Author: Shiplap

  • Any Day Now…

    5 W Dog All-Stars arrived this morning to see what YHC had in store for them. With the temperature perfect and no sign of YHC’s son coming this morning, here is what may have happened…

    Mosey to the Penny Stage to grab a coupon.

    COP

    SSHs x 20

    Don Quixotes x 10

    Helicopters x 10

    Dead Man Hang x OYO

    Arm Circles x 10

    Coupon Merkins x 10

    All warmed up, mosey with the coupon to the circle by the Amphitheater

    The Thang

    Dora Hundreds

    Timer runs around the circle with the coupon, while the following exercises are done:

    Bench Press x 100

    Curls x 100

    Shoulder Press x 100

    Coupon Swings x 100

    Calf Raises x 100

    Coupon LBCs x 100

    Put the Coupons back and mosey to the Rusty Cage for a Quintuplet Check

    Timer (P1): 15 Leg Raises on the Pull Up bars

    P2: Jerkins

    P3: Flutter Kicks

    P4: WWIIs

    P5: Dips

    Mosey Back to the Flag for a couple minutes with Mary.

    Numberama, Namerama, YHC took us out with prayer requests for BT’s daughter who is doing service work in Kenya and for YHC’s M with the arrival of our son any day now.

    NMS:

    Good to be out at WDog and lead this group! Always love this AO and great mumblechatter throughout with parenting advice the hot topic. Appreciate you guys offering any help we might need in the coming hours or days… Potentially the last beatdown before being a dad! Thank you for letting me lead and make it a great day!

  • Last Lap

    3 stretching enthusiasts woke up a tad earlier to get some Hot Broga in with the temperature 70 degrees with 100 percent humidity. With our Broga guru, Last Call on vacation, YHC stepped up to lead these men to find their inner self. Back, legs, shoulders, and wrists were the hot areas covered today to make sure our bodies were ready for the Ultimate Frisbee showdown. Good work today Oyster and House Party! Appreciate you guys letting me lead!

  • World Cup Preview 2022

    9 of USMNT soccer studs came out to Mary to get a scrimmage in before World Cup play begins. Hitchhiker led us in some stretching and then divided us into teams. A quick of recap of what transpired….

    The Golden Boot was given to Goldberg and Snuff, both delivered an arsenal of goals.

    Handshake and Upchuck were the Defensive MVPs with their defensive tactics on the football field translated well on the pitch.

    Hitchhiker wins best game plan with not alerting anyone when he decided to randomly switch teams.

    TYA wins best play of the game with his beautiful slide tackle on Shiplap. Textbook form and has the bruise to prove it now. It was worthy of being on Sportscenter’s Top Ten. You just can’t coach heart…

    With the wet field, many slips and falls were had (some more for others…), but fun was had by all. Luckily no injuries came about!

    Great idea and Q Hitchhiker!

    Numberama, Namerama, Hitcherhiker took us out.

  • Can You Feel It? Yup I can

    Four stiff men came in this morning looking to become loose as a goose before TryHard’s beatdown at NoToll. At this point, we are all broga experts, so a hot potato was called…

    Oyster led us off with some upper body stretches then passed it on to YHC for some lower back and hips. Last Call took it and continued with the lower body and ended with Chaplain bringing it home with some good ole pigeons.

    In the end we were all made whole.

  • Easter Came Early

    6 bunny loving fellas showed up to W Dog to see when murder bunnies will take place… YHC had a little surprise in store for them! According to the Easter Bunny here is what may have happened…

    Mosey to Penny Stage for COP:

    SSH’s x20

    Imperial Walkers x10

    Don Quixotes x10

    Helicopters x10

    Dead Man Hang

    Time to find some Easter Eggs… Grab a coupon (your basket) and travel around Dogwood Dell and search for the glow in the dark eggs. Each egg has an exercise for the Pax to complete. The following were:

    Murder Bunny x20 then 15 Block Merkins

    Block Burpees x10

    Curls x50

    Bench Press x50

    Shoulder Press x25

    Pull Ups/Chin ups x10 (1 Set Each)

    Coupon Swings x25

    Windshield Wipers x25 (2 Count)

    LBC’s x50

    Flutter Kicks x50 (2 Count)

    Squats x25, then Calf Raises x25

    Skull Crushers x15, then Dips x25

    Mountain Climbers x50 (2 Count)

    Lawnmowers x15 each arm

    Decline Merkins x10

    Shoulder Raises x 25

    Back to Flag

    Namerama, Numberama, YHC took us out.

