Author: Sippy Cup

  • Center the Sippy Cup and get ready for some ladders

    21 brave men gathered in the misty fog for a little bit different WDog beatdown.  The workout went something like this:

    Mosey to the far circle for:

    COP: Helicopters, DQ, Imperial Walkers, Arm Circles, Merkins.

    Sippy Cup Crawl.  Bear crawl to sippy cup in center of circle, 5 merkins, Crawl Bear back, 5 merkins  Repeat with crab walks and military crawls.

    Mosey to the stage for ladder #1.  Squat jacks.  10, 20, 30, 40 seconds of squat jacks with a 15 sec rest between, then 50 seconds of Burpees, followed by 40,30,20,10 of squat jacks.

    Mosey to the rusty cage for partner pullups 1-5 and then chinups 5-1.

    Mosey to the stage for ladder #2.  Elbow plank (same 10,20,30,40, etc pattern as above).

    Mosey to far circle for ladder #3. Merkins, same pattern as above.

    Mosey back to flag for announcements and COP (YHC took everyone out).

    Announcements.

    Talk to TYA about a movie  viewing (Parent Trap) this weekend that his daughter is planning as a fundraiser.  Last chance to sign up for ReeseStrong5K this weekend.  Convergence on Sept 30th.

    Moleskin.

    The misty air made for an interesting, particularly dark and gloomy morning and made the haunted playground noises we’ve been hearing lately a bit more creepy.  Does anyone know what is making that noise?

    Today’s workout was designed to be light on running for those post-BRR hurting legs. There was a lot of groaning today during the intervals.  Squat Jacks were tough, Elbow plank was deceptively hard, and the merkins were a real crowd pleaser this am.

    Welcome to FNG Chernobyl a friend of Sabotage, who was named in contrarian fashion because he has environmentalist John Muir on his licence plate.

    It was a pleasure to serve you men this am!

  • Tired legs and a cracked rock

    YHC took the Q on the fly this morning, after taking a look at Swirly and seeing that he not did have his usual pep (the BRR will do that to you).  The workout went something like:

    Mosey around circle:

    COP.  DQs, Imperial Walkers, Helicopters, Push-Pull Squats, In place lunges, and Merkins.

    Mosey to rock pile and take a rock.  20x rock throws, 20x tenderizers, 20x crossover merkins, 20x WWIIs with rock.

    Mosey to tennis courts for: Merkin Plank-a-rama.  One Pax gets into elbow plank, while the second puts a heavy rock on the planker’s back and does 15 Merkins (on the court) and then removes the rock.  Flip roles and Repeat 4x.  Mosey around the tennis court.

    Head back to do 20x tenderziers and 20x WWIs with rock.

    Mosey to tennis courts for set 2 of Merkin Plank-a-rama.  Same as first time, but the Pax does 8x crossover pushups on a second rock.  3 sets.

    Mosey to rock pile to put back rock.

    Mosey to flag for: Cross leg lifts and Flutter kicks.

    COT–YHC took us out.

    Moleskin.  Beautiful morning for a workout this am, and it was nice to be with Swirly who ran/walked/limped over from his house.  YHC focused on the core and arms this am to spare more beatings to his BRR shredded legs.  Swirly’s rock cracked in 1/2 during the rock throws, and that lightened his load a bit. The Merkin Plank-a-rama was a real crowd pleaser as both exercises came with some good dread.  It was also nice to hear a recap of the BRR.

  • Working on the downhills

    9 Pax  including one virgin Spider Runner gathered for some hill repeats on a warmish March morning.

    Route:  Nice and easy lap around the lake, followed by gathering at the bottom of Towana Rd.  Run up to the intersection of Campus Dr. and back down in repeat. The Pax was instructed to focus on running the downhills at good speed, but resting as much as possible on the ups.  Return to the start.

    COT-YHC took us out.

    NM:

    Strong running today, gents.  We were missing a few of the regulars (Swirly who is in an air cast?!) and TYA who headed up to DaVille this morining.  But it was nice to see Wedding Singer, who has been working on his running lately, come out for the first time.  Be assured, Singer, this was not a typical Spider run.  Saab as usual crushed the hills, and Splinter made good use of his long strides on the steeper portions of the route.  The downhills presented a good challenge and a good quad-thrashing for all, including YHC.

    This is a good type of workout to work in regularly as we head to BRR training season–it will help us be strong on the downhill parts of the course.

