Tag: WDog

Two Sciatic patients and one brave man showed up at WDog and YHC sensed a desire to do some stretching. Here is how it went: First, moseyed through the Pump House Park and to the Amphitheater. Second, YHC led the COP as follows: 10xSSH, 10xImperial Walkers, 10xHelicopter, and 10xAmerican Hammers, and 10xMerkins. Third, take turns and shared their favorite stretching exercises. Fourth, do the same number of incline merkins with the steps as YHC and pax moved up at the Amphitheater. Moseyed back to the flag.

Announcements:

• The Bridge on June 25
• The 4th F3RVA Annual Retreat

Faceplant took us out.

SOJ takeover week continued with a beatdown at WDog. Before Source of Truth moved to Midlo Middle, YHC called WDog his Wednesday home. Has been quite some time since posting to this AO, but today was just like going home.

Here’s what went down…

Mosey to amphitheater for a slaughter start. Box jump burpees to the top and meet in the circle.

COP: SSHs, Helicopters, Ukrainian soldiers, Cherry pickers, DQs, Merkins, LBCs

Love Hill: Mosey halfway down Love Hill (had planned to go all the way but forgot how long it was). Partner up. One partner runs to the top of the hill while the other performs bear crawl. Runner returns and switch off. Repeat with forward crab, polar bear crawl, and backward crab until reaching the top.

Rusty Cage: Six pack with 6 pull-ups, 6 merkins, and 6 jerkins. Repeat to 1. Shiplap had a sudden stomach emergency and missed out on this fun.

Mosey to the field for two rounds of a Beast: Crossed leg lifts (both legs) and two-count flutters

BTTF for 2 minutes of Mary (American Hammers and Rosalitas.

Numbers, names, announcements, YHC took us out.

NMS: Awesome to be back at WDog this morning. YHC admits he doesn’t cross the river very often anymore but maybe it’s time to make a change. Being back at WDog this morning made YHC remember how much he enjoys this AO. So many places to go and so little time! Great to have House Party out at WDog for the first time.

One questions remains from this morning: Where was Hitchhiker? Word on the street was that he was picking up Bad News from the Omni and heading over. Did he get lost? Did he and Bad News opt for coffeeteria instead?

Announcements: The Bridge on June 25

Prayers please for YHCs family. I lost my last grandparent on Monday. My grandfather was 2 months shy of 100 and we were really excited to celebrate that tremendous milestone with him in August. But, that wasn’t in the cards. After losing my grandma (and his wife of 75 years) last year, he hasn’t been the same. He went peacefully in his sleep and I believe he is happy to be reunited with his wife. Pop was a proud WWII vet and spoke often of his time in Europe during the war. I will miss his stories. YHC plans a tribute for him in August.

It was a hot potato kind of day at Wdog with four regulars and one out of town visitor. Welcome Coxswain, brother of Waterwings. YHC greeted the guest by welcoming Waterwings only to realize it was his brother F3 Murfreesboro.

Swirly picked up the hot potato and kicked things off with a stretch and a mosey on over to the ampitheater. Up the steps, one dip and one merkin, each step up, then one merkin and one dip for each step down.

YHC picked up the potato and mosey on over to love hill for the exercise that YHC picked up on a visit to F3 Atlanta. It went like this each round consists of starting at the bottom of the hill and running to a middle point on the hill and doing a different exercise, then run back down and do 10 SSH, then run up to the top of the hill and do 10 more SSH, then run back down to the bottom and do squats until the 6 arrives, once 6 arrives all PAX does 10 squats together. For the next several rounds repeato with the middle hill stop exercise cycling through, one round with 10 merkins, one round with 20 American hammers and another round with 10 WW2s.

YHC handed off the potato to BT, for a mosey on over to the coupon storage area for two rounds of 10 each – overhead press, tricep extensions, and curls. finished out with a mosey back to the flag for a quick standing stretch due to the ever present ants at the flag.

names numbers and announcements

Bridge this weekend – June 4th!

The typical troop of Wdoggers were bright eyed and bushy tailed for a YHC adventure Q. We started with some good stretching because stretching is key to staying limber and loose. Rookie Q mistake, YHC looked down at the wrist to see what time it was on the drive in and sure enough no watch to be found. So phone in pocket it was and thankfully no phone was lost, but an ID for Jessica was found, born in 1981 and lives in Richmond, so if you know her tell her we have her ID. After stretching…

Mosey on over to Love Hill. YHC was in Hotlanta last week and learned a new Exicon, there was no name but YHC thinks Atlanta works. It went like this each round consists of starting at the bottom of the hill and running to a middle point on the hill and doing a different exercise, then run back down and do 10 SSH, then run up to the top of the hill and do 10 more SSH, then run back down to the bottom and do squats until the 6 arrives, once 6 arrives all PAX does 10 squats together. For the next several rounds repeato with the middle hill stop exercise cycling through, one round with 5 merkins, one round with 10 monkey humpers and another round with plank jacks. After that fun, mosey on over to the coupon storage area.

