Category: Richmond, VA

  • 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.

  • Some Things are Better Left Unsaid

    Nine redwoods posted at Source of Truth this morning for some physical work. Johnsonville (YHC) planted a VSF and took the Q. This is how it went down, more or less:

    THANG:

    COP warmup with 30x SSH, 30x imperial walkers, 25x don quiotes, 25x freddie mercs, 30x front arm circles, 30x back arm circles, 10x large arm circles each direction.

    Mosey to nearest school entrance with 4 kettlebells for later. Plank sequence. COP 8 count body builder burpees pan pax.

    Mosey around to front entrance of school. COP with merican ciabattas.

    Mosey around to main entrance of school (inexplicably around back). Box jump ciabattas on steps and side walls. Donkey kicks ciabattas against brick wall.

    Mosey around to basketball courts. Plank walk ciabattas back and forth along lane lines. Crab walk along length of basketball court. Reverse crab walk back.

    Mosey to front of school for what was intended to be a classic triple play including wall sit, kettlebell swings, and a run about 200m each round. Unfortunately, YHC ran out of time after the 2nd round. Thus, sequence is more accurately referred to as a “triple double.”

    COT with YHC taking us out.

    MOLESKIN:

    It was ciabatta day at SOT with very little running (other than routine moseys to get around the AO). YHC has been working through lower ITB problems, so no repeats or sprints were required today. KevinBacon (McRib) got in his 1 mi. pre-game run on the track prior to our ciabatta-fest,

    After the arm-circles, someone mentioned that they were glad no mericans had been thrown into the mix. Oops. We went directly into body builder burpess, followed a round of merican chiabatta. F3 Tip of the Day — It is generally ok to think those thoughts, just make sure you don’t verbalize them.

    Gumbo was shredding the box jumps. YHC was able to sync up with him for a few rounds, but it was too much for all 8 ciabatta rounds.

    We threw in a little bit of kettlebell work this morning but ran out of time. Circus Maximus has been well attended lately, but there is room for more. Many of us have extra loaner kettlebells. Come check it out!

    Thanks for giving me the opportunity to lead this morning.

    Jville

  • The PAX Gets Flatlined at NoToll

    An atypical NO TOLL morning of no cold temps and no rain lead to a STRONG presence as 17 members showed up to No Toll with a majority bum rush within the last 7 minutes. Leading my second Q, I wanted to work on 6 workout commands and counting. I accomplished one…

     C.O.P- x12 Merkins, x24 Leg Kicks, x36 S.S.H, x24 Don Quixote’s (poor counting), x12 Arm                     Circles

     Mosey to soccer field and partner up:

    • x1 field run while partner dips, switch
    • X1 field run and partner mountain climbs, switch
    • x1 field run with partner on his back, legs 6 inches of the ground

     Time to mosey to basketball court….Suicide runs with partner…4 Evolutions

    • Forward suicide and switch, completing 100 squat jumps
    • Backward suicide and switch, completing 150 Merkins
    • Forward suicide and switch, completing 200 Freddie Mercuries
    • Bear Crawl suicide and switch, completing 250 LBC’s

     Mosey back to soccer field….Catch Me if You Can with partner….x30 Imperial Walkers while partners lundges across the soccer field and back…..toward the finish, PAX was reaching E on the tank so Q called one more exercise.. 

     The Q and PAX finished with modified ROF-x5 Diamond Merkins together to finish a gratifying morning workout!!

     Numberama, Namerama

    Announcements:

    • Several charity golf tournaments in the spring-see Wilson (May tourney) or Fudd (April tourney)
    • April-many opportunities to run – see TYA, Swirly, TOGA
    • Johnsville has Q at SOT on 2/8 and promised less running!!

    Great show of force this am!! I am proud to be part of this group and one day, I will have this 3 count figured out!!

    No Limit on What You Can Achieve Today!!

    Flatline

     

  • Is it Spring???

    15 F3 RVA men awoke to short sleeves weather in February and attacked DaVille.  YHC planted a Shovel Flag and it went something like this:

    Mosey to soccer field for COP.  Exercises included:  Invisible Jumprope x 10, Don Quiote x 10, Monkey Humpers x 10, Gas Pump x 10.

