 Burpees. Mosey to COP. Welcome. Disclaimer.

    All IC: 10 Sumo Squats, 10 Don Quixote, 10 Helicopters, 10 Turn and Bounce.
    Arms: 10 HRMs, 10 Grass Angels, 10 Australian Grass Angels, 20 Arm Circles, 20 Reverso, Keep em up: Hands up and Hands down, 10 Overhead Claps, 10 Seal Claps. 10 ‘Mer’cans, 5 Ranger ‘Mer’cans, 5 Wide Arm Mer’cans, 10 HRMs, 10 Shoulder taps, 10 Leg twists, 10 Shazam.
    Abs: 10 WW2, 10 WW1, 20 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Leg Straight, 10 Regular, 10 Legs up LBC. Beauty Queen stretch. 10 APD, 10 TTPP. 30 min in.

    Mosey to light pole alley.
    Set 1. 10 HRM, 20 Sumo Squat, 20 WW2
    Set 2. 15 HRM, 15 Sumo Squat, 20 WW2
    Set 3. 20 HRM, 10 Sumo Squat, 20 WW2
    Set 4. 10 Mercan, 20 LBC
    Set 5. 15 Mercan, 15 LBC
    Set 6. 20 Mercan, 10 LBC
    Set 7. 5 Burpee, 10 Mercans, 20 HTH
    Set 8. 10 Burpee, 15 Mercans, 20 HTH

    Ring of Fire

    Stretch, Stretch at home.

    Announcements. The Bridge 8/16. Homegrown half. Labor Day Convergence.

    Seymore took us out. Prayers for Fudds sister, Handshakes neice, Back to School.

    NMS – Great to be leading again. Welcome back to Banjo. Two goals today. Burn off latic acid from GridIron & stretch backs after hard work on the weekend. This workout is intended to build strength and some would agree its working. Regardless it does build up a sweat without the running. Stretching is important, but surprisingly, some pax dont need the extra stretching YHC recommends.

    Thanks for letting me lead.

    Get Some!

  • It’s getting hot out there

    10 Gentlemen of the WestHoe converged on The Deep on this beautiful muggy and warm (aka 70 and Sunny) morning. According to the two teachers doing their workout, this is what might have happened:

    COP
    Mosey around the front parking lot and back to the flag in leu of the otherwise standard SSH’s – YHC’s knee is not currently a great fan of those…
    Helicopters, DMH, DQ’s, Ukrainian Soldiers, leg stretches on your six, perfect Merkin (8-count) and APD

    The Thang
    Mosey to hill for 11’s with Mohamed Ali’s and WWII
    Mosey to Bus loop for a round of Dirty MacDeuce with HRM, WWI, Deep Squats. Karaoke on the short sides, Mosey and Bernie on the long sides.
    Pole Smoker relay with Pax doing pole smokers while last person does 2 x Burpee’s and runs to the front. Repeato until we ran out of poles.
    Mosey to the court yard for a Lindsay 10/30 – 20/20 – 30/10 with Dips and step ups.
    Mosey back to the flag

    COT – Numbers, Names

    Announcements
    4th of July convergence at Atlee High School – DaPile 7 AM – this is a Summer Tour event!
    July 19th @Whitesnake will head to The Bridge – more details to come but clown cars are forming – rumor has it this might also be a summer Tour Stop
    PSA – sign up early on the Q sheet. Numbers of attending PAX are higher when people know someone has signed up and they are not stepping into a hot potato.

    Prayer requests
    Roger Roger healing after surgery, and his M’s upcoming surgery in September
    Prayers also for two pilot co-workers/friends and their families (one in coma after accident, the other terminal cancer)
    Fudd’s sister Mary continued prayers
    Praise for Fireman Ed after successful treatments and prayers for continuing to be cancer free.
    Healing and health in general.

    YHC took use out. Thanks for letting me lead today.