Everyone picks up one coupon, and headed over to the amphitheater where Jessica’s ID was found. So the next exercise we will just call Jessica. Starting at the bottom of the amphitheater, do one block burpee for each step, and continue on up, with one block burpee each. From the top head back down with one block merkin. Then we returned the coupons to their home.

Somewhere in all that working out we lost Hitchhiker, which we incorrectly assumed was tied to his sciatic nerve, but it was quite the opposite, Hitch needed the PortoJohn which he thankfully found nearby. There was a collective sigh of relief when Hitch returned and was not injured but just needed to see a man about a horse.

Next up head to the sunken field with Aerobe in tow. YHC tried this one earlier in the year when it was a bit darker. It didn’t go that well and Bodos chucked it into the woods but it was later found. For this time it was much lighter out. So the way it works. the exercise is timed, and mission is to get the Aerobe down and back on the field within 5 minutes, but you cannot throw it to the person who just tossed it to you and every time it touches the ground the PAX does 5 burpees. Off we went. Lots of dropping, we probably did about 30 burpees when all was said and done but we made it to the finish line with seconds to spare, the catch was if we didn’t make it back before the 5 minute time mark then it was 20 burpees for all.

After that it was a mosey on back to the flag for some more light stretching.

Numbers, names, announcements, and prayers.

YHC was in need of this, this morning, YHC was in a somber mood due to the recent tragic events, and YHC saw the Q sheet was open and knew that this is something that will be able to lift spirits. As a dad to young children the recent events hit harder, so hug your kids. YHC was happy to see these faces this morning and it was comforting. YHC took us out and took great comfort in Bodos sharing some thoughtful words. Thanks for supporting me everyone.

4 strong posted for WDOG this morning and here is how it went down.

Mossy to the Theatre for warm ups and stretches then begin some step work..

Steps going up – 1 incline merkin 2nd step 2 dips add one each step keep climbing to the top

Mossy to the stage : Partner up – 6 exercises with the blocks – curls, over head press, squats, WW’II’s bench press, burpees. Other partner Bernie Sanders to the fence – run back.

Mossy to the circle for some curb crawls – 1-5 and back down.

Mossy to the poles for some pole smoker Indian run – 5 flutter kicks run to the end while pax holds 6 inches to the end of the poles.

Mossy to the flag for some quick Mary.

Beautiful morning – great work guys thanks for letting me lead!

5 men gathered for a Tuckahoe Takeover W Dog and this is what transpired

Mosey to Amphitheater for COP with some classic exercises to include but not limited to: Suzanne Summers, Jazzercise, Inverted Scorpion Kicks, Alabama Prom Dates

Mosey to the Ha Penny Stage to get blocks and return to the Amphitheater for some block work. Bottom to Top 5 Curls and 5 Overhead Presses, Top to Bottom 5 Rows. Return Blocks to Ha Penny Stage

Mosey to the Rusty Cage for 5 Jerkins and 5 Pulls x 3 rounds

Mosey to the bottom of the Pipe loop. Partner up, P1 runs the Loop and P2 does WWII’s. Two rounds.

Mosey up Love Hill and back to the flag.

Announcements: The Bridge in Dillwyn, Va. on June 4th (see Slack), Pigskins Blood Drive at Epiphany Lutheran on June 4th (see Slack), Memorial Day Convergence at Tredegar.

Prayer Requests: Tryhards sister, Labrat, Ukraine/Lighthouses family, Mr. Holland (recovering from Shoulder surgery)

NMS – it was a perfect morning to be at W Dog. The weather was perfect and it was good to see the crew. Its been a long time since Big Blue and ‘lil Blue have both been at the same workout. Even the City of Richmond made sure the grass at the Amphitheater was cut for us. YHC was glad to have enough light for the Pipe Loop.

A YHC was greeted with five brave men this morning and we took a little field trip as follows:

Moseyed to the square near Police Memorial Way for COP. Due to the popular demand, YHC led a good stretching exercises: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc.

Moseyed to the tennis court near the lake. The first exercise was the suicidal. Everyone on one side of the court and touch every line and back to the first line.

