F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WaThoHuk

Pocahontas Middle School

Two faithful showed on a beautiful spring morning to put in the work. Clock struck 5:30 and we were off, mosey to a familiar neighborhood by way of West broad village lake path for a Cul-de-sac workout/run. First Cul-De-Sac 20 Merkin, Next 20 WWII, Next 10 Burpees, Next 20 reverse crunches. Repeato : completed 3 sets of these including a route back around the lake and back to the flag. 3 loops around the bus loop and a final burst of old man speed to the end of lots and back to flag. 4.43 miles completed and strong workout complete.…

Three men broke through the gloom on a perfect WTH day to improve the local neighborhood. One mile out. Working our way back we did 3 sets of 11s. 4.1 total miles. Round 1: Merkins & WW2Round 2: Jump Squat & shoulder tapsRound 3: LBC & Peter Parker shoulder taps YHC took us out. Announcements: BRR, Tomato relay, NMS – we worked pretty hard today. Minimal chatter. Gypsy is thinking about outreach to young men that need some guidance. I am too. For many sports is an outlet – but these require such an outlay for, equipment, advanced training, travel,…

WTH 4.1 We did 4.1 miles today with 5 pax present for a little warm but rainy morning! Mosey past the dry cleaners to hang a right into the large apartment complex where we did a little warm-a-Rama. Arm circles x 15 Reverse x 15 Imperial squat walkers x 15 Merkins x 35 Mosey to a long straight away in the complex for COP #1 We did 11s merkins and jump squats COP #2 Next to Dunkin’ Donuts for merkins on your own. Mosey back to the flag for the last push! All in all we hit the parking lot…

The thing: This all encompassing 3.4 mile beatdown at WTH started with a half mile jog to the concrete pad at the village for some COP it went something like this: In cadence: Side straddle hops x 25 Arm circles forward x 15 Reverso x 15 Merkins x 10 Leg circles X10 Lft leg x10 right leg Mountain climbers x10 Plank jacks X 10 We then mosied a half mile at a good clip to the parking deck where we completed 2 sets of 7s working our way up to the top of the structure. 7s were perfect here as…

Six Svelte Stallions broke through the gloom for a WTH workout. Here is how it went down: Mosey around goose lake to Windsor Place.  Elevens: HRM & V-up. Mosey back to school. 3 rounds of Pole smoker: heels to heaven. Ring of fire. 3.7 mi total. YHC took us out    NMS –  YHC admits to being a little surprised upon seeing two cars with New York plates sitting at the far end of the normally empty parking lot. Typical westend bubble thinking, maybe they’re part of the kidnapping ring?  Glad they are not. Just two PAX traveling for work And…

Into the frozen gloom, 5 met up to burn off the fat. All were happy to see Gypsy back in the Pax for the start of the clawing back to machine condition. The Thang, Mosey west down Three Chopt, North on John Rolfe to the cut through to the Park. Circle up for a quick COP 10 SSH, 11 Don Qu’s, 10 LBC’s, 10 Merkins lets roll zig zag over to the Lake at Wellesley circle up for a custom Ring of Fire: first person starts with 20 Merkins rest of pax does LBC’s, moves to next until all 5…

Yesterday we did the 3.25 today 4 warriors fell out of the fartsack with much enthusiasm to get started this beautiful morning! 1 special guest appearance from our SOJ brother DTH graced us for this beatdown. It went something like this: Half mile mosey to Wachovia for Warmarama: 25 side straddle hops 10 Don Quixote’s Plank for time Side plank left arm high Side plank right arm high Mountain climbers 20 Merkins 10 Recover: COP #1 Short jog to the parking lot at SPP for a building 4 corners: Sprint to 1st Corner 10 merkins back to the start Sprint…

Parking Deck 7s The thing: This all encompassing 3.4 mile beatdown at WTH started with a half mile jog to the concrete pad at the village for some COP it went something like this: In cadence: Ball dippers x 15 Side straddle hops x 15 Plank Jacks x 15 LBCs 25 OYO Arm circles forward x 15 Reverso x 15 Merkins x 10 We then mosied a half mile at a good clip to the parking deck where we completed 2 sets of 7s up working our way up to the top of the structure. 7s were perfect here as…

A group of 5 convened for a running boot camp and this is what transpired. COP – Hard pass, if we were going to finish this thing then we didn’t need to waste time with a warm up Mosey from the school and take right on Three Chopt heading west. Corner 1 (Three Chopt and John Rolfe) 5 Burpess, 10 Hand Release Merkins, 20 WWII’s, 30 2-Count Flutter Kicks, Mosey north to Corner 2 (John Rolfe and Liesfeld Parkway), repeat exercises. Mosey east to Corner 3 (Liesfeld Parkway and Geese Landing), repeat exercises. Mosey south down grassy cut through to…

Here is how it went down COP: 10 side straddle hop 10 DQs, 10 storm squats.  Mosey to short  Pump park circle up, 20 hand release merkins, Circle the island doing butt kickers, circle again karaoke,  3rd time Bernie Sanders, back to start 20 burpees.  Head back out on the street up the broad and over to trader Joe shopping centre. 50 LBC’s, GP equipment failure reset then Mosey back to flag, Mosey over to the track for intervals, Sprint halfway, 20 count rest Sprint half again, repeato 3 times, 50 LBCs, Bernie half lap, bear crawl quarter lap, recover, jog…

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