Author: Kubota

  • Masonry 101 at WDOG

    16 aspiring Brick Masons took on WDOG this morning to perfect their skills at the art of Masonry.  As soon as conditions became 70 and sunny at 5:30am, YHC’s tailgate was dropped and coupons were acquired.  Let’s Mosey!

    Mosey around to the far end of the Carillon field for:

    COP w/ coupons!  All in cadence

    Arm Circles  x 5 big/5 small forward/backward

    Helicopters x 10

    DQ’s x 10

    Russian Soldiers x 10

    Copperhead Squats x 10

    Hand Release Merkins (HRM’s) x 10

    Place coupons down on ground to give them a rest.

     

    Mosey to Amphitheater for:

    Escalating Incline Merkins

    1 on first step, 2 on second step, increase by one all the way to 18 on top step.

    De-escalating Dips

    18 on top step, 17 on next step, decrease by one all the way to the bottom.

     

    Mosey back to Carillon field and reacquire your pair of coupons for:

    The BEAST with coupons in hands

    6 Rounds, 6 BIG CONES, 6 exercises at each cone.  Plank up in between rounds to wait for the Six.

    Round 1: WW2’s

    Round 2: Scorpion Dry Docks

    Round 3: V-Ups

    Round 4: Dive Bombers

    Round 5: Capt. Thors

    Round 6: Diamond Merkins

     

    Mosey back to Shovel Flag for:

    COT, Numberama, Namearama and YHC took us out.

     

    Announcements:

    CSAUP is upon us.  Think about tapering, sleep schedule, etc, etc.

    Slurpee has Breaking Bread next Sunday, April 22nd.  YHC is helping, but we need at least one more, please.

    2.0 friendly Roller Coaster this evening at the top of Hillcrest at 5:30pm.

    Please keep Lab Rat’s father in your prayers!!

     

    NMS:

    Since CSAUP is upon us, YHC thought it would be a good idea to change things up a little and rest the lower body and concentrate on the upper body.  To make things more interesting and somewhat fun, YHC decided to incorporate coupons into most of the workout.  YHC had planned some Rusty Cage fun, but time ran out.  Maybe next time!

    There was much mumblechatter from Lab Rat and from a (sans gloves) TYA.  During the Beast, YHC overhead a couple PAX trying to decide whether a certain number was still considered a prime number.  Not sure what that was all about.  Whoever was running the Beast right by the cones was absolutely “killing it”!  Correct YHC if YHC is wrong, but YHC thinks it was Circle K.  YHC was trying to keep up with him to no avail!

    YHC also heard some discussion about Hardywood’s new group of Groupies at No Toll.  YHC did not get a chance to get the details, but  YHC is sure that it was a funny story!

    YHC could hear one or two of the PAX hitting their coupons together throughout the morning trying to play a tune.

    YHC would like to let TYA know that the bricks are available for his next project or for repairs to MARV’s house.

    Way to work this morning gentlemen!  That was impressive!

    YHC will see some of you this evening and the rest of you at CSAUP!

    “Time to taper” -Lockjaw

    Have a great Wednesday all!!

    Kubota

     

     

     

  • March comes in like a Lion!

    13 strong, willing and able posted at 45MOM on this awesome first day of March.  Shakedown’s shovel flag was planted and 5:30am, off we go!

    Short mosey through the neighborhood north of school to prepare for Lockjaw’s windy RAMM run tomorrow in which he will have the wind to our back the whole time.

    COP:

    Helicopters x 15

    DQ’s x 10

    Russian Soldiers x 15

    Imperial Walkers x 15

    LBC’s x 15

    Crab cakes x 10

    Merkins x 10

     

    Mosey over to tennis courts for…

    4 Corners Escalator:

    1st corner – 10 merkins

    2nd corner – 10 merkins, 20 two count Freddy Mercuries

    3rd corner – 10 merkins, 20 two count Freddy Mercuries, 30 Monkey Humpers

    4th corner – 10 merkins, 20 two count Freddy Mercuries, 30 Monkey Humpers, 40 Dwight Howards on fence

    What goes up must come down…Reverso the above.

     

    Head over to grass strip by tennis courts for…

    Doracides:

    Partner up.  First partner runs to cone one and performs 1 burpee, back to baseline and then down to cone two for 2 burpees, back to baseline and then down to cone three for 3 burpees, back to baseline and switch with partner.  Exercises at baseline were 100 v-ups, 200 Carolina Dry Docks, 200 SSH’s

     

    Head over to basketball courts for…

    Triple Check:

    Partner 1 – Butt Kicks down to the fence and High Knees back

    Partner 2 – Captain Thors

    Partner 3 – Peoples chair on school wall

    Two Rounds

     

    Partner up for:

    2×25 PLT’s each partner (straight legs, try not to touch ground with feet)

    10 Plerkins each partner

    Mosey back to flag for 3 burpees and done.

     

    YHC took us out with a few words and we all prayed the Lord’s Prayer together.

