Tag: WDog

One day late, but 5 of Richmond’s finest showed up for a W Dog beatdown. Here’s how it went down…

Quick mosey to get the muscles warmed up, down the hill toward the river and pump house, to the circle at the bottom of Hitchhiker’s triangle hill.

COP

SSH’s x 20

Arm Circles x 10

Helicopters x 10

Don Quixote’s x 5

That was enough.. Mosey to the stage to grab some coupons! Head back to Hitchhiker’s Triangle. All were completed with Coupon in Hand (mostly…)

The Thang

1st: murder bunny to stop sign, then mosey with coupon down to bottom of hill

2^nd: WWIIs x 20, mosey back up the hill

3^rd: Merkins x 20

4^th: Lunges

5^th: Wind Shield Wipers

6^th: As we went back up the hill, we stopped at each tree and completed the following: Burpees x 5, Coupon Bench Press x 20, Curls x20, Shoulder Press x20, American Hammers x10

Mosey to the Amphitheater

Box Jump all the way to the top, then ascending dips as you descend back down to the stage. Mosey to the circle and bear crawl all the way around then mosey back to the flag.

Numberama, Namerama, YHC took us out.

NMS:

Bodos always knows how to bring it and to show that, during the murder bunnies he broke the coupon in half! Just shear strength or he really didn’t like the murder bunnies… so we are down 1 coupon out of the 50 remaining under stage. It was a great workout with a lot of mumble chatter throughout! It was a pleasure to lead you all!

Six brave men showed up for the beatdown in a beautiful morning. Here is how it went:

Mosey to the field in front of the Carillon Courtyard for some warm-ups

• COP:
  • Dead men hang x10, Arm circle x10 (both direction), SSH x20, Imperial Walkers x10, American Hammers x10, Reverse Crunchs x10, and Merkins x10.
• Exercise# 1
  • Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX.
  • Round 1: 20X American Hammers, Round 2: 20X SSH, Round 3: 20X WWII.
  • Mosey to the rusty cage.
• Exercise# 2
  • Mini Murph Challenge: pull-ups x33, merkins x66, and jump-squat x100.
  • Mosey to the Amphitheater for Dora
• Exercise# 3
  • Partner 1: run around the theater
  • Partner 2: burpees x50, SSH x100, jump-squat x200
  • Mosey back to the flag for the ring of fire.
• Exercise# 4
  • Each PAX call out one exercise and PAX do it together for one minute. Five rounds.

Numeberama, Nameorama, YHC took us out

Announcements: F3RVA will decide whether F3RVA participate in the 2021 BRR September 10-11 (Fri. – Sat.).

Prayers: Bone Thugs’ father’s health and his family.

NMS: Thank you for letting me lead you all this morning and continuing to push each other!

So on this day in 1986, YHC broke out of the rat line and in celebrating this occasion that happened 35 years ago the following went down on this cool 30 degree morning for 5 F3 brothers that showed up for a morning sweat party:

COP

We mosey to the Amphitheater and perform 20 SSH, 10 DQ, 15 Helicopters, 15 arm circles (10 small and 5 big), reverso, 10 Russian Soldiers, 10 Imperial walkers, 10 4ct LBC’s, 10 reverse scorpions, 10 Iron Cross, 10 scorpions and 20 merkins.

THANG

Since we had five we divided into groups of 2 (YHC and BT) Group 1 (G1) and 3 (Swirly, Bodos and Hitchhiker) Group 2 (G2)and the plan was for these teams to work out together through out the morning workout. This means they hang together and push each other. To simulate breakout day here was the following:

1st Evolution:

G1 – Runs lap around AT (timer) while G2 performs Dips, we switch and G2 Runs lap while G1 performs dips for one rotation. We Complete 2 more rotations.

2nd Evolution:

G1 – Runs lap around AT (timer) while G2 performs step ups, we switch and G runs lap while G1 performs step ups for one rotation. We complete 2 more rotations.

3rd Evolution:

We mosey to Ha’ penny stage and grab a coupon and G1 performs bench press with coupon while G2 touches 6 trees(without block). We switch where G2 performs Bench press, while G1 touches 6 trees. This is the first rotation.

2nd rotation was arm curls.

3rd rotation was sit up press with block

We return coupons and mosey back to flag for one minute of stretch before time is up for the morning.

COT

We namerama and numberama and YHC took us out this morning.

Moleskin

WE had awesome mumble chatter this morning with the small groups hanging together and I really enjoyed catching up with BT as my partner for the morning. It was an honor to lead this morning gents. Have a great day….CB

YHC was awake early this morning as being the Q will do that to you sometimes. Worried about possible freezing conditions as a run Yesterday morning with Hash (my 2.0) was slick in some spots on the road, left early to ensure the commute was ok. Arrived safe and sound. YHC set up and here is what went down:

Mosey to the bottom of hill (due South) toward the river and pump house and circle up for the COP

COP

We start with 20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial walkers, 10 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins.

THANG

So we mosey to the first light pole and YHC break out the TABATA app and we start with the first set of 8 reps of 20 seconds of exercise followed by 10 seconds of rest. The first was 10 merkins then plank for the remaining time of the 20 second period. Repeat 7 more times then we mosey up the hill to the next light pole. We performed lunges this time as we found the run part took up about 20 seconds so we performed 7 sets 20 seconds exercising, 10 seconds rest. We then run to the next light pole and we performed LBC’s 7 sets 20 seconds exercising, 10 seconds rest. We ran to the next light pole – and performed Drydocks 7 sets 20 seconds exercising, 10 seconds rest. We run to the next light pole and performed Reverse Lunges 7 sets 20 seconds exercising, 10 seconds rest. Mosey to the next light pole LBC’s 7 sets 20 seconds exercising, 10 seconds rest. We run to the next light pole and performed 10 Werkins then plank(wide plank and this was tough) for the remaining time of the 20 second period. We repeated 6 more times for a total of 7 reps. Mosey to bottom of triangle hill and Bernie Saunders to the crop circle at top of hill and mosey to the flag.

COT

We circle up Namerama and numberama, made some announcements and Oyster took us out in prayer.

Moleskin

Mumble chatter was alive and well this morning and it was great to catch up with the F3 brothers from other AO’s. Wdog and Dogpile are great AO’s for this to happen as it is central to most of the F3 RVA brothers. We also welcomed Stuart Hamm (F3 name Chunked – Waffle house reference of chunked ham!) who has relocated from Roanoke and now lives in Richmond. He has been running mostly and missed the F3 gang so we are glad to have him in RVA.

Breaking Bread – please look at the Q Sheet for the Saturday / Sunday dates that may be open for you to help. This is a great cause and opportunity to do the Fellowship side. Folks who have done this before discussed about teaming up with other brothers or doing it with their family. I can tell you personally this was fund to do with my Daughter we had a great time shopping for the food, preparing for the meal and delivering it to the smiling faces that are thankful for our help! Contact Upchuck if you have any additional questions and sign up already!

Swirly – He has his famous Swirly’s board and now has a daily email for those that may desire a thought for the day, coaching encouragement and life experiences.

Link below if you are interested in signing up:

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

Great morning for a workout gents and it was and honor to lead!

Cheers….CB

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

Mossy to the former police statue for warm up exercises !

Mossy to the steps on the hill to the water plant – one guy runs up and back twice on the steps while others do exercises which are – LT. Dans – American hammers, LBC’s, Crabcakes. Each pax runs the steps twice .

Mossy across the street to the field for some four corners.

10 20 30 40 merkins – lunges and karaoke in between

5 10 15 20 burpees – Russian solder – Bernie Saunders in between

Mossy to you poles for some Native American Pole Smoker Run

5 pole smokers while pax holds 6 inches – work your way down the poles.

Mossy for quick ring of fire – 10 hand release merkins.

Shiplap took us out. Well done guys enjoyed it – missed you out there Hitch hope you feel better buddy.

Five brave PAX showed up in a relatively warmer morning for the beatdown. Here is how it went:

Mosey to a small circle court on the way to the tennis court.

• COP:
  • 10X dead man hang, 10X helicopter, 15X arm circle, 10X imperial walker, 10X merkins, 15X LBC, 15X American Hammers
• Mosey to the tennis court
• Exercise #1
  • Elevens: run to the other side of the court and 10 merkins and bernie sanders back and 1 reverse crunch and 9 merkins and 2 reverse crunchs, and so on.
• Exercise #2
  • Four Corners:
  • 1st Round – run to each corner and do the following exercise. 1st corner: 5 burpees, 2nd corner: 10 hand release merkins, 3rd corner: 15 jump squat, 20 LBC
  • 2nd Round – run to next corner after running around the court and do the same exercises above.
• Exercise #3
  • Bear crawl to the first line and 5 merkin walks, bear crawl to the net and 10 merkin walks, and bear crawl to the last line and do 15 merkin walks.
  • Bear crawl back to the net and do 10 merkin walks and bear crawl back to the first line and do 5 merkin walks
• Mosey back to a small circle court and do 20 Freddy Mercury
• Back to the flag

Numberama, Nameorama, COT

ANNOUNCEMENTS

Prayer for Swirly’s family as they head to his grand mother’s funeral tomorrow.

Six fellas pulled into W Dog ready to make F3’s presence known. With a couple flurries at the start, it was of course 70 and sunny the rest of the way. 5:30 turned up and then this is what occurred:  

Warm Up:

SSHs x 30, Imperial Walkers x 15, Helicopters x 10, Don Quixotes x 10

Enough of that.. Mosey to Love Hill

Partner Up for the last stretch of Love Hill: One partner runs to the gate and back while other Partner completes the following to the gate then switch from where they are at:

1^st: Polar Bears

2^nd: Burpee Broad Jump

3^rd: Bear Crawl

Keep repeating until you get to the gate.

Mosey over to the Amphitheater for a Triple Check

Run around the Amphitheater, while others are doing Dips and Mountain Climbers

Mosey over to the Stage to grab some coupons!

Partner Up for Touch-A-Tree: Bring the Coupon and Touch 5 different trees each round (Failed to mention to bring the coupon with you the first time)

Round 1: Bench Press

 Round 2: Shoulder Press

Round 3: Curls 4 the Gurls

Mosey  to the Field for the Grand Finale:

Partner Up and Complete the following:

100 Merkins

200 LBC’s

250 Flutters

Partner runs 1/2 the field and back then switch (the massive snowball was our marker)

With a minute left BTTF for some Numbers, Names, YHC took us out!

NMS:

It was a solid workout today and glad everyone was pushing each other! It has been a little bit since the coupons were brought out, so the PAX were excited to get those… It was great to see Koresh come back out this week! Last week at W dog was his first time at F3 and now he is on board! (Talk to Bodos about his introduction to F3). He is going to try and come out to Dog Pile and maybe Heartbreak Ridge as well. As we all were about to leave until Koresh noticed he didn’t have his keys so a quick mosey around Dogwood Dell.. eventually found them by the stage. Must of taken them out of his pocket because they were weighing him down during Touch-A-Tree. Great work today guys! Thank you for letting me lead!

7 eager and ready warriors showed up to a crisp and windy, but always sunny morning for a W Dog beatdown. According to the racoon in the tree Swirly saw while pulling in here is what may have happened…

COP

IC: SSH x 20

IC: Imperial Walkers x 20

IC: Helicopters x 10

IC: Dead Man’s Hang x 10

The Thang

Mosey to the Football Field and Partner Up

Wheelbarrow to other sideline, do 20 Leg Raises then switch with Partner x 2

Mosey to Burpee Row

3 Burpees at each Street Lamp until the turn, then on the way back 5 Merkins at each Street Lamp

Mosey to Hitchiker’s Triangle

Round 1: Bear Crawl to Stop Sign, Run down to bottom of the hill, 50 LBCs, Bernie Sanders back up the Hill, Finish with 20 Carolina Dry Docks

Round 2: Lunges to Stop Sign, Run down to the bottom of the hill, 25 WWIIs, Bernie Sanders back up the hill, Finish with 20 Carolina Dry Docks

Mosey to the Amphitheater for a Dora

Partner 1: Run the Steps up to the Top and Back

Partner 2: Dips

Partner 3: Derkins

Mosey to the Circle

Ring of Fire: Merkin Style 10 Reps and of course hold it at 3 inches after for Swirly

Mosey Back to the Flag

A couple minutes for Mary after:

10 Burpees OYO

20 Flutter Kicks

20 Heels to Heaven

20 American Hammers

Numeberama, Nameorama, YHC took us out

Announcements:

None were brought up, but prayers for TYA and also everyone that is battling COVID and our country as it goes through a new transition of leadership.

NMS:

After Swirly’s beatdown at Dogpile Saturday, I was trying to bring the pain for 45 minutes! A lot of great chatter throughout even after those wheelbarrows at the beginning were tough to push through! Hitchhiker was asking Swirly, why is it called Love Hill, and after learning about it he quickly responded with “I don’t love that hill.” The Pax are all wondering who will be the one that will finally purchase the $1.3 million dollar on the corner of Hitchhiker’s triangle. Hitch is pushing Pucker to purchase it as a great F3 Homebase and a perfect spot for breakfast every Wednesday and Saturday! Thank you for letting me lead you all this morning and continuing to push each other!

In a crispy cold morning, seven strong men showed up for the beatdown. Here is how it went down:

YHC moseyed through the Bump House to get to  the Carillon Courtyard for some warm-ups–it was about a mile run.

Arm circle x10 (both direction), DQ x10, Helicopters x10, LBC x 20, Merkins x10, Scorpion Kicks x10 OYO.

First, YHC broke PAX into two groups. Circumnavigate inner and outer Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX. Each group took turns in running inner and outer the field: Round 1: 20X Merkins, Round 2: 20X American Hammers, Round 3: 20X SSH, Round 4: 20X WWII

YHC moseyed to the triangle right next to the Carillon Courtyard. Started at the top with lunge to intersection, ran down the hill, 20 LBC, bernie saunders up the hill, and 20 merkins. Repeated this exercise three times

YHC moseyed back to the flag.

Numberama, Nameorama, COT

Announcements – Swirly updated us on M’s current status and thanked all text, calls, and care.

Prayers – prayer for Honeydo and DTH ‘s quick recovery and for TYA and Bleeder’s mother.

Pucker took us out with prayer.