Tag: WDog

Byrd Park

  • GRE or GED?

    7 of RVA’s finest made their way to this 70 and sunny day at WDog. It’s been a little since YHC has posted here during the week with temporarily living in Midlo. Just to make sure they don’t miss me too much, a beatdown was called. This is what may have happened…

    COP

    Long Mosey to take in the sights of Dogwood Dell, around the Carillon, passed Penny Stage (don’t worry we will see you soon), to the Amphitheater.

    SSHs x20

    Imperial Walkers x10

    Ukrainian Soldiers x10

    Don Quixotes x10

    Helicopters x10

    Arm Circles x10

    The Thangggg

    Stay in the Amphitheater, for some ascending incline merkins. 18 steps= 171 incline merkins

    Well we must go back down, this time Dips meaning 171 dips at the finish line.

    Mosey to Penny’s Stage and grab a coupon

    Triple Check

    Partner 1 (Timer)- Murder Bunny to the Fence and Mosey back

    Partner 2: Coupon Swings

    Partner 3: Bench Press

    Next Round

    Partner 1 (Timer 1)- Run to the Fence with coupon and back

    Partner 2- Tricep Extensions

    Partner 3- Curls

    Mosey to the Triangle

    Run to the bottom of the hill do 25 WWIIs and back to the top for 25 2-count Flutter Kicks

    Back to the Flag!

    Numberama, Namerama, Oyster took us out with an uplifting prayer to reach out to brothers we haven’t seen in awhile.

    Announcements

    Bone Thugs is planning a run on 4/15 at RAMM so be on the lookout for a Pre-Blast with more info!

    NMS:

    It was good to be at Wdog again and catch up with the guys I began with at F3. A lot of great mumble chatter as always with this crew between the difference of a GED and GRE and Hitchhiker transitioning from glamping to camping with the family, so wish him luck! Good luck to Bodos speaking at St. Michaels Catholic Church during their Lent series today. We got a little preview from Bodos on some potential jokes that will for sure warm up the crowd! Thank you for letting me lead today! Make it a great day!

  • Thank you Alan Adler

    Thank you Alan Adler

    In case you are wondering Alan Adler is a serial inventor, and creator of YHC’s favorite coffee maker called the Aeropress, along with the Aerobie. What is an Aerobie you ask, it’s a difficult to catch frisbee like device that can fly for hundreds of feet. You can find them on rooftops of suburban houses back in the mid 90s. Bet you didn’t know that the Aerobie holds the Guinness book of world records for the farthest thrown object. Here is how things went down for the 5 Wdog warriors this morning.

    YHC started off with some stretching, always important to stretch. Dead man hangs, reach for the skies, a few others, finishing out with ‘the sprinkler’.

    Then mosey on over to the sunken field for a modified version of ultimate frisbee – name is still in the works. The way it was ‘supposed’ to work, everyone gathers at the end of the field, the group has 5 minutes to make it to the end of the field and back, continually passing the frisbee, or in this case the Aerobie, a difficult to catch object made even more difficult with the low light conditions. Every time the Aerobie drops, the PAX drops and does 5 burpees, clock does not stop. If the team does not make it back in the 5 minutes, 20 burpees. Bodos did the math and said well why not just throw it all the way to the end and run and do the 5 burpees anyhow. That was the last we saw of the Aerobie for the rest of the workout. YHC called the workout and onward to the next activity.

    The PAX was off to the penny stage to pick up a coupon, then mosey on over to the amphitheater. Using the coupons as a ‘book mark’ the PAX took their coupon and did one block burpee at each step up the ampitheater, leaving the coupon on the level to remind them where to come back to, after each block burpee run down to the bottom and back up to the block and repeato all the way up to the top.

    At the top there was time for a quick block merkin ring of fire, keeping feet on the blocks. Then it was back down the amphitheater steps, this time each level 5 WW2s, and using the coupon as the ‘bookmark’.

    Then it was time to return the coupons to their home, and some time left over to pay homage to our brethren Pigskin with some donkey kicks and wall sits on the penny stage. The PAX also preformed a structural integrity evaluation of the penny stage to ensure that it was strong enough to withstand our mighty donkey kicks – HEEEE HAWWWWW

    Mosey back to the flag for names numbers and announcements.

    Mumble chatter: Some thoughts were shared that wow it takes a lot longer to go up and down the amphitheater when we actually keep track with the ‘bookmarks’. Big thank you to Bodos for going back out afterwards and finding the Aerobie.

