Tag: WDog

Eight strong men including a visitor from Hampton Roads showed up for the beatdown in a beautiful morning. Here is how it went:

Mosey to the Carillon Courtyard for some warm-ups: Arm circle x10 (both direction), DQ x10, Helicopters x10, SSH x10, LBC x 20, Merkins x10, Scorpion Kicks x10 OYO.

• Exercise#1
  • Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX.
  • Round 1: 20X Merkins, Round 2: 20X LBC, Round 3: 20X American Hammers, Round 4: SSH x 20.
• Exercise#2
  • Mosey to the amphitheater for quadruplet-triple check
  • Partner 1 box-jump up stairs and run back down
  • Partner 2 WW2 sit-ups
  • Partner 3 dip
  • Partner 4 lieutenant dance
• Exercise#3
  • Accumulating incline Merkins up stairs
• Exercise#4
  • Partner Wheelbarrow around the circle

We welcome Funny Car to RVA and he came here since his mother passed away. Bodos took us out.

In a cold morning (~25°F), three brave men showed up for the beatdown. Here is how it went:

Hitchhiker led warm-up and first exercise. We 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 YOY.

First, DTH’s warm-up exercise. Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX: Round 1: 20X Merkins, Round 2: 20X LBC, Round 3: 20X American Hammers.

Shiplap led second exercise. We moseyed to collect coupons at the Stage and formed up backside of Carillon. Triple Check!

P1 (timer) murder bunny to the light post and run back to the stage. P2 does WWII with the coupon. P3 does curl with the coupon.

Lastly, Faceplant led third exercise. We moseyed back through the Bump House to get to where we started with several merkins on the way.

Numberama, Nameorama, COT

ANNOUNCEMENTS – Convergence Friday

Shiplap took us out with prayer.

On the evening before a Q, YHC typically reads through some previous BB’s from other AO’s for inspiration and tries to taylor the morning workout to compliment other workouts that the PAX may have attended. I saw in my research that Bodos sent out a link to an article from Outside online about Wim Hof and his extreme cold and breath techniques to enjoy a healthy and vibrant life. Last night I thought it might be cool to try to have the Pax strip down to T-shirts and Shorts (caps and gloves optional); however, when gathering with the PAX we discussed that a kiddie pool filled with Ice Water at a future 2nd F event was in order…so more to come soon. Whew! and here is what went down this morning:

COP

Mosey to War memorial Tower and circle up for:

20 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 10 4ct American Hammers, 10 reverse scorpions, 10 scorpions and 20 merkins.

THANG

Mosey to the Triangle for a triple check and in celebration of the cold we stated at the top with Polar bears to the other street from the crop circle, run down to bottom, 20 LBC’s, then Bernie Saunders to the top, perform 20 merkins and repeat two more times. The only change was Lunges from merkins (at the Crop circle) to the other down hill street. We planked for the six.

We then moseyed to the stage, grabbed a coupon and circled up everyone picked a partner for a touch a tree exercise where Partner 1 (P1) – touched six trees carrying the coupon as the timer while Partner 2 performed sit up presses with the block for 2 rounds then they could choose thier own block exercise for the 3rd rep. It was nice partnering with you Last Time.

We then mosey to the Amphitheater and starting at the bottom we performed 2 squats then boxed jumped to the next level and continued to the top of the seating area then returned down by performing 1 derkin at each step.

We then mosey to stone wall for Donkey kicks and wall sits, simple concept; however, YHC had trouble articulating the directions as the intent was to go down the line of PAX for a 20 count while in a wall sit after the PAX performed 10 donkey kicks. We were able to get 4 rounds in and had to audible so we could return to the flag for Mary.

Mary

We returned for 2 minutes of stretching then we were ready for COT

COT

Namerama, numbrama and Pucker took us out.

