Author: Faceplant

  • Lessons in counting side straddle hops

    A lucky 13 showed this morning for the kick off to Thanksgiving week. For those of you keeping record, this was the first Q for YHC at Hoedown, YHC’s newest Monday home. To keep the PAX on their toes, YHC had some games in store. Thankfully the rain held of for this mornings festivities. Everyone seemed to be in good spirits at the get go.

    To get things warmed up, stretching ensued. YHC is a firm believer in actually stretching now at the start. Deadman hang, right leg over left, Michael Phelps, elbow over head.

    For those keeping count, we then did the first round of 21s. Everyone lost and 10 burpees ensued.

    Then first game, called Tag. One person is it, stay in a tight group and mosey, the it person drops and does 3 merkins then sprints up to the group and tags someone new. They drop and do 3 merkins, and repeato. Catch is you cannot tag the person that tagged you last.

    Mosey on down to the bottom of the hill. There partner up and do 20 bo-ya merkins. First partner then runs to the top of the hill and does 3 burpees and runs back down the hill. Second partner starts to head up hill doing bear crawl alternating with lunges each round. At the top both partners then do 20 more bo-ya merkins

    Tag back on up to the parking lot for another round of 21s. Everyone lost again, more burpees.

    In top lot, did an apple turnover with two layers in honor of thanksgiving week. Each white line in parking lot bear crawl alternating with crab walk, all the way to the top of the lot and back. Second layer, alternating each line, 3 merkins and 3 WW2s.

    Mosey on to the top black top for another round of 21s. All lost again. More burpees.

    Partner up for another game, this one is called rock, paper, scissors. Partner up, stand on opposite side of lot with your partner, run to the middle and do rock paper scissors. Loser does 5 burpees, winner holds plank. 10 rounds total – keep score. Lots of cheers and shouts and groans of bad luck during this game. It’s a favorite of YHC’s because it gets the competitive edge out in even the calmest of PAX members.

    Next YHC believes there was another round of 21s, or maybe not.

    Mosey on back to the circle for a quick triple check. First partner does wall sit, second partner does flutter kicks, and third partner runs the circle. Hitchhiker did a great job pushing YHC to sprint hard. Then back to the flag for the COT.

    Names, Numbers, and announcements

    Don’t forget YHC’s Thanksgiving morning extravaganza at Mary, then Black Friday to Forest Hill Park for loops – FUN TIME, YHC highly recommends both events, two thumbs up.

    YHC took it out with prayer.

  • Tour de Park

    A recent record breaking number for the AO this morning. The PAX welcomed Swirly back to the WDog fold, all were in great spirits on his return. Doozy sent word that we would have an out of town visitor from St. Louis in our midst. We welcomed Bad News to WDog, and YHC wanted to make sure that Bad News would be able to bring back Good News to St. Louis that WDog has lots of great places to work out. YHC proceeded to try and tour all the highlights of WDog.

    It went down like this.

    Stretching was the first thing:

    • dead mans hang
    • dead mans hang but left leg over right and then flap jack
    • stretch arms
    • Michael Phelps
    • Fuddskie
    • Wilsons
    • and a few other odds and ends

    Mosey to the toll plaza, cross the nickel bridge, doing 3 merkins at each light pole, when we got to the other side, head back and do 10 LBCs at each light pole. Doozy performed some road crew clean up duties removing a Michael and Sons’ flattened HVAC installation material. Thanks Doozy. We did one extra round of LBCs stopping at the American Flag pole that looked like a light pole.

    Then mosey from there through the valley to the coupon pick-up. On the way over we played ‘tag’. The way it works, the PAX has to stay within arms reach of eachother all running together. One person is ‘it’ and they have to drop and do 3 merkins an the PAX keeps running. The ‘it’ person then has to tag someone and they drop and do the merkins. The catch is you cannot re-tag someone who just tagged you in revenge. It ends up looking like an amorphous blob style native American run.

    At the coupons, everyone partnered up. We had an even 6 which was welcomed by Bodos deciding to sleep in this morning. With our new found bright light, one person runs with coupon to the fence and back, while the other does 5x rounds of: overhead presses, kettle bell swings, arm curls, squats, and plank on coupon. When that finished up, we took the coupons back into hiding.

    Mosey over to the amphitheater which was equally well lit and well mowed, only the best for our visitor. Up the amphitheater, 5 dips at each step. At the top mosey on back to the flag for some cool-down stretching, and the introduction of an exercise from the exicon – the angle grinder. It’s fun, you all should try it. Then and finally then we wrapped up with a have a nice day stretch.

    Names and Numbers

    Announcements: TYA’s Thanksgiving day extravaganza at Mary, followed by black Friday at forest hill park for loops – its a good one, definitely not to miss.

    Doozy took us out with some very kind words.

  • Candy Coma

    Six warriors with bellies full of candy from the night before descended upon the empty parking lot to kick off the week. It was a hot potato kind of morning and Bodos kicked it off right. We did some stretching and moseying.

    Then the Thang, Bodos did that and YHC cannot remember it all.

