Author: Pucker

  • Welcome to Gerryworld!

    At 5:28 it seemed this may be a solo workout but out of the gloom appeared a second pax – Stonks, recent keeper of the flame for the WDog AO. Stonks was ready for a challenging start to his day but instead was indoctrinated into the “respected” Gerryworld! This is how it went down…

    Mosey to the front of the Carillon for a little history on the Carillon itself and some light stretching. But also some helicopters, arm circles, Imperial Walkers and merkins.

    Mosey to field and together run to far end stopping at every other tree for 3 squats. Return to start stopping every other tree to do 10 flutters. Take a vitamin and then perhaps rest a moment.

    Mosey to Carillon for a mini Dora. 50 merkins, 100 heels to heaven, and 150 lunges. Partner does exercise while other runs up and around the Carillon. Audible to 100 lunges as YHC had had an enough of those.

    Mosey to circle by amphitheater and do polar bear / lunge alternating to top of amphitheater. Down to bottom of amphitheater and climb up each ledge and alternate 5 incline merkins on one and 10 LBCs on the next all the way to the top. Mosey to benches near dog park to finish up with box jumps, decline merkins and Step Ups. Then mosey back to the flag for a nap.

    NMS: Appreciate Stonks letting me lead and following my lead however slow it may have been. We had a clear sky full of stars and perfect temps. Always a great day at WDog!

  • What rain?

    Always 70 degrees and sunny. YHC and Hitch enjoyed a walkabout at WDog running down to the toll booth parking lot where we did a basic WARMARAMA. Mosey up into the very nice neighborhood…partner up and run the circle while partner performs Merkins, then another round with LBCs. Mosey up to circle by Carillon for alternating Polar Bears and Lunges. WWIIs up on the Carillon then mosey back to the flag. A fair bit of running, but the humidity was there.

    Keeping WDog AO alive!

  • Road Rage and College Oh My

    Seven strong emerged from the gloom to reinvigorate this venerable AO. Two walkers and five boot campers, including one downrange from Atlanta (“W”). It went like this…

    Mosey to front of Carillon to warmup including dead man’s hang, SSHs, Don Quixote’s, Helicopters and Imperial Walkers. Sufficiently warm, we moseyed to the Carillon itself and formed two groups – one ran up and around the Carillon while the other group did Flutter Kicks. Five rounds of this seemed enough.

    Mosey to the circle by Pump House Drive and then alternate two exercises around the circle – Five Polar Bears followed by 10 Lunges, then repeat until done. We had a brief visit from two of our 2 wheeled F3 friends as they came by the Carillon.

    Mosey past the Carillon where “W” saw a Seal Team group working out. “W” jokingly, but correctly, referred to them as a “rival gang”. If Swirly had been with the boot campers it might have gone down like that. We quickly explained the disadvantages of Seal Team and moved on to the Ampitheather.

    Starting from the bottom by the stage, perform 5 incline Merkins on one rise, then move up to the next and perform 10 LBC, repeat all the way to the top. Having not had enough of the ampitheater, we then had one group do an exercise at the top while the other group ran around the ampitheater. Exercises were Squats, Merkins and American Hammers.

    With a little time left, but not enough to get down to the rusty cage YHC took the group to a rusty bench toward the Nickel Bridge end of the parking lot for some step ups and decline Merkins. This took us to time as we moseyed back to the flag and regrouped with the walkers.

    Hitch shared that a pickleball tourney is coming soon in June. BT is looking forward to hip replacement surgery in July.

    The walkers had a pleasant stroll for the most part until some angry soul came upon them on the road and instead of allowing them time to move aside, the driver accelerated and laid on the horn. What is this…New York? For the boot campers, the discussion was largely focused on college the application and acceptance process and the craziness that kids go through today.

    YHC took us out. Thanks for letting me lead boys.

  • Go Solo, Go Slow…No Rollers

    After some ample time on the IR and on travel the past two weeks, YHC is trying to ramp back up. Walking then running and now Boot Camp! A beautiful morning but at 5:30 it appeared I’d be solo. Which was fine as I knew I’d be slow.

    Warmup by the Carillon – dead man’s hang, Don Quixote’s, arm circles, IWs

    Mosey to the field in front of the Carillon for some 11s – copperhead squats and merkins.

    Mosey to Carillon – 20 LBCs, then a lap up the steps and around the Carillon. Repeat 5 times.

    At this point, a Richmond City Police car rolled up slowly with the blue lights on in the circle. Not sure if they were there to check out the Carillon and the report of some crazed individual running around it. In any case I gave them a wave and carried on.

    Mosey to Pavillion – starting at the bottom and alternating at each step doing 5 incline Merkins then 10 Step Ups all the way to the top. Rollers were still in their car in the circle so I moved on.

    Mosey’d to the shelter to do some lunges, karoake and then some ab work (flutters and APDs) before finishing up

    Looking forward to getting back out to boot camps and runs – see you in the gloom!