  • Meet Gloom, the Neurodivergent Pup

    The Pax set out on a route as simple as it gets with YHC.  Here’s where:

    The Route

    • R on Pump
    • R on Ridgefield
    • R on Raintree
    • Circle the Lake behind the Raintree Racquet and Swim Club
    • Continue on Raintree to Gayton
    • Reverso on Raintree
    • L on Falconbridge
    • R on Pump
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    The Pax was greeted by Salt Lick’s hairy 2.0, Gloom.  Well-meaning, but a bit eccentric, Lulu said “Boy Bye” and Wally was just like “Chill Bruh.”  Miles were accomplished, no pickups were injured.  It was a beautiful morning, ruined by the fact that we were in fact running.

    ANNOUNCEMENTS

    • Breaking Bread – maybe needs a Q for tomorrow?
    • Convergence Monday – Tredegar Ironworks

  • Getting to work before going asynchronous again…

    A strong 10 showed up for this week’s edition of Hoedown. Temperatures were sunny and 70 despite the impending snow later this week.

    We started with a mosey around the carpool drop off loop to give the late arrivals time to catch and then head down to the bottom of Lindsay Court for a warm up that included SSH, Arm Circles, Don Quixote, Dead Man Hang, both wives, WWIIs and Flutter kicks.

    With everyone warmed up, we partnered up to head back up Lindsay. Partner 1 runs to the top of Lindsay while Partner 2 works his way up the hill doing a series of exercises which included Bear Crawl, Broad Jumps, Crab Walk and Polar Bears (if needed).

    After a 10-count, we mosey to the southern end of West Drive Circle for a triple check. Once everyone counted correctly, here is how it went down. Partner 1 ran around the circle. Partner 2 jump squats. Partner 3 Hand Release Merkins.

    Next, mosey across Lindsay Dr to the northern end of West Drive Circle for a Dora. Partner 1 runs to the light at the end of the street. Partner 2 does series of exercises. 50 Merkins, 100 LBCs, 150 Flutter Kicks. After dissension amongst the pax about which light YHC meant, we completed the dora.

    Then, line up for an indigenous people’s run back to the parking lot for 11s. Bernie sanders across the parking lot and up the hill for WWIIs then run back to the other side for merkins. Start with 10 WWIIs and 1 Merkin. YHC called time when the pax got to 3 WWIIs and 8 Merkins.

    Numberama / Namerama / Announcements

    Breaking bread this week. Last Call has Sunday. See Oyster to pick up Saturday.

    YHC took us out.

  • Great morning for a run

    A mix of runners, walkers and ruckers convened for this week’s edition of RAMM. YHC posted the routes the day before but reviewed them once more. Then, off we go.

    4s: https://onthegomap.com/s/bbca4qkj
    5s: https://onthegomap.com/s/a9kdl0qg
    6s: https://onthegomap.com/s/k631stum

    Conditions were ideal for a good run and mumble chatter.

    Announcements – Frozen Triangle tomorrow. See Slack for Details.

    Numbers / Names

    YHC took us out with a paraphrase from Luke Chapter 6 a former Rector of my church said at the end of each service: Do good to those who hate you, lend expecting nothing in return, for the measure you give is the measure you will receive.

  • Going deeper at The Deep

    On this sunny and 70 morning four of WestHoe’s finest assembled at The Deep and got treated to another Blue Moon on Monday (sans the music…).

    Warmarama

    Line tracers in the parking lot to the front of the school for Welcome, disclaimer and F3 Mission.
    IC SSH, DQ, Helicopters, IW, The Perfect Merkin (8 count), Wilson’s Wife, Fudd’s Wife, DMH (+left+right)

    The Thang

    COP 1
    The Trippel Nickle – BTTW Shoulder taps (x5, 2 count), run to the top of the hill WWII (x5) – repeat 5x

    Mosey back to the front of the school

    COP 2
    Walk like an Egyptian – with torso twist – down to the Bus loop

    COP 3
    The Dirty Mac Deuce – 4 sets separated by 1/4 bus loop run, each set with 3 exercises (hand release merkin, flutter kicks (two count), deep squats (touch the ground if you can)), 12 reps per exercise.

