Tag: #Westhoe

  • You can taste the air

    Four Hoedown regulars showed up to see what YHC had in store for his return to the Q sheet after a long absence.

    Warm Up

    Mosey to the side teacher parking lot for warm ups that included:

    • SSH
    • DQ
    • DMH
    • Fudd’s Wife
    • Wilson’s Wife
    • Merkins
    • Scorpion Kicks
    • Flutter Kicks
    • WWIIs

    Thing 1

    Mosey to the far Third Church parking lot for a modified triple check with coupons. With 5, we did three rounds of each of the following:

    • Curls
    • Swings
    • Overhead press
    • Alternating Merkins with block
    • Timer runs loop around the parking lot

    Thing 2

    Mosey to the Third Church lot behind the Church for another modified triple check.

    • BTTW Shoulder Taps
    • Arm Circles
    • APDs
    • LBCs
    • Times runs to the end of parking lot and back

    Thing 3

    Mosey down Silverspring for some parked car bingo. 5 merkins for each truck or SUV. 5 squats for all other 4-wheeled motorized vehicles.

    Numberama / Namerama / Announcements

    Prayers for Salt Lick’s friend whose M died suddenly.

    YHC took us out.

    Thanks for letting me lead today. It was good to get back on the Q sheet.

  • Prepped for preflight

    3 Amigos met in the sweltering 79F humidity for a little morning wakeup and to drop some water weight. According to our local artist who nearly participated in our tunnel of burpees this is what went down more or less.

    Mosey to COP. Welcome. Disclaimer. All IC. 37x Mountain Climber, 10x Turn N Bounce, 10x Don Quixote, 10x Ukranians, 10x IW, 10x Mercan, 10x peter parker, 10x kick through, 26x LBC, 10x Hello Dolly, 10x Hola Rosalita, 10x Guten Morgen Birgit, 10x APD, 5x Tuscaloosa trailerpark twister, 10x open book, 3x Chaos mercan. Mosey to tunnel.

    Tunnel of Burpee love 1+2+3+4+5 Gurpee. Burpee with knee and ankle touch, extra pushup, extra squat.

    Attila Q – Beast. HRM, WW2, Squat, xxx, xxx, xxx

    BTTF – Burpee tunnel. Mary.

    Atilla took us out. Prayers for the pax, prayers for pax family facing sickness

    NMS – props to Roger Roger who was prepped for preflight 5 min before coming out.

    Thanks for letting us lead!


  • the best way to celebrate one’s own existence

    10 of Westhoe’s finest emerged from the dark humid soup of the night to start the new week off right. YHC was happy to welcome all to celebrate another anniversary of his existence. Here’s what happened:

    COP after a couple moseys around the traffic circle. Standard stretching and some plank work.

    Lindsay: 30 Merkins on one side of the lot, 10 WW2s on the other. Back and forth in increments of 5 until finish at 10 merkins and 30 WW2s. Mosey to blacktop.

    DODGEBALL! 2 teams of 5. 3 games of 5 minutes each. When you get knocked out, commence squats. If you so choose, you can perform 10 burpees to get back in the game. At the end of 5 minutes, the side with the most men wins. Team 2 took all 3, but barely.

    Mosey back to the flag, finish with some COP ab work.

    Numberama, Namerama, YHC took us out.

    YHC: Grateful for everyone who came out today, especially you guys who normally post at other AOs on Monday. Thanks for a great start to my 49th year with some super fun dodgeball. Appreciate you guys!

  • Willkommen bei Birgit (und Herr Doktor Spine)

    Sieben Svelte studs met in the morning gloom to see what a late signing Q had planned. After demonstrating meticulous Westhoe inspired parking, YHC had one question for our newest (to us) PAX, easy or hard 1st F? According to the tomatoes who start late in the summer this is what went down more or less.

    Welcome, Disclaimer. 9 burpee warmup. SHORT mosey to COP 1

    COP 1 All IC: Mountain Climber x26, DQ x 10, Turn N Bounce x10, IW x10, Ukrainians x10, DMH. Albatross arms: Arm Circles x20 both ways, x10 overhead claps, x10 SEAL claps. Mercans x10, Wide arm x6, Diamond x6, Ranger x6, fingers in x6, fingers out x6. Pecs ruined its time for a SHORT mosey to COP 2.

    COP 2: WW2 x10, LBC x27, Hello Dolly x10, Hola Rosalita x10, Ihre neuer Berliner freundin: Guten Morgan Birgit x10 (pike with hip thrust) Viele Danke fur Alles auf Deutsch sprecht, APD x10. Mosey to COP3.

    COP 3: Sit and lift 10 oyo, Step Downs (reverse step up, starting from standing high and touching “just the tip” of the foot to the ground) 10 each side oyo, Sumo squats IC x10. Mosey to hill.

    Hill repeats: Mosey up / Bernie down, Bernie up / mosey down, bear crawl up / crawl bear down, crawl bear up / bear crawl down, polar bear up. Mosey to pull up bars. Heart attack and shoulder warning modifications heeded.

    Triple check. After a group demonstration of the run route maximally using available playground apparatus, partner 1 pullups to max then 3x jump ups then squats, partner 2 WW1. GP run BTTF.

