Author: Handshake

  • Status check on Hitchhiker…

    2023 hours, 23 Sept 2025 Hitchhiker posted on Slack that W-Dog was “on” and tagged a handful of people. YHC thought about how it’s been so long since he has been at W-Dog, so YHC commented on Slack and texted Hitch saying that he was going to be there. YHC started at Broga, and then posted for the first 15 minutes of First Watch until he needed to leave for W-Dog. Hitch hadn’t commented via text or Slack so YHC was worried he was going to be there alone. YHC pulls into the Parking Lot at 0528 hours to see House Party and Faceplant and a couple of cars YHC didn’t recognize, but no Hitch….

    0530 rolls around and still no Hitch. Feeling the tug of responsibility (and the lack of desire to run all over the place) YHC grabbed the Q. We had a very recent F3 RVA transplant (Stonks) and a out of town guest from Raleigh (Sanke) who is in town this week for a Seminary course YHC wanted to let them experience some of W-Dogs finest traditions.

    Mosey to the Carillon for a COP of various exercises. YHC had each of the Pax call and exercise of their choice.

    Mosey behind the Carillon for a Touch a Tree. P1 touches 10 trees, P2 does an exercise, descending by 2 down to 2 trees.

    Mosey to the first street just past the bottom of the Triangle for a Triple Check. P1 Bear Crawls to the second tree on the road, P2 Heels to Heaven, P3 Smurf Jacks.

    Bernie to the bottom of the Triangle. 30 uphill WWII’s. Bernie all the wall up the back hill of the Triangle to the intersection. 20 HRM’s. Reverse Bear Crawls back to the big circle. 10 Burpees.

    Indigenous Peoples Run back to the flag.

    Circle up for 2 minutes of Mary. LBC’s and Alabama Prom Dates.

    Announcements – SOJ CSAUP this Friday from 2000 hours to 2400 hours. Starting at The Alamo with a Ruck/Bootcamp/Ruck/Kettlebell/Ruck/Bootcamp. See Slack for details.

    Prayer Requests – Charlotte and Senor Frogs Father In Law.

    NMS – glad to meet the Youngbloods (Stonks and Sanke), good to see House Party two Wednesdays in a row, happy to see Blank Space, and thankful to see Faceplant.

  • Are we meeting over here now?

    9 gathered for Hoedown, some confused by lights in the Parking Lot and meeting in a different location, basically a completely new Hoedown.

    Grab the (5) Microblocks from YHC’s ‘lil Blue and mosey over to the school lot for a COP.

    Mosey over to Bono’s’ Church with the (5) Microblocks and grab (5) of the full size Blocks. Partner up.

    Various Block work – P1 carries Block overhead to far side of Parking Lot and Back, P2 does Curls, P2 does overhead presses while P2 does Curls, Mosey lap around the lot. We did this with various exercises for 3 complete rounds with laps. 10 2-Count Boo-yeahs, 10 2-Count Partner WWII’s. Weird Block Handoff that doesn’t have a name yet.

    Mosey back to the lot.

    Prayer Requests – Continued prayers for Charlotte, prayers for Bob who is Senor Frogs Father In Law.

    Announcements – S-SOJ CSAUP Friday Night. Ruck/Bootcamp/Ruck/Kettlebell/Ruck starting and ending at The Alamo. 8:00-12:00 Friday night.

    NMS – solid numbers at Hoedown. It’s nice to see Applesauce and Help Desk becoming regulars. YHC and Plus One had a nice chat after the workout. Plus Ones brother is a in YHC and Faceplants Rats Class from VMI (2009). YHC learned about how Faceplant hung around after Plus Ones first workout at Hoedown because he wasn’t feeling well and wanted to make sure he was ok.

  • Field Trip to The Boneyard

    14 men gathered at various times for a Q by someone that wasn’t Respect, Respect Respect, or Respect Respect Respect.

    Mosey around the Parking Lot to pick up stragglers. COP with various exercises.

    Mosey to the front of the School for a Triple Check. P1 – run to the end of the Island and back, P2 Dirty Hookups, P3 – Balls to the Wall.

    Circle up while each man individually picks an exercise and we do 10 of that exercise.

    Pick up partner and go off on your own and do 10 minutes of exercises.

    Mosey to the Parking Lot by the Football Field and Parking Lot Bear Crawl.

    Mosey back to the school for one last set of exercises.