The second exercise was four corners: Corner #1 20 x merkins, Corner # 2 20 x WWII, Corner # 3 20 x SSH, Corner # 4 20 x monkey humpers. In order to move to the next corner, we ran around the tennis court and past the current corner and move to the next corner.

Mosey to the neighborhood on Westover Road. The third exercise tree exercise. Odd number tree for 10 x merkins and even number tree for 10 x WWII.

While moseying, YHC demonstrated how Korean soldiers do running.

Number, names, and announcements. Usual suspects: Memorial Day Conversions/Labrat’s Health.

Thank you for allowing me to lead this morning! Enjoyed it a lot!

6 bunny loving fellas showed up to W Dog to see when murder bunnies will take place… YHC had a little surprise in store for them! According to the Easter Bunny here is what may have happened…

Mosey to Penny Stage for COP:

SSH’s x20

Imperial Walkers x10

Don Quixotes x10

Helicopters x10

Dead Man Hang

Time to find some Easter Eggs… Grab a coupon (your basket) and travel around Dogwood Dell and search for the glow in the dark eggs. Each egg has an exercise for the Pax to complete. The following were:

Murder Bunny x20 then 15 Block Merkins

Block Burpees x10

Curls x50

Bench Press x50

Shoulder Press x25

Pull Ups/Chin ups x10 (1 Set Each)

Coupon Swings x25

Windshield Wipers x25 (2 Count)

LBC’s x50

Flutter Kicks x50 (2 Count)

Squats x25, then Calf Raises x25

Skull Crushers x15, then Dips x25

Mountain Climbers x50 (2 Count)

Lawnmowers x15 each arm

Decline Merkins x10

Shoulder Raises x 25

Back to Flag

Namerama, Numberama, YHC took us out.

Prayer Requests for LabRat, Handshake’s Family, and DTH’s sister

NMS:

Thought I would get a little creative with Easter this weekend and with the abundance of eggs YHC has for his nephews…why not have F3 get to have some fun with them first? YHC showed up early and hid the eggs around Dogwood Dell filled with some nice gifts. I think the PAX enjoyed this beatdown! Couldn’t go without doing some murder bunnies especially just for BT, who scheduled himself out of town knowing they were coming… Good to meet Cane Pole from NC as he was here for work! A lot of great mumblechatter throughout which makes the workout even better! If you want to give your kids a basket, give them a coupon instead… Thank you for letting me lead, make it a great day!

6 Wdog regulars and 2 visiting studs took advantage of a break in the weather for a spring break inspired beach body beatdown. According to the Seal Team walking between exercises as directed by the Clipboard, it went something like this.

Mosey to Carillon Circle for COP:

• SSH x 20
• Helicopters x 10
• Abe Vigoda x 10
• Arm Circles (little x 10, big x 5 and reverso)
• Russian Soldiers x 10

THANG:

Mosey to Penny Stage for Block Work (2 sets):

• Curls x 10 with coupon
• Block Merkin x 10
• Overhead Press x 10

Put coupons away but stay south of Carillon to start 7 of Diamonds. Proceed in Diamond fashion around Carillon and complete the following exercises:

• Burpee x 7 (South)
• Carolina Drydock x 14 (East)
• Merkin x 21 (North)
• Monkey Humper x 28 (West)
• Repeat Burpees x 7 on southside, then reverso

Mosey to Carillon Field for 4 corners:

• WW2 x 10
• Boxcutter x 20
• LBC x 30
• Flutterkicks x 40
• Reverso

Mosey to Amphitheater for abbreviated Merkin Escalator:

• Incline merkins 1-10
• Decline merkins 10-1

BTSF for merkin ROF.

COT: BT took us out

Announcements:

• The Bridge is scheduled for June 4. Go if you can, it’s a great experience.
• Charlottesville has an anniversary convergence coming up. Reach out to Jazz Hands or call our correspondent on assignment Vinny.
• The Vols are consensus #1 in College Baseball. GBO!

NMS:

Always a joy to get to lead you guys, and it certainly gets my day started in the right direction. Admittedly, YHC was surprised how much we squeezed in. After being reminded of my age at Shiplap’s beatdown last week it was important to get back at it. It was great to see Florence venture north for some WDog love and also to have Jazz Hands come down from C’ville. Come back anytime, and often! We caught a bit of a break with the rain this morning, although secretly YHC was looking forward to sloshing around in the puddles. About half-way through the beatdown we came upon some Seals occupying the amphitheater. I do love that Swirly’s senses tingle a little more when they get within range;) Bodos was noticeably quieter than usual; turns out the PAX wasn’t giving him enough to heckle. There’s always tomorrow! Have a great week!

-BT