     

    NMS:

    YHC was not as nervous for this Q as he was for his VQ a couple weeks ago and actually slept well last night.  YHC and Slurpee arrived to the AO extra early to set out cones and secure the AO.  AO had already been secured by none other than Swirly!  YHC thought he may arrive before Swirly because of the setting out of the cones, but to no avail.  Big Blue was parked with headlights on!  Lockjaw made a rare post without being the Q which has brought his Q ratio down probably a half of a percentage point.  YHC tried to work all parts of the body this morning, hopefully he succeeded.  Yes, that was a lot of Carolina Dry Docks!  YHC forgot to audible on the triple check to go from three rounds to two. Apologies.  Vinny posted again for the third time during his first week. That is great, man!  Keep coming back!

    Announcements:

    Breaking Bread is open for March!

    Please think about and pray for TYA and his support team as he takes on the 100 miler this weekend!

    If you want to Q Dogpile, you better sign up now!

    In looking at #bigdata last night, I noticed 51 posts for Swirly for the first two month this year!  WOW!  On track for over 300 this year.  Great job!

    WAY TO WORK, GENTLEMEN!!  GOOD JOB!!

    See you in the gloom!

    Kubota

     

     

     

  • Breaking Bread and BBQ

    YHC along with Oyster and Spike visited the Medical Respite this evening and had a bit of fellowship and faith with some of the less fortunate among us in RVA.  There were eight wonderful people there that we blessed and fed a meal of BBQ (beef and pork), coleslaw, baked beans, rolls, dessert and beverages.  Everyone enjoyed themselves and we had great conversations with them.  YHC’s 2.0 asked him if he could go help, but due to age restrictions, he could not.  I’m just glad that my 5 year old son knew that I was going to help feed some people that have been down on their luck and that maybe one day he would do the same.  It was also nice that most of our nano-regions were represented tonight!  If you have not helped with this program before, please be sure to volunteer.  The Q sheet is blank for the next few months, so please be sure to sign up.  You will not regret doing this!!

    Thanks!

    Kubota

  • Asphalt and Concrete Only

    Alternate Title: “Q HAS TIMEKEEPING ISSUES”

    16 pre-dawn warriors decided that the comfort of the fartsack was no match for the determination and dedication of bettering themselves physically, mentally and spiritually.

    This is what went down:

    COP:

    Helicopters x 15

    Don Q’s x 10 (Saab speed)

    SSH x 20

    Russian Soldiers x 10

    Imperial Walkers x 10

    Merkins x10

    Crab cakes x10

    LBC’s x 10

     

    Thang:

    Four Corners on the Asphalt Abyss

    1st corner: 2 count Freddie Mercuries

    carioke to…

    2nd corner: Burpees

    broad jump to…

    3rd corner: Jump Squats

    carioke to…

    4th corner: WW2 sit-ups

    broad jump back to 1st corner

    3 rounds @ 10 reps/20 reps/30 reps each except Burpees (5/10/15)

    Plank-o-rama for the six.

     

    Mosey to Asphalt Hill for…

    Jacob’s Ladder with Clockwork Merkins

    Bear Crawl up to top of hill and perform 1 merkin at one o’clock

    Crawl Bear down to bottom and perform 2 merkins at two o’clock

    Repeat all the way to twelve o’clock.

    Al Gore when finished

     

    Mosey to cafeteria wall for Triple Check

    Partner one does Dwight Howards on wall

    Partner two does LBC’s on concrete

    Partner three runs the bus loop

    Three Rounds

     

    People’s chair to wait for the six

    BTTW, then 10 Chicken Peckers OYO, then BTTW for a nice slow 10 count from Wedding Singer

     

    Mary:

    Hello Dollies

    Heels to Heaven

    Rosalitas

    Hold six inches for a 20 count

     

    Finale:

    Merkin Ring of Fire

    5 Burpees OYO

     

    Number-rama

    Name-a-rama

    YHC took us out with a prayer of thanksgiving for this day and for the brothers of F3.  Lifted up the families of Fudd, Lockjaw, Sippy Cup and Circle K.

     

    NMS:

    YHC started to get worried about the condition of the AO right after Dogpile Saturday when the current monsoon that we are having began.  YHC and Lowery (not an F3 name), YHC’s faithful four-legged 2.0, moseyed up to the AO on Sunday afternoon during a break in the weather.  The field was only suitable for Labradors that love to swim!  YHC had some exercises planned for the field using his BIG CONES, but other plans had to be made.

    16 is one PAX short of tying the record at Hoedown.

    Slurpee and YHC showed up early to the AO because of YHC’s anxiety with EF Hutton already there and ready to go.  Then the cars started rolling in.  I had been expecting a small group and what I got was a large one.  Never underestimate the dedication of your fellow PAX!!

    YHC’s cheap timekeeping device stopped working during Mary and a guess was made after Mary was over that it was 6:15.  YHC called out Number-rama and was quickly told that we had 5 minutes left.  Thus, the Merkin ring-of-fire and Burpees.  YHC also learned that when you Q, 45 minutes seems like an hour!

    YHC was relaxing on his couch Sunday evening when all of a sudden the Tweets came in!  A couple of the PAX(Honeydo and Splinter) tweeted that YHC would have a hard time sleeping last night and that he would be practicing the workout in his head all night.  YHC actually slept well until 3:45am when he woke up and laid there not wanting to miss the alarm clock.

    YHC would like to thank everyone for their support and encouragement!  I had a great time and will be putting my name on the Q sheet today for future workouts!  I also want to thank Keymaster for getting me involved in my first F3 workout in October, but it is the rest of you that have kept me coming back!!

    Have a great Monday!!