Author: Faceplant

  • 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.

  • One Trick Pony

    YHC has been called a one trick pony when it comes leading a workout – while that is somewhat true, one trick on repeat builds strength. Another warning shot across the bow was sent and eight unsuspecting pull-up enthusiasts showed up for a surprisingly cool summer morning to improve on that MURPH time.

    It went down like this… no stretching no nothing just roll right into the first mile run down back behind pump house and around to the rusty cage. YHC has committed to mapping out another flatter route for next time. Upon arrival at the rusty cage all 8 mounted up to their respective pull-up or jerkin apparatus and the count began. The recommended breakdown was 20 rounds of 5 pull-ups, 10 merkins, and 15 air squats, that makes 100 total pullups, 200 total merkins, and 300 air squats. To keep pace each round was a minute long and if you finished early you get to take the balance of the minute as the rest, but somehow the countdown timer felt as if the minutes were getting shorter.

    After 20 rounds one mile run back up to the flag. Thanks to Flatline for bringing the flag. Back at the flag with minutes to spare some light stretching was in order to loosen up the arms after all those reps.

    The PAX did well this morning and YHC warned everyone that YHC made it a goal to do at least one MURPH a month for a whole year, so welcome to YHC’s adventure. YHC heard from the peanut gallery that the MURPH would be more fun with a soundtrack, so we’ll see how that goes for next time. Last time YHC led a music themed workout it was for a Christmas themed event and not going to lie, it was very challenging to find more than one Christmas song that had an up tempo that wasn’t jingle bells rock on repeat.

    Announcements: July 31st F3 Richmond Flying Squirrels Game – see preblast on Slack, July 17 party at Hitchhikers.

    YHC took us out.

  • Betting on the Rain

    Thirteen gambling men tried their luck at some hills this morning, some lost and some won. YHC bet on the weather cooperating, but a freak storm surprised YHC and washed away all the hard work done the night before in preparing the hill routes and marking them out with chalk. YHC adapted, improvised and overcame and the PAX willingly followed along.

    It went down like this, PAX met at the typical spot, YHC then asked everyone to pair up with someone of similar running abilities. Sabb lost a bet and got stuck with YHC. YHC had Q energy and couldn’t sleep the night before and was ready to run – sorry Sabbskie. After everyone paired up, YHC handed each team their very own dice. Moseyed on over to the bottom of Ridgeway Rd. each team rolls the dice and depending on the number it corresponded to a pre-determined (and washed away) number somewhere on the hill.

    Roll a 2 – short run to the big puddle that YHC pointed out (shortest hill)

    Roll a 1 – run to the top of Ridgeway with the Y intersection (medium hill)

    Roll a 3 or 4 – run almost all the way up Ridgeway to the dogleg left (worst and steepest hill)

    Roll a 5 or 6 – take the right fork off Ridgeway on up to Fairway View Rd T-intersection. (long hill, but less steep)

    Everyone runs back down then roll the dice again to find out the next hill to run. Repeat-o until time is up. The audience poll had everyone doing around 3-4 miles.

    Numbers and Names, then YHC took it out. Thank you to everyone for your kind words and prayers. YHC’s Mom successfully made it to the other side of surgery this afternoon and is happily eating hospital food and watching HGTV.

    See you in the gloom!

  • Surprise it’s a MURPH

    Surprise it’s a MURPH

    The drugs are finally kicking in as YHC starts to write this… YHC’s muscles are very soar… Also thanks for humoring YHC this morning gentlemen for a fine workout! YHC had done a preliminary warning shot across the bow on el Slacko but some of the less internet tech savvy non Slack users missed the warning and unfortunately showed up, sorry guys.

    Weather man said humid and humid it was, welcome to the summer folks.

    COP, well there really wasn’t a COP since we got right on it for our 1 mile run so we could finish all the rounds of the MURPH in time. Yes sir, I said MURPH, what would the eve of Memorial Day weekend be without a way to make those burger flipping and beer drinking arms soar and useless. 1 mile mosey around and down Pump House road and over to the Rusty Cage. YHC posted a phone with a timer that beeped every minute. each minute for 20 minutes do 5 pullups, 10 merkins, and 15 air squats, and for all those math enthusiasts that gives you 100 pullups, 200 merkins, and 300 air squats, that’s 600 total reps. The troops performed very well, so well a curious deer came over to sniff around Slippin Jimmy to see what all the hub-bub was about.

    The PAX knocked out all 20 rounds just in time for the 1 mile mosey back to the flag. Everyone made it in under 45 minutes, that’s nothing to sneeze at.

    Numbers, Names, announcements and YHC took us out in prayer followed by Hitchhiker with prayerful words for Slippin Jimmy’s family.

  • Not very lucky at card games

    YHC has never been lucky at cards, and YHC wanted the PAX to share in that lack of luck this morning. YHC was banking on it being a quiet Wdog morning but instead the numbers were high, and so were the spirits and YHC tempered those spirits with what came next.

