Tag: WDog

4 Dogpile veterans skipped the snooze button and showed up ready for cooler weather and a potato beat down.

Warmarama: Swirly leads the pack:  Mosey to the circle.  Deadman Hang, DQ, SSH, Imperial Walkers,  Merkins, Planks (all of them).  

The THANG:

1. Swirly:   Mosey to the amphitheater.   Descending Dips to the bottom.    Now back to the top with Ascending Merkins.   Swirly passes the Q to Hitchhiker.
2. Hitchhiker:  Mosey to the field for a modified Beast.  Round 1: 3 burpees, Rounds 2: 3 jump squats, Round 3: 3 merkins, Round 4: 3 WWII.  Hitchhiker passes the Q to Oyster.
3. Oyster:  Mosey to the Penny Stage to grab a Coupon.  Partner up for a Dora.  50 curls, 100 shoulder presses, 150 bench presses.  Oyster keeps the Q (sorry Faceplant)
4. Oyster:  Native American Run to the first light Pole.  1 burpee, mosey to the next pole, 2 burpees.  Keep adding burpees to the 5th light pole.  Let’s Mosey back to the flag for a ring of fire.

BTTF Mosey back to the flag to finish off with a ring of fire in cadence.  Faceplant took us out.

NMMS:  Sometimes a hot potato beat down is just what you need.  Not as dry as we hoped today, but we all agree that cold weather beats a humid summer any day. Hitchhiker asked everyone to keep him accountable if we notice him being “lazy”.  His words not mine. This is great reminder to keep each other accountable.   Let’s reach out to someone you haven’t seen in awhile.  Let’s get these guys back out, you need it, I need it, they need it…

SYITG

Oyster

A good showing for WDog this morning got rewarded with a tabata workout. Pullups/bar work, boat/canoe, planks, and jump ups were the exercises. Many comments about the naming of Tabata…and of course, Tabatha was a popular subject. The pax seems to be digging these, so expect more to come out of Lab Rat Q’s in the near future….especially with a smallish pax.

Sorry to keep it short, but my laptop is on the fritz and had to use a loaner computer to get this out in the world, but like Flatline likes to say….”those that post know”.

Lab Rat apologizes…

YHC ran up to Forest Hill park via the nickle bridge and back to the flag.

Among the three other groups that met in the parking lot this morning, ours was smallest. However, that didnt deter us from getting in some work. We headed over to the first circle for some warm ups. I was watching the boys gymnastics team do abs exercises at the gym last night and incorporated some side crunches from their workout in to ours….I think it’s a keeper. I was thinking about how long it has been since I have done pullups, and I couldnt remember. Let’s just say that if you don’t use it, you lose it. We finished off the rest of the morning at the Carillon field with a beast. Talk this morning revolved around BRR and sore muscles….I am sure that tomorrow we could talk about the exact same thing. It has been a while since I have Q’d, but it felt good to take the reigns once again. Plan on seeing more of it. Until then…..

Lab Rat apologizes…

Great to be back at the dog this morning and we went at it Swirly style. 5 strong posted anf here is how it went down.

Mossy to the Theatre – warm ups

Steps : Going up 1-18 incline merkins – gotta come down 18-1 Dips

Mossy to the outside stage : Grab a block – circle up – 3 sets 20 block burpees – 20 curls – 20 squats – retune blocks

Mossy to the flag for some Mary.

Great to be back at WDOG fella’s thanks for letting me lead . Awesome to have a guest Holy Roller from Kentucky in the house – come back any time dude.

Way to work guys – we have been doing a good amount of running so this ground and pound was humbling for sure.

See y’all in the gloom

Retreat this Saturday – Be there !

Three WDog regulars including one new regular descended upon the greatest park the City of Richmond has to offer. YHC is nursing a shoulder injury, so legs and abs were all that was on the menu for today. Since YHC realized only after the fact that YHC signed up to Q the week after BRR a lot of stretching was in order to kick things off.

Circle or Triangle up at the flag and stretching ensued. YHC led the PAX in some stretching to both ease into the work out and get all those BRR muscles acclimated again to working out. After stretching YHC lead some side straddle hops and imperial walkers to get the blood flowing.

Mosey over to the posts along the road, each PAX took a post and did 5x leg raises for a native American style run/series along the posts. Each person does 5 leg raises while the others hold 6 inches.

Then Mosey on over to the amphitheater but a stop at the top for a quick introduction to a new exercise. YHC attempted to do a waterfall leg raise but need more than a traingle for it to work correctly. So maybe next time.\ YHC has been perusing the Exicon and a new one has appeared, it’s called the Butkus and it’s simple. Find a curb and do fast step-ups for 1 minute straight on the curb, then 30 second rest, then repeat for as many rounds as YHC desires. YHC recalls we got through two rounds perhaps. Then on down into the there we did 5 WW2’s at each level up and then head back down for 10 spice rum squats down. So spice rum squats are inspired by the one and only captain Morgan, so think captain Morgan stance with one leg up on the high area of a step and one leg down, then do a squat. 10 spice rum squats for each level and down to the bottom.