    It was an absolute pleasure to lead this crew this morning!

  • We doing this thang?

    5 WDog regulars jumped out of the fartsack and were ready to take on the day! Let’s get after it!

    Let’s do a hot potato; Oyster starts the Q. Let’s mosey to the circle

    Warmarama: 
    SSH, DQ, Imperial Walkers, Burpee, Arm Circles, Ukrainian Solders (UK count), Merkins, LBC. 

    Oyster – takes the Q
    Mosey to the Penny Stage. Grab a coupon. 
    3 rounds
    1:  10 block burpees, 20 chest press, 20 rows.  Run to 3 trees. 
    2:  10 block burpees, 20 Squats, 20 curls. Run to 3 trees. 
    3:  10 block burpees, 20 block helicopters, 20 block Merkins.  Run to 3 trees. 
    Return Coupons

    Oyster:  Mosey to the amphitheater.  
    5 box jumps.  Return to the bottom 10 SSH. 
    Move up to the next step: 5 box jumps return to the bottom 10 SSH.  
    Repeat until you get to the top.  

    Oyster:  Mosey back to the flag for a ring a fire. 
    Bodos – 10 Merkins, Faceplant – 10 no name Merkins, Hitchhiker – 10 widegrips, FICO – 10 diamonds, Oyster – 10 merkins. 

    Oyster:  A little Mary
    American Hammers, not so lazy lazy boys, flutter kicks, WWII

    DONE

    Numberama

    Namarama

    Bodo’s took us out!

    COT:
    HDHH today at O’Tooles (Midlothian) 5:30pm.
    HDHH St. Patty’s edition: tomorrow 3/17, 6pm. Capital Ale House Innsbrook.
    June 4th – The Bridge — see slack for more details

    NNMS: After taking about a week off (for travel and then for laziness) it’s been great getting back into the schedule. The fartsack and the sad clown sure does creep back in fast. Thank you brothers for being there every single morning and holding each other accountable. Let’s reach out to someone we haven’t seen in awhile and see if we can spark some motivation.

  • Do I even need layers

    Three men of F3 were not about to miss out on a glorious 70 and Sunny morning at WDog. A brief mumble chatter of concern if Bodo’s had another “late night” church meeting. Did Hitchhiker start a new season of Ozark? Was that Shiplap who drove to the dog park? It’s 5:30 lets pass this potato.

    COP
    FacePlant started the potato with some stretching, SSH, some more stretching, Merkins, and a bit more stretching. Let’s Mosey

    THANG
    Faceplant carries the Potato to a set of poles and instructs the PAX that it’s time for Pole Smokers. 11 Legs Lifts then run to the end. Pax hold 6 inches until your turn. Repeat until we get to the yellow rocks. Mosey to the Circle.

    Step on the Crack and you break your mamas…. I’m not sure if that’s the name of the exercise or not. Grab the curb around the circle. Move clock wise around the circle and complete a Merkin at every crack on the curb. Mosey to the Penny Stage.

    Triple Check – Partner 1 from the Penny Stage run around the Carillon. Partner 2, Coupon Chest Press. Partner 3, Coupon WWII. x3 Pass the Potato to Oyster.

    Oyster – Mosey to street for another Triple Check. Partner 1, Bear Crawl to the curb and back. Partner 2, Curb Taps. Partner 3, Flutter Kicks. x3. Let’s Mosey.

    Middle of the road for another Triple Check. Partner 1, runs down the hill and back. Partner2 runs up the hill and back. Partner3, American Hammers. x3 . Let’s Mosey back to the flag.

    FICO takes the potato with 1 minute remaining and gets in a quick run around the parking lot to give us an even 2 miles.

    MOLESKIN
    These are the mornings we can get use to. 70 and Sunny as usual. Faceplant took us out. Thankful for the many blessings we can all be thankful for. Let’s take on the day!

    Announcements:
    HDHH at PBR in Mechanicsville tonight.
    Everyone’s going to Dogpile on Saturday.
    Nancy Lopez has his RVA Glow Run event on Sunday at New Market. See Slack for more details.
    Mark your Calendars for June 4th. Convergence at the Bridge. 1 year anniversary

  • A Burpee Timer?

    4 WDog Regulars showed up to a cool and beautiful morning to see what was in store today. The following may have happened…

    Mosey to the Penny Stage to grab a coupon then bring to the Amphitheater.

