Author: Oyster

  • Once bitten twice shy

    9 potato boys!! Ready to pass on the pain… Maybe

    Warmarama: Handshake starts off a little warmarama while Mudslide decides shirt on or shirt off. #takingbets

    Mosey to the Carillon. Handshake starts the hot potato.
    Up and down the stairs, every 2 rounds stop at the bottom for 10 hand release merkins, 20 WWII or your choice of LBC but do WWII. At the top 20 dips, 10 bench kickers. repeat for 30-35 minutes

    FacePlant “I can’t wait until I get the potato, I have a Burpee workout planned“

    Handshake: Passes hot potato to Oyster.

    Oyster: Takes the Q

    Mosey to the Rusty Cage: Triple Check
    Pull-ups, Squats, Run to the Fire Hydrant

    Mosey to the Amphitheater: More Stair Climbs
    Stair climb to the 18th step, back down
    Stair climb to the 17th, back down
    Stair climb to the 16th, back down
    Stair climb to the 15th, back down
    Out of Time
    Stair climb to the 5th, back down
    Stair climb to the 4th, back down, repeat until done.

    Mosey back to the flag.

    YHC took us out in rhythm.

    Moleskin: someone check on Señor Frogs we don’t know what took a bite out of him, but he jumped, dove and flopped. Kind of like his SSH.

    Well done boys.

    Oyster

  • Breaking Bread – Sunday edition

    Why: Breaking Bread is a medical respite program serving individuals experiencing homelessness who need a safe place to recover from medical conditions. The Daily Planet provides medical care, support, and a stable environment for healing.

    To help meet this need, volunteers are essential in providing meals for patients during their stay. F3 Richmond answered that call several years ago and has been providing meals on the last weekend of every month ever since.

    Menu: Pork BBQ Sliders, Coleslaw, Rolls, Assorted Chips, Pickles and Cupcakes for Dessert.

    Moleskin: The M and the 2.0 were nowhere to be found for this meal prep. YHC took the easy path. Picked up a Pork Butt, threw it on the smoker, and 10 hours later shredded and put into trays. Couple bags of coleslaw, coleslaw dressing, into another tray. Couple of bags of Rolls, jar of pickles, BBQ sauces, hot sauce, bag of assorted chips, and a pack of cupcakes. Let’s Go!!

    We had 3 join us for dinner, some decided to sleep through dinner and 1 mentioned the taco’s that Upchuck brough the night before was the best taco’s she’s ever had. Wait until she eats this BBQ!!!

    Breaking Bread is on the Q sheet. Hope to see you on it!

    Oyster

  • Breaking Bread! Pizza Party

    5 in respite, 1 Michael (staff) and YHC enjoyed the cheese, the pepperonis, the bread sticks, the garlic butter, the Greek salad and these slightly addictive cinnasquares.

    Oyster

  • 52!

    9 men braved the low 60’s for another edition of Dogpile. Let’s go!!

    Warmarama: Slow mosey down pump road. Deadman hang, helicopters, imperial walkers, DQs, arm circles, merkins, APD, LBC, flutter kicks.

    The Thang: Light Pole Alley
    Round 1: 3 light poles
    10x Jump Squats
    20x SSH
    20x Plank Jacks

    Round2: 3 Light Poles
    10 Merkins
    10 Hand Release Merkins
    10 Diamond or Wide Grip Merkins

    Round 3: 3 Light Poles
    20 Squats
    20 Heals to Heaven
    20 Box Cutters

    Skip to the next light pole
    Mosey to next light pole
    Sprint to the next light pole.
    Mosey BTTF
    Stop at some rocks for incline Merkins
    5 minutes of Mary.
    BTTF

    Numberama:Namerama

    Moleskin: What does one do for a 52 Q. Rusty Cage? No. Triangle? No. Love Hill? No. Pipeline? No. To the Bridge? No. Amphitheater? No, Burpees Lake? No. To the field? No. Touch a tree? No. Vita Trail? No. You must be going down to Pump House Drive for Lamp Lost Alley!! You damn right we are. Everyone loved it, probably will get requests to do it again real soon. Let’s go!

    Oyster

  • No Hot Potato for you!

    3 studs came to drink beer & kick ass & it looks like we’re all out of beer.

    Warmarama: Let’s take the long mosey to the back end of Wdog.
    Deadman Hang, Helicopters, Imperial Walkers, DQ, Copperhead Squats, Merkins, LBC, Alabama Prom Dates.

    The Thang: Light pole Alley!!
    Round 1
    Run to the 1st Light Pole, 10 Merkins. Run it back.
    Run to the 1st Light Pole, 10 Merkins, 2nd Light pole, 20 SSH. Run it back.
    Run to the 1st Light Pole, 10 Merkins, 2nd Light pole, 20 SSH, 3rd Light pole, 30 Squats. Run it back.
    Skip 1st Light pole, Run to 2nd Light Pole, 20 SSH, 3rd Light pole, 30 Squats. Run it back.
    Skip 1st and 2nd Light Pole. Run to the 3rd Light pole, 30 Squats.