    After that Bodos handed it off the potato to Garbage Plate. Garbage plate worked the PAX out hard, and then handed the potato off to Neutral for what may be have been his VQ potato. Neutral moseyed us on over to the blacktop and we did a 4 corners. We went back to the flag and circled up some quick merkins, then we hit the clock.

    Bodos took us out with some thoughtful words.

  • Freed to Pass Out

    All eight of the PAX were able to find their appropriate new parking spots, and met at the new hang out spot for 45 Minutes of Mary! Rumor was one of our own indicated he would lead this morning but he may have given too much blood and bowed out. The potato was ready and waiting and Swirly picked it up to start it off.

    In the light of the 100,000 lumen light fixture the Swirly led us in some stretches. Next the THANG started, everyone found a pole along the perimeter of the parking lot and there was a Native American style pole smoker, with 5x leg lifts and the rest of the pax holding feet up.

    Potato was getting hot so Swirly tossed it to Oyster. Mosey on to the black top, split up into two groups of four, for a triple check. One station is the peoples chair, next YHC forgets, and then run to the fence and back. Oyster then led us over to what I believe is a dirty 4-corners. first corner 10 merkins, next, 20 jump squats, third is 30 WW2s, and YHC forgets the last one. That took a while but it also was a good workout.

    Oyster tossed the potato willingly/unwillingly to YHC. Sticking to the tennis courts, ascending suicides, run to first line, one merkin, run back to start, then run to first line one merkin, run to second line, 2 merkins, then run back, rinse and repeat until all 8 lines are hit, 4 courts two lines each. Then back to the flag for some modified mary, and rounded it all out with a have a nice day stretch.

    Prayers for a swift recovery for Handshake

    Seymour took us out.

  • Running from Work

    Running from Work

    Four working stiffs left the office early on Thursday to partake in some corporate team building, some 5K running, and beer drinking. YHC and PAX all signed up for the Anthem Corporate Run held in the rolling hills of Innsbrook office park.

    YHC’s company team took top honors in their Coed team race brackets for the Engineers and Architects category. BUT if you slice and dice up enough categories, divisions, and sub divisions then every team seems to get a ribbon these days. YHC would like to point out that the CapTech team lead by Splinter beat everyone else with their fancy display showing real-time race results that Splinter personally wrote the code for in C++

    Honeydo and Doublemint also had strong showings, nice job gents!

    YHC out!

  • Three’s a crowd

    Three WDog regulars including one new regular descended upon the greatest park the City of Richmond has to offer. YHC is nursing a shoulder injury, so legs and abs were all that was on the menu for today. Since YHC realized only after the fact that YHC signed up to Q the week after BRR a lot of stretching was in order to kick things off.

    Circle or Triangle up at the flag and stretching ensued. YHC led the PAX in some stretching to both ease into the work out and get all those BRR muscles acclimated again to working out. After stretching YHC lead some side straddle hops and imperial walkers to get the blood flowing.

    Mosey over to the posts along the road, each PAX took a post and did 5x leg raises for a native American style run/series along the posts. Each person does 5 leg raises while the others hold 6 inches.

    Then Mosey on over to the amphitheater but a stop at the top for a quick introduction to a new exercise. YHC attempted to do a waterfall leg raise but need more than a traingle for it to work correctly. So maybe next time.\ YHC has been perusing the Exicon and a new one has appeared, it’s called the Butkus and it’s simple. Find a curb and do fast step-ups for 1 minute straight on the curb, then 30 second rest, then repeat for as many rounds as YHC desires. YHC recalls we got through two rounds perhaps. Then on down into the there we did 5 WW2’s at each level up and then head back down for 10 spice rum squats down. So spice rum squats are inspired by the one and only captain Morgan, so think captain Morgan stance with one leg up on the high area of a step and one leg down, then do a squat. 10 spice rum squats for each level and down to the bottom.

    Then YHC and company headed down to the bottom of the hill for a DORA, but there were three of us so two people ran at the same time, one person was always the first runner and one person was always the second runner. after you run two hills then swap out with the person doing the DORA count. 100 WW2’s and then 200 WoJo Squats where you slap the ground with your hands ‘like a crazy Duke basketball player’ as per the Exicon. The PAX only got partially into the WoJo squats when it was time to mosey back to the flag.

    At the flag there was time for some more stretching then time was up.

    Names, Numbers and Announcements. YHC took us out.

  • No Running Games Today

    YHC welcomed 20 harriers to Spider Run today to share in some pre BRR tapering. Unlike past YHC run routes, there were no games to be played, no dice to roll, and no chalk markings. Everyone was sad. But do not worry, the games will be back soon.

    YHC has a propensity for not remembering directions, so YHC had to keep it super simple this morning. The route went like this for 1 milers, 2 milers, 3 milers, 4 milers, 5 milers, and 6 milers, and everything in between.

    Head out the bat cave, run past the future site of the drive through Starbucks, cross the James river on the bridge, head east down Riverside Drive until you hit 22 minutes, turn around and do 23 minutes back. That’s it.

    Everyone made it back safe and sound.

    Numbers, names, and announcements.

    YHC took us out.

    Two and a wake up to BRR!