    COP

    SSHs x20, Helicopters x10, DQs x10, Imperial Walkers x10, Plank Jacks x10, Merkins x10, LBCs x20

    The Thang…. 100’s!

    Partner Up (very easy with 4). Timer does 10 Burpees then next round 50 SSH’s. Repeato until the following exercises are complete:

    100- Coupon Bench Press

    100- Coupon Shoulder Press

    100- Coupon Rows

    100- Coupon Curls

    100- Coupon Swings

    100- Coupon Squats

    100- Coupon Calf Raises

    100- WWIIs

    100- Plank Jacks

    Return the Coupons back to Penny then Mosey back to the Amphitheater for 2 rounds of 25 Dips and 25 Flutter Kicks. Back to the Flag for 10 more Burpees OYO and some time with Mary.

    Numberama, Namerama, YHC took us out.

    Announcements

    Vinny is Qing the Bridge Saturday. If you haven’t been, I recommend you make the trip. It will be an awesome workout, but more importantly a powerful experience with the PAX members that stay there.

    NMS

    YHC’s plan was to deliver a solid beatdown and keep everyone dry. With the mumble chatter during and after I believe that was accomplished. I think we were all in agreement that shoulder presses and calf raises were the toughest. All in all, around 70 Burpees and 300 SSH’s were done by each PAX member along with the 100’s. This is a workout I will bring out again. Thank you for letting me lead! Make it a great day!

  • Lethal Weapon 1, 2, 3, and 4

    A lucky 7 came out to WDog for YHC’s post birthday beatdown. In YHC’s travels YHC tries to post in different locations and learn new things. Today YHC brought two new activities to F3RVA. This is how it all went down

    Started out with stretching, dead man hang, fudd and wilson’s wife, Donny Q’s, and a new one straight from F3 Houston, the sprinkler. Then it was a short mosey on to the stage to pick up coupons.

    For the rest of the workout the coupons didn’t really leave our sight. On another recent travel to Cape Fear F3 in the Wilmington, NC area YHC learned about 50s. With coupons in hand moseyed over to the sunken field.

    50s consists of a square/rectangle, with stops at each corner. First corner 20 of the exercise, next corner 15, next 10, and the last 5 reps. Running between each corner with coupon in tow.

    First Round: overhead presses

    Second Round: dips

    Third Round: curls

    Fourth Round: WW2s but run with block over head between each stop

    Fifth Round: burpees, but murder bunny the short side of the rectangle and run with block over head between the long sides.

    That took up pretty much all the time, took coupons back to the stage for safe storage, then mosey to the Mel Gibson hollywood star. Mel you say, well when YHC learned about 50s in the middle of a field where we ran around there was a film crew and they were setting up for a new Mel Gibson movie being field in Southport, NC. At the star everyone did their 10 merkins of choice and stated their favorite Mel Gibson movie. A lot of the PAX love Lethal Weapon.

    Mosey back to the flag and with time left over there was some cool down stretching.

    Names and Numbers and Announcements and YHC took us out.

  • First Q in 2022

    Lucky seven PAXs came to WDog for a beatdown and here is how it went:

    Moseyed to the small circle area on Blaton Ave and Police Memorial Way for COP as follows:

    • COP: Dead man hang x10, helicopter x10, Imperial walkers x10, SSH x10, Merkins x10, LBC x10, American Hammers x10.

    Moseyed to the lake for the first exercise as follows:

    • 5 Merkins, 10 WWII, 20 Squat rotating with each only lit light post.

    Moseyed to the corner on Westover Rd and Brandon Ln and then lunged to the next light post for the second exercise as follows:

    • Dora – Partner 1 run to the second light post and come back while partner 2 will do a series of exercises: 100 merkins, 200 squat, and 300 SSHs.

    Due to the interest of time, YHC pulled an audible and moseyed back to the virtual (or meta) flag.

    Announcements:

    • Shiplap FINALLY beat the bidding war and got a house. Yay!

    YHC took us out!

    Peace!

