Author: Big Tennessee

2 WDog vets and one Daville newcomer descended upon Byrd Park on an absolutely perfect late summer morning. The air was crisp and had us dreaming of the beauty of fall in ol’ Virginny. Here’s what went down.

COP:

Swirly takes the trio on a mosey to front of the Carillon for COP:

• Dead Man Hang, Helicopters, Don Quixote, LBCs, Flutter Kicks, Merks, Leg Lifts, SSH, Copperhead Squats

THANG:

Mosey to the amphitheater for descent/ascent:

• 5 dips per step going down
• 3 Merkins per step going up

Love Hill: one PAX runs to the gate, the other two alternate lunge and bear crawl.

Pass the Q to BT, mosey to Carillon Field for modified 4 corners.

• 10 burpees
• 10 merkins
• 10 copperhead squats
• 10 WW2’s

Reverso and repeat. Mosey to the Rusty Cage for one round of pull-ups/jerkins x 10 just to say we did. Mosey back to VSF for COT.

COT:

BT took us out.

NMS:

Great to have DaVille’s own Beat It join us at WDog for a gloomy, crisp beatdown. He’s relatively new to F3 but is going to fit in just fine. Hopefully, he wasn’t intimidated by the two semi-broken old salts;) Happy to report that there was a bevy of workers at the Carillon, even if they were just standing around. Maybe we’ll get to incorporate the steps sometime in the near future. Much conversation about how Beat It got his name, you’ll have to ask him when you see him. SYITG, Aye!

BT out!

2 red oaks preferring terra firma descended upon the friendly confines of Byrd Park for a mid-week beatdown. Here is the skinny:

THANG:

Mosey to circle for warmarama:
arm circles, helicopters, Don Quixote, Merkins, Flutter Kicks, LBC

Mosey to Carillon Field for 4 corners:

Merkins, Squats, Shoulder Taps, LBCs (x10, x15, x20, x25), then Reverso

Mosey to Amphitheater for modified ladder ascension: alternate incline Merkins with step per leg on corresponding number of steps (1-18)

Mosey to Vita Trail for one loop and some monkey bars.

BTTVSF

MOLESKIN:

WDog was a lighter than usual with a few regulars opting for the cool, refreshing allure of the annual Deliverance Beatdown at 1W, but 2 makes it a party. Limey and YHC covered topics of kids, profession, career choices, schools and much more. YHC thoroughly enjoyed the banter.

No announcements except to go out and kick ass today.

-BT

One crusty, old broken-down PAX rolled into WDog with high hopes of delivering his first beatdown in a while. Was it the allure of the fartsack or the name on the Q sheet that kept the PAX away? Were more than one PAX the victim of an electric dirtbike snafu? If a tree falls in the woods and no one’s around does it make a sound? Who knows, but there was work to do so off YHC went.

WARMORAMA:

SSH, arm circles, dead man hang, Copperhead squats at the VSF.

THANG:

Mosey to the Rusty Cage for:

• Jerkins x 10
• Dips x 10
• Bar Hang x 15 count

Repeato 3x

Mosey to Penny Stage picnic table for:

• Step ups x 10
• Reverse dips x 10

Repeato 3x

Mosey to Amphitheater for:

• Flutter Kicks x 10
• Heals to Heaven x 10
• LBC x 20

Repeato 3x

Mosey towards Carillon Field for jog around the perimeter, returning back to Amphitheater for:

• Ascending Incline Merkins (start at bottom step with 1, ascend to top of steps increasing rep by 1 for x 18 at the top)

Mosey back to VSF

NMS

YHC had his first solo Q/workout in his F3 career. It was at the same time eerily lonely and rewarding.

Four semi-regulars not on Spring Break showed up ready to inhale some pollen and enjoy the warmth of the new season. YHC arrived at 5:30 on the nose and this is how it went down.

WARM-A-RAMA:

Mosey to the Amphitheater, make a half loop and square up in the grass for warm-a-rama.

Bootleg takes us through SSH, Helicopters, Don Quixote, Imperial Walkers, Copperhead Squats, LBC, APDs.

