Tag: WDog

“Our petitions have been slighted; our remonstrance’s have produced additional violence and insult; our supplications have been disregarded; and we have been spurned, with contempt, from the foot of the throne! In vain, after these things, may we indulge the fond hope of peace and reconciliation? There is no longer any room for hope. If we wish to be free, we must fight! I repeat it, sir, we must fight! An appeal to arms and to the God of hosts is all that is left us! It is in vain, sir, to extenuate the matter. The war is actually begun! Our brethren are already in the field! Why stand we here idle? Is life so dear, or peace so sweet, as to be purchased at the price of chains and slavery? Forbid it, Almighty God! I know not what course others may take; but as for me, give me liberty or give me death!” The original Hanover Cutie (nod to Flipper) who had enough. When all else failed, he favored reasoned principles over submission and obedience. It took him decades to exhaust all the avenues for a peaceful resolution to attain personal liberty at the hands of tyrants. A revolution was the last and least desirable option. Sometimes doing what’s right isn’t easy, popular or even legal. There may be no more noble pursuit than creating an environment for all free people to determine the quality of their own lives. Perhaps the divine calling we should be listening to is not “how’s my life”, but how can I help some one be in greater control over the quality of their own life. Your talents are blesssings, and blessings are meant to be shared. Time to get to work.

COP: SSH X 20, IW X 20, Lunge X 20, HRM X 10, WWII X 20, FC X 20, Big Boy Arm Circles X 10, 5 burpees OYO. Mosey to amphitheater.

Start at bottom and work your way up ascending incline merkins 1 to 18. Then descend to the bottom starting with 18 dips on the top row back to 1.

Mosey to stage to grab two coupons and over to the Valley of Doubt

Joe Friday (a tip of the cap to Jack Webb’s best work). Start at top with two coupons on the ground. Round 1 is 1 merkin with hands on coupon and 4 squats standing on coupon with one hand touching the ground. The run to the bottom of the Valley of Doubt and complete 1 burpee. Run back up. Each round add one more merkin and four more squats all the way up to 10 merkins and 40 squats.

Mosey back to flag with a little parkour thrown in for good measure.

Numberama, namerama, Compton Vinny led us out.

News: July 4th convergence at 6 am on Brown’s Island.

Prayer requests and updates: EF Huttons dad is on the mend after surgery, so please keep the good thoughts and prayers his way as the work of recovery begins. A good woman passed away yesterday at the age of 91. Flatlines grandmother was part of a fading generation that was resilient, kind and damn tough. She will be missed and our brother has a heavy heart. Our buddy Vinny is has a big move coming up. Let this be free from major complications and should any arise let him address those with the kindness and levelheadedness we have all come to love and appreciate.

More on Compton Vinny: So this is the first F3 departure for YHC of a pax member I was super close to. The genius thing that Vinny did was that he pulls you into his world, but allows you to find your own way. He has a god given talent for helping to point you in the right direction, without pushing you. His enthusiasm for F3 RVA is on a level all of its own. We are better off for having you share your time, talents and love with us. His are shoes that can’t be filled. We will put them in a place of honor until we are fortunate enough to have you back for one more morning in the gloom.

Two groups of six showed up for Vinny’s Greatest Hits: Volume II. Time to warm up the pipes.

Kegel Exercises: Mosey to the Carillon for – Helicopters x 11 / IWs x 11 / Merkins x 11 / Scorpion Kicks x 11 / Russian Soldiers x 11

Macarena Merkins: Mosey to Penny’s Pub. Grab 2 coupons each. Set up wide enough apart to be able to do traditional merkin in between the coupons. 3 rounds of 15 OYO. First round regular stance. Second round wide stance. Third round narrow stance.

Begin in Merkin position in-between coupons. Left hand up on coupon followed by right hand up on opposite coupon. Left hand down; right hand down. Shoulder tap. Shoulder tap. Merkin (that’s 1 Macarena Merkin).

Pipe Loop 11s: Begin at the spill out point of the trail loop with 1 LBC. Bear Crawl or Crab Walk to the head of the trail to perform 10 Copperhead Squats. Commence misery.