    COP:

    YHC led the PAX in some light stretching

    stretch hands into the air, then touch your toes, then arm across chest and stretch, then do other arm, then helicopters, then Donny Q’s. All done at a very very slow pace.

    Then fun started, YHC pulled out a deck of cards and brief the PAX, the rules of the card game went like this –

    • Hearts = SSH
    • Diamonds = Merkins
    • Spades = WW2s
    • Clubs = Squats
    • Each face card had a different location written on it
      • Ace = Amphitheater
      • Kings = the Pump House
      • Queen = the Stage
      • Jack = the Flag
    • There were three jokers in the deck
      • Joker 1 = 45 burpees
      • Joker 2 = 20 dips @ the Rusty Cage
      • Joker 3 = 30 Pullups @ the Rusty Cage

    Using his magic skills Bodos shuffled the deck, Shiplap cut the deck and the PAX was off. YHC pulled a card from the top of the deck and did the exercise per the suit and the number of reps is the number on the card. When YHC pulled a face card the PAX would run to said location. As the PAX moved through the card deck it became apparent that YHC had overestimated the number of face cards relative to the distance of running, the PAX was not a fan so YHC made an audible on some of the running.

    The only other surprise was that when ‘the Stage’ card was drawn all of the following exercises would be done with Coupons!

    The PAX moved through the deck of cards moseying to spots and doing the exercises.

    Mosey back to the flag for the final round. Then for the last 30 seconds YHC led the PAX in YHC’s favorite, the have a nice day stretch.

    YHC took it out with a prayer for battle.

    Announcements: Tomato run Part II on April 24th, see the pre-blast for more info! Sign up for BRR too!

  • Twas the eve before the eve of Christmas

    Twas the eve before the eve of Christmas

    Seven pre-Christmas warriors joined YHC for what will not be an annual work out.

    At the request of Hitch YHC prepared a Christmas music playlist to accompany the workout. YHC is not a DJ and relied upon the Spotifiy gods to recommend holiday season themed workout tunes, and a mashup of obscure songs that make brief references to the Christmas season ensued.

    In writing this now YHC realizes that no disclaimer was given at the start as to YHC’s lack of professional training credentials. We started off with some light stretching, right leg over left leg and hold it, then left leg over right leg and hold it. Followed by a dead man hang and then on up to touch the sky and stand on tip toes. Next to get the heart rate going a few side straddle hops were added in.

    The PAX was good and stretched out at that point and we moseyed on over to the amphitheater with music in-tow. The first stop and exercise on the Christmas themed tour was 50 box jumps on the amphitheater steps.

    Next we moseyed on over to the shorter version of the rusty cage and did 50 jerkins. Then moseyed on over to pick up some holiday themed coupons and did 50 overhead presses. Left the coupons in the circle then on back to the rusty cage and did 50 knee raises. From there we did 50 lunges then jogged the rest of the way back to our coupons. Picking the coupons back up we did 50 squats to overhead presses with the coupons – always making sure the coupons touched the ground.

    The Christmas music was cheering our hearts and warming our blood and we continued on with the workout. We put away our coupons and moseyed on over to the Carillon bricks. Keeping with the theme of 50, we did 50 supermans, 50 WW2s, 50 flutter kicks, 50 side straddle hops, 50 mountain climbers, and the cheery on top was 50 burpees. With just enough time to spare we mosyed on back to the flag and wrapped things up.

    YHC was sure to put on the thickest of skin this morning as the PAX can be a tough bunch to DJ for, but everyone was in good spirits to hear some new holiday tunes… maybe one will make it to your Christmas sing-along this week!?! Who knows!

    YHC took everyone out sharing a story from a family tradition in YHC’s family of the oldest grandchild having to lead the family in grace for Christmas Eve dinner. YHC is the oldest grandchild so YHC has the distinct honor to say grace every Christmas Eve. On the first Christmas Eve that YHC was old enough to lead the charge, YHC didn’t actually know what to say, BUT YHC did know one prayer and that is the Saint Michael the Archangel Prayer.

    The Prayer is more of a prayer for battle and less so a blessing to kick off Christmas Eve dinner, so much to YHC’s family’s suprise when the following words came out of YHC’s mouth – it left the table with jaws open in confusion but everyone was ready to go to war.

    Saint Michael the Archangel, defend us in battle. Be our protection against the wickedness and snares of the devil; May God rebuke him, we humbly pray; And do thou, O Prince of the Heavenly Host, by the power of God, thrust into hell Satan and all evil spirits who wander through the world for the ruin of souls. Amen.” …and now let’s eat Christmas Eve Dinner!

    Prayers go out to Hitch and his unfortunate car break in this morning – we hope nothing was stolen! Thankfully they did not take the speaker else we would have been without our Christmas tunes!