    Prayer Requests for LabRat, Handshake’s Family, and DTH’s sister

    NMS:

    Thought I would get a little creative with Easter this weekend and with the abundance of eggs YHC has for his nephews…why not have F3 get to have some fun with them first? YHC showed up early and hid the eggs around Dogwood Dell filled with some nice gifts. I think the PAX enjoyed this beatdown! Couldn’t go without doing some murder bunnies especially just for BT, who scheduled himself out of town knowing they were coming… Good to meet Cane Pole from NC as he was here for work! A lot of great mumblechatter throughout which makes the workout even better! If you want to give your kids a basket, give them a coupon instead… Thank you for letting me lead, make it a great day!

  • Monday FUNday

    10 of F3RVA’s finest showed up refreshed and eager to start the week off right! According to the kid doing parkour at 5:25 this morning here is what may have happened…  

    Mosey up Satan’s Hill to Honeymoon’s house for COP:

    SSH’s x20

    Imperial Walkers x10

    Ukrainian Soldiers x10

    Helicopters x10

    10 Burpees OYO

    Stay there for some Dora Action

    Timer Runs to the Stop Sign and Back while completing the following:

    100- Squats

    200- Merkins

    300- LBCs

    400- SSH’s

    Keep the Same Partner for some Animal Crawls to the stop sign

    Timer will run to the stop sign then back to your partner

    1st Round- Bear Crawl

    2nd Round- Crab Walk

    3rd– Bunny Hops

    Mosey to the Club House for Dora 100s

    Timer will run from the clubhouse to the front entrance of the neighborhood. The following exercises were completed:

    100- Curls

    100- Bench Press

    100- Shoulder Press

    100- Coupon Swings

    100- Flutter Kicks (2 Count)

    100- WWIIs

    Hold the coupon over your head for the Six.

    Back to the Flag for 5 Minutes of Mary… American Hammers, Heels to Heaven, Hello Dolly’s, and then 5 Burpees OYO

    Namerama, Numberama, YHC took us out.

    Great numbers and workout today to start the week off right! Great to have Vagabond and Lumberg back out! Grateful for this group to keep pushing each other and take that energy out to anyone you see during the rest of your day! Thank you for letting me lead, make it a great day!

  • GRE or GED?

    7 of RVA’s finest made their way to this 70 and sunny day at WDog. It’s been a little since YHC has posted here during the week with temporarily living in Midlo. Just to make sure they don’t miss me too much, a beatdown was called. This is what may have happened…

    COP

    Long Mosey to take in the sights of Dogwood Dell, around the Carillon, passed Penny Stage (don’t worry we will see you soon), to the Amphitheater.

    SSHs x20

    Imperial Walkers x10

    Ukrainian Soldiers x10

    Don Quixotes x10

    Helicopters x10

    Arm Circles x10

    The Thangggg

    Stay in the Amphitheater, for some ascending incline merkins. 18 steps= 171 incline merkins

    Well we must go back down, this time Dips meaning 171 dips at the finish line.

    Mosey to Penny’s Stage and grab a coupon

    Triple Check

    Partner 1 (Timer)- Murder Bunny to the Fence and Mosey back

    Partner 2: Coupon Swings

    Partner 3: Bench Press

    Next Round

    Partner 1 (Timer 1)- Run to the Fence with coupon and back

    Partner 2- Tricep Extensions

    Partner 3- Curls

    Mosey to the Triangle

    Run to the bottom of the hill do 25 WWIIs and back to the top for 25 2-count Flutter Kicks

    Back to the Flag!

    Numberama, Namerama, Oyster took us out with an uplifting prayer to reach out to brothers we haven’t seen in awhile.

    Announcements

    Bone Thugs is planning a run on 4/15 at RAMM so be on the lookout for a Pre-Blast with more info!

    NMS:

    It was good to be at Wdog again and catch up with the guys I began with at F3. A lot of great mumble chatter as always with this crew between the difference of a GED and GRE and Hitchhiker transitioning from glamping to camping with the family, so wish him luck! Good luck to Bodos speaking at St. Michaels Catholic Church during their Lent series today. We got a little preview from Bodos on some potential jokes that will for sure warm up the crowd! Thank you for letting me lead today! Make it a great day!

  • Please raise your hand

    11 skipped the fartsack this morning to start their week off right at THE glorious Satan’s Hill. As always it was Sunny and 70, for another beatdown. This is what may have happened…

    COP

    SSH’s x 20

    5 Burpees

    Helicopters x10

    4 Burpees

    Imperial Walkers x10

    3 Burpees

    Don Quixotes

    2 Burpees

    Arm Circles

    1 Burpee

    The Thangggg

    Suicides to the First 4 Mailboxes on the Left

    1st Mailbox- 25 Merkins

    2nd Mailbox- 50 Shoulder Taps

    3rd Mailbox- 75 Mountain Climbers

    4th Mailbox- 100 LBC’s

    Mosey back down to grab some coupons..