    Announcements – F3 RVA 11 year Anniversary at Dogpile September 20th at 0630. The Pixies Cover Band let by Whiteshake (person, no the band) are playing at Brambley Park tonight

    Prayer Request – Charlotte as she is going through Chemo. All those with a suffering from political divides.

    NMS – thank you for the opportunity to lead.

  • Ménage à Broga

    With Last Call out sick (or perhaps working on his “project”) YHC, EF Hutton, and Kubota joined for Broga. It was a misty morning so we moved underneath the church covering.

    It was stretch-tegic.

  • Heartbreak Mockumentary

    18, yes that correct, 18 joined for this weeks Heartbreak Ridge.

    0530 we stepped off with and 0530 and 22 seconds Fudd comes rolling in. Mosey over to the front of QMS for COP. After each exercise we completed 1 Burpee.

    Mosey over to the front of Bus Loop and continue a couple exercises. Mosey over to the from of Pemberton and complete. Couple exercises. Mosey over to the PES Bus loop.

    Get in 2 lines of 10: First line Bear Crawls to each Pole and does 2 Merkins, continue all the way to the 15th Pole. Group 2 starts when group 1 makes their way to the Third Pole.

    Get in groups of 3 or 4 and grab a Block. P1 Bernies up the Bus Loop and runs back. P2 does Curls, P3 Squats. For the groups of 4 P2 does 5 Curls and hands the Block to P4.

    Gorilla Shuffle up the Bus Loop. Face school for 7 Poles, face street for 8 Poles.

    At the top of the Bus Loop get in 2 lines again. Bear Crawls to the each Pole and complete 10 WWII’s. When finished grab a Block and complete 10 Presses and 10 Curls while waiting for the 6.

    Mosey back to the front of QMS and complete 20 Dips and 10 Derkins. Mosey back to the Flag, time is up.

    Announcements – 11th Anniversary of F3 RVA at Dogpile on September 20th at 0700 hours. Westhoe 2nd Lunch today at Noon at Firehouse Subs at Innsbrook.

    Prayer Requests – Continue Prayers for Charlotte and her Cancer. Many Thanks for Gaudi donating his time and talents to helping her wish come true with a Treehouse. He heard about her need and the next day he made the trip to meet Charlotte and her family at Lake Anna with ideas and sketches. Many thanks for his graciousness.

    NMS – YHC thought this morning about bringing some Blocks, but YHC forgot most of them were broken. As cars were pulling into today the idea of 1 Block for every 2 men turned into 1 Block for evert 3 men, and then to 1 Block for every 4 men. It’s great that we also had a recent FNG bring a FNG.

  • It’s hard to see disappointment in the dark

    0527 Snuff rolls up ready to take his prize as the Q and the Ghost Flag is pointed out to him. He was all ready to play some Jamz on his 1990’s looking Lunchbox Speaker but alas YHC dropped the Ghost Flag. YHC had a idea but little plan, but YHC likes to riff like a true Jazz artist.

    Mosey to the darkest corner by the Parking Lot and complete a no-frills COT.

    Mosey over to the Rosie’s 12 Days of Christmas covered tables for a Triple Chora. YHC invented the Triple Chora but forget the details so an audible was called and we did a Quad Check. P1 runs to the far side of the field and back, P2 HRM, P3 Jump Squats, P4 SSH. 4 people, 4 rounds, tons of fun.

    Mosey to the opposite field for Four Corners. YHC called exercise 1, but then the first person to each corner calls the exercise. Ascending and Descending.

    Mosey to the field moving towards the parking lot. Circle Up for a Merkin Ring of Fire and then some Mary.

    Mosey back to the Parking Lot to finishing the Burpees Tin Man called.

    Announcements – 11 year Anniversary on September 20th at Dogpile, September 26th at The Alamo 8-midnight Ruck CSAUP, Nancy Lopez is gathering Shoes, Socks, Athletic Gear to send to F3 Kenya.

    Prayer Requests – none

    NMS – YHC doesn’t frequent No Toll very often. Heartbreak Ridge is 3 minutes from home so it’s hard to travel on Tuesdays when a workout is so close, but YHC always likes the trip. Thanks for having me, and thanks for Snuffs graciousness to the stolen Q.

  • Broga sans Last Call

    3 joined for Broga despite Last Call getting a better offer. Glad to have Atilla out for his maiden voyage.

