Tag: WDog

Five strong men showed up for the beat-down in 85 °F and 82% humidity weather this morning. Hitchhiker was surprised by the fact that he was on the Q sheet this morning. While YHC led the group to the circle area in front of the Dogwood dell, Hitchhiker stepped on small broken tree branches and twisted his ankle again (Ouch!). The PAX stepped up to the plate and did hot potato. Here is how it went down:

Upchuck led the COP and #1, #2, #3 exercises as follows:

COP: 10x Helicopter IC x10, SSH IC x 20, Imperial Walkers IC x23, LBC IC x10, Merkins IC x10

Exercise #1: Bear crawl up to the inner circle curb and back to the outer circle curb with one merkin at each curb up to six times.

Exercise #2: One person run around the circle while others do excesses and take turns in three rounds; merkins, LBC, and Flutter Kicks

Exercise #3: There are five light post at the circle. Run around the circle and do exercises and run around the circle to move to next light post. Did designated exercises (Merkin, LBC, Carolina Dry Docks) at three light post and own choice of exercise at two light post.

Shiplab led #4 and #5 exercises as follows:

Exercise #4: One person run around the circle while others do excesses and take turns in three rounds; incline/decline merkins, LBC, and American Hammers.

Exercise #5: Bear crawl around the circle curb and LBC x25 at mid-point and 10 merkins at the starting point.

Mosey-walk back to the flag.

Numberrama, Namerama, Announcements, and Hitchhiker took us out.

COP

YHC was excited for a Hump Day morning workout to get the day off right being back from Venice Beach/Marina Del Ray, CA, getting back to work, and quality time with the F3 gents. We mosey down to the Pipe loop entrance (too dark now for this cardio fun) we warmed up with:

20 merkins, 20 SSH, 10 merkins, 15 Russian Soldiers, 10 merkins, 11 Imperial Walkers, 10 merkins, 25 2ct flutter kicks, 11 2ct american Hammers, 10 reverse scorpions, 10 merkins(you see a pattern right? it’s a merkin morning with CB).

THANG

YHC was ready to mosey back up the hill but we have lonley light poles that need to be recognized so we perfromed 10 merkins, lunge to next light pole, 10 merkins, slow jog to next light pole, 10 merkins and repeato until we reache the bottom of the Triangle road route. Bernie Saunders to top of hill, 10 merkins, lunge to other road, jog to bottom and 20 LBC’s and repeato until 6:40, mosey to flag, 1 minute of cool down stretching, namerama, numberama. YHC took us out.

Moleskin

This morning’s work out was to concentrate on quality merkins and get some steady cardio in during this effort working on the endurance side of fitness. Accordingly to my app we burned a total of 700 calories, Ran a total of 2 miles and performed 200 merkins(thank you to Choppa for being responsible for the count and it was good to meet you this morning and talk about VMI! )<he will be matriculating in a few weeks>.

It was a pleasure to lead this morning and have a great week! Cheers…CB

Four strong men came out for the beatdown in a beautiful but hot and humid morning. YHC felt it would be a good idea to work out with music. Here is how it went out:

Mosey to the grounds of Dogwood Dell for COP.

Deadmen Hang – 10 IC, crossed-leg stretch – 5 IC, Arm circle – 10 IC, Imperial Walkers – 10 IC, SSH – 25 IC, LBC – 20 IC, American Hammers – 20 IC, Flutter kicks – 20 IC, Merkins – 10 IC, Scorpion Kicks – 10 OYO.

Mosey to the field in front of the Carillon Tower for a Dora.

The running part was up and down the field, with the exercises being 100 Merkins, 200 Squats, and 300 LBC’s. Plank until done with YHC leading.

Mosey to the crop circle East of the Carillon Tower for a workout.

Started at the top with burp-and-jump to the intersection, jogged down the hill, sprinted up the hill, and plank position with four rounds.

Mosey to the Dogwood Dell Amphitheater for a mini Dora.

