Tag: WDog

5 guardians of Byrd Park (including an old salt revisiting his old stomping grounds) arrived to a glorious and quiet fall morning to see what the replacement Q had in store. Creativity was attempted, and it went something like this:

COP:

Mosey to the amphitheater circle for:

Imperial Walkers x 10, Helicopters x 10, Abe Vigoda’s x 10 (plus x6 for LIFO), Copperhead Squats x 10, Merkins x 10 and Flutter Kicks x 15

THANG:

Descend to the Amphitheater floor for Elevation. Each PAX starts on a step at the western end of theater. Perform Merkins x 2, Bear Crawl to other end, perform another Merkins x 2. Ascend one step and return to the other side via Crab Walk, performing 2 Merkins on either end. Ascend one more step and do the same only with Lunges. Ascend to the top of amphitheater repeating this pattern.

Mosey to Carillon Field for Eye of the Storm:

Start in the center of the field. Burpees x 5 then run to a corner, perform the following exercises, and back to the center until all 4 corners completed. Also, perform burpees x 5 upon each return to center.

Corner 1: Merkins x 20

Corner 2: Smurfjacks x 10

Corner 3: Flutter Kicks x 20

Corner 4: LBC x 20

Mosey to circle just west of the Carillon for Double Check. One PAX runs to Penny Stage while partner stays and performs exercise. Exercises were Merkins and LBCs.

On way back to flag detour to the Rusty Cage for Pull-ups x 5. Return to Flag for COT, announcements. YHC took us out.

Announcements:

Best of luck to many PAX running this weekend. Also, tons of challenges going on so check Slack (merkins, burpees). Vinny is leading the Bridge Saturday; if you can go, it’s a great experience.

NMS:

6 extra Abe Vigodas were for an almost-never Faceplant who was a slight LIFO. Lucky for him YHC is a creature of habit and doesn’t stray far from COP locales. Half-baked theme was to honor our brother Snuff who had to give up the Q and who, risking life and limb, is on his way into the eye of the storm for work in Florida. Godspeed, Snuff! Turned out to be a perfect morning weather wise. May need to tweak the Elevation portion of the workout as Crab Walks in the amphitheater are murder on shoulders. By my count, challenge credits were 45 Burpees and 120 ish merkins. Get out there and win the day, boys!

BT

YHC pulled up early to WDog only find Swirly had already secured the AO for the 5 that would eventually head out for a Doozy Q. According to the mountain bike mafia this is what happened.

Mosey to the circle for COP

DQ’s, Helicopters, Ukrainian Soldiers, Imperial Walkers, LBC’s, Heals to heaven (with a shooting star)

Mosey to the grassy pit for a Dora

100 LBC’s, 200 Hello Dollies, 300 Squats partner runs the long way down and back

Mosey to the side halfway down for a game of touch a tree. Run across the grassy pit and touch 5 trees but they can not be the first set of trees before the opposite sidewalk. Once you return do 20 WWII’s and go back out to touch 4 trees but they can’t be the same trees, return and do 20 WWII’s. Repeto until you get to 1 tree

Mosey to the corner, Bro Code 4 corners 10 – Jump Squats, 20 – Ball dippers (2 count), 30 – Squats, 40 – calf raises

Mosey BTTF for an ab ring of fire, hold Lazy Boy while each HIM around the circle does 20 of their favorite ab exercise

Numbers / Names Swirly took us out

NMS:

BT was a little disappointed when I announced that due to YHC’s shoulder injury we would not be doing Merkins, Burpees or anything in the plank position. YHC says a little disappointed because he needed the Merkins for the Merkin challenge but he was happy to not have to do Burpees. He did get some Merkins in by substituting them during the ring of fire and sprinkling them into the workout when possible.

5 strong posted for WDOG this morning in the rather warm fall gloom, and here is how it went down.

Mossy to the theatre for warm ups .