THANG:

Proceed to the bottom of the Amphitheater steps for ascending merkins back to the top (1-18 reps). Turn around and descend and perform WW2 x 5 at each step. Pass to Swirly.

Mosey to Penny Theater for Block Work. Perform exercise, run to the light near the Carillon then return to block. Exercises were:

Block Burpees x 5

Curls x 10

Squats x 10

Overhead press x 10

Block bench x 10

Return blocks to stage and pass to Slippin Jimmy.

Mosey back to the Amphitheater for stage exercises. 3 PAX perform exercise with 1 PAX running the perimeter as the timer. Exercises were boxing cockroach (2 PAX) and Carolina DD. Once complete, return to VSF for brief ab-a-rama.

BT finishes out with leg lifts x 10 (each leg) and inverted plank leg lifts x 10 (each leg).

COT:

Slippin Jimmy took us out and reminds the PAX to be present and take advantage of every moment we have with our loved ones.

NMS:

A small but determined crew showed to hold down the fort while Spring Breakers and new fathers are away. The weather is definitely getting warmer and it won’t be long until we are soaking with sweat before the post even starts. YHC is still relatively broken but happy to be able to get out and at least participate, even if it means doing ab work in the pollen-dusted weeds that will soon be a foot tall in the friendly confines of the amphitheater. Mumble chatter was relatively light and consisted mostly of talk of travel. Safe travels to Bootleg (Missouri) and Slippin Jimmy (the House of the Mouse) as they take off this weekend, and to those already on the road enjoying a respite with friends and family. Swirly and YHC will stay local and be looking for a comfy couch to watch the Masters. BT OUT!

5 guardians of Byrd Park (including an old salt revisiting his old stomping grounds) arrived to a glorious and quiet fall morning to see what the replacement Q had in store. Creativity was attempted, and it went something like this:

COP:

Mosey to the amphitheater circle for:

Imperial Walkers x 10, Helicopters x 10, Abe Vigoda’s x 10 (plus x6 for LIFO), Copperhead Squats x 10, Merkins x 10 and Flutter Kicks x 15

THANG:

Descend to the Amphitheater floor for Elevation. Each PAX starts on a step at the western end of theater. Perform Merkins x 2, Bear Crawl to other end, perform another Merkins x 2. Ascend one step and return to the other side via Crab Walk, performing 2 Merkins on either end. Ascend one more step and do the same only with Lunges. Ascend to the top of amphitheater repeating this pattern.

Mosey to Carillon Field for Eye of the Storm:

Start in the center of the field. Burpees x 5 then run to a corner, perform the following exercises, and back to the center until all 4 corners completed. Also, perform burpees x 5 upon each return to center.

Corner 1: Merkins x 20

Corner 2: Smurfjacks x 10

Corner 3: Flutter Kicks x 20

Corner 4: LBC x 20

Mosey to circle just west of the Carillon for Double Check. One PAX runs to Penny Stage while partner stays and performs exercise. Exercises were Merkins and LBCs.

On way back to flag detour to the Rusty Cage for Pull-ups x 5. Return to Flag for COT, announcements. YHC took us out.

Announcements:

Best of luck to many PAX running this weekend. Also, tons of challenges going on so check Slack (merkins, burpees). Vinny is leading the Bridge Saturday; if you can go, it’s a great experience.

NMS:

6 extra Abe Vigodas were for an almost-never Faceplant who was a slight LIFO. Lucky for him YHC is a creature of habit and doesn’t stray far from COP locales. Half-baked theme was to honor our brother Snuff who had to give up the Q and who, risking life and limb, is on his way into the eye of the storm for work in Florida. Godspeed, Snuff! Turned out to be a perfect morning weather wise. May need to tweak the Elevation portion of the workout as Crab Walks in the amphitheater are murder on shoulders. By my count, challenge credits were 45 Burpees and 120 ish merkins. Get out there and win the day, boys!