  • First there was one…then there were two

    YHC arrived at the AO wondering if it’d be a solo workout. Luckily for YHC, Oyster “mis-timed” his arrival at First Watch and made the executive decision to go to WDog. Without a pre-determined Q on the sheet, I led the party of two for the following…

    Mosey to front of Carillon for warmup: SSH, IWs, Dead Man’s Hang, Helicopters, Arm Circles and Don Quixotes. Given the warmer temps, that was sufficient to warm us up.

    Mosey to the field in front of the Carillon for 11s. Merkins and Squats across the field.

    Mosey back to the Carillon steps for a Dora. 100 Merkins, 200 LBCs and 300 SSHs while partner runs up the steps, around the Carillon and down.

    Slow mosey to the traffic circle by Dogwood Dell amphitheater – start at top and do 5 2 count flutters at each level down to the stage. Start at bottom and do 5 incline Merkins at each level until getting to the top.

    Mosey back to flag and finish with some ab work and Merkins. Nice temps and nice morning for a workout. Thanks for letting me lead Oyster!

  • No Crossfit Here

    Despite a WDog regular opting for early morning Crossfit over F3 Bootcamp, the band marched on. Three hardy, well weathered souls who enjoy cooler (and preferably dry) weather gathered for this edition at this historic AO. Upon arrival, YHC took the Q and off we went.

    Mosey to front of the Carillon to warmup – Dead Man’s Hang, Helicopters, Arm Circles (Fwd/Bwd) and SSHs to get the blood flowing. YHC was not in town to enjoy the Carillon steps based worked last Saturday now that they are open but decided to open this workout there. Three being the number of the counting, we executed a couple of rounds of a triple check. Round 1: Flutterkicks, Squats and pacer runs up the stairs, around the Carillon and back down. Round 2: APDs, Lunges and same for the pacer.

    The trio moseyed to the circle near Rugby Road to then polar bear from one light to the next, then lunge from one light to the next, alternating at each lamp post. One round of that seemed enough. Mosey to the sunken field in front of the Carillon for 11s. Mountain climbers and jump squats.

    The triumvirate moseyed to the bottom of the amphitheater. From there we executed 5 incline Merkins at one rise, then 5 Dips at the next and then 5 LBCs at the next and repeato to the top. To begin the warm down we went to the circle by the amphitheater and did Bernie Sanders from one lamppost to the next then lunged one post to the next, alernating around the entire circle.

    The Triad moseyed back to the flag for a round of ab exercises called out by each including Flutterkicks, Heels to Heaven, Rosalitas, WWIIs, APDs and wide Flutters.

    YHC took us out. Breaking Bread is open for 11/23. And the annual TYA Thanksgiving workout is on Thanksgiving Day at Mary Munford.

  • 2AM Wake Up Call

    A lucky 7 arrived amidst nearly identical conditions to the F3 mantra – 70 and sunny. YHC was up at 2AM for a work call so had ample to plan the workout – but didn’t. As will be obvious in this array of very familiar exercise options at 45MOM.

    Mosey to front of school for COP – dead man’s hang, SSHs, Don Quixotes, Helicopters, Merkins and Flutters.

    Mosey to Blacktop for a Triple Check – Balls to the Wall, LBCs and runner Karaoke’s to fence and back.

    Mosey to big field – starting at one end of field, at each tree perform an exercise. Round 1 5 squats, Round 2 5 Merkins, Round 3 10 LBCs. This was once called 11s when we had 11 trees along Cary but with so many now cut down who knows what the right number is. YHC in his sleepy mode did not bother to count.

    Mosey to monkey bars and circle up in an incline plank position. One of the PAX does 5 pullups while others are doing incline Merkins. 2 Rounds

    Mosey to tennis courts for suicides. Round 1 – run to other side of first court and do 1 burpee, run back, run to far side of second court and do 2 burpees, run back, …until the fourth court. Round 2 – same suicides but with 5, 10, 15, 20 squats.

    Mosey to the Pavilion and partner up. One partner does 10 Pole Smokers while the other does Lt Dans. We did 3 rounds and time was up.

    Numberama, Namerama, announcements and YHC took us out. Appreciate being a part of this group – why else would I come out so early for a group workout after being up the previous 3-4 hours on a work call unless it was something rewarding and enjoyable. Enjoy in the summer weather in January!!

  • Tarasov’s Tactics

    Nine strong came out to enjoy the balmy conditions (relative to yesterday) and start their day off right. 7 boot campers and 2 walkers enjoyed the 70 and sunny weather. Here’s how it went down…

    COP: Jog out a block and back to warm up, then circle up by school. Dead Man’s Hang, SSHs, Don Quixotes, Arm Circles, Helicopters and finally side elbow planks.

    Mosey to the blacktop for a Triple Check of People’s Chair, Plank with Spider man stretches and run out to the fence and Bernie Sanders back. This warmed the group up so much we decided to do 5 rounds instead of the customary 3.