  • Flopping all over the place

    Mosey to tennis courts for: COP Helicopters 10x, Don Quixote 10x, Arm circles, Merkins 10x, Flutterkicks 10x.

    Mosey to bottom of Hate Hill for Lindsays, Dips and step ups.

    Shifting sands. Run 20 paces up Hate Hill. Turn 180 and Lunge 10 paces downhill.  Go back and forth until you reach the top of the hill.

    ABCDs on access road (20 steps of each, cycling through until you reach the gate: Alligator crawl, Bear Crawl, Crab Walk, Duck Walk)

    Mosey to tennis courts for some balance exercises in an A:B:A:B, A:C:A:C, A:D:A:D format with half-court suicides between. In the second set, use the other leg

    A = 1 legged Merkins with a 3 sec Bird Dog hold at the top 5x keeping the same leg up for all 5.

    B = Titanics (3x) 5 second hold with knee forward and back

    C = One legged squat drawing a half-circle with other leg 5x

    D = 1 leg Good mornings with controlled arm movements.

    Mosey to the flag for a Ring of Fire.

    COT: YHC took us out.

    Naked Moleskin.

    Seeing a blank slot in the Q sheet last night before bed, YHC decided to plan to Q this morning.  We ended up doing a loop that is quite similar to last week’s excellent Singer Q, but with different exercises, with several experimental ones thrown in.

    Welcome to Cottonmouth who posted for the second time this morning.  He’s a neighbor of Hardywood and lives near the AO.  Way to push it today, brother!

    Last week YHC was introduced to some balance-exercises, and he thought to try them on the PAX as a change of pace.  Having good full body control will help with all other types of physical activity, and so there is merit in these activities.  Yet it is much easier (and more fun) to go for brute force types of exercises where we try to maximize reps.  There was a lot of groaning and flopping around today, although YHC didn’t see much of it because he was too focused on trying to stay balanced himself.  It was tough, and there are core muscles aching today that I didn’t know that I had!

    Conversation after the workout focused on school choices for our kids.  As a Pax we have made diverse school choices for our kids and it was interesting to compare notes.

  • The Anemone Ring of Fire

    15 Pax assembled for the latest iteration of WDog.  It wasn’t sunny but it was nearly 70–amazing for an early February workout.  Here’s, more or less, how things went down.

    Mosey around the field to our usual COP location.

    COP: 20x SSH, Arm Circles Forward and Backward, 12x Merkins.

    Mosey to Amphitheater for Dips, 10x on every step (180 total).

    Mosey to Rusty Cage for partner pullups Ladder 1-5 pullups and 5-1 Chin ups.  Then 10 second hangs:  chin up position with neck to bar, chin up position with head above bar, pullup position with head above bar.

    Carry sandbags to the bottom of Jacobs ladder for the Anemone Ring of Fire.  Pax split into groups of 7 and 8.  One of the Pax ran up the hill to the pavement with the sandbag and back.  The others kneeled in a circle and passed sand bags around while holding them overhead throughout (the number of bags was the number of the circled pax less 1, for example in YHCs group there were six kneeling pax and we held 5 bags overhead).   The exercise is complete when each of the pax has done the run once. After each exchange, the direction of rotation was switched.

    Mosey to carillon for a triple check.  Exercises:  Run up and around the carillon steps, Elbow plank with sandbag on back and Merkins.

    Take sandbags back and mosey to the flag.

    YHC took us out.

    Moleskin.

    It was good to see Viral back out there today, and kudos to Bunny Slope who is new to WDog but has posted 3 days in a row after his first workout on Monday.

    As is typical, YHC did a few experimental exercises this morning with some hangs and with the  crowd pleaser, the Anemone Ring of Fire, named because the pax were waving the sandbags overhead in a circle similar to a sea anemone.  YHC currently feels like he has two daggers sticking in his upper back.  That was awesomely tough!

    Good work today men, as always it was a pleasure to lead you.

  • Never drive to a workout or no one will show up.

    A single, hearty, midwesterner Pax arrived via car 10 minutes early to Batteau this am for a 45 minute beatdown involving touching trees, chucking a slab of granite around in the snow, snowy sprints, a variety of animal crawls, and isometric bar hangs.  Said details will be saved for his next Q.

    Moleskin:

    After consulting with the M and checking the forecast, YHC decided that it would be best to not run the 2.6 miles to and from the AO this morning.  YHC is comfortable  running on ice, but ice + dark + very cold + alone is not a safe combo.  So, YHC decided to drive to the workout and was looking forward to some frosty fellowship.  But none of the regulars (Hardywood, Swirly, Wheelbarrow, Wedding Singer, EF Hutton, Flipper) were brave enough to venture out.  It was cold for Virginia, but YHC has run at below zero conditions in Michigan, so this was relatively warm in comparison.    Clothing: 5 layers on top (one shed during the workout), LBTs with  shorts overtop, a thin hat, balaclava and face mask, thick wool socks, and trail shoes.  It actually wasn’t cold once I got moving.

  • The Granite Games

    6 Veterans gathered for a brisk and windy Batteau beatdown.  Here’s how things went down, more or less.

    COP

    20x SSH, 10x Merkins, Arm circles one-legged, Burpees (5x).

    Mosey to the rock pile, where each Pax chose a slab of granite.

    Mosey to tennis courts for partner rock planks/suicides.  One partner planks with rock on back while other partner runs 25, 50, 75, 100 suicides on the courts.  Alternate. Elbow planks first and then regular planks.

    Mosey with rock to lighted grassy area next to tennis courts for some Highland games.  Exercises with the rocks included: Squat presses (10x), Overhead slams (20x), Underhand tosses (20x), Crossover merkins alternating hands on rock and ground(20x), Rock burpees (10x).

    Mosey with rock to the stone pit.  One partner box jumps while other partner runs with rock up 2 sets of staircases. Switch roles.

    Mosey with rock to the paved downhill.  Zobmbie walk with rock down hill.  Alligator crawl and crippled bear (one-leg up) back to starting spot (without rocks). Mosey back to bottom.  Crab walk back up with rock on stomach back followed by walking with rock overhead.

    Mosey with rock back to stone pit for a Box Jump/Merkin ladder (without rocks).  1-7x.

    Mosey with rock back to the tennis court grassy area.  For 10x overhead slams, 20x crossover merkins, 15x goblet squats in cadence, and 10x woodchoppers (5 each arm).

    Mosey back to tennis court for one more round of partner elbow rock planks/suicides.

    Return rock to its resting place and mosey back to flag.

    COT

    YHC took us out.

    Moleskin.

    Random thoughts:  One key to making this a good workout is the goldilocks principle—get a rock that is just right.  As we were selecting rocks, YHC’s initial rock was too heavy, and looking around for someone stronger, he traded with Swirly—a good decision as Swirly’s original rock was just right for him.  Swirly looked pretty smoked, so I think the trade was a good one for both of us.    YHC also gained a new appreciation for those with taller frames and correspondingly more weight to carry around.

    Exercise notes:  As far as exercises go, we could have handled a larger # on the slams and tosses, but the burpees and crossover pushups were just right (for YHC at least). In the future we should bring some more rocks up to our makeshift pile to give folks more options.  Rock plank suicides are a good way to push each other towards good plank form and fast suicides!  The crippled bear was a crowd pleaser and will make an appearance on YHC’s next Q for sure.

    Rocks vs. kettlebells, a comparison:  Rocks–free, sharp edges, awkward angles, and of unknown mass, unpredictable. Kettlebells–expensive, convenient handles, smooth curvy surfaces, of known mass.  I thinks it’s obvious which is the manly way to go.

    Noted:  YHC at last found a Merkin version that smoked Swirly (and the rest of the pax).  The rock crossover merkins were really brutal as they lie somewhere between a one handed and regular merkin.  Flipper is a crab walk beast and motored up the hill even with the rock on his belly.  Wheelbarrow lived up to his namesake and motored up too.  EF Hutton tossed his rock high into the trees on more than one occasion with the underhanded tosses.  Wedding Singer was efficient this morning and was typically the first done with the tosses.  Flipper wandered around the AO looking for us and got a good run in before finding us by courts–wheelbarrow joined us soon afterwards. And where is Hardywood lately? All showed good form on the planks today too.   Great job, men.

  • Pre-Pre-Blast: Frozen Triangle CSAUP

    Men, Richmond F3’s first exclusive CSAUP event will be held on Saturday, January 21st.  Are you ready?

    Consider the following completely stupid and utterly pointless facts:

    1. It will be cold: On average, mid-January is the coldest time of the year in Richmond.
    2. It will be long: Our longest weekly workouts are 1 hour. This will be 3.
    3. There will be some running:  9-10 miles not including the workouts.  Sippy Cup approved!
    4. This is not for team soccer arms: Swirly is Q’ing part of the workout.
    5. Suicides are on the menu:  Specifically prepared by Circle K.

