Author: Faceplant

  • Oyster – I didn’t forget the BB

    Three Wdog regulars met for a bit of mileage at the best AO in all of RVA. For fear of being ostracized for missing a BB YHC wanted to make sure that Oyster’s big data numbers are not impacted. It went down like this:

    YHC has been into stretching before all workouts lately so YHC started with some easy stretching to get into the groove. After stretches the three of us moseyed over to the most picturesque and spider infested bridge in all of Richmond. Once to the nickle bridge, it was three burpees at each light pole on the way out and on the way back it was five air squats. Oyster and Hitchhiker were quick to point out that only fully functioning and lit light poles counted.

    Once back to the other side it was more moseying to the pump house where we alternated lunging, running, and Bernie Sanders-ing between each light pole. At each light pole it was 10 WW2’s for half of the poles at then 20 single count flutters. Back at the top mosey back to the flag with a stop at the Carillon to inspect construction progress and do a few more merkins.

    Back to the flag for numbers, names and announcements.

    YHC out.

  • WDog Solo Dog – and solo bird poop

    It was just one for a nice cool morning at WDog – plus all the construction works for the Carillon.

    It went like this:

    Run down to the Nickle bridge, 3 merkins at each light pole on the way out, then 5 air squats at each light pole on the way back.

    10 burpees to round out the Nickle bridge.

    Head down to pump house park and 10 LBCs and 5 WW2s alternating at each light pole all the way to the top of the hill.

    At the top then it was lunges alternating with running between each tree up to the top of the triangle hill.

    On to the rusty cage for descending 5, 4, 3, 2, 1 pull ups with 5 air squats between each set.

    Last stop the amphitheater for 5 dips on each step.

    Slow walk and stretch back to the flag – WHEN IT HAPPENED!

    A bird pooped on my arm!

    quiet reflection this morning and partial disgust when the bird pooped on my arm. I think some people say it is good luck, we’ll see how that pans out for my day today. Miss my Wdog regulars 🙁

  • My cup is full and my tank is empty

    With no Q on deck, YHC took the torch and planned the route. YHC was introduced to this route by Oyster and YHC has wanted to do it again for a while now – so perfect opportunity. The route is simple head down Grove, take a left on Three Chopt, then an immediate right and run down to the end of the cul-de-sac and back. I think the PAX was a little worried at first given YHC’s directional challenges however everyone made it back and no one got lost. For the 6s you have to do a bit extra, for everyone else it was out and back.

    The mumble chatter was very welcomed for the 4/5ish group – very entertaining mix of conversation covering everything from the demands of church leadership to PG-13 jokes about potatoes (ask Saab for the joke). No word on the 6s mumble chatter, likely they were just huffing and puffing because they were so fast.

    Announcements

    • Don’t forget to check signup for Breaking Bread – there are openings.
    • Check Slack for summer tour rules
    • Shotgun shared with us his positive sentencing news

    YHC took us out, thank you for the opportunity to lead this morning – you all fill my cup every morning! Great Run

  • Two Dogs

    Party of two WDog regulars emerged from the pouring rain of last night to take on the morning. At first it was just YHC and then with not a minute to spare Hitch arrived. YHC was grateful to have a partner to talk with this morning.

    It was a light workout day but a good conversation day. Mosey on out to the nickel bridge, light exercises at each post, then mosey back up behind the park, more light stretching at each light pole, then on back to the flag for some continuation of stretching.

    Good morning to reflect on careers and future plans, and discuss the world as we know it. Good time this morning.

  • 11th Annual Shawn G. Hogan Memorial Beer Mile

    11th Annual Shawn G. Hogan Memorial Beer Mile

    *****Pre-Blast*****

    I invite the PAX to come out to the 11th Annual Shawn G. Hogan Memorial Beer Mile. For those that have not heard, Shawn was a very dear friend of mine and former college roommate of Handshake’s. Shawn lived a life of adventure and sadly he was killed in an Army training incident 11 years ago Shawn and I ran cross country in college and enjoyed beer. We always joked about running a beer mile one day, but sadly Shawn and I never got the opportunity to run one together. So every year around the time of his passing friends and family of Shawn get together to commemorate him with a beer mile.

    I would have liked to think that Shawn would have enjoyed F3, so it is one of the reasons why I like to bring this group into the fold of the beer mile. Shawn liked adventures and crazy workouts. He has his own CrossFit Hero WOD which is nuts stupid hard (Link to workout). When he was young in his Army career he won the Army’s Best Sapper contest, and here’s what the events entailed:

    The six events covered more than 40 miles of wooded terrain and started with a nonstandard physical fitness test of five minutes of push-ups, five minutes of sit-ups and three minutes of pull-ups and ended with a three-mile run in interceptor body armor and small-arms protective-insert plates that began the process of weeding out the teams.

    After a helocast and poncho raft swim, competitors entered the round-robin phase faced with challenges that included a stress shoot, timber-cutting charge, counter-force charge, Military Operations on Urban Terrain breach and an urban challenge.

    Other events during the competition included a 15-mile road march, and a series of Sapper stakes with tests that ranged from weapons and knot identification to patient airlift operations, locating explosive charges, combat-life-saving techniques and an obstacle course.

