Tag: WDog

Seven strong came to WDog for a summer sweatfest. YHC shook off some rust to Q and tried out some new stuff. We did:

COP: SSH, Don Qs, Russian Soldiers, Merkins, Flutterkicks. Over to other circle, which is now a pile of dirt for Bermuda Triangle: Bear crawl top section, 20 Merkins, down to bottom of Rugby, 30 Reverse Crunches, up hill, 40 Jump Squats. 2nd round same distance but change exercises: 10 Burpees, 20 WWIIs, Bernie up the hill, then 40 Squats. Plank for 6 then down to Rusty Cage.

4 Rounds of: 5 Pullups, 10 Dips, 20 LBCs. Mosey up to Amphitheater. Debut of Donkey-Ups. Similar to DKs but kick feet up to top of step then hold for few seconds. PAX loved this! Then make way up steps: Alternating 5 Derkins and 2 Step ups each step. Finish with round of Wheelbarrows on field then back to flag. YHC took us out.

Announcements: HR-HD-HH tonight at YHCs. See Slack for info. Retreat and Field Day coming in Sept.

NMS: Good mix of PAX this morning between Neutral fresh of his virgin post yesterday at Spider Run and Bootleg and Swiper, who YHC hasn’t seen in a while. Neutral claimed he’d need to modify some as he is nursing an injury- guess he really is a friend of shakedown. BB title comes from the philosopher Swiper who made the comment when he was asked how the long was the run to the AO, which he did, as he is in BRR prep mode.

YHC showed up eager to see everyone, some cars were pulling in and passing me around 5:20 and had me thinking it was going to be a good crowd at WDOG, but turned out to be a running group. 5:30 hit and no one there, YHC was dealt a loner AO today, but still ready for a beatdown. Here is what went down…

Warm up

A quick 1.5 mile run around Dogwood Dell to the Penny Stage for some Arm Circles, Helicopters, and Don Quixote’s IC

Grab a coupon and did the following exercises:

Bench x 50

Curls x 50

Shoulder Press x 50

Swings x 25

Murder Bunnies x 20 then mosey back

Squats x 50

Windshield Wipers x 50

WWIIs x 25

Merkins x 10

Mosey to the Rusty Cage

10 Pull Ups then a lap around the fire hydrant x 3

Mosey to the Amphitheatre

Box Jumps x 20

Dips x 25

LBCs x 30

Repeatooo x 3

Still some time left for a mile around eventually back to the flag!

NMS:

I haven’t seen WDOG empty before, but still a solid workout! Definitely had to audible a little bit with no partner but will save that for next Q! Still set the tone for F3 as Seal Team was pulling in! SYITG!

Hitchhiker pointed out the YHC only Q’s with games of chance. YHC likes games of chance because if it sucks, then YHC can just blame it on luck. The weather people said hot and muggy but it was sunny and 70 and with no humidity. A mighty four were present which made YHC happy because that meant YHC didn’t have to modify a carefully planned partner workout game of chance! This is how it went down.

Warmup/CoP

In an effort to become more limber and due to the groans that were getting louder as 0530 rolled closer, YHC decided on some light stretching to start things off. Touching toes, Donny Q’s, reaching for the sky, and a few others. Then to get the heartrate up and running YHC led everyone in some side straddle hops.

The Workout

The four warriors proceeded down around pump house park on a Native American merkin run. First person leads the single file line, and the last person drops and does 3x merkins, then that person catches up to the group, taps the last person in line and runs to the front, the tapped person drops and does 3 merkins. Repeat-o for approx. 1 mile.

Once at the top of the pump house park hill, 20 OYO WW2’s to even out the ab muscles. Then mosey on over to the rusty cage for prep work for the next WDOG Murph (Which BTW will be hosted by YHC at on July 21st – warning shot everyone, you can skip it if you want or you can come and play).

Before getting to the rusty cage the warriors picked up coupons, dropped the coupons at the fire hydrant, then moseyed to the rusty cage. Then, 1 pullup, then run to the coupon and 1 overhead press, then run back to rusty cage and 2 pullups, and so on and so forth on up to 5 merkins, then back down to 1. With MURPH training complete, on to the next game.

YHC lead the warriors to the sunken field, partner up and each partner stands on the opposite end of the field. Then the partners run to the middle of the field (for those keeping track we did this width wise and not length wise), at the middle of the field partners did rock paper scissors, loser does 5 burpees, winner does plank and wait. Then run back to the end of the field and back to the middle again for next round of rock paper scissors, rinse and repeat 10 times. Some were lucky and others were un-lucky.

Mosey on back to the flag with a short stop to do some slow merkins and leg raises. Then mosey continues back to the flag for some stretching, which included the have a nice day stretch which is a favorite of YHC.

CoT

Names, numbers, etc. Announcements: town hall tomorrow night, see pre-blast for Zoom link. Karaoke party at Hitchhikers on July 17th. Be on the look out for Q-school, see UpChucks pre-blast.

YHC took us out, be thankful for what you have and be mindful that there is always someone out there that has greater challenges than yours.

Six PAX posted to WDog, and the dude in the dreadlock cap holding the pink dogwood down so it wouldn’t fly away (pictured above, on the left) claims he saw something like this:

The THANG: COP with SSHs, IWs, DQs, APDs, American Hammers, Merkins IC.

41.67% of a Robbie Miller WOD workout (minus the rucking, too):

Coupons were arranged at the end of the field. PAX performed 6 Burpees, each time jumping over the coupon. Then 6 4-count Mountain Climbers. Then 6 Coupon Get Ups. Mosey to the rusty cage for 6 Pull Ups. End of Round 1.

PAX completed 5 rounds bro-code style, so all PAX have a Robbie Miller WOD number of 5. The goal is to work up to 12.

NMS: YHC was inspired by Faceplant’s excitement for monthly challenges, and so thought this one would be good to introduce. This version included Pull Ups which were welcome practice for the Murph. There are several variants of the workout on the web, but YHC remembers the Get Ups and Burpees with the jump most vividly. The PAX did a version of this workout at the end of the Grow Ruck back in 2019. The Cadre didn’t know about the Rusty Cage and we weren’t about to tell him, so we did Rucksack Squat and Press instead (YHC thinks). Most versions of the Robbie Miller WOD start and end with a 3 mile ruck. During the Grow Ruck, we started with a 15 hour ruck.

YHC saw the dude in the dreadlock cap watching the PAX toward the end of the beatdown. He took a break from the tree to watch YHC load the extra coupons in the car, then got back to anchoring the tree, and YHC got the pic on the way out. Need to EH next time.

PAX put in a solid effort today. YHC enjoyed the mumble chatter in between the rusty cage and the field. Hitchhiker recommends Yewon for Korean food.

Announcements: Convergence Saturday at Dogpile at 7. Additional announcements on Slack.

YHC has been called a one trick pony when it comes leading a workout – while that is somewhat true, one trick on repeat builds strength. Another warning shot across the bow was sent and eight unsuspecting pull-up enthusiasts showed up for a surprisingly cool summer morning to improve on that MURPH time.

It went down like this… no stretching no nothing just roll right into the first mile run down back behind pump house and around to the rusty cage. YHC has committed to mapping out another flatter route for next time. Upon arrival at the rusty cage all 8 mounted up to their respective pull-up or jerkin apparatus and the count began. The recommended breakdown was 20 rounds of 5 pull-ups, 10 merkins, and 15 air squats, that makes 100 total pullups, 200 total merkins, and 300 air squats. To keep pace each round was a minute long and if you finished early you get to take the balance of the minute as the rest, but somehow the countdown timer felt as if the minutes were getting shorter.

After 20 rounds one mile run back up to the flag. Thanks to Flatline for bringing the flag. Back at the flag with minutes to spare some light stretching was in order to loosen up the arms after all those reps.

The PAX did well this morning and YHC warned everyone that YHC made it a goal to do at least one MURPH a month for a whole year, so welcome to YHC’s adventure. YHC heard from the peanut gallery that the MURPH would be more fun with a soundtrack, so we’ll see how that goes for next time. Last time YHC led a music themed workout it was for a Christmas themed event and not going to lie, it was very challenging to find more than one Christmas song that had an up tempo that wasn’t jingle bells rock on repeat.

Announcements: July 31st F3 Richmond Flying Squirrels Game – see preblast on Slack, July 17 party at Hitchhikers.

YHC took us out.

6 studs gathered for a perfect WDog morning. YHC rolled in at 5:29 with a winkie and the bright shoes. Everyone was thankful for the low humidity and with a little mumble chatter we set off for the circle.

Warmup: 10x SSH, ~DMH, 10x DQ, 10x Russian soldier, 10x IW and mosey to the stage.

The Wall: PAX SSH’s as a group. Every 5x a man starts to Polar Bear up the wall beside the amphitheater, breaking halfway for 20x MH’s, then continuing to the top. Big boy sit ups for the six. Reverse down the wall with 2x BBS as spacing and SSH’s for the six.

The Cage: Partner up, focus on form. Pull ups – 5x, 10x & 15x sets. Jerkins – two 10x sets with a hydrant mosey in between. Dips 30x set and plank for the six. Mosey down the hill towards pump house park.

The Pipe: Classic Dora with 100x 4 count American Hammers, 150x jump squats, 200x LBC’s while partners run the pipe loop. 15 count from Hitch & mosey to love hill.

The Love: Native American run up the hill and back to the flag with 1x burpee before each run to the front.

Numberama, Namerama, Announcements (thankful for good news from Faceplant) and YHC took us out.

Moleskine: Excellent work by all this morning and it was good to be out at WDog for the first time in a year or two. Thanks for humoring a new idea (the Wall) & props to Bodos for the well improvised reverse Polar on the steep downhill section; no new clients for Seymore or Deuce today. Until next time, GP

With Swirly emasculated by a small dog who demands his attention and Shiplap nowhere to be seen, only 4 of us gathered in the humid gloom of WDog. No Q was on the sheet, so Bodos grabbed the potato and off we went.

COP in the Amphitheater: various stretches!

Dora: 100 Box Jumps, 200 Incline Merkins, 300 2x Flutterkicks. Partner runs the rim of the amphitheater.

Hot potato passed to Faceplant, who ran us down to the bottom of Love Hill.

Burpback Mtn: A terrible routine in which one partner performs burpees while the other partner runs halfway up the hill and back. Switch, rinse and repeat until each team reaches 100 burpees.

Mosey/Lunge/Bear Crawl back up the hill with intermittent stops for ab exercises.

COP : various stuff at the end

Hitchhiker and Oyster took us out with some inspirational words about God’s plan for our lives and the call to love.

NMS: lots of mumble chatter about the wretched humidity. A buck and his doe stopped to watch us for a bit. We also decided on the key typecasts for the major Virginia schools. VMI guys are strong, UVA guys are slippery, W&M guys are smart, UR guys are rich, and VCU guys are weird. SYITG