Author: Shiplap

7 warm and fuzzy fellas arrived at W Dog to get the hardest part of their day over with. According to the deer strolling through , this is what might of happened…

Mosey to the pump station to get warmed up

SSH’s

Helicopters

Don Quixote’s

Imperial Walkers

Merkins

Quick Mosey over to the hill with alternating 10 Merkins and 5 Burpees at each light pole

Mosey over to the bottom of the Triangle

Bear Crawl the entire way up the hill with exercises in between

¼- 25 WWIIS

½- 50 Flutter Kicks (2 count)

¾-  75 LBC’s

At the top- 100 Mountain Climbers (Single Count)

Mosey over to the Rusty Cage for a Triple Check

P1- Timer, Run to fire hydrant and back

P2- Pull Ups

P3- Dips

Mosey over to Penny Stage to grab some coupons

Shoulder Press, Curls, Bench, Skull Crushers, Squats, Coupon Swings

Back to the Flag for Numberama, Namerama, YHC took us out

Announcements

Ramp Builders needed next Tuesday, sign up via monthly challenge sheet, Thank you Corned Beef!

Breaking Bread sign up, already have spots filled up until May which is amazing! Thank you Upchuck for continuing to organize this!

Vinny is Q’ing Dog Pile this Saturday!

A lot of great mumblechatter this morning on our field trip between Hitchhiker possibly now being promoted to Head Coach of his son’s basketball team, to myself also coaching in that league with a different team with no kids yet (until July), and finishing off with a great Bodo’s story on his “Uber” services with the Richmond Football team. If you haven’t heard it, I am sure Bodos will love to tell it again! Great to see Snuff post at W Dog with all of us! Have a great day!

7 strong came out to a beautiful and wet morning at W Dog for a pre-Christmas beatdown. After listening to some mumblechatter before 5:30 rolled around, YHC decided to switch some spots up to make sure the PAX remained dry, but still feel some pain. Here’s how it went down….

Mosey over to the Penny Stage to grab a coupon to bring it over to the amphitheater.

A quick warmerama:

SSH x 20

Helicopters x 10

Arm Circles x 10

Cherry Pickers x 10

The Thang:

Triple Check

Round 1

P1: Lap around the Amphitheater

P2: Curls

P3: Shoulder Press

Round 2

P1: Bear Crawl up the left side of the stage and then crab walk down

P2: Coupon Press

P3: Windshield Wipers

Mosey Back to drop off the coupons and then mosey to the bottom of the hill at the Triangle loop

Suicides

Run 25 yards and do 25 squats, run back

Run 50 yards and then 50 American Hammers, run back,

Run 75 yards and then, 75 LBC’s, run back,

Run 100 yards and then, 100 SSH’s then hold for the six.

Mosey back to the flag for Numbers, Names, Announcements, and YHC took us out.

Announcements:

HDHH Today at Final Gravity at 5:45

Corned Beef is organizing ramp builds for the new year, check out his post for details

NMS:

YHC was hoping for more dry surfaces this morning to make more of field trip for the workout but had to adjust and still made for a great workout! A lot of great chatter afterwards with talking about kids and Christmas, which eventually led to the college experience at VMI versus every other college. Props to Ripcord for posting at Wdog a lot sooner than we all expected after the birth of his twins! Thank you guys for letting me lead! Make it a great day!

YHC showed up eager to see everyone, some cars were pulling in and passing me around 5:20 and had me thinking it was going to be a good crowd at WDOG, but turned out to be a running group. 5:30 hit and no one there, YHC was dealt a loner AO today, but still ready for a beatdown. Here is what went down…

Warm up

A quick 1.5 mile run around Dogwood Dell to the Penny Stage for some Arm Circles, Helicopters, and Don Quixote’s IC

Grab a coupon and did the following exercises:

Bench x 50

Curls x 50

Shoulder Press x 50

Swings x 25

Murder Bunnies x 20 then mosey back

Squats x 50

Windshield Wipers x 50

WWIIs x 25

Merkins x 10

Mosey to the Rusty Cage

10 Pull Ups then a lap around the fire hydrant x 3

Mosey to the Amphitheatre

Box Jumps x 20

Dips x 25

LBCs x 30

Repeatooo x 3

Still some time left for a mile around eventually back to the flag!

NMS:

I haven’t seen WDOG empty before, but still a solid workout! Definitely had to audible a little bit with no partner but will save that for next Q! Still set the tone for F3 as Seal Team was pulling in! SYITG!