Steps : 3 incline merkins at each step focusing on mechanics – 18 steps – work are way back down with 3 good dips each step.

Love Hill – partner up – partner one runs to the gate – partner two burpee broad jumps then switch – next exercises are lunges and bear crawl until the team reached the top of the hill.

Native American Pole Smokers – 5 pole smokers run to the end of the line and leap frog to the end of the posts.

Native American Run back to the flag.

BT brought an FNG – ( The Mayor) – welcome Mayor we are glad to have you, and hope to see you back out in the gloom soon.

Faceplant has the beer mile coming up this Saturday at his house – come join in the fun if you can.

Enjoyed it fella’s – great way to start the day – now we are ready – GO GET SOME !

4 Bootcampers thought they might be in for a heavy run day when YHC explained that there would be no Merkins or Burpees but that the PAX was free to incorporate them into the beatdown as they each saw fit. I do not believe 1 burpee or Merkin was performed in the making of this BB.

Mosey to the Amplatheater for COP and what would eventually be the entire morning

DQ’s, Helicopters, Apple Bottom Poppers, Imperial Walkers, LBC’s, Booty Scooters

Partner up

Partner 1 does exercise while partner 2 box jumps their way to the top and runs back down repeto X3. Exercises are LBC’s, American Hammers, Scrunchy Frogs

Round 2 Exercises are Jump squats, Ball Dippers, Calf Raisers

Elevens – 1 American Hammer at the bottom run to the top for 10 Box Jumps on top step

Move to the bottom of the pit wall sits at the bottom for about 1 minute run to the top for dips (YHC kept count of 50, 40, 30) time ran out BTTF

Numbers / Names Face Plant took us out

NMS:

YHC is still trying to figure out how to get a good well rounded beatdown in when you can’t do anything in the plank position. Lots of Abs and legs to be done but YHC has also been reminded that not everyone likes to run as much. WDog is one of those AOs that you can stay in one spot and still get a really good workout in, if you haven’t Q’ed here YHC suggests you give it a shot.

7 of RVA’s finest including a Wildling Q North of the Wall, enjoy a hump day workout.

This how it went down

Slaughter Start – 5 OYO (Q’s Atlanta Braves won their 5th straight division title last night)

Mosey to the first traffic circle

COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Scorpion Kicks, ALT’s, Arm Circles

THANG

Mosey to pick up some coupon then mosey to the Amphitheater

Amphitheater Set

• Curls x 10 each step up
• Dips x 5 each step down
• Merkins x 5 each step up
• Swings x 5 each step down
• V-Ups x 5 each step up

Mosey back down the amphitheater, pick up coupons, return then to storage area, mosey back to SF

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

It was great to make a return to WDog. For YHC this was first time since completing a Winter Tour in 2020 (not including Dogpiles).

YHC had 8 sets planned for today but after hitting it hard out of the gate with the curls, getting 5 out 8 was to bad

Great to see the Richmond Proper PAX this morning and catch up

ANNOUNCEMENTS

Beer Mile – October 29 (see Slack or Faceplant for details)

SPIT ON THAT!!

6 locals and an eager Down Ranger convened at WDog on a glorious morning to load up on strength and unload some extra baggage. The stars were out in full affect (literally), and here is what transpired:

COP:

Mosey to the Amphitheater Circle, take a quick loop and knock out some warmup exercises:

• SSH x 15
• Abe Vigodas x 10
• Copper Head Squats x 10
• Merkins x 10
• a little stretching
• LBCs x 10

Thang:

Mosey to the Rusty Cage for some pull ups, chin ups, dips and Jerkins. All exercises x 5 (3 sets)

Mosey to the Penny Stage, grab a coupon, and perform the following in cadence. First 2 sets 2-count, final set single count:

• Overhead Press x 10
• Curl x 10
• Squat x 10
• Block Merkin x 10

Return the coupons and mosey to the Carillon Field for 4 corners:

• Carolina Dry Docks x 10
• Flutter Kicks x 20 (2-count)
• Monkey Humpers x 30
• LBCs x 40

Then, run it reverso.