Moleskin

We have a HDHH tonight at starting 5:30 pm at Hardywood West Creek on the west end. It was great to see everyone this nice morning prior to the rain that is coming later today. It was an honor to lead, stay safe, healthy and have a great week! Cheers…CB

Another beautiful and hot morning to start off the first of many solo Q’s for Shiplap. Have co-led some hot potatoes and with the wedding, marathon, and Thanksgiving now done, it was about time I stepped up and lead these great group of men solo. And no better time than at W Dog, one of my favorite AOs. Pulling in, it was nice to see more than the usual number of cars anxiously waiting to get rolling. Here’s how it went down:

COP:

SSH x20

Helicopters x10

Arm Circles x10

Reverse Arm Circles x10

Cherry Pickers x10

Merkins x12

Mosey to the Amphitheater to Start the Beatdown:

TRIPLE CHECK:

Partner 1: 1 Lap around the Amphitheater

Partner 2: Incline Merkins

Partner 3: Dips

Mosey to the Rusty Cage

DORA TIME:

Partner 1 Runs to Fire Hydrant and Back (Very tough to see unless you were running with Hitchhiker), while Partner 2 completes the following until they return and switch:

Round 1: Chin Ups

Round 2: LBCs

Round 3: Burpee Pull Ups

Was planning on doing this cycle twice, but AUDIBLE!! Had to make sure we get all the “FUN” in!

Mosey to the Stage for some HOLIDAY COUPONS! (Pretty sure Vandelay had the best coupon)

TOUCH A TREE:

Partner 1 Runs with the Coupon and Touch 5 Trees, while Partner 2 completes the following until they return and switch:

Round 1: Coupon Bench Press

Round 2: Coupon Curls to Shoulder Press

Round 3: Coupon Swings

Put the Coupons back and Mosey to the field

Line Up Side by Side, 1^st person runs all the way down and back, in the meantime Q yells out an exercise until they return, then next guy goes, etc.

1^st Exercise: WWIIs

2^nd Exercise: LBCs

3^rd: Flutter Kicks

4^th: Carolina Dry Docks

5^th: Hand Release Merkins

6^th: Freddy Mercury’s

7^th: Alabama Prom Dates

We could not make it all the way through with the clock not on our side, but with the help of Bodo’s wisdom halfway through we audibled to just run half the field and back. Appreciate it Bodos!

Back to the Flag, for Number-am-a, Name-a-rama, and YHC took us out.

Announcements:

Nothing was mentioned this morning but I understand there is a Hump Day Happy Hour at Hardywood West Creek 12/1 at 6pm.

NMS:

Thank you guys, for letting me lead you all this morning! It felt great and hope the upper body is sore tomorrow because then I did my job! It was great to have some new faces at W Dog with Last Time and Swipe Right! This was Swipe Right’s first boot camp and crushed it. I have been able to be part of a lot of amazing Q’s and was able to lead with the direction I have experienced through them, so thank you all!

SYITG!

-Shiplap-

I said what I said. 4 men excited to take on the day. This is how it went down:

Warmarama 
SSH
DON Q
SSH
ARM CIRCLES
FLUTTER
MERKINS
SSH

Mosey to find some Coupons
3 rounds – partner Coupons
Partner 1 run to down the hill, run back
Partner 2 CURLS
Repeat
Partner 1 run down the hill, run back
Partner 2 overhead presses
Repeat
Partner 1 run down the hill, run back
Partner 2 Brick burpees
Repeat

Mosey to the field.
1. Coupon run to the 50 drop coupon and run to the end and back. Grab brick on the way back.
2. Coupon Lunge to the 50 drop coupon run to the end and back, grab brick on the way and lunge back.
3. Coupon run the 50, drop coupon run to the end and back, grab brick on the return.

Mosey to Amphitheater.  
Top of the steps Alternate Coupon exercises on way down.
10 curls
5 overhead press
10 lawnmowers
Mosey back to return coupons 

Indian run back to the flag. Right on time.

NMS

YHC was up at 4:00am way way before the alarm was to go off. I’ve missed some back to back mornings and the lord wasn’t going to let me miss another. What a beautiful morning. Thanks men for allowing me to Q today. This group continues to be a life saver and I appreciate each and every one of you. Go take on the day!

