All respect this morning at WDOG and here is how it went down.
Head to the track – exercises at each obstacle 10 merkins, 10 squats = 220 of each exercise and two laps/miles around the track.
This was a full respect workout with some solid dudes, solid mumble chatter, and a solid way to start the day! Enjoyed it fella’s – see y’all in the gloom !
YHC knocked out a 2.5 mile pre-run, flirting with the idea of making it all the way to Chester before wisely deciding, “yeah…let’s not get carried away.”
Met up with Broadway at the flag, and we set off through the neighborhood with a loose plan and strong confidence…which quickly turned into “I think it’s this way?” energy. After a few expert-level navigational guesses, we accidentally upgraded ourselves to a full 3-mile run. No one complained (out loud).
Back at the AO, Broadway grabbed the wheel and delivered a no-frills beatdown: WW2s, merkins, dips, and step-ups. Nothing fancy, just the kind of work that makes you question your life choices mid-rep.Between gasps for air, we were treated to Broadway’s next-level spiritual wisdom—equal parts conviction and confusion as YHC tried to process deep thoughts while his arms were shaking during dips.
Got lost, got better, got a little wiser.Not a bad way to start the day.
The New Kent sunrise 🌅 greeted 3 boxers 🥊 this gloom to get a triple check style weight training beatdown at Mammoth Balls! Consensus is, we can’t box but we can jump rope like the dickens!
Mosey to the E helipad for Warmarama
Mosey back to the gear and haul it to the stranger parking lot.
Triple Check 1 –
Triple Check 2 –
Triple Check 3 –
Finisher- Bear Crawl/ Crawl Bear Suicides. Each of 5 Parking stripes. gets 1 of 5 core principles, crawl Bear back to start and Bear crawl to the parking stripe and continue on until finished and end with The Mission.
Numbers & Names!
Announcements –
Prayer Reqs
Master Oogway closed it out in prayer
The PAX kicked things off with a solid mosey around the three soccer fields and the main parking lot to get the blood flowing. Once we circled back, we lined up for some classic F3 warmth:
We headed over to soccer field number one for a double dose of Dora. Groups of 3 split up on opposite sides of the field with a runner traveling between them to swap out.
Next, we set up a four-corner disaster zone. The rules were simple: the center of the field was the safety of the storm, but it required a toll.
We moseyed over to the basketball courts for a classic cardio smoker—descending burpees.
The Knicks recently reminded the Q of what real defense looks like so he put the Pax through an old school drill. The PAX stayed in a low squat, pounding the ground (running in place) while, on command, alternating the stance either to the right or left side as directed. Absolute leg burner to finish a great workout.
Good Stuff
BB title refers to today’s mumble chatter about rearing our young.
Lap around the school.
SSHs, helicopters, Michael Phelps, dead man hang, cherry pickers, copperhead squats, merkins, plank jacks, the wife stretches
Swings + single-arm overhead presses, 3 rounds, reps/round = 5, 10, 15
Goblet squats + merkin pull throughs, 3 rounds, reps/round = 5, 10, 15
Single leg deadlifts + lawnmower pulls, 3 rounds, reps/round = 5, 10, 15
Calf raises (reps/round = 50, 60, 70) + upright rows (reps/round = 10, 15, 20), 3 rounds
Romanian deadlifts + V-sits, 3 rounds, reps/round = 10, 15, 20
WWIIIs + lying pullovers, 3 rounds, reps/rounds = 10, 15, 20
Running out of time, 1 set of 21s + 1 set of 20 hammer curls.
Time called.
Names, numbers, announcements. Summer tour continues, Satan’s Hill Friday 6/19 is a summer tour destination with Nancy on the Q. July 4th convergence @ Gridiron. Great to see Woodsman out again!
Prayers for Fandango’s family and for general well-being.
Thanks for letting me lead!
12 of us enjoyed a Heartbreak 55 this AM. It was the Q’s 55th so we did…well, 55 of things. After warm up:
Playground for three rounds of 5 Pull Ups, Decline Merkins and Incline Merkins. Then 5 Burpees before a modified 55 Lindsay (40 Step Ups and 15 Dips, up and down by 10). Then another 5 Burpees before a break.