6 beasts showed up to W Dog on a crisp, but sunny and 70 degree morning ready to show the Seal Team that Dogwood Dell is F3 territory. Here is what is said to have happened…

COP

Dead Man Hang x 10, Arm Circles x10, Helicopters x10, SSH x10

Grab a Coupon and Mosey on over to Hitchhiker’s Triangle

2 rounds all with the coupon, increase reps by 5 on 2^nd go around

Lunges to Stop Sign

10 Merkins

Down the hill, 15 Shoulder Press

Up the Hill, 20 (2) count Flutter Kicks

Mosey to the Penny Stage for Triple Check

P1: Murder Bunnies x 10 then run back

P2: Bench Press

P3: Curls

Mosey to the Amphitheater

Ascending Incline Merkins up the steps until you get to 15 then back ascending dips as you go back down

Mosey to the Field

One person bear crawls side to side, while the group does a variety of ab exercises. Those included LBCs, WWIIs, Reverse Crunches, V Ups, Freddy M’s, and Flutter Kicks.

Mosey Back to the Flag in time for….

5 Burpees OYO, then to honor the newly appointed Doctor Bodos PICKLE POUNDERS until time ran out!

Numberama, Namerama, YHC took us out.

NMS

RVA Convergence on Memorial Day at the Tredegar Ironworks at 7am sharp.

Breaking bread – With summer approaching we need to fill some slots in June, so please sign up for this great event!

Tomato Run tomorrow will be meeting at the BW3 on brook road near 295 next to Technology Park Drive (road between Best Buy and Papa Johns).

A lot of great mumblechatter throughout with Bodo’s giving us a breakdown on his special day yesterday, the best Key and Peele skits (highly recommended to watch if haven’t), and how painters make most of their money of the year hanging Christmas lights. Congrats again to Bodos for completing this long and worthy journey of being called DOCTOR Bodos! Everyone will celebrate by doing pickle pounders before they go to bed…

Thank you for letting me lead today, always an honor!

4 determined men woke up and ready to take on everything Wdog has to offer (everything outside the fence). Here is how it went down:

Mosey to the Courtyard pass Burpee Row for COP:

SSH x20

Squats x10

Helicopters x10

Arm Circles & Reverso x10

Don Quixote x 10

Merkins x10

Imperial Walkers x20

Mosey up to around the stairs for Quadruple Check (or more like Triple Check, but with 4 people)

P1: Run Stairs Twice

P2: Merkins

P3: LBC’s

P4: Flutter Kicks

Mosey Back to Burpee Row

3 Burpees for Every Lightpole on the way back and end at the Field

Four Corners (Twice)

1^st– 10 Merkins

2^nd– 20 Squats

3^rd– 30 Carolina Dry Docks

4^th– 40 American Hammers

Mosey to the Stage for some Coupons

We did the following exercises IC twice:

Curls x10

Shoulder Press x10

Merkins x10

Bench Press x10

WWIIs x10

Back to the Flag!

Numberama, Namerama, YHC took us out!

Announcements

Blood Drive, BRR, and Daville Relay Race

NMS

With Swirly alerting us he wasn’t going to be there this morning; it was nice to pull in and see BT standing there and finally back from his month-long vacation in the Bahamas… One was thinking if he would ever make it back to the United States with all the covid protocols keeping him and his family from coming back. It is great to have him back and hope him and his family are healthy and happy to be back on US soil!

As we were starting to Mosey, Bodo’s was driving and asking where we were heading and couldn’t think of the name so I said the circle past Burpee Row.. which brought a little confusion, but glad he was able to find us! I learned it is called the Courtyard or the area where the statue used to be. Safe travels to Bodo’s and his family as they are heading down to Charleston!

Thanks for letting me lead men! Always a pleasure!

One day late, but 5 of Richmond’s finest showed up for a W Dog beatdown. Here’s how it went down…

Quick mosey to get the muscles warmed up, down the hill toward the river and pump house, to the circle at the bottom of Hitchhiker’s triangle hill.

COP

SSH’s x 20

Arm Circles x 10

Helicopters x 10

Don Quixote’s x 5

That was enough.. Mosey to the stage to grab some coupons! Head back to Hitchhiker’s Triangle. All were completed with Coupon in Hand (mostly…)

The Thang

1st: murder bunny to stop sign, then mosey with coupon down to bottom of hill

2^nd: WWIIs x 20, mosey back up the hill

3^rd: Merkins x 20

4^th: Lunges

5^th: Wind Shield Wipers

6^th: As we went back up the hill, we stopped at each tree and completed the following: Burpees x 5, Coupon Bench Press x 20, Curls x20, Shoulder Press x20, American Hammers x10

Mosey to the Amphitheater

Box Jump all the way to the top, then ascending dips as you descend back down to the stage. Mosey to the circle and bear crawl all the way around then mosey back to the flag.

