Tag: WDog

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!

Wednesday morning’s workout is now just a faint memory: 3 strong-willed gentlemen broke the quiet stillness of Dogwood Dell with warmups in cadence: DQs, helicopters, dead man hangs, imperial squat walkers, mirkins etc etc.

Mosey to the Nickel bridge for a mumble-chatter friendly expedition: 20 reps of varying exercises at each light pole including decline mirkins with feet on the rail, WW2s, squats, sprints, and a bunch of other stuff all the way across.

Burpee bridge on the way back with 2 per lightpole. We stopped to admire the sunrise coming up over the James. Truly a beautiful city.

Back on land at the big parking lot rocks: alternating box jumps, breath-slowing exercises, 30 hand-release mirkins, breath slowing exercises.

On the way back to the flag, mosey up the big hill with sprints at every other lightpost.

Back at the flag, hold 2-minute elbow plank until time.

Thanks for coming out and thanks to Hitch for the Korean coffee – nothing like dessert for breakfast.

Peace.

A solid crazy 8 HIM’s posted to WDog to let off some steam. The good Doctor was honored to serve the following sweatfest:

The THANG:

WARMERAMA:

• Mosey to the grass circle, and take a moseyrama lap, then circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey to the Carillon Field
• FATBURNER LINDSEY (double the reps)
• SSH’s 60-50-40-30-20
• Mtn Climbers 20-30-40-50-60
• Run between sides
• Flutter Kicks for the Six

COP #2:

• Mosey to some soft grass half way to the Rusty Cage
• HILLBILLY PLT’s (1 Rep for legs thrown center, left, right)
• x3 Rounds, x10 Reps each

COP #3:

• Mosey to the rusty cage
• SEVENS:
• Pullups 6-1
• Merkins 1-6

COP #4:

• Mosey to the Amphitheater bottom
• EACAPE THE PIT with decreasing reps each step, 17–>1, alternating between Dips & LBC’s
• Plankorama for the six – “HOOOOOLD IT!”

Mosey BTTF for COT:

• Counterama # 8
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer
• COFFEERAMA by Hitchhiker

NMS:  YHC has always loved the diversity of fitness options afforded at Dogwood Dell, so the PAX indulged YHC hitting a few fav’s. It was muggy but the mumble chatter was excellent, and we were very happy to welcome Bonanza to F3RVA. This young man was named some time ago posting in Roanoke and Va Beach, but is now settled east of Richmond (Varina), working as a firefighter. In spite of the intense pace set today, Bonanza had NO problem keeping up. Look forward to seeing him around! Many thanks to Hitchhiker serving a little Blanchards coffeerama following. You guys have a GREAT AO! Thank you for letting me Q. Yours, DTH

Announcements:

• New AO – The Crucible, 0730 Sat
• Connect with TYA or Vinny for BRR
• 9/24 – F3 Retreat – sign up here for cornhole teams 
• Faceplant is coordinating his annual October Memorial Run so keep on the lookout for details

Prayer Requests:

• Brothers on IR, thinking of Doublemint, Fresh Prince, and others
• Labrat & TYA healing

5 Friendly faces gathered at Dogwood Dell to see if Doozy had a plan or if he was just going to fly by the seat of his pants. 5:30 and YHC has somewhat of an idea of where he’s going, grab the bag of frisbees and head out.

Mosey to the round about

DQs, Helicopters – run a lap around the island, Imperial Walkers, Ukrainian Soldier – run a lap around the island, Merkins, WWIIs,

Mosey to the Amphitheater, place 6 frisbees on the left side staggered every other step, place 6 on the right staggered every other opposite step of the left side. Each HIM goes to a different frisbee to start. Do 10 of the exercise wrote on that frisbee run around the outside down to the bottom and broad jump up the middle steps to the next frisbee.

Mosey to the front valley area

11’s – Merkins on one side and Shoulder Taps on the other run to opposite side and Bernie back

Mosey BTTF

Mankillers

Not so Lazy, Lazy Boys

Numbers / Names Hitchhiker took us out and made us coffee

NMS:

YHC and Posey took a little trip to see some new faces. YHC over did it the day before and had a case of Heat Exhaustion where my hands and legs both cramped so bad that I couldn’t function. YHC does not recommend this if you get the chance, it suckkkkkks. I am still getting a little residual cramping in my hands and feet but getting better. The weird thing is I have been drinking water and Pedialyte for a while so I’m not sure how I got dehydrated enough to get cramps. The moral of this story is, take care of yourselves and pay attention to what you body is telling you.

Four brave men showed up for the beatdown at WDog in a drizzling weather. Here is how it went down.

