Author: Faceplant

  • WDog Soggy Dog

    Three grinches showed up on a rainy yet warm morning. Bodos put out the call to rally the troops and three showed. YHC had the Q for today and here is what went down. YHC was just expecting a partner but was pleasantly surprised when a third Grinch showed up to complete the party. To get out of the rain it was off to the stage for the remainder of the workout.

    Started off with 5 minutes of light stretching

    Once we were all stretched out it went down like this – two 15 minute workouts. First workout:

    • 3 minutes of high-low plank, every 15 seconds in a rotating fashion one person goes to low plank while all others are in high plank
    • 3 minutes of WW2s
    • 3 minutes total, first 30 seconds SSH, remaining time do burpees
    • 3 minutes of high knees
    • 3 minutes of bear crawl one way and crawl bear the other way

    Next 15 minutes, 1 minute round each for 15 rounds. rotating fashion of mountain climbers, air squats, and overhead presses.

    Then finish it up with some light stretching and mosey back to the flag.

    It was good to see some company on this rainy warm morning and reflect on the true meaning of Christmas. We all shared our high-low-buffalo of Christmas, and next year we three committed to embracing the Advent season more true to its form. Grinches out.

  • DogPile VQ – 5 Years in the Making

    It has been five years in the making to get to this point, and YHC was so honored to see the 14 studs turnout, even a few that read the weather report wrong. We had everything from full pants to no pants, and everything in between. The deal still stood – if you bring a FNG YHC will take you and your FNG out to breakfast at Libbie Market – no FNGs were spotted today.

    Warmup

    We started with a reminder about the mission of F3 then it was off to do some much overlooked and needed stretching. Then 25 SSHs, progressively getting faster, followed by a 10 merkin wave. Handshake said that YHC stole this idea but YHC really was just doing an homage to YHC’s pal.

    Thang

    Following the warmup, it was off for a tour of the sites. YHC reminded everyone to mentally mark the flashing crosswalk because it would come into play later. Mosey to a new triangle near the pond for a triple check. Slight modification to the triple check, every time the timer/runner comes back the three of you do 3 burpees in unison. So timer runs while the other two do merkins for the first round and airsquats, second and third round goes from merkins to WW2s.

    Finish up then its off to do an homage to EF Hutton, run down the road of pretty houses and at every SUV/Truck 5 merkins, car 5 WW2s, and convertibles 10 air-presses, but there were no convertibles. And for every Woodfin truck it was 20 burpees – no Woodfin trucks today.

    At the end of the road take a left down the tunnel street for lunges, crabwalk, and bear crawls. At the end of the tunnel look what we have here but two Frisbees!

    YHC reminded everyone to remember the flashing cross walk – the game is this, get the frisbee all the way to the flashing cross walk in under 5 minutes. If the frisbee touches the ground its 5 merkins for everyone. If we don’t get to the flashing crosswalk in 5 minutes its 20 burpees for everyone – race was on. soon everyone stopped catching and just threw the Frisbee as far as one could. We may need to do some ultimate practice. All arrived safely at the flashing cross walk.

    Mosey to the valley behind the stage. Count off by 1-2-1-2, and for Upchucks case count off 1-2-1-2-1-2. He certainly followed directions. Once we were all into two teams, we paired up with an opponent for a game of Rock Paper Scissors. You and your partner play 10 rounds in the bottom of the valley, between each round you run back up the hill and meet back down in the middle of the valley. Winner of each game goes into plank and the looser of each game does 3 burpees. Rinse and repeat 10 times. After that the ultimate winner so the person with the most games won on team 1 and team 2 meets in the middle for the ultimate showdown – rest of the PAX is in plank and the Mr. Rogers and YHC faced off in a squat for best 2 out of three rounds. YHC was victorious, and the losing team had to do 25 merkins.

    Mosey back to the flag for some stretching. This group means so much and are a great part of my day, thank you all for the opportunity to lead today.

    Announcements: Rosie’s 12 days of Christmas on Tuesday, and don’t forget your present!

    YHC took us out!

  • 💥 💥 Pre blast 💥 💥 Faceplant DogPile VQ on December 16th!!!!! 🚨 🚨 🚨 🚨 🚨 🚨

    It’s only been 5 years since I started this F3 adventure and I’ve always felt like DogPile was the preeminent AO in all the land. I never felt worthy enough to hold the torch for such an esteemed workout, but I feel ready and prepared now. So come one come all for an hour of fun in the region’s best AO. Your tour guide has been preparing for 5 years for this…

    Also, anyone who brings an FNG I will buy them and their FNG breakfast at Libbie Market afterwards. I checked with the Jefferson but their brunch is sold out for the 16th… and they informed me that the dress code is not sweaty black T-shirt’s and muddy retired running shoes.

  • Groveeeeeeeeee

    11 greats showed up this morning to battle the dropping temps and this is what ensued.

    YHC missed the days of yore when all the PAX did was run Grove, so Grove it was, this time we did the Oyster Grove. This Oyster Grove variation takes us west on Grove, then a left on to Three Chopt, and an immediate right past CCV and all the way down to the culdesac and back up again. The turn around point is 2 miles so the 6’s added on some extra hills on Tempsford Lane – that was brutal. Everyone met back at the school, and YHC took us out.

    Prayers for all the dads out there who’s kids love them but express their love in many different ways.

  • *** PRE BLAST – 12th Annual Shawn G. Hogan Memorial Beer Mile

    *** PRE BLAST – 12th Annual Shawn G. Hogan Memorial Beer Mile

    I invite the PAX to come out to the 12th 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 12 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 crazy 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 14th 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 friendly. Also if you just want to see me beat Handshake and cheer us on, that is totally cool too, spectators, walkers, 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.

  • 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.