Mosey to the Amphitheater (hitting on the hot spots for our guest) for Step-ups x 5, alternating legs with each step. BTTSF.

COT:

YHC took us out.

Announcements:

• Memorial Beer Mile Oct 29 (See Faceplant)
• Mental Health Awareness
• Thoughts for Faceplant’s co-worker, BT’s friend, Slippin Jimmy and his close friend

NMS:

What a beautiful morning for a physical beat down and mental cleansing. Just before launch it appeared that Marty from Back to the Future was going to make an appearance, but it was only another 80’s classic driven by our resident director of pastoral care (possibly on 2 wheels, even?) Great to see Buoy out there putting in the work and also to have UniBall from the Great White North PAX in Ohio. Of course the regulars are always a welcome sight. YHC should remember exactly the name of the Ohio Region as it was repeated at least 6 times, but YHC had some difficulty staying focused today. We’ll remedy that at Mary in the morning. Thankfully, and expectedly, the PAX kept me on point. An extra bonus was to have TYA show up for the COT.

I’m sure YHC’s concentration level was affected by some extra weight and a heavy heart having learned the relationship between Slippin Jimmy and a friend of mine who passed on Monday morning. It is good to lift heavy things but can be difficult to carry the weight of sorrow. Our brothers in the gloom are what we all need and the reason what we do is so important. Love your neighbor, be a rock for your family, give of yourself to others, and don’t hesitate to lean on your friends when you are in need. It may be the hardest thing to do, but the bonds of brotherhood are built for it.

Stay strong

-BT

6 Titans circled the parking lot, found Big Blue in the original parking spot for WDog. That goes way back. Who’s ready to take on the day.

Warmarama:
SSH, DQ (slooooow), Helicopters, Arm Circles, Merkins, LBC’s, Rosalitas.

The Thang:
Mosey over to the Bridge. At each light pole alternate the following: 10 Merkins and 10 Dry Docks. Let’s get back across the river and Alternate the following exercises at each light pole. 10 Squats and 10 Imperial Walkers.

Mosey to the Amphitheater. Work our way up to the top, alternating exercises at each step. 10 Dips and 10 Front Seat Alabama Prom Dates.

Mosey back to the flag. 2 Miles covered.

YHC took us out.

Announcements: (See Slack for more events and details)
7:30am — Gridiron Convergence this Saturday!!
Sit and Sip — This Saturday.
Beer Mile — Faceplant’s House coming in October.
Frozen Triangle: Rosie and Gumbo are working on a CSAUP. Training started yesterday.
DTH – has a missions trip coming up. Read more here CALLED to Papua New Guinea: PFR 2022 & Testimony Video! (hendersonsinmissions.blogspot.com)

Great work today. See you in the Gloom.
Oyster

3 Regulars, 2 F3 travelers and 2 FNGs made their way out of the gloom and into the light of WDog. According to the dogs at the park this is what went down

Mosey to the Pavilion for COP

DQ’s, Helicopters – 5 Burpees, Cherry Pickers, Squat Walkers – 4 Burpees, Tempo Squats – 3 Burpees, LBC’s, Sugar Sticks – 2 Burpees, Merkins – 10 Burpees

Box jump up steps mosey to the rusty cage

With 2 new guys and 2 out of towners it is too dark to do what was planned so modify to stay at the rusty cage

Start with a burpee up to the bar for a leg lift and finish with a pull up that’s 1 Repeto to 5

Mosey with a Lung walk over to the long half pipe looking grassy area with trees on either side

Elevens from side to side with LBC’s on one side and American Hammers on the other

Mosey BTTF with plenty of time for Man Killers

Numbers / Names Bodos took us out

NMS:

Wow, what a morning to Q. Lab Rat back out in the mix, so good to see you getting it done again. 2 out of towners – Inbox from Northern VA (he was at the stair climb when YHC was there this last weekend) and Chill Zone from Texas (works with Inbox). 2 FNG’s Welcome Schembechler (also works with Inbox) (he’s an ohio state grad, YHC grew up in Michigan) and Buoy (he’s getting ready to go to Coast Guard bootcamp). As always I love seeing my friend Bodos being an example of a HIM.