BT

6 locals and an eager Down Ranger convened at WDog on a glorious morning to load up on strength and unload some extra baggage. The stars were out in full affect (literally), and here is what transpired:

COP:

Mosey to the Amphitheater Circle, take a quick loop and knock out some warmup exercises:

• SSH x 15
• Abe Vigodas x 10
• Copper Head Squats x 10
• Merkins x 10
• a little stretching
• LBCs x 10

Thang:

Mosey to the Rusty Cage for some pull ups, chin ups, dips and Jerkins. All exercises x 5 (3 sets)

Mosey to the Penny Stage, grab a coupon, and perform the following in cadence. First 2 sets 2-count, final set single count:

• Overhead Press x 10
• Curl x 10
• Squat x 10
• Block Merkin x 10

Return the coupons and mosey to the Carillon Field for 4 corners:

• Carolina Dry Docks x 10
• Flutter Kicks x 20 (2-count)
• Monkey Humpers x 30
• LBCs x 40

Then, run it reverso.

Mosey to the Amphitheater (hitting on the hot spots for our guest) for Step-ups x 5, alternating legs with each step. BTTSF.

COT:

YHC took us out.

Announcements:

• Memorial Beer Mile Oct 29 (See Faceplant)
• Mental Health Awareness
• Thoughts for Faceplant’s co-worker, BT’s friend, Slippin Jimmy and his close friend

NMS:

What a beautiful morning for a physical beat down and mental cleansing. Just before launch it appeared that Marty from Back to the Future was going to make an appearance, but it was only another 80’s classic driven by our resident director of pastoral care (possibly on 2 wheels, even?) Great to see Buoy out there putting in the work and also to have UniBall from the Great White North PAX in Ohio. Of course the regulars are always a welcome sight. YHC should remember exactly the name of the Ohio Region as it was repeated at least 6 times, but YHC had some difficulty staying focused today. We’ll remedy that at Mary in the morning. Thankfully, and expectedly, the PAX kept me on point. An extra bonus was to have TYA show up for the COT.

I’m sure YHC’s concentration level was affected by some extra weight and a heavy heart having learned the relationship between Slippin Jimmy and a friend of mine who passed on Monday morning. It is good to lift heavy things but can be difficult to carry the weight of sorrow. Our brothers in the gloom are what we all need and the reason what we do is so important. Love your neighbor, be a rock for your family, give of yourself to others, and don’t hesitate to lean on your friends when you are in need. It may be the hardest thing to do, but the bonds of brotherhood are built for it.

Stay strong

-BT

Five hardened veterans showed up to WDog for the elusive BT beatdown. While Coffee Chat concluded last week, there was still plenty of gloom and pain to be had. Here’s how it went down:

COP:

Mosey to the circle at the top of the amphitheater for Helicopters, Abe Vigodas, Dead Man’s Hang, Copperhead Squats, Merkins and some stretching.

The Thang:

Mosey to the Penny Stage to grab some of the remaining coupons. Circle up for a little end of summer muscle beating.

• Overhead Press x 10
• Curls x 10
• Squats x 10
• Block Merkins x 10

Complete 3 sets in cadence (1st set was 2-count), replace coupons, then onto the hill where all the construction equipment lives. Split in 2 groups for the Dora (100 WW2’s, 200 2-count Flutterkicks, 300 LBCs). Timer runs to the bottom of the hill and back. Plank for the 6.

Mosey to the Amphitheater for Ascending Dips (1-18). Plank at top for the 6. Quick jog around the loop and BTTF.

COT: BT took us out.

Announcements: Labor Day Convergence at DogPile, F3RVA Anniversary at Gridiron, Sit and Sip and Beer Mile (see Faceplant) all coming up.

NMS: YHC needed less running and more boot camp leading up to the BRR, so a Q was in order. For the most part, mumble chatter was respectful. Some regulars were/are missed but we know they will be back in short order. Faceplant was happy with the Abe Vigoda cadence which made the Q happy. YHC had to share a story about his 14 yo (F3 Rocky Top) who has been delighted in his new-found albeit slender musculature and has not been afraid to parade around the house showing it off. Oh to be young again, but I wouldn’t trade it for the aches and pains shared by all of us in the gloom. Fall is here and the hours are getting short, so make the most of every one of them! BT out!

