Author: Bodo’s

  • TAFKAP

    A fantastic five kept the Dog alive in our exercise hive. Here’s the dive:

    COP at the bottom of the amphitheater. Stretch-o-rama

    Triple check. Group 1- Merkins (alternate incline and decline). Group 2- Flutter kicks. Group 3: Run the rim of the amphitheater. Mosey to the cage

    Rusty Cage Triple Triple:

    Round 1:  7 Pull Ups // 14 Froggers // 21 Reverse Crunches . 3x

    Round 2: 7 Body Rows // 14 Plank Jacks // 21 LBCs // 3x

    Round 3: 7 Chin ups // 14 Squats // 21 2-count American Hammers. 3x

    Mosey back to the flag

    COP: 5 Burpees to seal the deal

    Numberama, Namerama, YHC took us out.

    NMS: great group on a beautiful morning. The name/symbol of The Artist Formerly Known As Prince was prominently and mysteriously displayed on the amphitheater wall, for what reason we do not know.

    We remembered all those who died this day 23 years ago, prayed for their families and for peace in our violent world. SYITG

  • Often Wrong, Never in Doubt

    8 gentlemen of the gloom , plus 2 canine walkers, gathered at the best AO in RVA for 45 minutes of Mary. Here’s what happened:

    COP on the blacktop: various predictable COP exercises and stretching techniques. Mosey to the treeline

    Chutes and Ladders: Run forward 2 trees, perform 5 reps of an excercise. Bernie Sanders back one tree, then run forward 2 more trees, all the way to the end of the field. Round 1: Merkins. Round 2: Squats. Round 3: WW2s. Mosey to Pull up bars

    Pull Ups Ring of Fire: with the Pax encircled doing various excercises (incline merkins, Carolina dry docks, dips, LBCs), each member of the Pax performs 5 pulls ups one at a time. 2 rounds. Mosey to tennis courts.

    Dora: 100 Jump Squats, 200 2x Flutters, 300 1x Mt Climbers. Best form award goes to Beaver, low marks to team Handshake+Oyster. Mosey back to the flag

    Final COP: 3 minutes of Up/Downs (Burpee Shuffle).

    Numberama, Namerama, YHC took us out.

    NMS: Welcome September weather, we heart you. Thanks to Swirly for correcting my instructions on the Chutes and Ladders, although I still think he might be wrong (please don’t forward this to him). Prayers for Bone Thug’s recovery from surgery, and for all the dudes heading to BRR- we’re cheering for you!

    SYITG

  • From whence does the bright light come

    Twenty, yes twenty (!) mighty men of Westhoe gathered in the gloom for a Monday morning beatdown. Bathed by the glowing luminescence of the Third Church building, casting rays of light which emanated out of every single window in the entire damn building, the pax ventured forth at 0530. Here’s what happened…

    COP in the near Third Church lot: Deadman hang // helicopters // DQs // Ukrainian Soldiers // Copperhead Squats // APDs // LBCs // Planks

    Merkin Jax  1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down. Mosey to middle lot

    Endless Escalator! Perform 20 reps of exercise 1, run a lap. Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Run…..all the way up to Exercise 1-10 and Run a Lap. Exercises:

    • Merkins
    • WW2s
    • SSHs
    • Carolina Dry Docks
    • Squats
    • Crunchy Frogs
    • 2x Mtn Climbers
    • 2x Imperial Squat Walkers
    • Reverse Crunches
    • Burpees

    Audible was called at 6:05, the whole pax started at the top and worked our way down the ladder, 10 reps each. mosey back to the school

    COP: Swirly led some final ab excercises

    NMS: awesome morning to have so many guys come out. Lots of mumble chatter about why YHC cannot get the contractor to turn off the lights of the church building every night. Attempted confrontation of contractor was thwarted, maybe next time.

    Next Monday Convergence at Knuckleville somewhere way out West. SYITG!

  • Perfection

    perfect numbers, perfect weather, perfect morning.

    Welcome FNG Patches O’Houlihan!

    Get a partner and sign up for the 8/17 tourney.

  • American Ninja Warrior!

    5 aspiring martial artists gathered for a test of strength and agility at 0600. The first 30 minutes was a slow mosey through the whole course, stopping at various stages for COP. The final 30 minutes was a timed run through the whole course. The course was as follows:

    • Start at parking lot
    • Run all the way down to start of pipe loop, run up pipe loop to Rusty Cage
    • Jump up on high bars and shimmy around the highest bar, hop down onto the box
    • Shimmy across parallel bars
    • Run along tree line to playground.
    • Jump fence. 25 Swerkins
    • Run to Ha Penny Stage. 25 Donkey Kicks
    • Jump off ha penny stage. Run to line of 5 picnic tables
    • Box jump up to table. Jump down, 3 Burpees. Box Jump on to next table, and so on
    • Run down to ampitheater
    • 3 LBCs on each step, up to the top.
    • Run to the field.
    • Stop at 25, 50, 75, and 100 yards, 25 merkins each
    • Run to fitness path, take a right and run to monkey rings
    • Monkey swing across rings.
    • Run to climbing rope. Climb to top of rope, touch bar at the top, drop down
    • Run to half wall. Climb or jump over wall.
    • Run to cross walk and back to parking lot
    • Touch the tree to finish and stop the clock

    Finished up with Numberama, Namerama, YHC took us out.