Eight, no wait seven dudes descended upon the best AO in town for an invigorating morning workout. There was one guest named Cappuccino from F3 Tallahassee. The lucky seven started with some stretching because it’s always important to do that. Then it was off on a mosey to one of the first circles.

At the circle everyone lined up in the merkin position on the curb around the circle and did one merkin then crawled with hands on the curb to the next curb cut, we did this as a team shuffling around the circle clockwise until some of the PAX hit the trash cans. Enough of that, then it was on to the stage.

YHC had been eyeing the coupons over the past few months and noticed their numbers have been dwindling down. Last inventory counted 37 coupons on January 19, 2022. So we’ve lost a few in that time span. It went like this, each person shuttled the coupons into the light near the fence over head carry. Then when all coupons were out it was a series of exercises based on the magic number of 12 coupons that were counted. So 12 overhead presses, 12 curls, 12 merkins, and 12 dips.

Put all the coupons back one by one by doing 10 lunges with a coupon then run them back to their hiding place under the stage.

Next it was on to death valley, behind the amphitheater for a variation of brokeback mountain. Partner up 5 rounds total, timer runs down and up the hill and does 5 burpees on the opposite side, while the partner alternates rounds between WW2s and flutters. It took a while but the work felt good. Next mosey on over to the amphitheater.

You dip, I dip, we dip. Two dips on each step up to the top of the amphitheater. No fancy counting, no escalating or descending numbers to remember, just 2 plain ole dips. Hopefully in the next 9 months we will not be down to zero coupons…

It was great having a guest in town, and we were all excited to see Shiplap emerge from parenting a newborn.

Then mosey back to the flag for some mary, and YHC took us out.

Prayers for Hitchhikers coworker for the loss of their parent.

Five hardened veterans showed up to WDog for the elusive BT beatdown. While Coffee Chat concluded last week, there was still plenty of gloom and pain to be had. Here’s how it went down:

COP:

Mosey to the circle at the top of the amphitheater for Helicopters, Abe Vigodas, Dead Man’s Hang, Copperhead Squats, Merkins and some stretching.

The Thang:

Mosey to the Penny Stage to grab some of the remaining coupons. Circle up for a little end of summer muscle beating.

• Overhead Press x 10
• Curls x 10
• Squats x 10
• Block Merkins x 10

Complete 3 sets in cadence (1st set was 2-count), replace coupons, then onto the hill where all the construction equipment lives. Split in 2 groups for the Dora (100 WW2’s, 200 2-count Flutterkicks, 300 LBCs). Timer runs to the bottom of the hill and back. Plank for the 6.

Mosey to the Amphitheater for Ascending Dips (1-18). Plank at top for the 6. Quick jog around the loop and BTTF.

COT: BT took us out.

Announcements: Labor Day Convergence at DogPile, F3RVA Anniversary at Gridiron, Sit and Sip and Beer Mile (see Faceplant) all coming up.

NMS: YHC needed less running and more boot camp leading up to the BRR, so a Q was in order. For the most part, mumble chatter was respectful. Some regulars were/are missed but we know they will be back in short order. Faceplant was happy with the Abe Vigoda cadence which made the Q happy. YHC had to share a story about his 14 yo (F3 Rocky Top) who has been delighted in his new-found albeit slender musculature and has not been afraid to parade around the house showing it off. Oh to be young again, but I wouldn’t trade it for the aches and pains shared by all of us in the gloom. Fall is here and the hours are getting short, so make the most of every one of them! BT out!