BTTF

Announcements: Nothing in particular

Prayers: Be mindful of the mental health epidemic that COVID-19 is producing and will continue to produce. Look to EH now more than ever. Be a friend. Be an inspiration. Be there.

NMS: Thanks to the First Watch crew for posting to WDog today to send me off. Much appreciated. After yesterday’s ground and pound, it was time to get the legs in on the action. Pipe Loop 11s are a special breed of hurt and fun that we are only able to experience this time of year. At least half of the boys finished before we had to head BTTF. Well done. That was like completing the ‘ole 96er, but without the t-shirt.

Continue to do what you do men. I for one am honored, humbled and inspired to see it first hand everyday.

7 local dogs and one wolf from the north arrived on a cooler/windy mid May morning for a ground and pound beatdown

This is how it went down

Mosey to the First circle

Slaughter Start for Opus’ Birthday today 51 Merkins

COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Windshield Wipers, Arm Circles

THANG

Mosey to the Amphitheater

Up and Down – The PAX did increase and decreasing reps up (start w/ 1 rep) and down (start w/ 18 reps) the rows of the amphitheater. Exercises were as following:

• Bow Jumps Up
• Decline Merkins
• LBC’s Up
• 2ct American Hammers Down
• 2ct Flutter Kicks Up

Mosey back to the SF for Numberama, Namerama, Announcements, then YHC took us out

MOLESKIN

It had been over 2 month since YHC made the trip to Dogwood Dell for a workout. When Opus ask YHC for the Q at MANNDate to celebrate his BDay, it just felt like the right time to make the return.

It was great to catch up with the PAX there. YHC is looking forward to when all of this “stuff” is behind us and we, as the PAX of F3RVA, can get back our regularly schedule programming

Tomorrow will be YHC’s official 4 year anniversary with this crazy group of men. Thank you to all the PAX that have been there for YHC over these years. We truly are a group of “Iron sharpens Iron”

ANNOUNCEMENTS

Memorial Day workouts will be several different location in RVA this year. Hitchhiker will be posting a preblast later today.

SPIT ON THAT!!

Six stalwarts posted to WDog this morning to see if the recently advertised pile of cinderblocks would make an appearance. Yes, yes it would.

COP – Helicopters x 10, Don Quixotes x 10, Russian Soldiers x 10, Imperial Walkers x 10, Hello Dollies x 10, Flutter Kicks x 20, Mountain Climbers x 10

Mosey to the stage, grab a coupon (pax survey says these are heavier than the last batch), and on to the Carillon field for:

The THANG – Quarter Pounder with Cheese

Run w/ coupon to 25 “yard line” + incline merkins x 25, Bernie S. back

Run w/ coupon to 50 “yard line” + squat press x 50, Bernie S. back

Run w/ coupon to 75 “yard line” + coupon hammers x 75 Bernie S. back

Run w/ coupon to 100 “yard line” + SSHs x 100, Bernie S. back

Mosey to the stage for:

11s

Coupon Lt. Dan x 1, run to Rusty Cage for pull-ups x 10; Respeato.

Called for time at Round 7, and BTTF.

Numbers, names, and YHC took us out.

Announcements: Dr. TryHard is holding up well amid the uncertainty in PNG; drop him a line if you can – he really appreciates hearing from his stateside brethren. Memorial Day Murph is coming up – Duece is organizing. Some interest expressed in participating remotely from other AOs to keep numbers safe — please let Duece know if you have any questions or would like to coordinate a remote Murph site. Old Glory will make an appearance at No Toll next Tuesday.

SYITG!

Doublemint

“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” – attributed to Buddha

Five freedom loving warriors arose to greet the dawn of a new day. According to legend it went a little something like this.

COP Swirly – arm hangs, tip toes, SSH, helicopter, merkins, hold it

Mosey to Rust Cage

Hang for 3 seconds, hold for 3 seconds. 3 rounds

Grab a coupon for 20 burpees

Jerkins X 10. 3 rounds

Oyster took the baton and headed to the amphitheatre.