  • Rock, Paper, Scissors, Burpee

    10 bridge runners descended upon the over grown grassy fields of Byrd Park this morning. YHC was happy to see some strong numbers this morning.

    YHC kicked things off with F3’s official opening remarks and some light stretching.

    Then it was off, mosey on over to the Nickel bridge. At the bridge, every light post 2 burpees, run to the end then turn around, and every light post on the way back 4 WW2s. Wait for the 6, then modified Native American run to the Carillon field. Modified in the sense that the last person does 2x merkins then sprints to the front.

    Stopped along the way for a few merkins at the big yellow rocks.

    Then more ROCKS. At the sunken field partnered up, one partner on one end of the field and the other on the opposite end of the field. Partners run to the middle of the field do rock paper scissors and loser does 5 burpees while winner holds plank. Repeato 10 times. There were some winners and some losers. YHC was a loser.

    Mosey on back to the flag with a few merkins and dips along the way. At the flag circle up for an abs ring of fire. Each person in the circle does 5 WW2s while the rest holds 6 inches. The PAX made it partially around the circle when the clock struck 6:15.

    Numbers, Names, and Announcements, then YHC took us out.

  • It’s MURPH Day!

    It’s MURPH Day!

    Once a month YHC made it a point to continuously improve upon several core exercises… Merkins, Pull-ups, Squats, and running… and when all four powers are combined, you get a MURPH! YHC warned via slack all unsuspecting folks and two studs showed up to prove what they got for the MURPH. Even though the numbers were thin the intensity was not lacking. YHC is happy to report that these studs finished everything in under 40 minutes. Nice work guys!

    YHC having just toured AO’s the past week all over the beaches of North Carolina came back with all sorts of new F3 knowledge. So YHC started it out with the proper disclaimer, which YHC had inadvertently been skimping on lately. Once the disclaimer was out of the way, it was off to the races.

    The Thang: MURPH

    Headed down the usual route via the pump house park road, then on up and around to the rusty cage for 1 mile in under 9 minutes for the team. Then 20 rounds of 5 pull-ups, 10 merkins, and 15 air squats, with modifications as necessary. Rounded everything out with an uphill 1 mile run. YHC was smoked.

    Back at the flag with time to spare, YHC led the PAX in some much needed stretching. In YHC’s travels there was one popular execercise that kept popping up at AOs in North Carolina and that was something called ‘girl fight’ and ‘reverse girl fight’. YHC enjoyed this new stretch and shared it with others.

    Time clock ended us on the dot, then it was numbers and names. YHC took us out with a message about gratitude and being thankful for what we all have. YHC’s message of gratitude was inspired by YHC’s childhood Ferrari driving crush, Christie Brinkley. See link for words of wisdom from said Ferrari driving crush.

  • Games of Chance

    Hitchhiker pointed out the YHC only Q’s with games of chance. YHC likes games of chance because if it sucks, then YHC can just blame it on luck. The weather people said hot and muggy but it was sunny and 70 and with no humidity. A mighty four were present which made YHC happy because that meant YHC didn’t have to modify a carefully planned partner workout game of chance! This is how it went down.

    Warmup/CoP

    In an effort to become more limber and due to the groans that were getting louder as 0530 rolled closer, YHC decided on some light stretching to start things off. Touching toes, Donny Q’s, reaching for the sky, and a few others. Then to get the heartrate up and running YHC led everyone in some side straddle hops.

    The Workout

    The four warriors proceeded down around pump house park on a Native American merkin run. First person leads the single file line, and the last person drops and does 3x merkins, then that person catches up to the group, taps the last person in line and runs to the front, the tapped person drops and does 3 merkins. Repeat-o for approx. 1 mile.

    Once at the top of the pump house park hill, 20 OYO WW2’s to even out the ab muscles. Then mosey on over to the rusty cage for prep work for the next WDOG Murph (Which BTW will be hosted by YHC at on July 21st – warning shot everyone, you can skip it if you want or you can come and play).

    Before getting to the rusty cage the warriors picked up coupons, dropped the coupons at the fire hydrant, then moseyed to the rusty cage. Then, 1 pullup, then run to the coupon and 1 overhead press, then run back to rusty cage and 2 pullups, and so on and so forth on up to 5 merkins, then back down to 1. With MURPH training complete, on to the next game.

    YHC lead the warriors to the sunken field, partner up and each partner stands on the opposite end of the field. Then the partners run to the middle of the field (for those keeping track we did this width wise and not length wise), at the middle of the field partners did rock paper scissors, loser does 5 burpees, winner does plank and wait. Then run back to the end of the field and back to the middle again for next round of rock paper scissors, rinse and repeat 10 times. Some were lucky and others were un-lucky.

    Mosey on back to the flag with a short stop to do some slow merkins and leg raises. Then mosey continues back to the flag for some stretching, which included the have a nice day stretch which is a favorite of YHC.

    CoT

    Names, numbers, etc. Announcements: town hall tomorrow night, see pre-blast for Zoom link. Karaoke party at Hitchhikers on July 17th. Be on the look out for Q-school, see UpChucks pre-blast.

    YHC took us out, be thankful for what you have and be mindful that there is always someone out there that has greater challenges than yours.