Tag: WDog

2 OG F3 RVA Brothers, 1 Former Tallahassee F3 Brother now turned F3 RVA Brother, and 1 OG Tallahassee F3 Brother locked shields and attacked the day at W Dog. Here’s what happened :

Mosey to grass circle

F3 Mission Statement

Warmarama : 20 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC

Merkin Jax : 1 Merkin to 4 Plank Jax ratio, go up to 5 Merkins and 20 Plank Jax, then back town to 1 Merkin and 4 Plank Jax

Mosey to Ampitheatre

Starting at top step, do 15 Dips on each step going down (about 2/3 of the way down YHC realizes that looked better in his head so switch to 10 Dips on each step to finish out)

Starting at bottom step, do 10 Jump Squats on each step all the way to the top

Mosey to Penny Stage then partner up and grab a Cindy

Mini Dora : 50 Curls, 100 Overhead Press, 150 Flutters DOUBLE COUNT (Timer runs to a tree about 40 yards away then back)

Mosey to rusty cage for 5 Sets of 5 Pull Ups

Mosey to hill behind Ampitheatre

At the bottom, do Lunges all the way up to the tree

While facing downhill, do 50 Stiletto Squats

While facing downhill on your Six, do 50 Leg Raises

Mosey to bottom of the hill

Front Facing Crab Walk up the hill to the tree (THIS SUCKED)

Mosey down the hill then up the other side and BTTF

1 minute of Rapid Fire Alternating Punches while holding Al Gore

5 Navy Seal Burpees

DONE

Numbers, Names, YHC took us out

Announcements :

-This Friday 5/12 SOJ Happy Hour & Leadership Meeting at Diamond Billiards in Midlo

-Sun 5/21 SOJ Family Cookout and Basketball at Bettie Weaver Elementary (contact OC)

-Mon 5/29 Memorial Day Convergence at 7 am at Tredegar with Bagels & Coffee afterwards

NMMS : Really enjoyed catching up with Cappucino. Him and YHC used to post at Winthrop Park in Tallahassee on Wednesdays (Juggernaut AO). His employer’s HQ is in Richmond so he comes up every couple months and posts at W Dog. Finally caught him this time. Great to meet Macenroe for the first time and always great to have Snuff join the Q. Seize the day!

3 Amigo’s ready to get after it. We should do nothing but Triple Checks or none at all.

Warmarama:
Mosey to the edge of the park.
SSH, Arm Circles, Helicopters, DQ, Cherry Pickers, Flutter Kicks, LBS, Freddie Mercuries, Rosalita’s, Alabama Prom Dates.

The Thang:
Mosey to the field next to the church. For 3 rounds of 4 corners.
Corner1: 10 Merkins
Corner2: 20 Jump Squats
Corner3: 30 SSH
Corner4: 40 American Hammers
Repeat 3x alternate directions.

Mosey to the Amphitheater.
Round1: 5 Dips each step down.
Round 2: 5 Merkins each step up.
Mosey back to the Bottom.
Partner 1 – Run Perimeter of the Amphitheater
Partner 2 – Flutter Kicks
Partner 3 – WWII
Repeat 1x

Mosey BTTF
Mary: Deadman Hang, Reach for the sky. That’s Time.

Numberama:Namerama

YHC took us out.

NMS: 70 and Sunny again at Dogpile. Mummblechatter was all things, birthday parties, chucky cheese, Dot’s Back In is now Hitchhikers favorite restaurant.

Six dudes showed up for a Singer Q and this is how things played out:

Mosey to Carillon field for warm up – SSH, Don Q, Squats, mountain climbers, pickle pounders, Freddie Ms

Jacobs Ladder – bear crawl sideways across field, 1 merkin, lunge back, 2 merkins, repeat up to 6 merkins

Beast (dealers choice) – hand release merkins, burpees, ARM CIRCLES, SSH, couple others in there

Mosey to rusty cage – 5 pull ups and 10 jerkins, repeat 3 times

Mosey to amphitheater- 1 irkin on each step.

Return to flag and AMRAP WWII sit-ups.

Moleskin:

Pigskin made is inaugural trip to the AO and YHC seized the opportunity to show him around a little though the beast took up the majority of the time. Thanks to Oyster for calling the burpees but later convincing others to do arm circles so we all won in the end. Hitch brought all the dudes to the yard with the offer of coffee, and BT prefers to notify others he is fart sacking around midnight before the workout. Lead on my friends.

Best of luck to that old motorboatin SOB leaving for the west coast Saturday. See you in the gloom someday.

-Singer

Thank you Snuff and Bootleg for posting today. You guys are just what I needed this morning. Some days you just need a couple of guys to Leave no man behind, but leave no man where you find him.

WARMARAMA: We ran a mile and then Snuff took us through a warmarama.

The Thang:
Snuff: Mosey to the Penny Stage, grab a coupon and let’s do a triple check.
Bootleg: Mosey to field for 2 rounds of 4 corners.
Oyster: Mosey around with some detours and go BTTF for some Mary.

BTTF:
Numberama: Namerama:

Snuff took us out. Thanks Snuff.

NMS: The road ahead is going to be very difficult for us, please keep our family and especially my wife in your prayers. We recently went on our Spring Break trip along my in-laws. The following day after we returned from vacation, my Father-in-law collapsed and passed away. The doctors are stating he had a heart attack. It’s very surreal for us as just a few days ago he was riding bumper cars with his daughter and today we are now planning his memorial service. Just heartbreaking. Thank you for letting me talk about it this morning and share in some of his stories.