    PAX lined up at one end of field and performed Lt. Dan’s 100 yards to warm legs up.

    Quater Pounder : Pax lined up at one end of field and Sprint to 25 yd line for 25 Burpees, run backwards to starting point, Sprint to 50 yd line for 50 squats, Sprint to 75 yd line for 75 mountain climbers, run backwards to starting point, sprint to 100 yd line for 100 SSH, run backwards to starting point.  Plank until all PAX complete.

    Burp Back Mountain : Pax partners up.  One Pax runs backward to 50 yd line and then sprints back to starting point while other Pax performs burpees.  Repeato until Pax team completes 100 burpees.  Dead Dog until all Pax complete.

    Mosey across field for Ring of Fire Medley : Monkey Humper Ring of Fire, Merkins Ring of Fire, LBC ring of Fire all in succession without rest.

    Mosey to BBALL courts for Suicides : Regular Suicide, Burpee Suicide, Revers Suicide with LBC x 25 at end.

    Mosey back to SF for 3 minutes of Mary.  Exercises performed Flutter kicks x 25, Freddie Mercuries x 25.

    Numberama, Namearama, YHC took us out with Prayer.

    Announcements : Smoeky Mountain Relay-see TYA, Ragnar-See Labrat or Toga

    Moleskin : What a treat it was when YHC woke up to 53 degree weather for a beatdown.  While it is always 70 and sunny in F3 RVA (if you do not believe that, just ask TYA or listen to a F3 RVA Podcast), it was great to have the actual temperature approach 70 and sunny.  YHC wanted to introduce the DaVille PAX to some new exercises that involved a fair amount of running.  Throw some backwards running and burpees in the mix and everybody was breathing heavy very quickly.  That being said, The PAX accepted the challenge and crushed this mornings beatdown.

    A couple of observations from this morning:

    Never ask Abacus to draw a straight line as he started on one side of the field and ended up on the other side while doings 100 yards of Lt. Dan’s.

    While Emoji still cannot count, he can knock some Burpees out of the park.

    Gas Pumps were a hit.

    Monkey Humpers suck.

    Way to work this morning gentlemen.  Thanks for allowing me to step out front.

    Circle K

  • Beatlemania has bitten the dust…

    It was a cool yet comfortable 50 degrees as 10 PAX arrived for the day’s run around UR.  Some arrived by car while others arrived on foot.  YHC arrived with a route that was accompanied by little instruction nor variability to accommodate alternate distances.  Not to worry, TYA jumped in and took the lead on a route for those in the PAX who were looking for slightly shorter mileage.

    Since YHC was offering little in terms of useful directions today, initial conversation pointed toward everyone’s ability to wear lighter clothes in such balmy weather.  Corporate, pulling a page from Wilson’s playbook, was hearing none of it.  Outfitted in double layers and a wool hat, Swirly promptly reminded the PAX they were a bunch of morons and it was February for cripe-sakes…duly noted…

    Other Considerations:

    • If you ever show up late to a Q you best hope to have TYA there who will either back you up or wrestle it from your hands.
    • Bleeder’s biking outfits are beginning to resemble the discount table at Peter Blair
    • Exercise caution when dealing with a PAX who carries a concealed weapon…just sayin’

    Announcements and Contacts:  Suicide Prevention Fundraiser (Fudd).  Smoke Mountain Relay (TYA).  Ragnar (Toga), Tapering-to-Win (Lockjaw)

    Saab abides

     

  • Swirly’s Super Bowl After Party!

    4 dedicated players showed up in the gloom this morning for Swirly’s Super Bowl After Party and here is what went down.

    Warm up: Windmills, Helicopters, IW’s, SSH, LBC’s, AC’s, Flutter Kicks

    Bench work :  5 sets – 10 dips – 10 Incline Merkins – 10 (bench style) lock feet under table WW11 sit up’s …

    Playground: 3 Sets – 5 pull ups , 5 chin ups, 10 up/down merkins

    Tennis Court: up and back lunges – Suicides – Russian Solder up and back – backwards Suicide.

    Curb Crawl : curb crawl ladder – 1-5 back down to 1 – bear crawl –  incline / delcine merkins ..

