Author: Oyster

  • ABS and THIGHS oh my!

    70 and Sunny!! Why wouldn’t 20 studs from around RVA gather around for an epic beat down.  Great to see LabRat and CircleK this morning.  It’s been too long brothers.  We gonna learn about them Coupons today.   Let’s get after it!

    Warmarama: 
    Oyster:   Long Mosey to the Penny Stage.  Grab a Coupon, Circle up:  SSH, DQ, Cherry Pickers, Coupon Squats, Toe Taps, Coupon Merkins, LBC, Flutter Kicks, Coupon American Hammers, WWII, Alabama Prom Dates.

    The Thang:
    Oyster:  Mosey to the Triangle with Coupon.  Partner up
    Partner 1:   Carry 2 Coupons to the end of the street.
    Partner 2:  Run to the end and back.   Switch.
    Plank for the 6.
    In Cadence: Planks, Flutter Kicks.
    Repeat back to the Top.
    Plank for the 6.
    In Cadence:   SSH, Not So Lazy Lazy Boys.
    Repeat back to the Bottom.
    Plank for the 6.
    In Cadence:  Planks, Merkins, Freddy Mercurys
    Repeat back to the Top.
    Plank for the 6.
    In Cadence:  Flutter Kicks
    Return Coupons, Penny Stage.

    Oyster passes the Q to Duke (true story) :
    Duke:  Let’s Mosey to the Amphitheater 
    Partner up for a Dora.
    100 Box Jumps, 200 Squats, 300 LBC.
    Run to the Top and Back.
    Plank for the 6.
    Something was said:  5 Burpees.
    Something else was said: 5 Burpees.

    Duke:  Let’s Mosey to Love Hill.
    Partner up:
    Partner 1:  Broad Jump Burpees
    Partner 2: Run to the top and back.
    Switch
    Partner 1: Lunges
    Partner 2: Run to the top and back.
    Switch.
    UpChuck got Jokes:  5 Burpees

    Duke:  Mosey to the Circle.  
    Ring of fire with a Sprint.
    2 People Sprint the Circle, Everyone else does Merkins and Squats.
    Repeat until everyone sprints circle.
    Move into the Circle:  
    Nothing was said:  5 Burpees
    Flutter Kicks in Cadence
    LBC in Cadence
    Jazzercise in Cadence

    Duke:  Mosey back to the Flag.

    Announcements:  It’s time to HeadLock some of the guys who haven’t been out in while.   Check the emergency contact sheet and reach out.

    Good News: CircleK reports that The Stallions that went out to Nevada have finished this race. Rim to Rim is done!! Everyone is safe and everyone is healthy. Now on to the next one!!

    YHC took us out:     Thankful for this group and how it has changed me over the years.  Something about starting the day with fellowship, a workout and usually a lot of laughter just sets the tone for the whole day.  I know my family, friends, and coworkers appreciate that change in me. Let’s be thankful and pass on those blessing to someone in need.

    SYITG
    Oyster

  • Satan’s Hill Cold Potato

    10 of Satan’s Hill Neighborhood Watch Committee ready to take on the 70 and Sunny Hot Potato Q.  Let’s get after it!

    Warmarama: 
    Marmaduke:  SSH, DQ, Imerial Walkers, arm circles, Dead Man Hang, Stretches, LBC, Flutter Kicks.

    Marmaduke: Mosey to Satan’s Hill.  Partner up.
    Partner 1: Bear Crawl, Partner 2:  Run to the top and back. Switch.
    Partner 1: Lunges, Partner 2: Run to the top and back. Switch.
    At the Top:  Carolina Dry Docks.  Back to the bottom:

    Partner 1: Bear Crawl, Partner 2:  Run to the top and back. Switch.
    Partner 1: Lunges, Partner 2: Run to the top and back. Switch.
    Bottom:  20 WWII on your own.

    Duke passes the Q to Oyster:
    Mosey to the middle of Satan’s Hill.
    Partner 1:  Run to the top of the Satan’s Hill, 10 SSH, Run back.
    Partner 2:  Run to the bottom of Satan’s Hill, 10 SSH, Run back.
    Meet at the middle:  6 BooYah Merkins. Then Switch and Repeat.