The running part ran around the Amphitheater, with the exercises being 50 LBCs, 50 American Hammers, and 50 Flutter Kicks. Plank until done with YHC leading.

Announcement: YHC wasn’t sure whether Honeydo will Hill Run this Wednesday or next Wednesday. Looks like it is tonight.

YHC took us out with prayer.

It was a beautiful Monday as five men converged onto the grounds of Dogwood dell for a workout. Well, it was hot, humid, so what, let’s mosey to start the beatdown that went something like this.

COP:

• 1 burpee followed by 2 merkins OYO
• SSH – 20 IC
• 2 burpees followed by 4 merkins
• Don Quixotes – 10 IC
• 3 burpees followed by 6 merkins
• Helicopters – 10 IC
• 4 burpees followed by 8 merkins
• Arm Circles – 10 big, 5 small IC
• 5 burpees followed by 10 merkins
• Arm Circles – Reverso – 10 big, 5 small IC
• 6 burpees followed by 12 merkins
• Imperial Walkers – 15 IC
• 7 burpees followed by 14 merkins
• LBCs – 20 IC
• 8 burpees followed by 16 merkins
• Freddie Mercuries – 15 IC
• 9 burpees followed by 18 merkins
• Rosalitas – 20 IC
• 10 burpees followed by 20 merkins

Mosey to Rusty Cage

Lat Hangs/Merkins

For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 5 sets of Lat Hangs and Merkins.

Mosey to Amphitheater

At every step, do 5 one legged lunges, then switch to other leg. Once the PAX reached the top, they circled up in plank position. In Fudd’s wife position, the PAX dropped to the elbows then raised back up onto hands on YHC’s count. Did this 5 times.

Elevens

In the circle, did elevens with heels-to-heaven and mountain climbers.

Mosey to VSF

Hold six inches for 30 count.

COT

Number-a-Rama, Name-O-Rama, Announcements, YHC took us out.

NMS

What YHC loves about F3 Dogwood Dell bootcamps are the amount of choices the Q has. What he doesn’t like is when the grass has not been cut in the amphitheater. That was the case today. The grass was at least a foot tall along the top 1/2 of the steps. This led to a change in plans which led to the elevens.

After YHC took us out today, the PAX had a 2nd F with discussions mostly about Covid and schools. YHC really enjoyed discussing this topic with the PAX. Most AOs in RVA clear out soon after the COT. This is never the case with WDOG and RAMM. Thank you PAX for hanging around for this time of fellowship.

Great efforts today PAX. We did not travel much distance but had quite a beatdown in mile we went.

Announcements

• The Ultimate Frisbee tour continues next Tuesday, July 28 at Daville. Please bring a white and black shirt. There will be no COP. Once the mosey begins, the PAX is going straight to the field.
• Bone Thugs is running a 10K at RAMM the last Friday of August. He will likely start around 5 AM. Please come and support him in his effort.
• There will be a CSAUP that includes biking and running in September along the Capital Trail. More information to come.

It was an honor to lead such a fine group of men this morning.

Gotta Run!

Phonics

A studly seven gloomschool pupils posted to WDog this morning for their midterm exams – here’s how they got straight A’s…

The THANG:

COP #1:

• Mosey to 1st Grass Circle
• Welcome & F3 Disclaimer
• Nancy Kerrigans x10 ea leg
• DQ x10 
• Opus x10
• Hairy Rockettes x10
• AmHam x20
• FreddieM x20

COP #2:

• Mosey to Penny Stage
• Carry Coupons back to Carillon Field
• Tea Party Twists – Partner up and sit back to back in People’s Chair. Twist to pass coupon around x10 rotations. Repeato x3 sets, each set followed by Wheelbarrow across field width & back.
• Block Curls x10 IC

COP #3:

• Carry coupons to Love Hill 
• LINDSEY (*Carrying Coupon):
• Bottom:  Incline M’s on Block x30 —> x10
• Top: Flutter Kicks (2-ct) with Block held overhead x10 —> x30
• Mosey behind the Amphitheater 
• Lunge from bottom to top of the Bowl
• *Hardywood Q* – plank, resting core on block, x10 arm circles IC 
• Return coupons to the Stage

COP #4:

• Mosey back to Grass Circle
• Indigenous Peoples Curb Crawl: PAX Carousel Planks around circle curb, last man completes 3 Burpees then runs to the front …continued until all PAX have completed a set of burpees

COP #5:

• Mosey to the DTHmobile to collect frisbee
• Frisbee Fifteens:  Frisbee is thrown, first man to reach frisbee calls exercise, PAX completes x15 then same man is next to throw frisbee. Repeato until times up…
• Completed exercises included: Merkins, LBC’s, SSH’s, AmHam’s, Squats, Flutters, WWII’s, Werkins, CNMerkins, AND Burpees (thx Swirly)

Mosey BTTF for COT:

• Counterama # 7
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• It was gloomy. It was muggy. It was exhausting. But can darkness and negativity exist in the presence of Hardywood? Hell No! It’s literally impossible not have fun when Hardwood combines wheelbarrows with singing “this little light of mine – I’m gonna let it shine”…OK OK, he was raging to some screamo-ska-metallica musical ditty, but still… YHC had a blast with you guys this morning- thanks for putting in the hard work! SYITG

YHC saw the Q sheet had no leader last night and not wanting a hot potato signed up for some humpday morning fun and here is what went down:

COP

Mosey to 1st Crop circle and performed: 20 SSH, 10 DQ(slow), 10 Imperial Walkers, 10 Russian Soldiers, 20 2ct American Hammers, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

THANG

Mosey to Carillion Field by War Memorial tower for 4 corners, Corner 1 (C1) – 5 burpees, C2 – 10 Squats, C3 – 15 2ct LBC’s(30 reps) and C4 – 20 Merkins. Repeat 2 more times for a triple check. We stayed together as we had a small group of 4.

Then mosey to the Rugby Road Triangle starting at the top lunge to Rugby Road run down hill, Bernie Saunders back up hill, 20 merkins. Repeat this routine 2 more times for a triple check.

Mosey to Coupon Stage, Grab a coupon and partner up P1 touches six trees(no coupon)(timer) and P2 performed sit up press with coupon. Switch P2 touches 6 trees and P1 sit up Press. Next rotation P2 curled coupon and P1 touched 6 trees, switch where P1 curled Coupon and P2 touched 6 trees and final rotation P1 touched six trees, P2 lunged with coupon and switched where P2 touched six trees and P1 lunged with coupon.

Mosey back to Flag

Namerama, Numberama, Faceplant took us out.

Moleskin-

Fellowship and Fitness was ever present this morning with the small group of four as we talked about how we keep each other motivated, how our family lives have improved and we are better dad’s and husbands. When we were around the flag Swirly brought up a story of a former F3 brother from Lexington, South Carolina named Cheech. He was tragically killed while running one morning by a car that ran a red light. It was special for Swirly to share and remember him so YHC wanted to share with the RVA group and others who may read this BB as 4 brothers thought of Cheech this morning. Have a great day gents and I will see you in the Gloom….CB

Three studs gathered for some sweat and salvation at WDog on this glorious 70 and sunny morning. According to legend and local balladeer Elliot Yamin, this hot potato beat down went a little something like this.

Hardywood starts it off

Long mosey in front of The Carillon.

COP: SSH X 20, CS X 10, IW X 10, WWII X 10, FC X 10, AH X 10, HRM X 10

Mosey to Rusty Cage

Triple Check: Pull ups, Jerkins, run to fire hydrant

Pass to Bodos

Mosey to the bottom of Pipe Loop

Another Triple Check: Run Pipe Loop, bear crawl forwards and backwards across street, dips on the rock.