    Triple Checks

    Partner 1 (Timer): Run to the clubhouse and 5 jerkins

    Partner 2: Bench Press

    Partner 3: Curls

    Partner Leg Raises- 2 sets of 25 reps

    Partner 1 (Timer): Bear Crawl to Florence’s Truck and Back

    Partner 2: Shoulder Press

    Partner 3: Calf Raises

    Put the Coupons back and Partner Up for some Dora

    100- WWIIs

    200- Carolina Dry Docks

    300- Flutter Kicks

    Partner Bernie Sanders to the curb by the clubhouse and run back

    Short Mosey Back to the Flag for some time with Mary IC: LBC’s, Heels to Heaven, American Hammers

    Numberama, Namerama, YHC took us out

    NMS

    Being a temporary resident in Midlothian until May 7th, YHC felt like it was time to lead and Satan’s Hill gave a good opportunity to give a beatdown. YHC mentioned one disclaimer and that was if you had a different suggestion to an exercise please kindly raise your hand and I would take it into consideration… YHC didn’t take any suggestions. Good work by everyone and way to push through! Thankful for you guys, make it a great day!

  • A Burpee Timer?

    4 WDog Regulars showed up to a cool and beautiful morning to see what was in store today. The following may have happened…

    Mosey to the Penny Stage to grab a coupon then bring to the Amphitheater.

    COP

    SSHs x20, Helicopters x10, DQs x10, Imperial Walkers x10, Plank Jacks x10, Merkins x10, LBCs x20

    The Thang…. 100’s!

    Partner Up (very easy with 4). Timer does 10 Burpees then next round 50 SSH’s. Repeato until the following exercises are complete:

    100- Coupon Bench Press

    100- Coupon Shoulder Press

    100- Coupon Rows

    100- Coupon Curls

    100- Coupon Swings

    100- Coupon Squats

    100- Coupon Calf Raises

    100- WWIIs

    100- Plank Jacks

    Return the Coupons back to Penny then Mosey back to the Amphitheater for 2 rounds of 25 Dips and 25 Flutter Kicks. Back to the Flag for 10 more Burpees OYO and some time with Mary.

    Numberama, Namerama, YHC took us out.

    Announcements

    Vinny is Qing the Bridge Saturday. If you haven’t been, I recommend you make the trip. It will be an awesome workout, but more importantly a powerful experience with the PAX members that stay there.

    NMS

    YHC’s plan was to deliver a solid beatdown and keep everyone dry. With the mumble chatter during and after I believe that was accomplished. I think we were all in agreement that shoulder presses and calf raises were the toughest. All in all, around 70 Burpees and 300 SSH’s were done by each PAX member along with the 100’s. This is a workout I will bring out again. Thank you for letting me lead! Make it a great day!

  • Bangin’ Protein and Weights

    5 of Richmond’s finest showed up wondering what destinations were in store on the field trip when YHC picked up the Q. Trying to keep them on their toes, this is what might have occurred…

    Mosey around the circle then down to the Amphitheater stage.

    COP

    SSHs

    Imperial Walkers

    Russian Soldiers

    Helicopters

    Copperhead Squats

    Stay at the Amphitheater for some 11’s

    Exercises were burpees at the bottom and dips at the top

    Mosey over to Penny Stage, to check on our coupons

    50-Block Shoulder Press

    50- Block Curls

    50-Block Chest Press

    25- Block Merkins

    Mosey over to the Field for some Dora

    50-WWII’s

    100- Carolina Dry Docks

    200-Flutter Kicks

    300- LBC’s

    Partner runs half the field and back.

    Back to the Flag for 15 Chuck Norris’s OYO, Numberama, Namearama, YHC took us out.

    Announcements:

    • Still need 3 more volunteers to join Corned Beef, DTH, and Hitchhiker for the ramp build on 2/10
    • Break Breading filled up until May! Nice work by everyone that has signed up thus far!
    • Discussed possible trip down to the Bridge, Saturday 2/19

    NMS:

    A lot of great mumblechatter this morning, which is usually the best with a small group! From NFL games this past weekend, basketball practices, fitness journeys, to kids getting stronger at an early age, which Swirly reminded Hitch he is a “grown ass man.” Keys words and delivery were on point! Prayers for Faceplant as he recovers from an ankle injury following Sunday FunDay. Great workout today guys, thank you for letting me lead!