Oyster

Four semi-regulars not on Spring Break showed up ready to inhale some pollen and enjoy the warmth of the new season. YHC arrived at 5:30 on the nose and this is how it went down.

WARM-A-RAMA:

Mosey to the Amphitheater, make a half loop and square up in the grass for warm-a-rama.

Bootleg takes us through SSH, Helicopters, Don Quixote, Imperial Walkers, Copperhead Squats, LBC, APDs.

THANG:

Proceed to the bottom of the Amphitheater steps for ascending merkins back to the top (1-18 reps). Turn around and descend and perform WW2 x 5 at each step. Pass to Swirly.

Mosey to Penny Theater for Block Work. Perform exercise, run to the light near the Carillon then return to block. Exercises were:

Block Burpees x 5

Curls x 10

Squats x 10

Overhead press x 10

Block bench x 10

Return blocks to stage and pass to Slippin Jimmy.

Mosey back to the Amphitheater for stage exercises. 3 PAX perform exercise with 1 PAX running the perimeter as the timer. Exercises were boxing cockroach (2 PAX) and Carolina DD. Once complete, return to VSF for brief ab-a-rama.

BT finishes out with leg lifts x 10 (each leg) and inverted plank leg lifts x 10 (each leg).

COT:

Slippin Jimmy took us out and reminds the PAX to be present and take advantage of every moment we have with our loved ones.

NMS:

A small but determined crew showed to hold down the fort while Spring Breakers and new fathers are away. The weather is definitely getting warmer and it won’t be long until we are soaking with sweat before the post even starts. YHC is still relatively broken but happy to be able to get out and at least participate, even if it means doing ab work in the pollen-dusted weeds that will soon be a foot tall in the friendly confines of the amphitheater. Mumble chatter was relatively light and consisted mostly of talk of travel. Safe travels to Bootleg (Missouri) and Slippin Jimmy (the House of the Mouse) as they take off this weekend, and to those already on the road enjoying a respite with friends and family. Swirly and YHC will stay local and be looking for a comfy couch to watch the Masters. BT OUT!

Three brave man showed up for a stretching beatdown this morning after the heavy rain overnight. Here is how it went down:

Mosey to the amphitheater for COP

• 10x deadman hang, 10x hand stretching up/left/right, 10x imperial walker, 10x Don Quixote, 10x helicopters, 10x Ukraine, 25x SSH
• 10x LBC, 10x American hammers, 10x Arm-circle in crunch frog position, 10x flutter kicks, 10x merkins, 10x Scorpion kicks

Exercise 1 – Elevens

• Merkins on one side of the stage, jump squat on the other side of the stage, and lunges in between.

Exercise 2 – Triple Check

• Pacer running around the circle while person #1 does SSH and person #2 does LBC.

Mosey back to the flag.

Numbers and names…

Announcement – The Bridge this Saturday.

YHC took us out.

While YHC and Swirly downloaded lots of information, e.g., annual field day, F3RVA retreat, F3RVA website, and Slack regarding F3RVA to McEnroe, YHC felt so fortunate to be a part of F3RVA. Thank all of you in F3RVA!!

Seven brave PAX members showed up for the hot potato Q. Mosey to the amphitheater.

• COP
  • Deadman hang x10, Arm circle x 10, SSH x 20, Imperial walker x10, a series of leg stretching x10, merkins x10, mountain climber x10
• Exercise 1 – Merkins
  • Starting from 1 merkin all the way up to 18 merkins at each stair
  • Mosey to the field
• Exercise 2 – Four corners x 4 rounds
  • Merkins, SSH, WWII, Burpees
  • Mosey back to the triangle
• Exercise 3
  • A set of Abs exercises
  • Mosey back to the flag

Announcement – None.

McEnroe took us out and the site Q brought coffee to share.

Four usual suspect guys showed up for a hot potato Q this morning. Here is how it went down:

• COP
  • Deadman hang x10, Arm circle x 10, SSH x 20, Imperial walker x10, a series of leg stretching x10, merkins x10, mountain climber x10
  • Mosey to the stage
• Exercise 1
  • Cinder block exercises including block merkins
  • Mosey to the field
• Exercise 2
  • Run to the other side of the field and back while doing a set of exercises including burpees and merkins
  • Mosey back to the flag

Announcement – The Bridge workout this Saturday.

Swirly took us out and the site Q brought coffee to share.

6 strong attacked WDog this morning and here is how it went down.

Warm ups

Theatre – incline merkins step ups up – dips – squats down

Rusty Cage – ladder – 5-1 pull ups and jerkins

Stage – partner up exercises with block over head press – curls squats helicopters bench press – other partner running.

Ring of fire 10 merkins dealers choice

Woke up to a dead battery this morning – thanks to Senor Frog for picking me up.

Way to work guys – nice cool beautiful morning – great way to start the day !

5 strong showed up for WDOG this morning and this is how it went down.

Mossy to police statue for warm ups

Triple check at the steps – run the steps – WW:II’s – flutter kicks

Field for 4 corners – 10 Burpees, 20 hand release merkins – 30 wide grip merkins- 40 regular merkins – work are way back – SSH’s – squats – Monkey humpers – and Burpees

Light pole – 1-9 increase exercises – LT. Dans, LT DANs, SSH’s, Squats, Merkins, WWII’s, IW’s, Burpees

Native American run back to the flag

Mary

Great job guys – beautiful morning – thanks for coming out and for allowing me to lead.

Thanks for taking us out and for the coffee Hitch !

BODO’s 7 year anniversary Q tomorrow – Bridge Saturday !

See y’all in the gloom