    Quick Mary: Flutter kicks x15; Heels to heaven x15. YHC took us out.

    4th July convergence Date TBD. Time 0700 at Gridiron

    NMS – Great to see Spine out. Learned something about futbol / Fußball from Tater and Whitesnake. YHC was paying attention to the next plan so did not catch much mumble chatter.

    Thanks to the PAX for trying new things. The Birgits were a good add IMnsHO. Need to work on the step back instructions. Tater and I discussed a Beach CSAUP – more to follow.

    Thanks for letting me lead.

    Get some!

  • Gomer Endorsed Workout

    15 KB warriors in tight quarters.  Early mumble-chatter, limited movement and a deceptive toll.  YHC was definitely the Q.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
      • APD
    • AMRAP challenge – 5 exercises in 30 second increments, with 20 second of rest in 1st round, then reduced to 15, 10 and 5 in subsequent rounds
      • High pulls
      • Tricep press
      • Squats
      • Curls
      • KB swings
    • Run the bus loop
    • AMRAP challenge – Part Deux
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • Presses
      • Hammers
    • COT with YHC taking us out

    Ode to Toga for taking this Q from his playbook.  Great work by the PAX.  This workout was endorsed by Gomer.  Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila

  • Casual Stroll on the Grounds

    5 Redwoods from various corners of the Near West End converged at RVA’s most exclusive AO for this week’s rendition of SCCC.

    According to the fella doing wind sprints, and the other runner form training, here’s how it went down

    OBT did a solo 2 lap buy-in while Gumbo and YHC stretched out this past Saturday’s Murph.

    Once Offshore and 1-800 emerged it was go time

    The Thang

    Warm Up lap ’round the pristine 400 meter track

    Tabata Sets of:

    KBs ’round the worlds (and reverso).. run a lap

    KB Swings and Lt. Dans…. run a lap

    Lawnmowers … each arm…. run a lap

    American KB swings and LBCs…. run a lap

    OBT nearly intercepted the Q around 6:02am…. pushing for Mary. He was ready for Libbie Market Breakfast.

    monkey humpers and flutters…. run a lap

    4 minutes of Mary ….. closing lap

    Numberama, Namerama, YHC took us out.

    Summer Tour Stops this Week: Heartbreak Ridge (Tuesday), Free Space (Wednesday), DaPile (Saturday)

    See slack for other announcements.

    Prayers to PAX members going through work, family and health challenges.

    Please lift up Van Winkle’s (F3 Charlotte) family and community following the tragic death of his daughter (hit by car while running).

    Every day is a gift, Gentlemen. SYITG

  • Round and Round We Go

    8 men gathered in the Misty gloom (with Gloom) to run to Short Pump Park where we ran around the loop while doing different exercises from Salt Lick’s huge cardboard Wiki. (Had to reduce the count by 50% after the first two exercises). Hit the 3 mile mark and gloom struggled a bit with the humidity. Prayers for Pinto’s colleague going through tough times.

  • Back to School

    8 men got together on a gloomy misty morning to return to school. After warmup subjects were English: Alphabet with our feet, Science: Monkey Humpers, Bear Crawls, and Crabwalks, Math: 7’s, Gym with a simulated Presidents Physical Fitness and Dodgeball where Joey Chestnut had an epic “Elf” style hit; History: with the Bataan Death Crawl and some El Chapos, lunch break with Erkins, Durkins, and Tap Dances, and an unusually long Sex Ed class at the end. Prayers for healing and for brining the best version of ourselves foward.

  • Smells Like Phish

    The bell rang and four … no, make that five … pax posted for the Monday gathering at Westhoe’s finest track complex.

    Tabata sets:

    • Stretching
    • Squats
    • L/R Lawnmowers
    • Overhead Press / Triceps Press
    • Dealer’s Choice / Wild Card
    • 4 Minutes of Mary

    Bodos was a late arrival. I don’t think he arrived directly from his Vermont retreat / sabbatical, but he had many stories of life in the land of compost toilets (apparently there’s no designation for compost toilets on PortaDash, but Hitch is working on an update as I write … ). It sounded like either an AirBnB rental scam, a throwback hippie commune or a deeply mediocre camping trip, but Bodos claims it was part of some furniture-making deal where you can get a 20-year-old table refinished for like 20 bucks. It’s like L.L. Bean letting you send your clothes back when you’re tired of them. New Englanders … amirite, TYA?

    Applesauce was wearing a Cleveland Cavaliers shirt the morning after they blew out Detroit in Game 7, so good for The Land. He and Faceplant traded tips about taking kids to the pool at Ginter Park. (Apparently a lot less expensive than the initiation fee at CCV.)

    Someone left a frisbee on the track and it got picked up and thrown around during the cooldown laps. Turns out Bodos played Ultimate in college; his throws have that perfect flat spin I’ve never been able to master. Vermont eco-retreats, furniture-making collectives, Ultimate mastery … all we needed was a hacky sack and a Phish concert would have broken out.

  • Westhoe 2nd Tuesday, 2nd F Lunch

    First time in 7/8 years YHC has been able to make it to a 2nd F lunch.

    7 men gathered at Tres Machos – Innsbook and talked about real estate and other things. No problems of the world solved but several identified.