    Round 2
    Partner 1:  Run to the top of the Satan’s Hill, 20 SSH, Run back.
    Partner 2:  Run to the bottom of Satan’s Hill, 20 SSH, Run back.
    Meet at the middle:  6 BooYah Merkins. Then Switch and Repeat

    Round 3
    Partner 1:  Run to the top of the Satan’s Hill, 30 SSH, Bernie back.
    Partner 2:  Run to the bottom of Satan’s Hill, 30 SSH, Bernie back.
    Meet at the middle:  6 BooYah Merkins. Then Switch and Repeat

    Mosey to the Parking Lot: 
    American Hammers, Not so Lazy Lazy Boys, Flutter Kicks.

    Triple Check:
    Partner 1:  Run to the curb
    Partner 2:  Incline Merkins
    Partner 3:  SSH.

    Triple Check:
    Partner 1:  Carry Coupon to the Curb.
    Partner 2:  Monkey Humpers
    Partner 3:  Curb Taps

    Ring of Fire
    3 Minutes of Mary (Box Cutters, Crunchy Frog, Heels to Heaven).

    BTTF:  Mosey back to the flag.

    NMS:  YHC arrived early to Satan’s Hill with a plan to get a little warm up run in.  The warmth of the car had other plans.  Bullseye was getting after it though.   Great job Bullseye.   Duke was on the Q today, but gave notice that it would be a Hot Potato.  What a great morning to tackle Satan’s Hill.

    Announcements:   Prayers to Florence’s 2.0.  Nothing to serious, Mama and Papa think a little Miralax will do the trick.

    Thank the lord for our Blessings today Fellas!!  Pass those Blessings on to others.   

    SYITG
    Oyster

  • We doing this thang?

    5 WDog regulars jumped out of the fartsack and were ready to take on the day! Let’s get after it!

    Let’s do a hot potato; Oyster starts the Q. Let’s mosey to the circle

    Warmarama: 
    SSH, DQ, Imperial Walkers, Burpee, Arm Circles, Ukrainian Solders (UK count), Merkins, LBC. 

    Oyster – takes the Q
    Mosey to the Penny Stage. Grab a coupon. 
    3 rounds
    1:  10 block burpees, 20 chest press, 20 rows.  Run to 3 trees. 
    2:  10 block burpees, 20 Squats, 20 curls. Run to 3 trees. 
    3:  10 block burpees, 20 block helicopters, 20 block Merkins.  Run to 3 trees. 
    Return Coupons

    Oyster:  Mosey to the amphitheater.  
    5 box jumps.  Return to the bottom 10 SSH. 
    Move up to the next step: 5 box jumps return to the bottom 10 SSH.  
    Repeat until you get to the top.  

    Oyster:  Mosey back to the flag for a ring a fire. 
    Bodos – 10 Merkins, Faceplant – 10 no name Merkins, Hitchhiker – 10 widegrips, FICO – 10 diamonds, Oyster – 10 merkins. 

    Oyster:  A little Mary
    American Hammers, not so lazy lazy boys, flutter kicks, WWII

    DONE

    Numberama

    Namarama

    Bodo’s took us out!

    COT:
    HDHH today at O’Tooles (Midlothian) 5:30pm.
    HDHH St. Patty’s edition: tomorrow 3/17, 6pm. Capital Ale House Innsbrook.
    June 4th – The Bridge — see slack for more details

    NNMS: After taking about a week off (for travel and then for laziness) it’s been great getting back into the schedule. The fartsack and the sad clown sure does creep back in fast. Thank you brothers for being there every single morning and holding each other accountable. Let’s reach out to someone we haven’t seen in awhile and see if we can spark some motivation.

  • Do I even need layers

    Three men of F3 were not about to miss out on a glorious 70 and Sunny morning at WDog. A brief mumble chatter of concern if Bodo’s had another “late night” church meeting. Did Hitchhiker start a new season of Ozark? Was that Shiplap who drove to the dog park? It’s 5:30 lets pass this potato.