  • Mild hangover and crab farts

    0645 Friday, August 1st 2025 Gomer and Handshake are sitting next to each other at Dunkin, talk about the evenings Crab Feast and wondering who had the Q at Gridiron. YHC beat Gomer to the punch to sign up for the Q and he had the great idea to Co-Q.

    1545 Friday YHC’s M dropped him off at Gomers house to Mrs. Gomer could take us to the Crab Feast at the American Legion Post off Robious. Gomer and YHC drink several beers and eat roughly 16 crabs over the 4 hour Crab Feast. Night ends after a couple beers at Rare Old Times and Gomers mildly annoyed M picked us up from our late play date.

    0630 Saturday YHC wakes up wondering why he didn’t just sleep in. YHC makes his way to Gridiron to see what was in store, Gomer was on the docket to start the workout.

    Gomer Q –

    6 Crab Cake Burpees to start things off

    Mosey to the field in on the main road for Disclaimer and COP.

    First iteration – 20 Squats, 10 Don Quixotes, 10 Helicopters, 10 HRM’s, 10 Grass Angles, 10 Australian Grass Angels, 20 Arm Circles, Reverso, Overhead Claps, Seal Claps, 10 Merkins, 6 Ranger Merkins, 6 Wide Arm Merkins, 20 LBC’s, 10 Left Leg Straight LBCs, 10 Right Leg Straight LBC’s, both Leg LBC’s, 10 APD’s, 10 TTPP, 20 Flutter Kicks, 10 Hello Dollys, 10 Rosalitas, 10 Freddy Mercurys

    Handshake Q – Bunch of random stuff. Pencil Rolls, Relay with Crabwalk, Triple Check, etc

    Announcements – none

    Prayer Request, none

    NMS – Offshore brought out an FNG. We had trouble naming him but eventually we settled on Slim Pickings

  • If a Bakers Dozen is 13, then what we do call 14?

    14 men gathered for a sweaty Heartbreak brought to you by YHC.

    COP in front of the school.

    Mosey to the Montessori School parking lot for Triple Check.

    Ascending Parking Space Merkins and WWII’s

    Triple Check # 2

    Touch a Tree

    Picnic Table Dips and Merkins

    Announcements – Crab Feast at the American Legion Post off Robious Road (in the back of Tarrington neighborhood) on Friday, August 1st from 4pm to 8pm. $55. Unlimited Steamed Crabs, Cold Beers, Hamburgers/Hot Dogs. Parking at James River High School and a shuttle will transport you back and forth. Here is the link: https://www.eventbrite.com/e/james-river-post-354-52nd-annual-crabfeast-tickets-1376822566359

    Prayer Requests – Fireman Ed, Roger Roger, Fudd’s sister – Mary, my M’s Cousins Daughter – Charlotte who went through Bone Cancer treatment last year and the Cancer is back and in her lungs. It doesn’t look good at the moment. Prayers for Charlotte, for the Evans family. Prayers for the Doctors and a treatment plan/option.

    NMS – Thank you for the opportunity to lead today.

  • Handshake from the Block

    12, wait, 13, gathered for Heartbreak Ridge this week. At 2000 hours Monday night YHC say an empty Q sheet and decide to sign up.

    Still dealing with a knee injury YHC wanted to keep the running to a minimum but still wanted to keep the tempo up, so YHC decided to grab the Mircoblock Coupons and see what pain they could bring.

    We had 6 Coupons so we partnered up (with one Throuple). Partner 1 makes the way up Heartbreak with the Coupon and does a set of exercises at the top, while Partner 2 does another set of exercises while waiting. Multiple rounds with multiple exercises.

    A few other things were done with various successfulness.

    Finish with some work at the Rusty Cage and some Mary

    Announcements – Lunch today at 1200 at Joes Hog Dogs at Innsbrook. Whitesnake is making the trip out to The Bridge on July 19th (Saturday after this one) and looking for Pax Members to make the road trip with him. Sober July and Squats/Plank Challenge this month, see Slack.

    Prayer Requests – Roger Roger, Fudd’s sister – Mary, YHC’s M’s Cousins Daughter – Charlotte, Texas Flood victims, Offshore lost his dog – Sally, on his M’s birthday, Sally was 8 and it was a sudden loss. Prayers for all.

    NMS – thanks for the patience of the Pax while YHC was riffing some smooth Q Jazz. Also, lots of respect int he Pax today.