    Mosey to the tennis courts. Here began the exercises that took inspiration from what is called “Dryland Training” in the Ice Hockey community. Otherwise known as boot camp training to most. The Russian National Ice Hockey team’s coach Anatoly Tarasov employed these training tactics in the 50s and 60s for a team that dominated international ice hockey at the time.

    First exercise: Bridge Rolls. Start in a plank position, raise up hand and leg on one side, rotate over to crab cake position, rotate over again back to plank and continue for 5 rotations, then rotate back to start point. We did 3 rounds of this.

    Second exercise: Partner Stand ups. Partners sitting toe to toe lock arms and stand up, and then down together in unison, slowly and in balance. Repeat 10 times. Then sit back to back, lock arms and standup in unison, slowly and in balance. Repeat 10 times.

    Third Exercise: Compass Point Jumps. Starting from a center point, Jump with both feet together forward then back to center, then backward and back to center, to the right then back to center, then left and back to center. Do this 5 times. Then do 20 LBCs and wait for the six. Repeat 3 times as a group.

    Fourth Exercise: Sprint Box. On one half of a tennis court, starting in one corner sprint from baseline to the net, do crossovers to far side of net, Bernie Sanders back to baseline, do crossovers the other way back to starting point. Repeat 3 times. Crossovers are basically high knee steps, crossing your one foot over the other in one direction. Common ice hockey drill.

    Mosey to the street and line up for an Indigenous People’s run – up to Cary then back to Pavilion with anchor man sprinting to the front of the line.

    At the Pavilion, partner up for Hop and Catch. Partners hop from one foot to other, tossing a ball (lacrosse ball in this case) to each other throwing/catching with one hand. If the ball falls to the ground, partners do 10 dips each. The final “dryland” training exercise was Zig Zag Skaters – hopping from one foot to the other, going as wide as you can and landing/balancing on that one foot only alternating feet. Group did this together for 20 reps.

    Mosey back to parking lot to finish with a ring of fire of Merkins.

    Numberama, Namerama. YHC was stuck on Wednesday and announced a HHDH that had already occurred. Bodos pointed out we’d need a time machine to attend which always brings in interesting time travel dilemmas. YHC took us out

    Thanks for letting me lead. Hope everyone had a little fun as well.

  • Concussion Protocol Avoided

    8 Hardy Souls arrived to find perfect conditions of 70 degrees and sunny for a solid start to their day. Here’s what transpired…

    COP – 56 SSHs, Dead Man’s Hang, 14 Imperial Walkers, 14 Arm Circles, 14 Don Quixotes and 14 Ukrainian Soldiers.

    Mosey to the blacktop for four corners – only thing missing was Fudd and his dislike of this particular exercise plan. In his honor we did 4 rounds of the following – 14 LBCs, 14 Merkins, 14 Flutter Kicks and 14 Crab Cakes. One member of the pax mumbled about repetitive exercises but to no avail.

    Mosey to the field for a version of 11s (or 10s) depending on how many trees you think are on the Cary Street side. Whatever the number, we performed 5 exercises at each tree. Three rounds of this – one doing jump squats, one doing hand release Merkins and one doing mountain climbers. That got the PAX breathing hard.

    Mosey to the pavilion and partner up. Partner 1 performs 14 pole smokers while partner 2 does Lt Dans. Four rounds of this were executed. One member of the pax initiated his approach to the pole perhaps a bit too quickly but luckily was wearing his foreskin head cover that averted any serious injury. No need for concussion protocol.

    Numberama, Namerama and Prayer. Hitch’s M is due with their third child in June. He is prepping for that and for his mother and his mother-in-law coming to town. Prayers for him.

  • Off-Campus Trip

    10 Strong gathered at Mary to start their day off right. Two walkers and eight boot campers. YHC took the campers off-campus to a favorite locale near Mary – Reveille.

    Mosey to the blacktop to warmup – dead man’s hang, Don Quixote’s, Helicopters, Imperial Walkers and SSHs.

    Mosey up Willeta and Ashlawn to the back gate entrance to Reveille. Made a couple of stops on the way to do 20 LBCs then 5 burpees. Mosey to front of church for a Dora. Construction on the driveway didn’t deter the group. Dora consisted of 100 Merkins, 200 Flutters and 300 Squats as partners Bernie Sanders around the circle drive. Top off with a bit of stretching.

    Mosey to back of church for a triple check. Dips, hold legs at 6 inches and run around the lot. Mosey up Antrim to Kingscrest on way back to flag. Along the way stop for 20 Mountain Climbers, 20 WWIIs and 10 Lt Dans and done.

    Another beautiful fall morning and welcome to Mahyem from VA Beach/Chesapeake area.

    Announcements: Memorial Beer Mile at Faceplant’s this Saturday.

    YHC took us out. Thankful for this group and thinking of the many of us who are in “the sandwich” caring for kids while also having to care for our parents. Enjoy the time while you have it.