    So this October 29th at 7 PM, I invite you to participate or spectate, whatever you wish. Race check in starts at 7:00 PM, and the race kicking off shortly thereafter. The race consists of 4 quarter mile segments and drinking one beer before each segment, 4 beers total & 1 mile total. Even if you don’t drink you can do like Greenbow one year where he drank 4 non-alcoholic ginger beers – gross. This event is M and 2.0 friendly, as I will have mine there too. Also if you just want to see me beat Handshake and cheer us on, that is totally cool too, spectators and sideline drinkers are all the more welcome!

    Race Details:

    Address: 3423 Noble Ave, RVA

    What to bring: 4 frosty beverages of your choosing

    Post race party to follow at my house with pizza and more frosty beverages.

  • Lucky F3-versary

    Four years ago after much prodding from Handshake YHC showed up for Thursday’s 45 Minutes of Mary. YHC is thankful for that invite and for sticking with it, so many fond memories and relationships that have been built, and it makes this YHC very thankful. Thankful for YHC’s F3-versay twin Lockjaw who ironically enough also shares the same F3-versary and was the Q on that first day at Mary. F3 impacts everyone just a little bit differently, for this YHC there is something primal and necessary for one to get up early exert energy in a pack, and forge social bonds. Saab should know, the social aspect of this group is an important component to YHC, as many an unsolicited stories are told on 6 mile runs throughout the greater Richmond area. You can get a lot of storytelling in for 45 minutes.

    In honor of YHC’s F3-versary a luck/unlucky favorite workout made its appearance for SpiderRun. With chalk and dice in hand YHC got up extra early to mark out six lines on Ridgeway Rd and Robin Rd of varying distances up the hill. At the bottom of the hill was the Roll line. At 5:30 YHC announced to the PAX to pair up with someone of equal running abilities, dice were handed out and we mosey’ed over to the Roll line at the bottom of the hill.

    Once at the bottom of the hill each pair rolls their dice, whatever number shows up is the number you run up to on the hill then turn back around and roll again – repeato until the clock strikes 6:08 AM. At precisely 6:08 the PAX mosey’s back to the flag (provided by YHC’s F3 grandfather Flatline). In honor of being one F3 year older YHC thought it appropriate to do some light stretching as a group before the bell tolled. Stretching seemed to be very welcomed by all the Spider-runners this morning.

    Numbers, Names, and Announcements

    Sit and sip, this saturday, 8th anniversary for F3RVA – 7:30 AM convergence start time.

    Prayers for Flatlines family member that is sick.

    YHC took us out.

    Thank you all for being a part of my everyday.

  • Inventory Time

    Eight, no wait seven dudes descended upon the best AO in town for an invigorating morning workout. There was one guest named Cappuccino from F3 Tallahassee. The lucky seven started with some stretching because it’s always important to do that. Then it was off on a mosey to one of the first circles.

    At the circle everyone lined up in the merkin position on the curb around the circle and did one merkin then crawled with hands on the curb to the next curb cut, we did this as a team shuffling around the circle clockwise until some of the PAX hit the trash cans. Enough of that, then it was on to the stage.

    YHC had been eyeing the coupons over the past few months and noticed their numbers have been dwindling down. Last inventory counted 37 coupons on January 19, 2022. So we’ve lost a few in that time span. It went like this, each person shuttled the coupons into the light near the fence over head carry. Then when all coupons were out it was a series of exercises based on the magic number of 12 coupons that were counted. So 12 overhead presses, 12 curls, 12 merkins, and 12 dips.

    Put all the coupons back one by one by doing 10 lunges with a coupon then run them back to their hiding place under the stage.

    Next it was on to death valley, behind the amphitheater for a variation of brokeback mountain. Partner up 5 rounds total, timer runs down and up the hill and does 5 burpees on the opposite side, while the partner alternates rounds between WW2s and flutters. It took a while but the work felt good. Next mosey on over to the amphitheater.

    You dip, I dip, we dip. Two dips on each step up to the top of the amphitheater. No fancy counting, no escalating or descending numbers to remember, just 2 plain ole dips. Hopefully in the next 9 months we will not be down to zero coupons…

    It was great having a guest in town, and we were all excited to see Shiplap emerge from parenting a newborn.

    Then mosey back to the flag for some mary, and YHC took us out.

    Prayers for Hitchhikers coworker for the loss of their parent.

  • Earth, Wind, and Fire

    YHC has been away for a bit traveling with the family, but now that YHC is back in town for a week it felt appropriate to get out there and Q it up a bit. YHC picked the Q but YHC’s daughter decided that she would feel sick the night before and stay up and make it a trip to the urgent care around 1 AM. All is fine now and my 2.0 is feeling great, but YHC was a slight bit tired Wednesday morning. But a trio of reliable Wdog regulars were there to greet YHC with smiles.

    5:30 hit and a familiar silver Honda Odyssey came around the corner on 3 wheels, got a bit of air, and kicked up some dust then parked in a flash to make it for the start of some stretching.