Numberama, Namerama, YHC took us out.

NMS:

Bodos always knows how to bring it and to show that, during the murder bunnies he broke the coupon in half! Just shear strength or he really didn’t like the murder bunnies… so we are down 1 coupon out of the 50 remaining under stage. It was a great workout with a lot of mumble chatter throughout! It was a pleasure to lead you all!

Six fellas pulled into W Dog ready to make F3’s presence known. With a couple flurries at the start, it was of course 70 and sunny the rest of the way. 5:30 turned up and then this is what occurred:  

Warm Up:

SSHs x 30, Imperial Walkers x 15, Helicopters x 10, Don Quixotes x 10

Enough of that.. Mosey to Love Hill

Partner Up for the last stretch of Love Hill: One partner runs to the gate and back while other Partner completes the following to the gate then switch from where they are at:

1^st: Polar Bears

2^nd: Burpee Broad Jump

3^rd: Bear Crawl

Keep repeating until you get to the gate.

Mosey over to the Amphitheater for a Triple Check

Run around the Amphitheater, while others are doing Dips and Mountain Climbers

Mosey over to the Stage to grab some coupons!

Partner Up for Touch-A-Tree: Bring the Coupon and Touch 5 different trees each round (Failed to mention to bring the coupon with you the first time)

Round 1: Bench Press

 Round 2: Shoulder Press

Round 3: Curls 4 the Gurls

Mosey  to the Field for the Grand Finale:

Partner Up and Complete the following:

100 Merkins

200 LBC’s

250 Flutters

Partner runs 1/2 the field and back then switch (the massive snowball was our marker)

With a minute left BTTF for some Numbers, Names, YHC took us out!

NMS:

It was a solid workout today and glad everyone was pushing each other! It has been a little bit since the coupons were brought out, so the PAX were excited to get those… It was great to see Koresh come back out this week! Last week at W dog was his first time at F3 and now he is on board! (Talk to Bodos about his introduction to F3). He is going to try and come out to Dog Pile and maybe Heartbreak Ridge as well. As we all were about to leave until Koresh noticed he didn’t have his keys so a quick mosey around Dogwood Dell.. eventually found them by the stage. Must of taken them out of his pocket because they were weighing him down during Touch-A-Tree. Great work today guys! Thank you for letting me lead!

7 eager and ready warriors showed up to a crisp and windy, but always sunny morning for a W Dog beatdown. According to the racoon in the tree Swirly saw while pulling in here is what may have happened…

COP

IC: SSH x 20

IC: Imperial Walkers x 20

IC: Helicopters x 10

IC: Dead Man’s Hang x 10

The Thang

Mosey to the Football Field and Partner Up

Wheelbarrow to other sideline, do 20 Leg Raises then switch with Partner x 2

Mosey to Burpee Row

3 Burpees at each Street Lamp until the turn, then on the way back 5 Merkins at each Street Lamp

Mosey to Hitchiker’s Triangle

Round 1: Bear Crawl to Stop Sign, Run down to bottom of the hill, 50 LBCs, Bernie Sanders back up the Hill, Finish with 20 Carolina Dry Docks

Round 2: Lunges to Stop Sign, Run down to the bottom of the hill, 25 WWIIs, Bernie Sanders back up the hill, Finish with 20 Carolina Dry Docks

Mosey to the Amphitheater for a Dora

Partner 1: Run the Steps up to the Top and Back

Partner 2: Dips

Partner 3: Derkins

Mosey to the Circle

Ring of Fire: Merkin Style 10 Reps and of course hold it at 3 inches after for Swirly

Mosey Back to the Flag

A couple minutes for Mary after:

10 Burpees OYO

20 Flutter Kicks

20 Heels to Heaven

20 American Hammers

Numeberama, Nameorama, YHC took us out

Announcements:

None were brought up, but prayers for TYA and also everyone that is battling COVID and our country as it goes through a new transition of leadership.

NMS:

After Swirly’s beatdown at Dogpile Saturday, I was trying to bring the pain for 45 minutes! A lot of great chatter throughout even after those wheelbarrows at the beginning were tough to push through! Hitchhiker was asking Swirly, why is it called Love Hill, and after learning about it he quickly responded with “I don’t love that hill.” The Pax are all wondering who will be the one that will finally purchase the $1.3 million dollar on the corner of Hitchhiker’s triangle. Hitch is pushing Pucker to purchase it as a great F3 Homebase and a perfect spot for breakfast every Wednesday and Saturday! Thank you for letting me lead you all this morning and continuing to push each other!