    COP 4
    B L I M P S – 5x burpees, runt to next light post, 10x 2 count lunges, rtnlp, 15x Imperial Walkers, rtnlp, 20x merkins, rtnlp, 25x Plank Jacks, rtnlp, 30x Squats

    Mosey to the basket ball black top for

    COP 5
    4 corners Escalator – corner #1 10x Burpees, corner #2 10x Burpees + 20x Jump Squats, corner #3 10x Burpees + 20x Jump Squats + 30x American Hammers, corner #4 10x Burpees + 20x Jump Squats + 30x American Hammers + 40x LBCs

    Mosey BTTF for

    COP 6
    Double Ring of Merkin Fire – 10x favorite merkin, rest of PAX remain in Plank – 2 rounds

    We covered about 1 1/4 miles around Nuckols Farm Elementary School and the Pax was awesome and supportive this morning. See you all in the gloom!

    Numberama, Namerama

    Announcements – Frozen Triangle is next weekend, see Slack for details

    Prayer requests for healing and successful surgeries/recovery (Firenman Ed, Roger Roger and his wife, Chicarrones relatives, Fudd’s sister) and God’s blessings for all.

    YHC took us out.

  • Immaculate Trails If You Can Find Them

    With never a doubt that the trails would be clean and clear, YHC set off to lead, but was stumped by a fork in the road.  Here’s where the Pax was supposed to go:

    The Route

    • Out the back of Godwin
    • R on Willowick
    • L on Windbluff
    • L on Raintree
    • R on Ridgefield
    • Enter main road into Deep Run Park
    • Bear right on to trail just past the Rec Center
    • Exit trail on Cottrell
    • L on Cedar Knoll
    • L on Cox
    • R on Ridgefield
    • L on Pump
    • Circle behind Godwin
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    As the A-Team captain Hannibal always said, I love it when a plan comes together.  The plan came together for all but those following YHC.  Doh!  We’ll try again in two months.  YHC dares SOJ to send someone other than Doozy to Q next Friday.  Triple dog dare.  Go Commanders!

    ANNOUNCEMENTS

    • The Bridge Jan 25 – See Fudd
    • Breaking Bread – ongoing
    • Prayers for Fireman Ed beginning treatment
    • Prayers for Gomer’s team heading to Honduras this week

  • Cold, Icy Morning at First Watch

    Seven stalwarts showed for this week’s edition of First Watch. After looping around the parking lot, we crossed River Rd to the front of River Road Church, Baptist to warm up. Exercises included:

    • SSH
    • Don Quixote
    • Dead Man Hang
    • LBCs
    • Flutter Kicks

    We then moseyed to the back of the church for a 4 corners. 10 Carolina Dry Docks; 20 Squats; 30 LBCs; 40 Monkey Humpers.

    Next, came a triple check. P1 Bernie Sanders to back parking lot entrance; P2 Mike Tyson Merkins; P3 jump squats.

    Then, another 4 corners, this time lady of the night style – after the 2nd corner, run back to first and do the first exercise; stop at 2nd corner for 2nd exercise and then on to third corner, etc. 10 Heels to heaven; 20 Merkins; 30 WWIIs, 40 SSHs.

    Finish with 11s. Hand release merkins (starting at 1), bear crawl across parking aisle, WWIIs (starting at 10), lunge back. The pax was on the downward trend (3 WWIIs and 8 HRMs) when time was called.

    Mosey back to the flag.

    Numbers / Names / Announcements / Prayers

    1. The Bridge on 1/25. See Slack / Fudd for details.
    2. Prayers for everyone confronting the ongoing water issues in the City and around the region.