    Lots of mumble chatter and some stretching ensued. Me thinks a lot of the PAX went hard at 4th of July both during the workout and afterwards, so it was good to do an extended stretching session. Then it was a mosey on over to the rusty cage for a MINI MURPH!

    Mini Murph is a great way to start things off, 5 rounds total, each round: 5 pull-ups, 10 merkins, and 15 air squats. to get it rolling, quick run to the fire hydrant and back, then it was go time. After the 6 finished up with that it was back to moseying on over to the nickel bridge. The sky and clouds that morning were looking extra pink and blue and cool, and YHC was hoping to catch a beautiful Richmond city view while getting some sweat in across the bridge. Once we all got to the start, it was 5 WW2s at each light pole over to the other side, turn around and then 3 burpees at each light pole on the way back. The views were great.

    Wanting to fit in some extra stretching it was mosey on back to the flag to round it all out with some stretching.

    Names and numbers

    YHC took us out.

    It was great to see the regulars at Wdog even after a night of lost sleep. However the morning’s talk, workout and, camaraderie was better than any caffeine to get YHC moving this morning. Thank you for the opportunity to lead gentleman.

  • Visitors come to Wdog

    It was a hot potato kind of day at Wdog with four regulars and one out of town visitor. Welcome Coxswain, brother of Waterwings. YHC greeted the guest by welcoming Waterwings only to realize it was his brother F3 Murfreesboro.

    Swirly picked up the hot potato and kicked things off with a stretch and a mosey on over to the ampitheater. Up the steps, one dip and one merkin, each step up, then one merkin and one dip for each step down.

    YHC picked up the potato and mosey on over to love hill for the exercise that YHC picked up on a visit to F3 Atlanta. It went like this each round consists of starting at the bottom of the hill and running to a middle point on the hill and doing a different exercise, then run back down and do 10 SSH, then run up to the top of the hill and do 10 more SSH, then run back down to the bottom and do squats until the 6 arrives, once 6 arrives all PAX does 10 squats together. For the next several rounds repeato with the middle hill stop exercise cycling through, one round with 10 merkins, one round with 20 American hammers and another round with 10 WW2s.

    YHC handed off the potato to BT, for a mosey on over to the coupon storage area for two rounds of 10 each – overhead press, tricep extensions, and curls. finished out with a mosey back to the flag for a quick standing stretch due to the ever present ants at the flag.

    names numbers and announcements

    Bridge this weekend – June 4th!

  • We found Jessica’s ID

    The typical troop of Wdoggers were bright eyed and bushy tailed for a YHC adventure Q. We started with some good stretching because stretching is key to staying limber and loose. Rookie Q mistake, YHC looked down at the wrist to see what time it was on the drive in and sure enough no watch to be found. So phone in pocket it was and thankfully no phone was lost, but an ID for Jessica was found, born in 1981 and lives in Richmond, so if you know her tell her we have her ID. After stretching…

    Mosey on over to Love Hill. YHC was in Hotlanta last week and learned a new Exicon, there was no name but YHC thinks Atlanta works. It went like this each round consists of starting at the bottom of the hill and running to a middle point on the hill and doing a different exercise, then run back down and do 10 SSH, then run up to the top of the hill and do 10 more SSH, then run back down to the bottom and do squats until the 6 arrives, once 6 arrives all PAX does 10 squats together. For the next several rounds repeato with the middle hill stop exercise cycling through, one round with 5 merkins, one round with 10 monkey humpers and another round with plank jacks. After that fun, mosey on over to the coupon storage area.

    Everyone picks up one coupon, and headed over to the amphitheater where Jessica’s ID was found. So the next exercise we will just call Jessica. Starting at the bottom of the amphitheater, do one block burpee for each step, and continue on up, with one block burpee each. From the top head back down with one block merkin. Then we returned the coupons to their home.

    Somewhere in all that working out we lost Hitchhiker, which we incorrectly assumed was tied to his sciatic nerve, but it was quite the opposite, Hitch needed the PortoJohn which he thankfully found nearby. There was a collective sigh of relief when Hitch returned and was not injured but just needed to see a man about a horse.

    Next up head to the sunken field with Aerobe in tow. YHC tried this one earlier in the year when it was a bit darker. It didn’t go that well and Bodos chucked it into the woods but it was later found. For this time it was much lighter out. So the way it works. the exercise is timed, and mission is to get the Aerobe down and back on the field within 5 minutes, but you cannot throw it to the person who just tossed it to you and every time it touches the ground the PAX does 5 burpees. Off we went. Lots of dropping, we probably did about 30 burpees when all was said and done but we made it to the finish line with seconds to spare, the catch was if we didn’t make it back before the 5 minute time mark then it was 20 burpees for all.

    After that it was a mosey on back to the flag for some more light stretching.

    Numbers, names, announcements, and prayers.

    YHC was in need of this, this morning, YHC was in a somber mood due to the recent tragic events, and YHC saw the Q sheet was open and knew that this is something that will be able to lift spirits. As a dad to young children the recent events hit harder, so hug your kids. YHC was happy to see these faces this morning and it was comforting. YHC took us out and took great comfort in Bodos sharing some thoughtful words. Thanks for supporting me everyone.