Category: Richmond, VA

  • the perfect Q

    8 men rolled into WDog, at least 1 submitted toll receipts for reimbursement from the site Q.

    Warmarama:
    SSH, Helicopters, DQ, Imperial Walkers, Arm Circles, Copperhead Squats, Merkins, Carolina Drydocks. Mosey to the Penny Stage, grab a coupon.

    The Thang:

    The Penny Triangle of Pain.
    Lunge with the Coupon from the stage to the Fence. 20 Coupon Merkins. Leave Coupons.
    Bear Crawl to the Tree and complete 20 American Hammers.
    Bernie from the tree to the Corner of Penny Stage and complete 20 dying cock roaches.
    Mosey to the Fence, grab Coupon and complete 20 chest presses.
    Lunge with Coupon to the tree. 20 Coupon Merkins. Leave Coupons.
    Bear Crawl to the Corner of Penny Stage and complete 20 American Hammers.
    Bernie to the Fence and complete 20 dying cock roaches
    Mosey to the Tree, grab coupon and complete 20 chest presses.
    Lunge with Coupon to the Corner of Penny Stage and complete 20 Merkins.
    Triangle Complete.

    The ground is Lava
    Partner up. Each group bring 1 coupon. Mosey to the Rusty Cage.
    Drop Coupon off at the fire hydrant.
    Partner 1 – Hangs from the Rusty Cage, don’t get burned by the lava
    Partner 2 – Runs to the Coupon, completes 30 toe taps, returns to relieve partner.
    3 Rounds. Return Coupons and Mosey to the Amphitheater.

    Triple Quadruple 3 rounds Triple Diple Check
    Partner 1: Flutter Kicks
    Partner 2: Dips
    Partner 3: Run to the top of Amphitheater and around to the other side.
    3 Rounds

    BTTF:
    Counterama: 8
    Namerama: Swamp Donkey wins the award for best F3 Name in a long time. Can’t wait to see this on the back of an F3 shirt.
    COT: Hitchhiker took us out. Requesting prayers for all the F3 folks out on IR and those with unspoken needs. Prayers to Cornbeef’s mom who may have had a stroke. We pray for a speedy and full recovery.

    NMS: Hitchhiker is bringing coffee and reimbursing folks for Tolls. He is on a mission to make WDog great again. It’s always been great Hitch, let’s remind folks. Wedding Singer crossed the river this morning. Last time Wedding Singer was at WDog the Carillon did not have a fence around it. (Yea that long ago.). Great job today, Men. Thank you for letting me lead.

    Announcement:
    The Frozen Triangle – This Saturday.

    Who’s up for a February Monthly Challenge? Mile a Day?

    Make today Great!
    Oyster

  • Wayne Chrebet – Mr. 3rd Down

    10 early risers arrived for a resurgence of the coupons. I being a cheapskate do not have a F3 shirt and with all of this talk of a great new shirt I decided to come in with my own ensemble. I went through old shirts and found a well-worn 1997 Wayne Chrebet jersey. Oh the good ole’ days of slightly above average JETS teams.

    The workout went like this:

    COP: DQs, DMHs, Merkins, MCs, FMs and ACs. Pick up a coupon (thanks Kubota for bringing them over). Mosey to triangle park.

    Triple check with coupon bench presses, LBCs and run around the triangle. Mosey to neighborhood (Culpeper St.).

    Elevens with coupon sit and presses and merkins. This took a while but Gumbo was leading the way. Mosey to parking lot.

    Four corners with burpees, 2 count mountain climbers, 30 coupon squats and 40 curls for the ladies. At this point there was mumble chatter about certain “experiences” in motor vehicles.

    Prayers for Corned Beef’s family as his mom likely suffered a stroke. Prayers for all those who are on the mend physically and mentally. Thanks for letting me lead after I backed out last week. We missed you Last Call.

