Author: DOOKIE

  • The 3 Amigo’s

    Machismo had a last minute early morning concrete pour, so YHC took the Q. YHC and 2 brave souls enjoyed all that Bon Iron had to offer.

    Mosey to the bus loop and warm-up: SSH (16 count, to celebrate my 16th anniversary); the perfect exercise; Merkins; ISW; Ukrainian Soldiers; WW2.

    Workout 1: Mosey to the far field for a set of 11’s (Merkins & WW2), caveat was to count them out in Spanish.

    Workout 2: Mosey to the playground, Abbreviated DORA (50 squats, 100 Freddie Mercury, 150 Monkey Humpers), while the other took a lap around the track.

    Workout 3: Took a mosey lap around the track, to set up for a Triple Check (Plank; SSH; run to fence and back)

    Workout 4: Head on over to the Bon Wall. Start with a 30 count peoples chair, bear crawl up hill and crawl bear down, 20 count Muhamad Ali’s with a crawl up and down the hill; 20 count hoe down’s with a crawl up and down the hill. Repeat 2 more times.

    As we make our way to the parking lot, 10 broad-jump burpees, followed by 10 lunges, and a sprint to the Marquee Sign. A good push to finish off.

    Numbers, Names, Announcements and Prayers.

    Coffeerama provided by Machine Head at Polk House, which always has some good discussion and fellowship

  • Do I have the Q today?

    12 Souls made it out to to experience another wonderful day at No Toll. YHC made it just in time to not look like a total jabroni, woke up in a sweat realizing I had the Q that morning… Lets Go!! Moseyed to the parking lot for:

    Warmarama: SSH; Ukrainian Soldiers; Imperial SW; Arm Circles; Merkins; WW2; American Hammers; Another set of SSH

    Workout 1: Soccer Field Triple Check – Air Squats; Dips on the Bleachers; Runner crosses the soccer field, 2 burpees then back.

    Workout 2: 4 corners old glory style – Burpees (10); Carolina Dry Docks (20); WW2 (30) (started cold and dry, ended warm and wet); Monkey Humpers (40).

    Workout 3: Cocain-ish Bearcrawls – bearcrawl to each parking space line, at each line do an exercise, then crawl to the next increasing reps at each line, a total of 8 lines. 1st Set – WW2; 2nd Set – Merkins; 3rd Set – Jump Squats; 4th Set – flutter kicks.

    Workout 4: 11’s on the tennis court. Good old fashion Merkins and LBC’s

    Announcements – L Woods is helping to organize upcoming service opportunity with the Latinos in Virginia Empowerment Center on March 7th at Dorey Park. See Slack. Also GrowRuck 9/26/2026, Leesburg, Signup!

  • Everyone Knows It’s Windy

    Start at the flag, Jog to the tennis courts, its windy

    Warm Up: Side Straddle Hops; Helicopters; Copperhead Squats; Merkins; WW2; Arm Circles (all count to 15 because its 1/15)

    Workout1: Divide into Pairs. Chase the other, for a lap (Q needs to give better direction on this moving forward):

    • Lap 1: Rotating Squats;

    • Lap 2: Bear Crawl

    • Lap 3: Broad Jump Burpee

    Workout 2: On Football Field – Four Corners Escalator:

    • 1st Corner – Burpees (10)
    • 2nd Corner – Merkins (20)
    • 3rd Corner – Squats (30)
    • 4th Corner – Monkey Humpers (40)

    Workout 3: DORA on the sideline of the football field:

    • Run to first hash / 50 Carolina Dry Docks
    • Run to 2nd hash / 100 Jump Squats
    • Run Across Field / 150 Plank Jacks

    Workout 4: Triple Check at Stairs:

    • Step Ups
    • WW2
    • Tooth Fairy Stairs

    On the way back to flag, stop by wall:

    • 20 count Muhammed Ali/10 Donkey Kicks
    • 15 count Muhammed Ali/10 Donkey Kicks
    • 10 count Muhammed Ali/10 Donkey Kicks

    Mosey Back to Flag, circle up and hold plank, each PAX rotates getting to do a pull-up on the DTH pull-up car-bar (pretty creative contraption, if I do say):

    • Numbers; Names
    • Announcements: Check Slack for The Bridge; Frozen Triangle (2/7); Dry January; Futsal Training with DTH (1/24); Q Source at the FORGE after workout every Thursday; Snuff – You bring it, he’ll brew it (coffee wanted/needed)
    • Prayers

  • Snow Toll

    6 Madmen joined YHC for a frozen beatdown in the 5″-ish of snow covered No Toll Glory. Started with disclaimer before we even started a jog, as the conditions were slippery and hard, don’t be dumb…

    Mosey to the parking lot for some warm-ups: SSH, IW, US, Copperhead Squats, Cherry Pickers, Arm Circles, Merkins.

    Workout 1 – Mosey to the Snow Covered Soccer Field, laid out cones that covered an 1/8 of the field. In pairs, 1 partner ran the outside of the cones, while the other continued an exercise around the lap, tagging out as the running partner got back to the exercise partner (There is a name for this, but not sure what it is): Lap 1: Rotating Squats; Lap 2: Walking Lunges; Lap 3: Broad Jump Burpees.

    Workout 2 – Four Corners (Whole Park). (10) Burppes; (20) Merkins; (30) Squats; (40) Monkey Humpers

    Workout 3 – Mosey to Shelter for an Ab Triple Check: Flutter Kicks; WW2; third person run across the field and back.

    Mosey back to the front parking lot, where we finished with some single man sled pushing, which ended up having some good speed when you had 2 people pushing you!

    COT – Gratitude for getting out in the 16F conditions, and through the discomfort, and for safe travels throughout. Also, brought some poor man’s coffee (2 – 24oz WaWa Coffee’s), for a quick coffeerama.

  • Can’t Hit A Free Throw

    4 Excited Men joined Dookie as the Q for a “Sporty” workout at Bon Iron, this included our F3 brother “McFly” who was down-range from Tennessee. Starting with an Indigenous People’s run as a warm-up, with a twist, it was run with a rugby ball that was passed to the back of the line and then sprinted to the front. If the ball was dropped, everyone does a burpee. There were 3 drops.

    Warm-up: Side-Straddle Hops; Ukrainian Soldiers; Copperhead Squats; Mercan’s; WW2; Arm Circles; Mosey to playground.

    Event 1: Mini-Dora: 50 Pull-Ups; 100 Mercans; 150 WW2. While the other person ran around the “mini” track. Mosey to basketball court.

    Event 2: Free-Throw Sprints: Each PAX attempted a “free-throw”; if it was a miss, sprint the length of the basketball court and back. If made, you select an exercise for all to do for 30 seconds. 3 total rounds, a total of 3 baskets made…… There is room for improvement… Mosey to parking lot.

    Event 3: Broad Jump Burpees across the parking lot, OYO. Harder than I thought….

    Event 4: Once on the other side of the parking lot, the expansive field was our pitch for practicing our rugby punt/kicks. The rugby ball was booted as far as you can; then all sprint to ball; whoever gets to it first gets to decide the exercise, then try’s out their ruby boot across the pitch; repeat. Went 6 rounds.

    Mosey back to the flag.

    COT: Counterama; Numberama; Anouncements (Check Slack); Prayer Request’s (Tin Man’s Friend David recovering from fall; Belay’s Back still acting up; Pray for all Marathon Runners challenging themselves today).

    **Special Thanks to McFly for joining the group this AM from Tennessee. Very cool to have your presence with us today!

  • Dookie (the Album)

    12 gentlemen were on hand to experience the namesake of Dookie, for a workout to experience the full effect of the vibrant, and angsty sounds of the 1994 album from a Young Green Day Band, and a tour of The Forge:

    • Burnout – 2:07: Mosey around the front bus Loop.
    • Having a Blast – 2:44: Warmarama (Side Straddle Hops; Imperial Squat Walker; Ukrainian Soldiers; Arm Circles; Merkins)
    • Chump – 2:53: Mosey to courtyard, and finish with box jumps & Merkins
    • Longview – 3:59: Musical Dora (50 Squats; 100 – Freddy Merc.’s; 150 – Monkey Humpers)
    • Welcome to Paradise – 3:44: Musical Triple Check (Plank; Side Straddle Hops)
    • Pulling Teeth – 2:30: Mosey
    • Basket Case – 3:02: People’s Chair; Mohamed Ali’s (incorrectly called out as Mike Tyson’s); Donkey Kicks
    • She – 2:13: Mosey to Tennis Court
    • Sassafras Roots – 2:37: Musical 4 Corners (Burpees; Carolina Dry Docks; WW2; Air Squats)
    • When I Come Around – 2:57: Musical 11’s (Scrunchy Frogs; LBC’s)
    • Coming Clean – 1:34: Mosey down light pole alley
    • Emenius Sleepus – 1:43: Light Pole Progression (Run to each pole, and perform Plank Jack, increase by 1 at each pole
    • In the End – 1:46: Light Pole Progression Cont.
    • F.O.D – 2:52: Light Pole Progression Cont. back to COT

    Numberama, Namerama, Announcements:

    • 9/6: SOJ Evening Ruck
    • 9/13: Family Cookout at L Woods’
    • 9/26: SOJ Night at CSAUP Ruck @ Alamo

    Prayer Requests for L Wood’s Dad – Cancer Diagnosis

  • The First of Many

    14 Strong, for DOOKIE’s VQ. Made sure I ran through the disclaimers before we started….

    Warmup at the tennis courts, your normal warm-ups (Side Straddle Hops, Ukrainian Soldiers, etc.) and ended with High Knees and Butt Kicks.

    Workout 1 – (Double) Triple Check – 1 – Squats, 2 – Plank, 3 – Stadium run with 5 Merkins at the Bottom. I was inspired by Dealer a couple weeks back to do this, I also saw the Huguenot FB team doing bleachers runs the other day. After, headed to the football field

    Workout 2 – Four Corners Escalator – 1st Corner (10 – Burpees), 2nd Corner (20 – Carolina Dry Docks), 3rd Corner (30 – WW2’s), 4th Corner (40 – Monkey Humpers). After, headed to the Lane of Light Posts

    Workout 3 – Street Light Progressions – Run to every light post, and perform a jump squat. Start at 1, and progressively increase. There were 11 light posts. On the way back sprint to every other light post, whoever was there first got to choose their exercise (count of 10). Threw in a wild card of bearcrawl the grass hill.

    Finished with Count Off, Namerama, COT.

    Just wanted to thank all who have pushed me to Q, truly enjoyed it, and as the post name states, hoping to the be the first of many!