    Men ready to step up to the challenge will meet at Dogpile in the gloom at 6 am.  More details to follow!

  • It was a bit of a zoo out there

    15 Faithful gathered for a brisk workout at the Carillon

    COP 10x Helicopters, 10x Don Quixote, 20x Imperial Walkers, 8x Sidewinder Merkins (at six inches move body from left to right then back up) 10x Bear Burpee OYO (start in bear crawl  positing and spring forward into a merkin, explode back into bear).

    Mosey to the Rusty Cage for: Orangutans–grab bar and move around cage as far as you can, alternating directions 2x.  Then 3 sets alternating Jerkins (8x) and partner dips on the parallel bars.

    Mosey to the top of love hill for a downhill Ark Loader  with multiple sets of:

    ABCD:  Alligator crawls (straight legs in plank position), Bear Crawls, Crawl Bears, and Dog Crawls (Down Dog position with straight legs)

    Crab walks with 90 degree turns at Q’s call.

    Lunges

    We ended about 2/3 of the way down the hill and moseyed to the bottom

    Partner Carry up the grassy hill.  Alternate when tired.  Balls to the wall at the top.

    Mosey back to the FLAG.

    COT YHC took us out with a prayer of Thanksgiving.

    MOLESKIN

    Great work by the Pax today.  It’s great to see Lola and Ronnie becoming regulars.  Several of the regulars were able to make it all of the way around the cage in the orangutan’s which was impressive!

    YHC decided to try a number of new, experimental exercises today.  The Bear Burpees were surprisingly tough as they require an explosive Merkin to get back into the bear position.  The Alligator Crawls are a real calf-burner.   The hope was to make it all of the way down the hill, but we ran out of time.

    The lack of intense cardio work and the long, long crawl down the hill kept the Pax together and there was a lot of mumblechatter.  I’m not sure who started the Chevy Chase movie quote string, but there were many references.  Feel free to pipe in with clips, etc.

    Announcements

    1 hour workout tomorrow at MM.

    Clown car going to Mt. Trashmore this weekend.  Talk to Hardywood if interested in going.

  • Staying dry with planks

    9 Faithful and 1 FNG gathered in the sloppy parking lot for a WDog workout.
    The THANG
    COP
    10x Helicopters, 10x Don Quixote, Arm Circles, 10x Merkins, 10X Freddie Mercuries.
    Mosey to the Amphitheater for a very short Plank-o-Rama.
    Mosey to the Rusty Cage for 10 minutes of Pullups/Merkins. Pax determined a pullup/merkin ratio and then proceeded to alternate between the two exercises with minimum rest for 10 minutes, with an emphasis on endurance, and not maxing out each set.
    Mosey to Jacob’s bowl for a bit of leg work. 5 minutes of lunging down followed by skipping up. Plank for 10 count.
    Mosey to Amphitheater stage for: Alabama Prom Dates 10x, followed by 1-legged Alabama prom dates 5x each leg, followed by 5x Diamond Merkins
    Bunny Hop up the Amphitheater steps.
    Mosey back to Start for another Plank-O-Rama (~3 min). Revolving planks 10x each arm. Reverse planks with leg kicks, Regular plank, Wilson’s Wife, Fudd’s Wife, Southern Gentleman, Yankee Aggressor, and Spiderman Planks (knee to opposite elbow).
    COT—YHC took us out.
    Moleskin.
    Welcome to FNG Taxi Cab, who was EH’d by Bleeder and is a friend of his and TYAs. His name comes from an eventful Bellarusian Taxi ride he had with Bleeder.

    YHC peeked outside before heading out this AM, and thought it was fitting that he was to Q on another wild-weather day. Very heavy rain! But 10 minutes before the workout started, the storm cell stopped dumping rain, and it only sprinkled a little bit during the workout. The PAX did see some distant lightning during the workout. This didn’t stop TYA from questioning the Q’s judgment when we headed to the rusty cage.

    Rather than the typical ab exercises, YHC opted for more planking today to keep us high and dry.

    The leg work was a crowdpleaser today, and the Alabama Prom Dates on the stage of the amphitheater brought on some good joking as usual.

    Hardywood’s bunny hops are a thing to behold. He’s at least 2x as fast as the rest of the PAX. Way to push it, brother!

    BT gave us a report on the Spartan race. Sounds awful!

    Good work today, gentlemen.

    Sippy Out–