    Cheers,

    Fireman Ed

  • Lots of wind

    3 showed up on cold and very windy morning. Forecasts promised cold, but wind was unexpected and in your face. Chum ran from GridIron AO to Starbucks and back by himself, making it about 4 miles. Polly and Q started at Starbucks, ran to GridIron AO, did GridIron. Q ran back to Starbucks by himself. Running back is way less fun.

  • (Preblast) Oyster is crossing the river to Q at WDog!

    Coffee will be provided after the workout.

  • You are the Sh*t. Love, Dad

    9 Gloom Jockey’s hopped on the horse for a reminder that we were and we still are the sh*t. YHC started with a little transition between the seasons as we Mosied to the tennis court for a pre COP cardio. 4 sides shuffle, high knees, shuffle, bernie. COP was 20 SSH, 10 Imperial Squat Walkers, 10 Wide Merk, Oblique LBC R, LBC, Left, 10 Diamond Merk, 12? Crab Cakes, 10 regular merk.

    The search continues for a Jerkin bar at No Toll – Failed toll with bar gate.

    Following was 4 corners prostitute 10 Merk, 20 Freddie Merc, 30 Crab Cake, 40 SSH.

    11s at the shelter for dips and Lt. Dan’s. DD modified to lunge steps to shorten the trip back from midfield to dips.

    Bataan Bear Crawl with a 2 Burpee cherry through the rotation one time towards the flag.

    Ended with 5 merkin ring of fire and a 30 second 6″ plank eyes to you’re adjacent neighbor for a reminder that you are still the Sh*t.

    Announcements: Frozen triangle start at dogpile at 6. ready for ~3hrs of fun.

    YHC learned that Merkin count is a double count exercise. Down on 1; Up on 2; Down on 3; Up on PAX “1” that’s two for the price of one. YHC closed with a reminder that we were made in the image of our creator. As Last Call said “My body is a temple”

  • Still round the corner there may wait, a new road or a secret gate.

    2 ruckers and a lone runner traversed the friendly environs around AHS. The night before, YHC boldly trumpeted the prediction from his phone’s weather app that any precipitation would hold off until all participants were back home and dry. Potential runners were wise to the folly of this trust and instead chose the certain warmth of the fart sack.

    YHC covered just under 4.5 miles on a new (to him) route. Apparently, part of YHC’s pre-published route cut through a gated community which YHC probably had previously learned about and then forgotten. Without any PAX members around, only drivers flying around that corner on Atlee Station Road and whatever animal was rustling in the nearby trees can attest to how YHC completed his route. Yardsale and No Idea probably covered under 4 miles together with a slightly delayed rucking start. Numbers, names, and No Idea took us out, remembering particularly Corned Beef and Hash.

    Even in the gloom there is a joy to taking new paths like the one this morning. It can be difficult to keep that sense of joy and wonder in the world during hard times or just during the day-to-day grind. I look forward to seeing the rest of the runners back out soon.

  • Rain Dance Past the Haunted House

    13 Warriors emerged from the gloom despite impending precipitation. To delay the start of the precipitation we performed a series of rain dances. They went something like this…

    6 milers: Up Gateway Drive and left onto Campus Drive then left onto Boatwright/College Rd. Down past the UR football Stadium then right up University all the way to where it ends at Ziontown. Cut through the yard of the “Haunted House” (Bodos assessment) and take a right onto Roslyn Hills, left on September, continue on Countryside. Left onto Higginbotham, Left onto Charnwood, quick right onto Melwood and a quick left onto Rosylin Hills and back to the cut through and back the way you came.

    5 milers: Up Gateway Drive and left down past UR Stadium on Richmond Way, right at the lake and across the bridge then up the path to University. Up University until it ends at Ziontown. Cut through the yard of the “Haunted House” and take a right onto Roslyn Hills, left September, left onto Melwood, Left onto Roslyn HIlls and back through the cut through. Back down University, take a left on College and go up by the baseball field then return by the lake to the flag.

    4 milers: Run along the lake and across the bridge then up the path to University. Up University until it ends at Ziontown. Cut through the yard of the “Haunted House” and take a right onto Roslyn Hills, left September, left onto Melwood, Left onto Roslyn HIlls and back through the cut through. Back down University, back the way you came and back to the flag.