Then YHC and company headed down to the bottom of the hill for a DORA, but there were three of us so two people ran at the same time, one person was always the first runner and one person was always the second runner. after you run two hills then swap out with the person doing the DORA count. 100 WW2’s and then 200 WoJo Squats where you slap the ground with your hands ‘like a crazy Duke basketball player’ as per the Exicon. The PAX only got partially into the WoJo squats when it was time to mosey back to the flag.

At the flag there was time for some more stretching then time was up.

Names, Numbers and Announcements. YHC took us out.

A lucky 7 gathered in the gloom of Wdog for a midweek beatdown. Upon arriving at 5:28, Oyster informed YHC that that last person to show up was automatically the Q, since no one was on the sheet. Why Oyster could enforce this rule was not questioned, so YHC submitted to this fiat and off we went. Here’s what happened:

COP : After a mosey to the far circle beyond the carillon, circle up for the COP. Deadman hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Merkins // Inverted Crabcakes // Pickle Pounders

Dora + Coupon: Grab a coupon at the stage. Round 1: 100 Incline Merkins on the block. Round 2: 200 American Hammers with the block. Round 3: 300 Squats with the block. Other partner runs to fence and back, WITH the Coupon.

After the Dora, COP with the coupon: Bench Press, Curls, Block Burpess.

Triple Check: in the amphitheater. Round 1: P1- SSHs, P2- Mountain Climbers, P3 – run the rim. Round 2: P1- WW2s, P2- Steps up, P3- run the rim.

Mosey back to the flag. Numberama, Namerama, YHC took us out.

NMS: Since First Watch is pirating all the regulars, great to have a new steady group of guys showing up for WDog. Well done Fire Elf for his first bootcamp- he didn’t puke! Prayers today for all the students and teachers starting back, and prayers for the guys getting ready for BRR.

10 bridge runners descended upon the over grown grassy fields of Byrd Park this morning. YHC was happy to see some strong numbers this morning.

YHC kicked things off with F3’s official opening remarks and some light stretching.

Then it was off, mosey on over to the Nickel bridge. At the bridge, every light post 2 burpees, run to the end then turn around, and every light post on the way back 4 WW2s. Wait for the 6, then modified Native American run to the Carillon field. Modified in the sense that the last person does 2x merkins then sprints to the front.

Stopped along the way for a few merkins at the big yellow rocks.

Then more ROCKS. At the sunken field partnered up, one partner on one end of the field and the other on the opposite end of the field. Partners run to the middle of the field do rock paper scissors and loser does 5 burpees while winner holds plank. Repeato 10 times. There were some winners and some losers. YHC was a loser.

Mosey on back to the flag with a few merkins and dips along the way. At the flag circle up for an abs ring of fire. Each person in the circle does 5 WW2s while the rest holds 6 inches. The PAX made it partially around the circle when the clock struck 6:15.

Numbers, Names, and Announcements, then YHC took us out.

A lucky 7 turned out for a soggy hot potato Q at WDog. Despite the slop, spirits were high. Bodos grabbed the reins and here’s how it went down:

COP:

Mosey into the base of the amphitheater for Dead M Hang, Cherry Pickers, Helicopters, Imperial Walkers and Russian Soldiers.

THE THANG:

Bodos Q: Triple Check with Incline Merkins, WW2 Sit-ups and a lap around the amphitheater steps. One group of 3 and one group of 4. Hand off to BT…

BT Q: Stay put in the amphitheater for a Mint Julep (5 Box Jump Burpees, run to top of steps, 10 merkins, run back down to bottom. Repeat x 5). Hand off to Hitch…

Hitchhiker Q: Mosey to the Carillon field for a shortened Dora (100 Burpees, 200 SSH, 300 Jump Squats). Can’t really remember the last 2 exercises for certain since we ran out of time.

Mosey back to VSF for COT. Announcements: check the backblasts for Sit and Sip, Field Day and Field Trip to Vinny’s Chateau in the great C’ville Mountains. Neutral took us out.

NMS:

Good to have two father/son combos out in the Gloom this morning, especially with soggy result of a late night deluge. Men molding men! It made things a bit challenging on the triple check with uneven numbers and gave Bodos a headache, but it worked out. YHC brought back some Box Jump Burpees in the pit, much to my own chagrin as Hitch doubled down and kicked off his turn with 100 burpees on the Dora…yikes. I’m not sure if anyone finished the first round since we ran out of time, but YHC was blacking out and may have missed something. T-Claps to Gigabyte and Ishmael for coming out pushing their dads; can’t wait to see them out next time. Way to push, fellas. It was soupy mess out there! See you in the gloom, boys!

-BT