Just Lighthouse and me today. So we headed for the parking deck and did the following: At each ‘back and forth’, did 10 merkin exercises and 15 or 20 ab exercises. For example, after warming up with SSHs and Don Quixotes, we ran up one full level and did 10 Diamond merkins and 15 Knee-ups. Next full level up, we did 10 merkins and 20 LBCs. There are, counting the first level where you enter, 4 levels. At the top level, we went to the end and back. So we stopped 8 times for a set of merkins/ab exercises. Then…

4 gathered to enjoy some fellowship, running, muscle work and enjoy the last day of May weather. The Thang: head off to Short Pump Park from Flag. Nice run to get underway and then stopped for a warm up of 20 Side Straddle hops, 20 Don Qs, 25 LBCs and recover. Head towards pavilion and find sleeping homeless person so we keep moving to the fountain park. home base for exercise with loops around park in between. 25 reps of Merkins, run, 25 squats, run, 25 WW2s, run, 25 Burpees, run. Next set: 25 American hammers, run, 25 squats, run,…

Three terrible thunderbeasts met at WTH to see WTF Gomer had up his sleeve on a perfect F3RVA morning. The Thang – 3.0 mile running route with compiling exercises at each stop (the corners / blue dots in the map below): 20x Mericans 20x Mericans, 20x WW2 20x Mericans, 20x WW2,  20x Squats 20x Mericans, 20x Shoulder Taps,20x WW2, 20x Squats 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x APD, 20x Squats 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x APD, 20x Squats, 20x Monkey Humpers 20x Mericans, 20x Shoulder Taps, 20x WW2, 20x LBC, 20x APD, 20x Squats, 20x…

Just Lighthouse and me today. We started left out of the parking lot towards the ‘goose lake loop’ but turned up before the lake to go to the parking deck at Dave and Buster’s. We generally did the following; run up one ramp and one flat level. Stop and do an ab exercise. Then repeat until we got to the top and do the same on the way back down. We went up and down the parking deck 3 or 4 times and then headed back. I took the shorter way back, over to John Rolfe and then 3 Chopt.…

Lets keep it simple, Run 1 mile, 20 Merkins, 20 WW2s, run another mile repeat Merkins and WW2s, head back to flag, stop each mile. because 100 is better we added the last set at finish. 4 miles completed and 100 Merkins, 100 WW2s. Whitesnake has been out with back issues and unfortunately after this workout had to take some more R&R.

Thanks to the Pax for bearing with me as I tried to Q a running boot camp. On our jog to the parking deck, we stopped for some stretching. Then at the parking deck it was increasing 5 Merkins for every level, alternating a mosey or a Bernie Sanders between parking levels. When we go to 30 Merkins it was time to come down, so we did 20 Ab exercises at each of the 6 stops, alternating a mosey or Bernie Sanders between levels. Jogged to pavilion for a mini Lindsey of Dips and Derkins. Another jog around the lake…

As has become more of a trend, it had been a while since YHC’s last Q. A Tuesday evening group text from Lighthouse asking for a Q came through yet again and YHC raised his hand. Here’s what we did: Decided to draft on Gypsy’s parking deck workout from a week prior and return to the scene of a Gypsy beat down so that we could perform a favorite of mine, the Paula Abdul. Travel up 2 levels of a parking deck, back down 1 and so on and so forth. I always turn these into a bit of an…

Hi all.. hope all is well. My ego is still recovering fron another WTH beatdown. Every once in a while you have to break out an old beatdown that sucked.. Welp.. the WTH parking deck is just such an occasion. It’s super simple on paper but not in execution. 4 pax joined in.. disclaimers given and off we go. Mosey from AO at Pocahontas Middle school to Short Pump Back St 4 story parking deck. COP: some SSH, some IW, some windmills The Thang: The Parking Deck (WIB) Do 20 of call exercise at top of each ramp and the…

Four mighty mighty redwoods meet to see what was in store for them. This is what went down more or less. Mosey to the ACAC parking deck. Stopping at each highway or parking sign for 10 squats along the way and 10 ab exercises at each intersection. We lost count but there are a lot of signs. Ladder up the parking deck with 10 merkins each landing. 1.5 mi at this point. Concerned about timing and distance completed, s0tarted back. 5 min of Mary to wrap it up. We would have had time to ladder down the parking deck -…