    Numberama, Namerama.

    Announcements – Hitchhiker is enticing the Pax to join him at WDog tomorrow morning by offering coffee. Saturday is the Frozen Triangle.

    Prayer request for Corned Beef’s mom who suffered a stroke.

    NMS – the Pax all discussed their weather apps assessment of today’s weather as they prepared for Spider Run and noted it was supposed to be raining already when we got there. Thankfully it was not. Our rain dances held off the rain until Bone Thugs (aka “American Taliban” as dubbed by his M due to his extensive facial hair) emerged from the mist and returned to the flag. Some good hills in these routes. Have a good day boys!

  • OTB 5 miles – 9:03 pace. NM dudes.


    Good run with P.O.G today. Got the heart pumping. Talked about the empty Q sheet at Timberwolf and Satan’s hill. Might have to sign up because we know everyone likes burpees.

  • Predictions worthy of FOMC appreciation

    The perfect number small PAX count assembled at HBR with an assurance of a rain-free beatdown courtesy of YHC. We’ll leave it to the meteorologists to check the accuracy of the Qs claims but we did:

    COP: SSH, Don Qs, IPs, Merkins, LBCs, Scorpion Kicks.

    Mosey over to the properly illuminated PES front lot for a triple check: HRMs, Heels2Heaven, & Run the loop. Mosey to side lot for rotating Donkey kick & Peoples chair line. Over to Pullup station: 4 rounds of 8 Pullups & WWIIs. 3 Rounds of 25 PLTs.

    Over to benches for some challenging math: 10 Derkins & 20 Benchkicks. 4 rounds while increasing each by half of the original count (very straightforward). Finish with a partner bear crawl across the blacktop and 2 min of Mary at end. Atilla took us out.

    NMS: Sometimes life is a paradox; if you want to lose weight order a Clydesdales F3 shirt. That is sure to get you under 200 lbs as Atilla can attest. Lighthouse showed up in fully absorbent cotton attire confident in the No rain call that YHC texted out yesterday afternoon. Whitesnake arrived ready to post in -48 degree temps rather than the comfortable 48 degree temps we had. Maybe he’s trying to sweat off some extra lbs.

    Offshore struggled with the multi-variable algebra required to complete the Benchkicks & Derkins escalator. Between Lighthouse and him with 2 PhDs in mathematic related fields they were able to finish. We were missing one of our HBR mainstays this morning, apparently the pull of the fartsack was too strong.

  • Journey to the Far East

    6 strong, including an FNG, at the latest edition of the Bermuda Triangle. Here is a brief summary for your viewing pleasure.

    Mosey to the school basketball court for Warmarama:
    SSH’s, Ukranian Soldiers, Bruce Lee Punches, Apple Bottom Poppers, Shoulder Taps, Alabama Prom Dates, LBC’s
    AND Mario Jumps, Bernie Sanders, Karoake (x 2), Lunge Walk, Appalachian Lunge Walk all across the court.

    Back to the park for Exercise One:

    Indigenous People’s Pole Smokers: PAX do Pole Smokers, Man in the back breaks off and does 5 Merkins, then runs to the front. Worked our way to the parking lot.

    Exercise Two: Man Harmers – 10 SSH’s, Forward Straddle Hops across parking lot, 20 SSH’s, repeat pattern up to 70

    To the Football field for Exercise Three:
    Bear Crawl to the 50, then crab walk to the End Zone. On the return, Lt. Dans and Broad Jumps.

    Exercise Four: Triple Check. Run length of football field and back, Hand Release Merkins, Jump Squats

    Back to the flag for one minute of Monkey Humpers.

    Numbers/Names/Announcements

    YHC took us out

    Final thoughts. It was great welcoming Flyhalf to the group. Flyhalf is a Rugby player. His position: Flyhalf. That’s how we do it ’round these parts. I enjoyed posting at Bermuda Triangle for the first time – great AO with lots of areas to work in. Excited to see this thing grow and serve the Chester area.