    COP
    FacePlant started the potato with some stretching, SSH, some more stretching, Merkins, and a bit more stretching. Let’s Mosey

    THANG
    Faceplant carries the Potato to a set of poles and instructs the PAX that it’s time for Pole Smokers. 11 Legs Lifts then run to the end. Pax hold 6 inches until your turn. Repeat until we get to the yellow rocks. Mosey to the Circle.

    Step on the Crack and you break your mamas…. I’m not sure if that’s the name of the exercise or not. Grab the curb around the circle. Move clock wise around the circle and complete a Merkin at every crack on the curb. Mosey to the Penny Stage.

    Triple Check – Partner 1 from the Penny Stage run around the Carillon. Partner 2, Coupon Chest Press. Partner 3, Coupon WWII. x3 Pass the Potato to Oyster.

    Oyster – Mosey to street for another Triple Check. Partner 1, Bear Crawl to the curb and back. Partner 2, Curb Taps. Partner 3, Flutter Kicks. x3. Let’s Mosey.

    Middle of the road for another Triple Check. Partner 1, runs down the hill and back. Partner2 runs up the hill and back. Partner3, American Hammers. x3 . Let’s Mosey back to the flag.

    FICO takes the potato with 1 minute remaining and gets in a quick run around the parking lot to give us an even 2 miles.

    MOLESKIN
    These are the mornings we can get use to. 70 and Sunny as usual. Faceplant took us out. Thankful for the many blessings we can all be thankful for. Let’s take on the day!

    Announcements:
    HDHH at PBR in Mechanicsville tonight.
    Everyone’s going to Dogpile on Saturday.
    Nancy Lopez has his RVA Glow Run event on Sunday at New Market. See Slack for more details.
    Mark your Calendars for June 4th. Convergence at the Bridge. 1 year anniversary

  • MubbleChatter strong

    1 grabbed his rucksack.  2 went on a Run. Check Strava for routes.

  • It was Hard all Week

    8  fierce men over dressed for what turned out to be another 70 and Sunny day at Satan’s Hill.   Let’s get after it!

    Warmarama: 
    Mosey to the front of the neighborhood and back then circle up.  SSH, Helicopters, DeadMan Hang, Reach for the stars, Arm Circles, Russian Solders, DQ, Freddy Mercuries.

    The THANG:
    Up Satans Hill we go:  From the bottom, 30 Bear Crawls, 30 lunges, 10 Broad Jump Burpees.   Repeat until we get to the top.

    Partner Up:

    10 Booyah Merkins
    Partner 1 – Run to the bottom and back
    Partner 2 – American Hammers
    10 Booyah Merkins.
    Repeat 

    10 Booyah Merkins
    Partner 1 – Run to the Stop Sign and back.
    Partner 2 – Flutter Kicks
    10 Booyah Merkins
    Repeat

    10 Booyah Merkins
    Partner 2 – Starts the Run this round. Up to the 4th Mailbox and back
    Partner 1 – Dying Cock Roaches
    10 Booyah Merkins…. (This better be the last Booyah Merkins said the group)
    Repeat

    Mosey to the Rocks.
    Partner 1 – Lunge with a Heavy Rock to Roscoe’s Car.  Leave the Rock and Sprint back.
    Partner 2 – American Hammers with Rock.
    Switch – next person Sprints to the Rock and Lunges back.

    Partner 1 – Carry Rock overhead to Roscoe’s car.  Leave the Rock and Sprint back.
    Partner 2 – Alabama Prom Dates with the Rock.   Be Gentle!
    Switch – next person Sprints to the Rock and Carries overhead back.

    Partner 1 – 5 Steps then Squat with Rock until you get to Roscoes Car, leave rock.
    Partner 2 – WWII with Rock
    Switch – next person Sprints to the Rock and 5 steps, squat until you get back. Return Rocks.

    Meet at the Line:
    50% 
    Butt Kickers
    Hi Knees
    SPRINT
    Bernie Sanders
    50%
    Karoake
    Karoake
    SPRINT

    RING OF FIRE:
    Perfect Form Merkins – PAX choice.
    Merkins, diamonds, Chuck Norris, Peter Parkers, Wide Grip, Hand Release, 

    Five Minutes of Mary – PAX Choice.
    Freddy Mercuries, Rosalitas, Susan Summers, Lazy 2 year olds, Crunchy Frogs, Box Cutters

    BTTF:  Mosey back to the flag.