Ab “break” was 50 WWIIs with 5 Irish Hammers, and 50 Side Crunches with 5 Irish Hammers. Add 10 Burpees
Starfish of 4 corners (50 Side Straddle Hops, 50 Calf Raises, 50 Leg Pumps and 50 Squats), with 5 Burpees in the center after each corner.
Final exercise was a mosey up the hill for 5 Burpees, back down, then Bear Crawl up the hill for 5 Burpees. Should total 55 Burpees for the morning 🙂
Sieben Svelte studs met in the morning gloom to see what a late signing Q had planned. After demonstrating meticulous Westhoe inspired parking, YHC had one question for our newest (to us) PAX, easy or hard 1st F? According to the tomatoes who start late in the summer this is what went down more or less.
Welcome, Disclaimer. 9 burpee warmup. SHORT mosey to COP 1
COP 1 All IC: Mountain Climber x26, DQ x 10, Turn N Bounce x10, IW x10, Ukrainians x10, DMH. Albatross arms: Arm Circles x20 both ways, x10 overhead claps, x10 SEAL claps. Mercans x10, Wide arm x6, Diamond x6, Ranger x6, fingers in x6, fingers out x6. Pecs ruined its time for a SHORT mosey to COP 2.
COP 2: WW2 x10, LBC x27, Hello Dolly x10, Hola Rosalita x10, Ihre neuer Berliner freundin: Guten Morgan Birgit x10 (pike with hip thrust) Viele Danke fur Alles auf Deutsch sprecht, APD x10. Mosey to COP3.
COP 3: Sit and lift 10 oyo, Step Downs (reverse step up, starting from standing high and touching “just the tip” of the foot to the ground) 10 each side oyo, Sumo squats IC x10. Mosey to hill.
Hill repeats: Mosey up / Bernie down, Bernie up / mosey down, bear crawl up / crawl bear down, crawl bear up / bear crawl down, polar bear up. Mosey to pull up bars. Heart attack and shoulder warning modifications heeded.
Triple check. After a group demonstration of the run route maximally using available playground apparatus, partner 1 pullups to max then 3x jump ups then squats, partner 2 WW1. GP run BTTF.
Quick Mary: Flutter kicks x15; Heels to heaven x15. YHC took us out.
4th July convergence Date TBD. Time 0700 at Gridiron
NMS – Great to see Spine out. Learned something about futbol / Fußball from Tater and Whitesnake. YHC was paying attention to the next plan so did not catch much mumble chatter.
Thanks to the PAX for trying new things. The Birgits were a good add IMnsHO. Need to work on the step back instructions. Tater and I discussed a Beach CSAUP – more to follow.
Thanks for letting me lead.
Get some!
Three regulars sent up the signal on Sunday afternoon and confirmed attendance for a Monday River Run.
Route – 4 miles. Salisbury Rd -> Chepstew -> Elmstead -> Thorngate then somehow we ended up near Drapers House and YHC forgot what happened in between.
It was steamy but the pace was slow to accommodate two injured PAX members. Thanks to these guys I certainly would have found my walking pace early on. Good conversation and good company, 4 miles was achieved.
-Singer
COP – Mosey around back of Atlee to the elementary school bus loop. Arm Circles, LBC’s, Cherry Pickers and some others.
The Thang – Partner Up for Some Triple Checks. One partner runs the bus loop (frontwards, backwards and karaoke style) while the other does calf raises. 2nd set of exercises used monkey humpers while the 2nd guy ran. I don’t recall what the 3rd exercise was. We then moseyed back to Atlee. Numberama, Namarama and Trout took us out with a prayer.
🔥 WARMARAMA
One loop around the bus loop and some light side straddle hops, arm circles, Michael Phelps, merkins.
To honor my bionic knee’s first go, I played my favorite Daft Punk robot bangers.
💪 THE THANG
EMOM 1: Pure Core
Mosey to top of Mount Chaplain to take in the sunrise for EMOM 2.
EMOM 2: Upper Body
Mosey back to asphalt.
EMOM 3: Mixed
One more loop around the bus loop to see how running felt. All good.
Mosey BTTF 🇺🇸
🗣️ COT
Dealer’s Musings: