Tag: WDog

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

Mossy – warm up on the stage – lot’s of good stretching !

Rusty Cage : 3 sets 5 pull ups 5 merkins 5 squats – repeat with chin ups – 3 sets 5 jerkins feet on ground BODO’s style 5 jerkins legs on the bar.

Block work ; 3 sets 10 American hammers – 10 bench press – 10 straight jacket sit ups.

Oyster takes the Q : It must be groundhog day

Rusty Cage Triple check – dips – incline merkins run to the hydrant and back.

Block work – over head press curls – LBC’s – 3 sets of 10.

Native American Run back to the flag

Ring of fire – 10 merkins

Way to work guys enjoyed it. Missed you out there Shiplap hope you are feeling better.

Faceplant took us out with his famous battle prayer !

See y’all in the gloom..

5 Davillians and 5 Richmond Proper’s arrived ready for YHC’s Day 2 Q

This how it went down

mosey over to the traffic circle

COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

THANG

Amphitheater Sets – Starting at the bottom we completed 5 V-Ups on each row then went back down completing 5 Incline Merkins on each row

Rusty Cage – 5 Pull-ups, 5 Dips, and 5 Jerkins. Rinse and Repeat with sets of 10 and 15

Touch a Tree – Partner up, one partner runs and touches 5 trees while other partner completes an exercise using our cinder block coupons then switch. Exercises were: Curls, Sit-up + Press, Swings, Leg Lifts, and Around the Worlds

Mosey back to the SF

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Day 2 is in the blocks and YHC was happen to see some Davillians made the trip down to help celebrate.

Like yesterday, it was good to see old faces haven’t seen in awhile.

Emoji brought the excitement this morning. Going to miss having that around. F3 in Charlotte will not know want hit them

ANNOUNCEMENTS

Memorial Day Convergences at Tredegar starting at 7 am

SPIT ON THAT!!

6 beasts showed up to W Dog on a crisp, but sunny and 70 degree morning ready to show the Seal Team that Dogwood Dell is F3 territory. Here is what is said to have happened…

COP

Dead Man Hang x 10, Arm Circles x10, Helicopters x10, SSH x10

Grab a Coupon and Mosey on over to Hitchhiker’s Triangle

2 rounds all with the coupon, increase reps by 5 on 2^nd go around

Lunges to Stop Sign

10 Merkins

Down the hill, 15 Shoulder Press

Up the Hill, 20 (2) count Flutter Kicks

Mosey to the Penny Stage for Triple Check

P1: Murder Bunnies x 10 then run back

P2: Bench Press

P3: Curls

Mosey to the Amphitheater

Ascending Incline Merkins up the steps until you get to 15 then back ascending dips as you go back down

Mosey to the Field

One person bear crawls side to side, while the group does a variety of ab exercises. Those included LBCs, WWIIs, Reverse Crunches, V Ups, Freddy M’s, and Flutter Kicks.

Mosey Back to the Flag in time for….

5 Burpees OYO, then to honor the newly appointed Doctor Bodos PICKLE POUNDERS until time ran out!

Numberama, Namerama, YHC took us out.

NMS

RVA Convergence on Memorial Day at the Tredegar Ironworks at 7am sharp.

Breaking bread – With summer approaching we need to fill some slots in June, so please sign up for this great event!

Tomato Run tomorrow will be meeting at the BW3 on brook road near 295 next to Technology Park Drive (road between Best Buy and Papa Johns).

A lot of great mumblechatter throughout with Bodo’s giving us a breakdown on his special day yesterday, the best Key and Peele skits (highly recommended to watch if haven’t), and how painters make most of their money of the year hanging Christmas lights. Congrats again to Bodos for completing this long and worthy journey of being called DOCTOR Bodos! Everyone will celebrate by doing pickle pounders before they go to bed…

Thank you for letting me lead today, always an honor!

8 brave men came to WDog for the beatdown. YHC started off his routine route heading toward the pump house. THC mosey to Boulevard Bridge toll.

• COP:
  • Deadmen hang x10, armcircle x10, DQ x10, Imperial walker x10, helicopter x10, LBC x10, American hammers x10
• Exercise #1
  • Run to the other side of the Nickel bridge with 3 merkins, 3 WWII, and 3 burpees at each light post.
  • Run back to the toll with 5 jump squirt and 10 flutter kicks
• Exercise #2
  • Mosey back to the flag through the Love hill.

Thanks to Oyster for taking us out.

Prayers are with Bleeder’s nephew and family and people in India.

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

Warm up exercises – Dead man Hang – Reach for the sky – helicopters – windmills – IW’s SSH’s – Merkins – plank – flutter kicks – LBC’s

Love Hill in reverse – partner up run down the hill and back up to partner – exercises – Lunges and bear crawl.

Rusty Cage : 3 sets of 5 pull ups 5 chin ups

3 sets of 7 jerkins and 7 dips

Coupons : 3 sets 10 block burpees, 10 curls , 10 squats

Native American Run back to the Flag

Ring of Fire – Merkins

Mary

Great job guys – beautiful morning – great to have some of the original WDOG pax out there with us this morning.

Thanks to Hitch for taking us out.

Thoughts and prayers are with Bleeder’s nephew and family – with Doublemint, with EF Hutton and Puckers co workers family.

Shout out to Gomer who Q’d a week or workouts to celebrate is F3 anniversary and tomorrow joins the RESPECT club – welcome brother !

https://consistencycoaching.substack.com/?r=h5a4i&utm_campaign=pub&utm_medium=web&utm_source=copy

See y’all in the gloom !

A Lucky Seven converged for a mid week beatdown. Here’s what happened:

COP in Amphitheater: Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // Lt.Dans // LBCs // Crabcakes // Merkins // Peter Parkers // 21s // Burpees

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

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 2-count Inverse Crabcakes // 15 2-count American Hammers. 3x

Mosey back to the flag

Ring of Fire: Merkins // Werkins // Diamond Merkins

COT: Numberama, Namerama, YHC took us out.

NMS: Great to have a strong group this morning, including newly minted Ticket to Ride (TTR). Swirly couldn’t stop talking about the logistical excellence of the raceway vaccination center, giving it his highest praise by comparing it to F3RVAs coordination of our BRR teams. High praise for YHC’s M, otherwise known as Vaccination Incident Commander and Logistical goddess.

Prayers and Props for Shiplap and Schwinn, doing a 24 hour adventure race this weekend. Lots of good advice proffered to Shiplap which he will no doubt follow diligently. Don’t get lost brother !

4 determined men woke up and ready to take on everything Wdog has to offer (everything outside the fence). Here is how it went down:

Mosey to the Courtyard pass Burpee Row for COP:

SSH x20

Squats x10

Helicopters x10

Arm Circles & Reverso x10

Don Quixote x 10

Merkins x10

Imperial Walkers x20

Mosey up to around the stairs for Quadruple Check (or more like Triple Check, but with 4 people)

P1: Run Stairs Twice

P2: Merkins

P3: LBC’s

P4: Flutter Kicks

Mosey Back to Burpee Row

3 Burpees for Every Lightpole on the way back and end at the Field

Four Corners (Twice)

1^st– 10 Merkins

2^nd– 20 Squats

3^rd– 30 Carolina Dry Docks

4^th– 40 American Hammers

Mosey to the Stage for some Coupons

We did the following exercises IC twice:

Curls x10

Shoulder Press x10

Merkins x10

Bench Press x10

WWIIs x10

Back to the Flag!

Numberama, Namerama, YHC took us out!

Announcements

Blood Drive, BRR, and Daville Relay Race

NMS

With Swirly alerting us he wasn’t going to be there this morning; it was nice to pull in and see BT standing there and finally back from his month-long vacation in the Bahamas… One was thinking if he would ever make it back to the United States with all the covid protocols keeping him and his family from coming back. It is great to have him back and hope him and his family are healthy and happy to be back on US soil!

As we were starting to Mosey, Bodo’s was driving and asking where we were heading and couldn’t think of the name so I said the circle past Burpee Row.. which brought a little confusion, but glad he was able to find us! I learned it is called the Courtyard or the area where the statue used to be. Safe travels to Bodo’s and his family as they are heading down to Charleston!

Thanks for letting me lead men! Always a pleasure!

YHC has never been lucky at cards, and YHC wanted the PAX to share in that lack of luck this morning. YHC was banking on it being a quiet Wdog morning but instead the numbers were high, and so were the spirits and YHC tempered those spirits with what came next.

COP:

YHC led the PAX in some light stretching

stretch hands into the air, then touch your toes, then arm across chest and stretch, then do other arm, then helicopters, then Donny Q’s. All done at a very very slow pace.

Then fun started, YHC pulled out a deck of cards and brief the PAX, the rules of the card game went like this –

• Hearts = SSH
• Diamonds = Merkins
• Spades = WW2s
• Clubs = Squats
• Each face card had a different location written on it
  • Ace = Amphitheater
  • Kings = the Pump House
  • Queen = the Stage
  • Jack = the Flag
• There were three jokers in the deck
  • Joker 1 = 45 burpees
  • Joker 2 = 20 dips @ the Rusty Cage
  • Joker 3 = 30 Pullups @ the Rusty Cage

Using his magic skills Bodos shuffled the deck, Shiplap cut the deck and the PAX was off. YHC pulled a card from the top of the deck and did the exercise per the suit and the number of reps is the number on the card. When YHC pulled a face card the PAX would run to said location. As the PAX moved through the card deck it became apparent that YHC had overestimated the number of face cards relative to the distance of running, the PAX was not a fan so YHC made an audible on some of the running.

The only other surprise was that when ‘the Stage’ card was drawn all of the following exercises would be done with Coupons!

The PAX moved through the deck of cards moseying to spots and doing the exercises.

Mosey back to the flag for the final round. Then for the last 30 seconds YHC led the PAX in YHC’s favorite, the have a nice day stretch.

YHC took it out with a prayer for battle.

Announcements: Tomato run Part II on April 24th, see the pre-blast for more info! Sign up for BRR too!