    Triple Check : run the loop – 3 exercises – Flutter kicks – Captain Thor’s , Squats

    Partner Leg Toss : 3 sets of 20.

    Mary : Cross leg Lifts, APD’s, Flutter Kicks, Rosalita’s , LBC’s

    Ring of Fire : 10 merkins – holding plank

    Moleskin: Mumble chatter as you can imagine was all about the incredible game last night.. Wow what a Super Bowl – and what an after party 🙂 great job pax.. Also congrats to Pats fans TYA and Wedding Singer – can’t believe you dudes didn’t show up for the after party ..

    YHC tried to cut the after party short but the pax revolted cause we were just having way to much fun…. Thanks to Sippy Cup for watching the game clock! It was a beautiful morning and a great way to start the week. Thanks for allowing YHC to lead this morning fella’s – way to push it… YHC learned after Qing the day after Super bowl last year – (NO Balls to the Wall )!! Glad I remembered – although YHC believes this years pax could have handled it just fine…

    Things to remember : Smoky Mountain coming up – get with TYA if you are interested – it’s sure to be a blast! Lockjaw has the Q for HDHH @ Ardent – 15th..Belmonte coming in March – Ragnar in April – see Toga if interested.. F3RVA podcasts are up take a listen if you have not already…

    See y’all in the gloom..

  • Overtime Baby

    7 veterans broke free from the guacamole coma and laced them up (or, in Wilson’s case, layered it up) and posted to River Run for a post Super Bowl beatdown and it went something like this:

    Daily mile challenge completed with a mosey to the track and a couple laps around the track.

    Circle up for COP – SSHs x34 IC, DQ x10 IC, Imperial Walkers x28 IC, LBCs x34 IC, Flutter Kicks x28 IC (counts in honor of the final score from last night)

    Team up for Triple Check with a 4th round to signify our Overtime — BTTW, jump-squats and a sprint down the track straight away and back.

    Mosey to the parking lot for another “overtime” exercise — 5 Corners

    • Corner 1 = 10 2-count mountain climbers
    • Corner 2 = 20 Merkins
    • Corner 3 = 30 1-count ball dippers
    • Corner 4 = 40 1-count Freddy Mercuries
    • Corner 5 (middle of the parking Lot) = 10 Burpees

    PAX was so efficient, we had time for a second round of 5 Corners — all exercise counts doubled…OUCH!

    Mosey to poles for 20 pole smokers OYO, then run across field back to parking lot for plank-o-rama and 34 Hello Dolly IC.

    COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • HDHH 2/15 at Ardent Brewery 5:30 p.m.- see Lockjaw’s pre-blast.  Treat your M right on 2/14 and early a hall pass for the HDHH.
    • Several races coming up – Belmonte, Smoky Mountain, BRR, Ash Creek 5K
    • Charity golf outings – Suicide Prevention, April 24 (Fudd), Galactocemia, May ?? (Wilson)

    Great work today gentlemen. Great to have Rosie back leading the PAX (or catching us from behind as the case may be).  Strong work on a post Super Bowl beatdown.

    Have a great day men.  Make the most of it.

    No more Gumbo for you!

  • Captain Cecil’s Virgin Q ” No Throttling Back- A Non Stop Event”

    Six brave men faced the cold tarmac and the frozen tundra on Saturday morning at the Gridiron for takeoff in a 21 degree headwind.

    This was Captain Cecil’s Virgin Q no throttling back – a non stop event

    This is Cecil. Warm up 30 SSH, Don Quiotes, Forward and Reverse arm circles, Imperial Walkers.
    Workout: Football field run 20 yards then do 10 merkans then run 20 yards and do 9 merlons all the way down to 1 merman. Mosey to runway. Ran 200 yards or meters not sure then jog across field before partner runs his 200 meters and tags you to run again. We did 1 set of 3. Two sets of 25 leg lifts. One partner did 10 burpees while the other did LBCs then switch. We did a set of 10 burpees a set of 15 burpees and a set of 10 burpees. Then the Q was passed to Whitedeer, which was then that the heavy lifting started:

    Boat-Canoe w/ KB
    Boat – Canoe Press with KB
    Circle up for “Kb ring around the Rosie”.
    Pass KB around clockwise as fast as you can
    Drop kb to ground let buddy pick up
    Pass kb to buddy with dropping to ground
    Pass kb to buddy with right hand – grab kb from other buddy with one hand
    25 Merkins
    25 One hand arm swings
    25 Push- Press each hand
    25 Alabama Prom Dates
    25 Halos each way
    25 Goblet Squats to push press
    25 KB Pull overs
    25 KB Pull overs to Press
    25 KB figure 8’s CW & CCW
    25 KB “around the world” CW & CCW

    Farmer carry to internal parking lot island. Crab crawl around island curb x (2)
    Farmers carry to restroom curb for 25 kb rows each arm
    25 KB curb Pull overs to press
    30 yard sprint to west side of parking lot, sprint back.
    Fast walk with KB to west side parking lot and back
    30 yard sprint to west side of parking lot, sprint back.

    Moleskin:

     

    During the football run/merkin challenge, no one could beat Earthworm or White-deer on the first 100yards. When it comes to those merkins, the double nickel duo will beat anyone on the field. Its’s WD, no it’s Earthworh… Earthworm by a nose. There must of been one hell of a head wind on the way back. We won’t report the results of the second 100 yards. Captain Cecil would have called it an air bleed event.

    When running the Captain’s 200 yard relay, JV either experienced an extreme wind shear, landing gear malfunction or a blown tire. Fortunately Captain Cecil’s wife is a flight Mechanic ( PT) and was called in during refueling and suggested several stretches to help mend the knee.

    During the KB ring around the Rosie, Captain Cecil must have had engine failure or his flaps froze on take off, the KB just seem to backup on the tarmac.

    Earthworm thought the KB was Rosie and put his hands underneath  and tried to scoop her up. He underestimated her weight and dropped her on the ground. Fortunatley she landed softly on his thumb. Ouch!

    We thank Captain Cecil for his virgin Q. One hell of a take off for his first and he had full Control of his Pax right out the gate on the tarmac. He had a well prepared flight plan and knew all the F3 call signs but was very cautious  of landing on his back side on the tarmac for pole-smokers.

    Special Moleskin:

    Tried to get our Gridiron resident staff lawyers to make a judgement on the following:
    1- if a faithful F3 (JV) called out a Saturday Gridiron Fart Sack on a Friday night then posted on Saturday, are you still considered a “fartsack” ?
    2- If a faithful F3 tries to coverup for another faithful F3 for not posting and claims they were really sick and then you find out, it was just sniffles. Do we call them “fartsackers” or some thing else?

    Attila we know your out there and we keep you in our prayers, hope to see you at the next CM

    Trying to keep the captains log short and stored in the “black box ”

    White Deer

     

  • The Rise of Mechanicsville

    An intrepid 9 showed up for a beautiful morning on the trails, half of us representing Mechanicsville!  After some ribbing from Phonics regarding YHC’s speeding to the AO, and then TYA regarding YHC not being fast enough, a run actually did get done.  Below is what transpired:

    Route:

    North Bank to Brown’s Island.  Take T.Potter bridge over to the south side, and Buttermilk back.  Longer runners took Forest Hill loop in reverse to tack on 3 miles.  Common consensus should have the medium runners just over 7, and the longer route just over 10.  “Out and backs” are always supported for those who are looking for shorter routes, just as an FYI for those not up for the full route.

    NMS:

    -Great to see ALL the guys out this morning.  Many conversations covering the gambit this morning, feel free to add in your own in the comments section.  Lab Rat will add a list of movies that were either quoted or talked about today….consider it a list of “recommended watch” movies to be able to follow  the many conversations that break out during our jaunts on the trails:

    • Caddyshack and early SNL’s (Bill Murray and Chevy Chase)
    • The Big Labowski (of course)
    • The Great Santini/Prince of Tides
    • High Fidelity
    • Grosse Point Blank
    • Almost Famous
    • Anything with Seth Rogen in it…..that was a weird twist

    Extended visit to ET’s was full of interesting topics as well.  TYA is not into the idea of sitting at the “Friendship Table”, Saab is a card carrying dirty old man, and Upchuck has a story for all occasions.  Lab Rat as always, over-shared.

    Thanks for letting me Q, at least for most of the morning.  Ya’ll rock.