Five pre-turkey day warriors showed this morning for a hot potato, or should YHC say hot mashed potatoes – pun intended.

Swirly took the first hot potato and lead us over to the carillon for some stretching. We started with the deadman hang – always a crowd favorite. Then we went into some more stretching, and some merkins. Swirly then moseyed us on over to love hill. Partner up, one partner is at the bottom making their way up alternating between polar bears, lunges, and broad jump burpees.

Oyster then took the hot potato and we headed over to the amphitheater. Box jumps up the amphitheater with ascending merkins at each level. With each level added one more merkin. Then once we all got to the top we went over to the poles for 10 leg lifts each while the others waited at 6 inches.

Hot Potato was handed off to YHC, went over to the circle for what YHC does not have a name for but hands on the curb and feet on the pavement and sideways walked around the circle.

YHC then took the group back to the flag with a native american run, but stopped at the Carillon for 10 burpees. Back at the flag we ended how we started with some stretching, deadman hang to start then the ‘have a nice day stretch’ to finish it out.

Names, numbers, and good conversation to end off the morning.

Slipping Jimmy took us out with some thoughtful and thankful words.

6 of RVA’s Finest arrived on a warm November Gloom to celebrate Veterans Day F3 Style.

This how it sent down

THANG

Old Glory

YHC grabbed the SF and off we went on our 1 mile run around Dogwell Dell. We took the uphigh route pass the pump house to the Carillon Field.

After some quick stretching the time was set for about 20 minutes and the PAX did laps around the field stopping at each corner to complete an exercise. They were as follows: 20 Merkins, 20 Squats, 20 WWII Situps, 20 (2ct) American Hammers.

The PAX stayed together and got in 5.25 loops (120 Merkins). Then to a little shorter route around the neighborhood back to the start.

1 MOM – 11 Burpee OYO and 30 sec plank hold

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

It been a long time since YHC Q/participated in a Old Glory so when its Veterans Day, the Q was open on YHC’s next time of the tour, you just have to take it and do Old Glory.

It was a great morning where the PAX stayed together and some great 2nd F mumble chatter.

Dogwood was packed together with that other bootcamp group who is always a LIFO, some elite runners, and other group of runners. Good to see people out enjoy the warm weather while it last.

T-Claps to all our veterans! Thank you for serving and protecting this great country

ANNOUNCEMENTS

• YHC is hosting an Amateur ride day at RAMM this Friday. Come join the fun!
• Thanksgiving Day Convergence at 45MOM starting at 6am
• Black Friday Loops at Forest Hill Park starting at 7am. See TYA for details

SPIT ON THAT!!

YHC met with two other spud loving PAX members for a cool morning in one of the City’s finest parks, with the best work out facilities. Oyster started us out precisely at 5:30 AM. We moseyed on over to the circle for the COP.

Mix of merkins, Don Quixote’s, LBCs, side straddle hops, and more. YHC’s memory is failing but we did get in a good deal of merkins. Next Oyster moseyed us on over to the cage for a good ole’ fashion cage match. It went down like this: three rounds, three people, three exercises, timer runs to the fire hydrant and back, one does pull ups, and the other does inclined merkins. Repeato three times and then we were done.

Next YHC after much cajoling was tossed the potato and off to the hill we headed. YHC may botch this explanation but it went down like this. Three people, three different exercises, the timer is at the bottom of the hill going through 100 burpees, 200 air squats, and 300 side straddle hops. Second person hangs out at the top of the hill doing a series of ab exercises, and the third person runs up to the top of the hill and changes place with the person at the top. We can call this one bringing down the person off the top of the mountain or just a plain old hill workout. To complicate it even more, the runner ran up to one higher tree along the hill each time. Confused, YHC is too, but we finished just a few minutes shy of the end time.

Moseyed on back to the flag with a few merkins along the way back and finished out with a nice plank. YHC is probadly missing some things but the big data gods will be happy that YHC at least got the names right.

Numbers and Names and Oyster took us out with some thoughtful words on considering others.