Pass to Hitchhiker

Long Mosey back to flag

5 minutes of mary

Numberama, namerama, Bodos led us out

Prayers for Hitch and his family. His kids are making the transition back to day care and our prayers are for a smooth transition.

Prayers for Bodos as his leadership will be put to the test tonight as he leads a dialogue for his entire congregation on how to use the current challenges of the day as an opportunity for growth, community and compassion.

News: July 4th beat down. 6am at No Toll. Bring it.

6 warriors arose to greet the dawn of a new day. According to legend, it went a little something like this.

COP: 5 burpee OYO, Lunges X 20, dead man hang, SSH, WWII, AH, AHAC, FC, HRM

Mosey to stage and grab coupons, head to amphitheater.

Double Dora: Teams of 3 set up two exercise stations, one on the top step and one in the bottom. The runner goes between stations. Each station must complete the following:

100 Coupon Merkins, 200 Squats on coupons with alternating hands touching the ground on each rep, 300 two count flutter kicks.

Long Walk Back

Gather pax and coupons on stage. Start with 10 merkins and 10 squats. Walk up hill to complete 15 merkins and 15 squats. To the light post for 20 merkins and 20 squats. To the gate for 25 merkins and 25 squats. To the grass circle for 30 merkins and 30 squats.

Mosey to the tables behind The Carillon

Triple Check; dips, WWII, runner takes coupon to the back of the stage.

Mosey back to the flag.

Numberama, namerama, Upchuck led us out.

News: July 4 convergence at No Toll. 6am start time for an hour long beat down.

YHC looked at the morning temperature greeting with the morning alarm and it was 75 with humidity, shaping up for a tough workout for 6 who showed up for a WDog hump day beat down and here is how it went down:

COP

Mosey to first crop circle (YHC realizes he has 2 left handed gloves…great) we do a lap and circle up for the following:

20 SSH, 10 DQ, 15 Imperial Walkers, 10 Russian soldiers, 20 LBCs (10 4 count), 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

THANG

YHC decided to mosey down to the pipe loop via the triangle road, down to the pipe loop location. It was daylight so we divided into 2 groups of 3 for a triple check. Partner 1 – Ran the pipe loop as the timer, Partner 2 performed LBC’s and Partner 3 performed squats. We rotated 3 times for the triple check.

Next we start to go back up the hill by performing walking lunges to the first light pole, light jog(mosey) to the second pole, then walking lunges to the 3rd pole, mosey to 4th pole and continued rotation to the bottom of the Triangle hill(during this effort, Faceplant was looking out for the group by personally inhaling a large bug that came close…hope you cleared this out after our morning fun). We get to the bottom of the Triangle Bernie Saunders to the top and mosey to the stage for the Coupons.

We divide into two groups by numbering off 1 and 2 and the 1’s carry the coupon and touch 5 trees while the 2’s do the sit-up press until 1’s return. We switch where the 2’s carry the coupon and touch 5 trees while the 1’s perform the sit up press. We had time for one rotation and then moseyed to the flag for Mary.

Mary

We return to perform some stretching for about 90 seconds and that is the end of the workout.

COT

Numberama, Namerama and discussed the upcoming events such as the Hump Day Happy Hour coming up on June 24 at Kubota’s residence, check out the pre-blast with the particulars. We also discussed the July 4 convergence where Hardywood and DTH will be leading this effort and with that combo should be shaping up for a great beatdown.

Moleskin

We had a healthy discussion on the current events and what is going on during the COVID-19 crisis, the recent rioting and family life. These are stressful times and our modified work life only compounds the stress that ‘filling our buckets’. We talked about how F3 helps to lighten this load and brings some balance to our lives. Our day gets off on a positive start when we get together for a workout, many times we want to stay in bed, but knowing others are going to be there motivates us to jump in. That victory feeling you experience when you approach the flag after a workout only emboldens your future decisions to rise up and get going.

Thank you for attending today as it is an honor to lead. Have a great day…Cheers…CB