    Round 2 – Mosey to the next light pole
    Run to the 1st Light Pole, 10 WW2. Run it back
    Run to the 1st Light Pole, 10 WW2. 2nd Light pole, 20 H2Heaven. Run it back.
    Run to the 1st Light Pole, 10 WW2. 2nd Light pole, 20 H2Heaven. 3rd Light pole, 30 F. Kicks. Run it back.
    Drop 1st Light Pole. 2nd Light pole, 20 H2Heaven. 3rd Light pole, 30 F. Kicks. Run it back.
    Drop 1st & 2nd Light Pole. 3rd Light pole, 30 Flutter Kicks.

    Round 3 – Mosey to the next light pole.
    Run to the 1st Light Pole, 10 Merkins. Run it Back.
    Run to the 1st Light Pole, 10 Merkins. 2nd Light pole, 10 HR Merkins. Run it Back.
    Run to the 1st Light Pole, 10 Merkins. 2nd Light pole, 10 HR Merkins. 3rd Light Pole, 10 W. Grip. Time.

    Series of Moseys to the next several light poles. Stop at some rocks for Merkins.
    BTTF
    Numberama: Namerama.
    YHC took us out.

    Moleskin: Today was a planned Hot Potato so we could share the Q with our new PAX members Stolks and Blank Space. Those guys missed out though!! YHC immediately grabbed the Hot Potato and decided 1. YHC did not want to do Man Killers from Doozy. 2. Did not want to circle the Lake (Sorry Hitch). So, YHC did not share the potato and brought the SOJ lounge act to W. Dog for a laid back lamp post alley workout with a few long moseys. Mumblechatter included Hitch kicking butt at his first Triathlon. Way to go!!!

    Announcements:
    This weekend – Oyster and Bootleg serving 8 individuals at Breaking Bread!!
    Monday — See you at 7am Dogpile!!

    Thanks Hitch and Doozy for letting me keep the potato.

    Oyster

  • Bro-code!

    Seven of the best buds around! Thanks for joining me this morning.

    Warmarama: Mosey to the amphitheater stage. SSH, DQ, Imperial Walkers, CH Squats, Helicopters, Arm Circles, Merkins, LBC, Alabama Prom Dates, Heals to Heaven.

    The Thang: Bro-code
    Mosey over to the Triangle
    Round 1: Lunge to the starting point, Run to the bottom, 20 SSH, Bernie Back.
    Round 2: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, Run back.
    Round 3: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, 10 Jump Squats, Bernie Back.

    Mosey to the 1st street light.
    1st light pole: 1 burpee, run it back
    2nd light pole: 2 burpees, run it back
    3rd light pole: 3 burpees, run it back
    4th light pole: 4 burpees, run it back
    5th light pole: 5 burpees, Hold IT!!
    4th light pole: 4 burpees
    3rd light pole: 3 burpees
    2nd light pole: 2 burpees
    1st light pole: 1 burpee

    Mosey back to the amphitheater.
    Pick a Wall:
    20 Dips
    10 Merkins
    20 Dips
    10 Merkins
    20 Dips

    BTTF without doing a single Ab exercise (according to Bodos).
    Numberama: Namerama:

    YHC took us out

    Announcements:
    Friday – 7am Atlee High School – 4th of July Convergence. Lets go!!!!

  • It might rain, Fartsack?

    4 Hoedown regulars ready for a proper Hot Potato…. Let’s Go

    Warmarama: Hutton takes the Q. Mosey to the small parking lot, Helicopters, DQ, Imperial Walkers, SSH, Copperhead Squats, Hand Release Merkins, Planks…

    Round1: Hutton keeps the Q: Partner up – 3 rounds
    Partner Jerkins x 10, Partner PLTs x 20

    Round2: Hutton keeps the Q: Mosey to the pull up Bars – 3 rounds
    Incline Planks, 5 Merkins – Switch x 3 rounds.

    Round 3: Hutton passes the Q to Salt Lick.
    5 Burpees
    Bear Crawls
    Merkins
    Lunges
    Bear Crawls
    Lunges

    Round 4: Salt Lick passes the Q to Oyster: Mosey to the small parking lot
    Corner1: 20 SSH, sprint to the next corner
    Corner2: 20 SSH, sprint to the next corner
    Corner3: 20 SSH, sprint to the next corner
    Corner4: 20 SSH, sprint to the next corner
    Run it Back

    Round 5: Oyster keeps the Q
    Corner1: 10 Merkins
    Corner2: 10 Squats
    Corner3: 20 Calf Raises
    Corner4: 20 Toe Taps
    Run it Back

    Round 6: Oyster keeps the Q
    Ring of Fire
    5 Minutes of Mary

    Numberama: Namerama
    Billy Surf – Took us out!