• First, moseyed to a small circle area near Policy Memorial Way for COP.
  • Dead man hang, four different leg stretches, SSH x 10, imperial walker x 10, helicopter x 10, American hammers x 10, flutter kicks x 10, merkins x 10
• Second, moseyed to the the Byrd Park Tennis Courts.
  • Four corners: 1st corner (merkins), 2nd corner (jump squirt), 3rd corner (American hammers), 4th corner (monkey humpers). First round x 10, second round x 15, third round x 20
• Third, suicidal. Everyone stands on first side line of the first court and runs to the next line and touches it and comes back to the first side line and keep moving next lines until everyone reaches the last side line of the fourth court. Total 19 line touches.
• Moseyed back to the flag.

Prayer request: Oyster’s friend, Carey Latimore, Trinity professor and Black history scholar, died at 46.

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

Mossy to the brick patio for warm ups – then down to the hill of ill repute – 3rounds first round – polar bear to the end of the street – run down the hill at bottom 20 WW II’s run up hill – next round lung to end of street run down 20 LBC’s run up hill – next round bear crawl to the end of the street -run down 20 cross leg lifts – run up hill.

Mossy to the stage : Grab your coupon – 3 rounds of – 10 overheard press, 10 curls, 10 triceps – 1- block merkins.

Mossy to the Amp Theatre:

18-1 Dips on the way down – back up 1 incline merkin at each step.

Mossy to the flag – short Mary..

BODO’s took us out.

Thanks for showing up guys thought I might be solo today but three’s company 🙂 way to work out there this morning – it was a great way to start the day ! See y’all in the gloom ..

5 W Dog All-Stars arrived this morning to see what YHC had in store for them. With the temperature perfect and no sign of YHC’s son coming this morning, here is what may have happened…

Mosey to the Penny Stage to grab a coupon.

COP

SSHs x 20

Don Quixotes x 10

Helicopters x 10

Dead Man Hang x OYO

Arm Circles x 10

Coupon Merkins x 10

All warmed up, mosey with the coupon to the circle by the Amphitheater

The Thang

Dora Hundreds

Timer runs around the circle with the coupon, while the following exercises are done:

Bench Press x 100

Curls x 100

Shoulder Press x 100

Coupon Swings x 100

Calf Raises x 100

Coupon LBCs x 100

Put the Coupons back and mosey to the Rusty Cage for a Quintuplet Check

Timer (P1): 15 Leg Raises on the Pull Up bars

P2: Jerkins

P3: Flutter Kicks

P4: WWIIs

P5: Dips

Mosey Back to the Flag for a couple minutes with Mary.

Numberama, Namerama, YHC took us out with prayer requests for BT’s daughter who is doing service work in Kenya and for YHC’s M with the arrival of our son any day now.

NMS:

Good to be out at WDog and lead this group! Always love this AO and great mumblechatter throughout with parenting advice the hot topic. Appreciate you guys offering any help we might need in the coming hours or days… Potentially the last beatdown before being a dad! Thank you for letting me lead and make it a great day!

YHC has been away for a bit traveling with the family, but now that YHC is back in town for a week it felt appropriate to get out there and Q it up a bit. YHC picked the Q but YHC’s daughter decided that she would feel sick the night before and stay up and make it a trip to the urgent care around 1 AM. All is fine now and my 2.0 is feeling great, but YHC was a slight bit tired Wednesday morning. But a trio of reliable Wdog regulars were there to greet YHC with smiles.

5:30 hit and a familiar silver Honda Odyssey came around the corner on 3 wheels, got a bit of air, and kicked up some dust then parked in a flash to make it for the start of some stretching.

Lots of mumble chatter and some stretching ensued. Me thinks a lot of the PAX went hard at 4th of July both during the workout and afterwards, so it was good to do an extended stretching session. Then it was a mosey on over to the rusty cage for a MINI MURPH!

Mini Murph is a great way to start things off, 5 rounds total, each round: 5 pull-ups, 10 merkins, and 15 air squats. to get it rolling, quick run to the fire hydrant and back, then it was go time. After the 6 finished up with that it was back to moseying on over to the nickel bridge. The sky and clouds that morning were looking extra pink and blue and cool, and YHC was hoping to catch a beautiful Richmond city view while getting some sweat in across the bridge. Once we all got to the start, it was 5 WW2s at each light pole over to the other side, turn around and then 3 burpees at each light pole on the way back. The views were great.

Wanting to fit in some extra stretching it was mosey on back to the flag to round it all out with some stretching.

Names and numbers

YHC took us out.

It was great to see the regulars at Wdog even after a night of lost sleep. However the morning’s talk, workout and, camaraderie was better than any caffeine to get YHC moving this morning. Thank you for the opportunity to lead gentleman.