6 Wdog regulars and 2 visiting studs took advantage of a break in the weather for a spring break inspired beach body beatdown. According to the Seal Team walking between exercises as directed by the Clipboard, it went something like this.

Mosey to Carillon Circle for COP:

• SSH x 20
• Helicopters x 10
• Abe Vigoda x 10
• Arm Circles (little x 10, big x 5 and reverso)
• Russian Soldiers x 10

THANG:

Mosey to Penny Stage for Block Work (2 sets):

• Curls x 10 with coupon
• Block Merkin x 10
• Overhead Press x 10

Put coupons away but stay south of Carillon to start 7 of Diamonds. Proceed in Diamond fashion around Carillon and complete the following exercises:

• Burpee x 7 (South)
• Carolina Drydock x 14 (East)
• Merkin x 21 (North)
• Monkey Humper x 28 (West)
• Repeat Burpees x 7 on southside, then reverso

Mosey to Carillon Field for 4 corners:

• WW2 x 10
• Boxcutter x 20
• LBC x 30
• Flutterkicks x 40
• Reverso

Mosey to Amphitheater for abbreviated Merkin Escalator:

• Incline merkins 1-10
• Decline merkins 10-1

BTSF for merkin ROF.

COT: BT took us out

Announcements:

• The Bridge is scheduled for June 4. Go if you can, it’s a great experience.
• Charlottesville has an anniversary convergence coming up. Reach out to Jazz Hands or call our correspondent on assignment Vinny.
• The Vols are consensus #1 in College Baseball. GBO!

NMS:

Always a joy to get to lead you guys, and it certainly gets my day started in the right direction. Admittedly, YHC was surprised how much we squeezed in. After being reminded of my age at Shiplap’s beatdown last week it was important to get back at it. It was great to see Florence venture north for some WDog love and also to have Jazz Hands come down from C’ville. Come back anytime, and often! We caught a bit of a break with the rain this morning, although secretly YHC was looking forward to sloshing around in the puddles. About half-way through the beatdown we came upon some Seals occupying the amphitheater. I do love that Swirly’s senses tingle a little more when they get within range;) Bodos was noticeably quieter than usual; turns out the PAX wasn’t giving him enough to heckle. There’s always tomorrow! Have a great week!

-BT

A lucky 7 turned out for a soggy hot potato Q at WDog. Despite the slop, spirits were high. Bodos grabbed the reins and here’s how it went down:

COP:

Mosey into the base of the amphitheater for Dead M Hang, Cherry Pickers, Helicopters, Imperial Walkers and Russian Soldiers.

THE THANG:

Bodos Q: Triple Check with Incline Merkins, WW2 Sit-ups and a lap around the amphitheater steps. One group of 3 and one group of 4. Hand off to BT…

BT Q: Stay put in the amphitheater for a Mint Julep (5 Box Jump Burpees, run to top of steps, 10 merkins, run back down to bottom. Repeat x 5). Hand off to Hitch…

Hitchhiker Q: Mosey to the Carillon field for a shortened Dora (100 Burpees, 200 SSH, 300 Jump Squats). Can’t really remember the last 2 exercises for certain since we ran out of time.

Mosey back to VSF for COT. Announcements: check the backblasts for Sit and Sip, Field Day and Field Trip to Vinny’s Chateau in the great C’ville Mountains. Neutral took us out.

NMS:

Good to have two father/son combos out in the Gloom this morning, especially with soggy result of a late night deluge. Men molding men! It made things a bit challenging on the triple check with uneven numbers and gave Bodos a headache, but it worked out. YHC brought back some Box Jump Burpees in the pit, much to my own chagrin as Hitch doubled down and kicked off his turn with 100 burpees on the Dora…yikes. I’m not sure if anyone finished the first round since we ran out of time, but YHC was blacking out and may have missed something. T-Claps to Gigabyte and Ishmael for coming out pushing their dads; can’t wait to see them out next time. Way to push, fellas. It was soupy mess out there! See you in the gloom, boys!

-BT