     

    Lab Rat out.

     

  • Super Bowl Pre-game

    21 hungry competitors suited up for the chilly weather and stormed into our favorite F3 RVA AO for a little Super Bowl weekend beatdown.  It went a little something like this:

    Circle up around the SF for some quick COP – SSHs x25 IC, DQ x10 IC, Cherry Pickers x10 IC, Merkins x10 IC

    Mosey/Run down to the pump station and around the back side of the AO up to the Carillon to knock out our 1-mile for the mile-a-day challenge.  Plank-o-rama for the six, including a little reach around and tickle special for Flashdance and Swirly.

    Football-style pre-game warmups on the bricks in front of the Carillon, including high knees, side shuffle, karaoke, backwards run, sprints from a 3-point stance and bear crawl (chop blocks) followed by a sprint.

    Mosey over to the Amphitheater for some “stadium” stairs.  Two columns – run down the middle stairs to the base, 5 merkins, run up the outer steps and back to the middle, 5 merkins — repeato.

    Circle up in the grass circle in front of the Amphitheater – Al Gore for the six.

    Burpee Shuffle — called by YHC.  10 Burpees total.

    Mosey to the field for some modified 4-corner agility drills.  PAX waiting to start performed SSHs and Squats.  4-corners consisted of a sprint to the first corner (cone) and perform 1 burpee, side shuffle to the left cone and perform 1 burpee, back pedal to the next cone and perform 1 burpee, then bear crawl to the cone in the center and perform 1 burpee.  For the 3rd and final round, skip the burpees at each corner and instead complete the agility drills as fast as you can and perform 5 burpees in the middle at the end.

    Mosey to the other end of the field for some QB drills with a little risk/reward decision.  QBs (Swirly, Upchuck and YHC) chose to throw football to a 12-yard out (garden bucket) or 20-yard seam (trash can).  If target was hit in the air, PAX performed easier exercise.  If target was missed PAX performed burpees (10 if you missed the check-down target; 5 if you missed the deep route).  All 6 passes were to the deep route and all 6 were incomplete, so the PAX performed 30 burpees.  Of course, Swirly promptly nailed the trash can after the last round.

    Split up into two teams (we will call them Patriots and Falcons) for relays races that included a pass and catch component.  If the ball hits the ground, the entire team does 5 merkins and then continues with the relay.  1 practice round, then the Falcons beat the Patriots in the 2 that counted.  Falcons picked 2 exercises — pickle-pounders (Wilson special) and Mariah Carey’s (Hardywood’s contribution — I thought he should have just stomped around complaining about the sound system malfunctions instead of calling cadence but he kept the DIVA locked away and soldiered through the cadence).

    Mosey back to the flag (including several pass attempts on the way back, Hardywood and Loose Good carrying our “pass targets” and YHC carrying my mini boom-box — should have had that on TYA’s Drone Cam.

    Quick merkin ROF and then COT, name-a-rama, number-rama and YHC took us out.

    Announcements:

    HDHH – 2/15 at Ardent – Lockjaw has the Q and Swirly has pre-ordered some fruity beer in a dainty glass.

    Several races coming up – Smoky Mountain, Ragnar, Ash Creek 5K, BRR training/teams getting organized.  See Swirly, Toga, ?? and TYA for details.

    Fudd is again organizing a golf outing for Suicide Prevention — April 24 at Willow Oaks – let’s show some F3 support.

    Moleskin:

    Super strong work by the PAX this morning.  Thanks for indulging YHC with some different themed exercises and making the best of a little “dead air” in the 4-corners, relay and QB drills.  Good fun and competitive spirit in the relays.  I thought Spit was going to go all Dick Butkus and close-line Helix.  They play rough in DaVille!  Gotta keep your head on a swivel – you never know when Terry Tate office linebacker may be lurking — the pain train is coming, WOO-WOO.

    Decent mumble-chatter on the mile run, but it seemed to quiet down once we got down to business.

    Way push through the cold this morning and thanks for playing along.  I may have to Q an “F3 Spring Game” in the warmer weather…complete, of course, with a post-game Tailgate!!

    Have a great Super Bowl weekend men.

    No more Gumbo for you.