Lots of good things happening around the RVA region. But have to say the West End Pax (I understand the line of West End keeps moving, so for now I was told it is west of Parham) are stepping it up with not just 1, but 2 AOs launched during the COVID times.
After a month of a Soft pre-launch and getting positive feed back, a great name suggestion, and tweaks to the workout style; the Q Sheet is now open for WaThoHuk Official launch on November 4th.
F3 Mission: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Pretty good all around fitness line up these guys have put together
Monday: HoeDown for a 1st of the week bootcamp (even though its is juuuuust east of Parham)
Tuesday: Heartbreak Ridge for a Bootcamp at Quioccasin Middle School
Wednesday: WaThoHuk a Run Focused bootcamp out of Pocahontas Middle School or for you early birds there is First Watch
Thursday: Circus Maximus Kettlebells at Godwin High School
Friday: Currahee a Running AO out of Godwin High School
Saturday: BlueMoon 6 mile pre run… Bootcamp Grid Iron.. 2nd F Einstein
Nuf’ about all that.. if you have a pax you have been working on in the West End.. whether or not they are a Runner or a Meat head.. there is a work out for them and the PAX is ready to help them accelerate.
1st F: (Fitness)
The Thang: Kettlebell Ladder. 1 Min rest between rounds. Round 1 started with 10 reps of each exercise and we work out way down to 1
| Swings | Clean and Press Both Arms | Sumo Squat to Up-right Row | Flutter Press | Curls |
| 20 | 10 | 10 | 10 | 10 |
| 20 | 9 | 9 | 9 | 9 |
| 20 | 8 | 8 | 8 | 8 |
| 20 | 7 | 7 | 7 | 7 |
| 20 | 6 | 6 | 6 | 6 |
| 20 | 5 | 5 | 5 | 5 |
| 20 | 4 | 4 | 4 | 4 |
| 20 | 3 | 3 | 3 | 3 |
| 20 | 2 | 2 | 2 | 2 |
| 20 | 1 | 1 | 1 | 1 |
| 200 total | 55 total | 55 total | 55 total | 55 total |
Kettlebell burn out
7’s
With out putting your KB down:
7 Upright row, 7 full Squats.
6 Upright row, 6 full Squats.
5 Upright row, 5 full Squats.
…..
1 Upright row, 1 full Squats.
And done!!! (well almost done.. YHC still needed to go meet BlueMoon for a 6 mile taper run for his Marathon on the 7th of November at 0630)
NMS:
The rain doesn’t keep everyone in the fart sack .. and at Circus Maximus there is also the walkway cover to keep us mostly dry. I love the Kettle bell work outs as you can really challenge yourself and bring multiple bells to work the different muscle groups accordingly.
Announcements:
The Shoe drive is still rolling along. This weekend will be the final pick up and we are not in over 100 pairs of shoes.
The November Push up challenge starts on 11/1. Sigh up sheet on Slack 1st Channel.
Come on out and support Blue Moon in the RVA Marathon on 11/7. Run a few miles with him or the whole thing. YHC will be pacing him for miles 16 through 26.2.
As Always: if you have read this far.. take the next 30 seconds and text a pax member you have not heard from in a while.
v/r
John (Gypsy) Boles