    NMS: This is the third time I’ve attempted this workout, the first at Dogpile. It was a good course but more demanding than any of us expected, likely because of the 100% humidity. Thanks guys for giving this a go on my birthday, was a lot of fun. Great conversation at Coffeeteeria afterwards, mostly about the very interesting if not somewhat bizarre stuff that Bootleg is reading. SYITG!

  • 1k!

    14 of RVA’s finest started off the week strong at Hoedown today. The Q disappeared at 5:20 when nature called, but thankfully he reappeared to kick off the fun at 0530. Here’s what happened:

    Slow Mosey around the traffic circle

    COP: Helicopters // DQs // Cherry Pickers // Imperial Walkers // Copperhead Squats // APDs // LBCs // Plank Jacks // Pickle Pounders // SSH 21s, finish with 5 burpees. Mosey to the teacher lot.

    1st and 10s: Run to the first parking space line, perform 10 Merkins, 1 Burpee, sprint to the end of the lot. Jog back to the second line, perform 9 Merkins, 2 Burpees, sprint to the end of the lot, jog back to the third, and so on, until the 10th line (1 merkin, 10 burpees). Mosey up to the upper field.

    Triple Check: P1: Wall sits // P2: Dips on bench // P3: Run to pull up bars, 3 pull-ups, run back. Mosey to Blacktop.

    Dodgeball!! : teams of 7. If you get knocked out, perform an exercise as called by the Q. In second and third games, entry was permitted after 20 burpees. There were complaints that the teams were imbalanced- probably true since the rude team won all three games. MVP goes to Splinter, who clearly played a lot of Dodgeball as a kid.

    Mosey back to the flag. Numberama, Namerama, YHC took us out.

    NMS: It’s been over 7 years since I first showed up at WDog. It would not have taken me nearly so long to get to 1k posts if I had been more consistent my first few years. When I started, I was embarrassed about how out of shape I was so didn’t show up very much – I didn’t really get the point. But over the years in this group, I’ve realized that the purpose of F3 is not to “be the best,” which can make you either prideful or insecure, but to “be a team, be a friend, be a servant.” I’m very grateful for that and for all you guys.

  • Every Day is a Gift

    The summer return of RAMM gears has been a great return indeed. 6 of us met at 5am, and 5 of us rode out River to Robious and back. Saw a deer, a fox, a beautiful sunrise, and had an all around stupendous time. Total mileage around 21 miles. HBD to No Tools for his 56th bday. His father having passed at age 56, TYA reminded us to appreciate every day.

  • Downrange in the Nooga

    Posted this morning while visiting my sis in our home town – Chattanooga, TN. A good beatdown, lots of coupon work and ended with playing knock out on the bball court. Nothing notable other than the fact that the Tennessee pax call the APD exercise “Pickle pointers.” I informed them of the correct name but apparently they thought they were too close to Alabama and could potentially offend their southern brothers. eyeroll emoji.

  • one inch

    7 bootcampers plus 2 romantic walkers gathered on a lovely morning for 45MOM. Here’s what transpired:

    COP after a mosey around the school.

    DORA on the tennis courts: 100-HRMs, 200-Imperial Squat Walkers, 300-Flutter kicks

    Suicides across the tennis courts

    Ring of Fire: Plank around the monkey bars. Pax takes turns performing 5 pull ups while the rest are doing Mountain Climbers. 2nd round: Plank Jacks. Mosey back to the flag

    COP: LBCs, American Hammers, Freddie Mercuries.

    COT: Numberama, Namerama, YHC took us out.

    NMS: The BB title is not a phallic joke, sorry Saab. After my recent accident in “the neck of the woods” around rural Connecticut in which I nearly “lost my head” literally and figuratively (@ Oyster) , an ER doc told me if the rope had struck my neck one inch lower then it would have crushed my larynx and I would have suffocated and died out in the woods. Which got me thinking about how many times a year (a month? A day?) we are one inch from death without realizing it. Every moment of life is a gift- live gratefully!

  • Heed the Mandatum

    3 bootcampers and 3 walkers converged on this rainy morning. The walkers headed out and we other 3, after a warm up mosey, made our way to the pavilion for some ground and pound. After some stretching COP, we commenced the following ladder:

    100 SSHs
    90 Squats
    80 LBCs
    ** 15 Burpees **
    70 Mtn Climbers 2x
    60 American Hammers 2x
    50 Merkins
    ** 15 Burpees **
    40 WW2s
    30 Ball Dippers 2x
    20 Hand Release Merkins
    10 Burpees

    When finished, we moseyed up and down Commonwealth and returned to the pavilion. We cut the exercises in half and worked our way back up the ladder, finishing with 50 SSHs.

    COT, YHC took us out.

    NMS: Happy Birthday TYA! It must feel amazing to be an octogenarian. We love you buddy. Today is Maundy (not Monday) Thursday. Maundy comes from the latin word Mandatum, meaning “command.” This day remembers the last meal Jesus had with his disciples when he washed their feet. He then said: “A new command I give you: Love one another. As I have loved you, so you must love one another.”