    NMMS:  YHC was preplanning a fart sack the day before.  The inner voice said “Imma wake you up at 4:30am anyway”.   So YHC grabbed the Q and made plans to take on Satans Hill.   The plan was to keep the heart rate up without dying.   Mission accomplished.   The 20 something in the group said “It was Hard All Week”.   Yes, we remember those days too!!

    SYITG

    Oyster

    Announcements:

    Be on the look out for a Post from Nancy Lopez.  Tough Mudder is coming to Petersburg in APRIL.   He would like to get an F3 team together.  Let’s do this!

    Nancy Lopez and Wilson are planning a GLOW event to support Galactosemia Research.  Be on the look out for more information on this soon.   

    VegaBond – Is raising funds for the Special Olympics.  He will be doing the Polar Plunge on Feb 5th. Which also includes a 4 mile run.    https://impact.specialolympicsva.org/fundraiser/3578317

  • Grab the Q

    3 of WDogs finest unpacked the summer gear for a 70 and sunny beat down.   

    Warmarama: 
    Mosey to the far field.   Let’s warm it up. SSH, Cherry Pickers, Hillbilly’s, DQs, Helicopters, Merkins, LBC, American Hammmers, Flutter Kicks.

    The THANG:
    Mosey to the Penny Stage to grab a Coupon. Mosey over to the bottom of the Amphitheater.  
    Let’s get to the top:  2 Squats + 5 Calf Raises each level w/ Coupon.  At the Top, drop Coupons.  Run down to the bottom. Box Jumps back to the top.
    Groups of 3 at the top.   1st man, runs around the Amphitheater back to the top.  
    Round 1:  One Arm Press w/ Coupon.  switch arm every 5 presses.
    Round 2:  Coupon Rows
    Round 3:  American Hammers w/ Coupon
    Back to the Bottom.  2 Squats + 5 Calf Raises each level.

    Mosey back to the Penney Stage.
    20 lunges on the way back.
    5 Block Burpees
    Put the Coupons back.

    BTTF:  Mosey back to the flag.
    Ring of Fire:  Hand Release Merkins, Merkins, Diamond Merkins
    A little Mary:  LBC’s, Box Cutters, 6 inches, Rosalitas, Hello Dollys, Heels to Heaven.

    NMMS:  YHC grabbed the Q around 9pm to beat FacePlant from turning WDog into a Spider Run with this beautiful weather.   YHC wanted a beat down and hopes that was delivered.  If you are planning to go to DC anytime soon, let Hitchhiker be your guide. Lots of mubblechatter about restaurants, museums and markets. Hitch highly recommends that you check out the Planet Word Museum.

    SYITG
    Oyster

    Fri:  12/31/21 – Murph at Twin Team.  
    Sat: 1/1/2022 – 7am Convergence at Rock N Roll (Rockwood Park).
    F3 Ramp Build:  4 dates to choose from. See Backblast for more info.

  • That Beach Body! Am I right?

    That Beach Body! Am I right?

    9 men ready to shred the pumpkin pies, the pecan pies, the bread, the stuffing, the casseroles, the hams, the turkeys and the extra gravy.  After all that who wants a Potato??

    Warmarama: Nancy Lopez starts us off: 
    Run in a circle, shuffle left, shuffle right.  SSH, DQ, Jazzercise, Helicopters, Merkins, LBC. 

    The THANG:

    Nancy Lopez – Mosey down Otterdale to the new side of NewMarket.  

    Street Patrol:
    1st Street: 10 WW2
    2nd: 20 Carolina dry docks
    3rd:  POG audible.  10 WW2, 20 Carolina dry docks, 30 merkins
    4th: 10 WW2, 20 Carolina dry docks, 30 merkins 40 imperial walkers. 
    Work our way back to the 1st dropping 1 exercise.  
    3rd:   10 WW2, 20 Carolina dry docks, 30 merkins
    2nd:  20 Carolina dry docks, 10 WW2
    1st:  10 WW2

    Nancy Lopez passes the Hot Potato to Oyster

    Oyster: Run back down Otterdale to the pool.  Swim suits boys!!