    Moleskin: Great Hot Potato today boys.

  • Breaking Bread – BBQ

    5 were rooting for Michigan State, 2 for Auburn and 1 had VCU going all the way. The real winners tonight was this smoked bbq, coleslaw, baked beans, rolls and some cake.

    Warmarama: My apologies to Orange Crush for calling a pellet smoker an Easy-Bake Oven. But it sure does make cooking an 8lbs pork butt almost too easy.

    The Thang: 1st round served, then 2nd and 3rd. Which made cleanup a breeze. The tacos Upchuck brought the night before were still the talk of the room—hoping my BBQ lives up to the hype. No leftovers is a good sign.

    The staff and weekend residents thanked me several times, but honestly, I thank them. Being able to do this each month is an honor, and some of the best people you’ll ever meet are right here in this room.

    Thanks for letting me lead.
    Oyster

  • Ghost Flag Returns!!

    Six of the finest gents around. 70 and Sunny today!! Wait Mr. Rogers, I forgot something in my car….. The Ghost Flag returns!! Let’s Go.

    Warmarama: Mosey to the far field parking lot. Dead man hang, Helicopters, Imperial Walkers, Arm Circles, Helicopters, Copper head Squats, Merkins, LBC, Flutter Kickers, Hello Dolly.

    The Thang:
    A vs B
    From the bottom of the field:
    Group A -moseys over to the triangle.
    Down the Triangle, 10 SSH, Run it back to Group B.
    Group B: Four Corners on the field, 20 SSH each corner.
    Switch

    Amphitheater:
    5 Dip each step down
    3 Merkins each step up

    Carillon: A vs B
    Group A – run to the top of Carillon, 10 Boo-yah Merkins and back.
    Group B – Deep Squats
    Switch – Repeat x 3

    Stage: A vs B
    Round 1
    A – Run to the top of the hill, 1 Burpee, 10 Incline Merkins
    B – People’s Chair
    Switch.

    Round 2
    A – Run to the top of the hill, 2 Burpees, 10 Decline Merkins
    B- People’s Chair
    Switch

    Round 3
    A – Run to the top of the hill, 3 Burpees, 10 Incline + 10Decline
    B – People’s Chair
    Switch

    A vs B – Round 2
    From the bottom of the field:
    Group A -moseys over to the triangle.
    Down the Triangle, 10 SSH, Run it back to Group B.
    Group B: Four Corners on the field, 20 SSH each corner.
    Switch

    Amphitheater: 5 MOM
    Steps 1 – 3: 5 WWII each step
    Steps 4-6: 10 Flutter Kicks
    Steps 7-9: 10 American Hammers
    Steps 10-12: 10 Freddy Mercuries
    Steps 13-15: 10 of something
    Steps 16-19: 10 Incline Merkins

    Mr. Rogers – grab your buckets, and let’s BTTF.
    Pick up Upchuck on the way.

    Numberama:Namerama
    YHC took us out.

    Moleskin: The Ghost Flag returns. YHC felt a very brief moment of guilt after learning that Mr. Rogers arrived early to set up something special with buckets around the field. Meanwhile, BlueMoon woke up early, crossed the river, and stamped his passport, expecting a Mr. Rogers Q. The timing of A vs. B was perfect—might have to bring that back another day. And let’s not forget—today’s 20-counts were on point.

    Oyster

  • Dogpile – 6am

    8 alphas ready to take on the day. Let’s go!!

    Warmarama:
    SSH, Helicopters, Imperial Walkers…… Let’s mosey

    The Thang:
    Light pole: Round 1
    10 merkins each light pole.
    Light pole: Round 2
    5 Squats, 1 Jump Squats, increase jump squats for each light pole.

    Mosey to the field:
    10 Merkins at 25
    10 Merkins, 10 SSH at 50
    10 Merkins, 10 SSH, 10 DQ at 75
    10 Merkins, 10 SSH, 10 Squats, 10 Flutters

    Mosey to the Amphitheater:
    Ascending Incline Merkins to the top.

    Mosey to the back of Carillon for Quad check:
    American Hammers, Squats, Flutter Kicks, 6 Trees – X 4 rounds

    Mosey to the Fish Bowl for 11’s… maybe 7’s
    Carolina Dry Docks / WWII

    Mosey to the circle:
    Lunges
    Bernie
    Bear Crawls
    Lunges
    BTTF

    Numberama: Namerama
    YHC took us out.

    Moleskin: Keep it moving with no long moseys. Except for Hitchhiker who went on the hunt for 6 trees no one has ever touched. Legend has it he’s still running in search for those 6 trees.

    Great to have Nancy Lopez back in action. Thanks for letting me lead today. 2nd F at Libby always great.

    Oyster

    Announcements:
    Breaking Bread (This weekend) – Machismo and Gumbo have the Q.
    2/8 Frozen Triangle
    TBA — 2nd F Brewery Ruck