  • The Strategic Moment

    A fantastic five converged on WDog for a midweek beatdown. Here’s what transpired:

    COP in Amphitheater: Deadman Hang // Helicopters // DQs // Cherry Pickers // Russian Soldiers // Imperial Walkers // LBCs // Hand release Merkins // SSHs

    Dora in Amphitheater: P1 runs the circuit, P2 performs exercises.
    100 Jump Squats
    200 Incline Merkins
    300 2-count Flutter Kicks

    5 Box Jump Burpees OYO. Mosey to Rusty Cage

    Rusty Cage:
    Round 1: 5 Pull Ups // 10 Froggers // 15 LBCs . 3x
    Round 2: 5 Body Rows // 10 Plank Jacks // 15 Reverse Crunches. 3x
    Round 3: 5 Chin ups // 10 Squats // 15 2-count American Hammers. 3x

    Mosey to Field

    Suicides: 1/4 length run and back, 1/2 length run and back, 3/4 length run and back, full length run and back. Mosey back to the flag

    Numberama, Namerama, YHC took us out.

    NMS: The Strategic Moment is the moment when one discerns is the best moment to ask one’s M if you can go to a game, go out for beers, go to play sports, etc. It is a well-known but often not discussed truth among husbands that one cannot simply just barrel into such requests, but the exact strategic moment must be carefully discerned. This was discussed among us this morning with mutual encouragement and agreement, especially toward Shiplap who is still figuring all of this out.

    Having been in Texas the last 6 days, YHC realized just how grateful he is for this group and how much he misses it when away.

  • Bangin’ Protein and Weights

    5 of Richmond’s finest showed up wondering what destinations were in store on the field trip when YHC picked up the Q. Trying to keep them on their toes, this is what might have occurred…

    Mosey around the circle then down to the Amphitheater stage.

    COP

    SSHs

    Imperial Walkers

    Russian Soldiers

    Helicopters

    Copperhead Squats

    Stay at the Amphitheater for some 11’s

    Exercises were burpees at the bottom and dips at the top

    Mosey over to Penny Stage, to check on our coupons

    50-Block Shoulder Press

    50- Block Curls

    50-Block Chest Press

    25- Block Merkins

    Mosey over to the Field for some Dora

    50-WWII’s

    100- Carolina Dry Docks

    200-Flutter Kicks

    300- LBC’s

    Partner runs half the field and back.

    Back to the Flag for 15 Chuck Norris’s OYO, Numberama, Namearama, YHC took us out.

    Announcements:

    • Still need 3 more volunteers to join Corned Beef, DTH, and Hitchhiker for the ramp build on 2/10
    • Break Breading filled up until May! Nice work by everyone that has signed up thus far!
    • Discussed possible trip down to the Bridge, Saturday 2/19

    NMS:

    A lot of great mumblechatter this morning, which is usually the best with a small group! From NFL games this past weekend, basketball practices, fitness journeys, to kids getting stronger at an early age, which Swirly reminded Hitch he is a “grown ass man.” Keys words and delivery were on point! Prayers for Faceplant as he recovers from an ankle injury following Sunday FunDay. Great workout today guys, thank you for letting me lead!

  • Take Inventory

    Every now and then it is important to take stock of what you have. In life and just in general, do you have a fully charged phone, do you have gas in your car, money to donate, a watch to tell time, and enough coupons for all your buds when you need them. Seven of F3RVA’s inventory specialists were chipper and awake for a nice sunny and 70 morning at Wdog.

    First up some light stretching, then it was off to the races, literally. YHC gave the pax two options for a race route, the finish line was the same, the Penny Stage. One route took runners down and around Pump House Road for approx. 1 mile. The second route was a straight shot to the stage, which was shorter, BUT it was lunge all the way there. YHC had done some math beforehand and both teams arrived at relatively the same time. Good job teams!

    Once at the stage, we took inventory! Each PAX picked up one coupon each and ran it over to the fence line, and did one burpee with the coupon. One by one all the coupons were carefully inventoried and counted. After all coupons were out in the light YHC counted them up but first each PAX had to guess how many. Oyster won with the closest guess. 35 was his number and there were 37 coupons. After that 37 was the magic number, and we did 37 merkins, 37 flutters, 37 WW2s, 37 Alabama prom dates, and 37 second plank.

    Then put all the coupons back!

    Next up mosey to the bottom of the hill, there we partnered up, 20 bo-ya merkins to start with your partner, then one partner runs to the top does one merkin and the other partner is lunging and alternating bear crawl. At the top 20 more bo-ya merkins, then mosey back to the flag for merkin ring of fire and partial ring of fire abs.

    Moleskin – There was lots of good mumble chatter this morning, Bodos re-told his Uber driver story, and YHC updated everyone on the status of stalled construction at the Carillon.

    YHC took us out.