    Grab a Rock.  Rock Triple Check 1
    Partner 1:  Run with rock to the curb. 
    Partner 2: Rock burpees
    Partner 3: Invisible jump rope
    Repeat…

    Mosey to the start of Satan’s Hill with your rock.  Bring the Rock!

    Rock Triple Check 2
    Partner 1:  Mosey with the Rock uphill to the 2nd Mailbox.
    Partner 2:  Rock Flutter Kicks
    Partner 3:  Rock Curls
    Repeat…

    BTTF:  Mosey back to the flag.  Nancy Lopez took us out.

    NMMS:  I hate the Rocks and I hate Satan’s Hill.  So why not combine the hate.   Great work today fellas.   Felt good to burn off some of that Thanksgiving meal this morning.  What a way to start the week off.

    SYITG

    Oyster

  • You work out everyday, but you’re not strong.

    At 5:26am YHC all alone at the AO thought he was going to have to start knocking on some doors.  Thankfully, a few of Satan Hill regulars and one still on a runners high made it 9 for a Hot Potato Q.   YHC forgot to pass the Q.

    Warmarama: SSH, DQ, Jazzercise, Helicopters, Merkins, LBC, dying cock roaches, American hammers. 

    The THANG:

    Mosey to bottom of the hill.

    Hill Repeats

    Partner 1: Bear crawl
    Partner 2: Run to the top of the hill and back. 
    Switch & repeat until both partners get to the top. 

    Partner 1:  Run down the hill and back with a burpee at every mailbox. 
    Partner 2:  Lunges on the way down.
    Switch & repeat until both partners get to the bottom. 

    Partner 1:  Broad Jump burpees
    Partner 2:  Run to the top of The hill and back.  
    Switch & repeat until both partners get to the top. 

    Partner 1:  Reverse Lunges
    Partner 2: Run to the bottom then Bernie back. 
    Switch & repeat until both partners get to the bottom. 

    Pick a Rock Parker
    Circle up. Parker find us a Rock. 1 man carry the rock above the head to the curb and back, give the rock to the next man.  Everyone else in cadence (mutiny, no cadence).   SSH, Merkins, Flutter Kicks, 6inches, Copperhead Squats, Russian Soldiers, Rosalitas, Ball Dippers

    Triple check
    Partner 1:  Run to the fire hydrant and back x3. 
    Partner 2:  Rows with Rock x3
    Partner 3: Squat Jumps x3

    BTTF:  Mosey back to the flag.  Roscoe took us out.

    NMMS:  70 and Sunny as always.  Congrats to Rosetta for posting after completing a Marathon on Saturday.  Congrats to all the F3 men who ran this weekend.  Well done!    Keep Nancy Lopez sister in your prayers as she is battling medical issues.  We pray for healing and a quick recovery Nancy.   

    SYITG

    Oyster

  • Oyster Cinderblocks Beers

    4 dogpile regulars skipped the snooze button and jumped out of the bed knowing Oyster was on the Q.

    Warmarama: Mosey to the Circle.  10 Burpees, 20 SSH, 10 DQ, 20 Helicopters, 20 Copper Head Squats, 20 Jazzercise, 20 cherry pickers, 15 Merkins, 20 LBCs.

    The THANG:

    Mosey to the stage and grab a coupon.  

    Cinderblock Elevens:   1 Curl – Run with the Coupon to the Fence – 10 Squat Press, Repeat 2 Curls – 9 Squat Press…  Repeat to 10 Curls – 1 Squat Press.

    Mosey to the Amphitheater; bring that coupon.

    Ascending Rows (each arm) to the top.

    Descending Squats with Coupon.

    Mosey back to the stage to return the Coupon.  Mosey back to the flag.

    BTTF:  Mosey back to the flag.  Hitchhiker took us out.

    NMMS:  70 and Sunny at the AO this morning.  YHC has been thinking about a Coupon workout for awhile.   No murder bunnies this time but those ascending rows.  

    SYITG

    Oyster