Partner up. One partner runs the permiter, the other partner does ascending merkins. Step 1, 1 merkin, step 2, 2 merkins, etc. till top. At the top switch to dips and descend to bottom. Teams switch when a partner has completed a lap.

Probation

Mosey to stage and partner up.

Dora: 100 merkin, 200 squats, 300 lbc. The non exercising partner is bear crawling up hill and crab walking down the hill.

Mosey back to flag

Numberama, namerama, Hardywood led us out.

News: Deuce is leading the charge for the Memorial Day Murph on Monday 5/25 at 7am. That’s a mile, 100 pull ups, 200 merkins, 300 squats, followed by a mile. Get in some hang time now boys.

Five warriors gathered in the gloom gather to celebrate earth day.

Mosey the long way to the amphitheater. COP

• DQ
• IW
• Arm Circles
• WW2 x49
• LBC
• Flutter kicks
• Hello Dolly
• Rosalita
• Decline ABD
• Decline PP
• Superman
• Bushwacker
• plank stretching
• Plank arm circles
• Gomer-kin

Triple check Hallelujah run; iron chair; abs flutter, box cutter, six imches
Ladder starting at 18; Dips Vups
Jailbreak

YHC took us out

.

NMS

Faceplate and YHC were running up love hill when a pack of five deer decided to cross right in front of us. YHC realized if we kept going we would split the pack. I was worried that the separated deer would crash right into Swirly or Bodos or Hitchhiker. Generally, I like to avoid creating F3 memories where the opportunity for major injuries are involved so we waited and grabbed the six.

But it does make me laugh to imagine Swirly squaring up on the deer for the incoming Take Down. The deer flies at him from the top rope. After a brief wrassle where Swirly manages to get the deer in a half Nelson, Swirly pops up looking down at the deer and shouts “Is that all ya got! Come on!” Dejected then doe scrambles up and scampers off.

.

YHC started F3 RVA 3 years ago despite telling Toga way early on – “Ive already done all that” and Flipper – “I already work out a bunch” When Fudd finally got me out- What an eye opener. Because of this group I have improved in Fitness, Fellowship, and Faith. More should have this. Each of us should have a Target FNG on our list

Thanks to the RVA PAX for supporting me personally through ups and downs. Let me know if I can ever help any of you.

Be excellent to each other.

5 turned in to 6 veterans came out on an unpleasant morning – 39 degrees and soggy. 3 of the PAX are normal First Watch attendees but Kubota earned himself a well deserved day off so we took over WDog.

COP: SSH, Don Qs, Helicopters, Merkins, Flutterkicks, Scorpion Kicks. Mosey to tennis courts (watch out for well marked curbs) for some time in the Prison cell:

Each PAX grabs a half a tennis court. 4 rounds of 2 exercises on the court:

Round 1: HRMs & V-Ups.

Round 2: 20 Jump Squats & 10 Heels2Heaven

Round 3: 20 Mtn Climbers & 10 WWIIs

Round 4: 10 Tuck Jumps & 15 Caronlina Dry Docks

Round 5: 5 Burpees & 5 more burpees

Mosey to Carillon: 3 Sets of SD Boo-yeah Merkins & mary. Finish back at flag with ROF. YHC took us out.

NMS: YHC had wanted to drop another tax day 4/15 themed beatdown on the PAX but with the deadline extended until 7/15 it just didn’t feel right so why not reprise the Prison cell workout on the tennis courts.

Swirly took a spill (aka battled the pavement) on the mosey to the tennis courts. Had YHC known the courts were that soggy we might have gone somewhere else but it was a long way to get there. Pretty sad to see the nets off the courts 🙁

The PAX knocked out the 5 rounds in short order although the last round of 40 burpees did manage to elicit some groans from the PAX. The Tuck Jumps were new for Elbow Bump – we need to do more of those.

The Boo-yeah merkins at the the Carillon bottom felt great – appropriate distance but similar to normal F3 with ample mumblechatter. YHC could tell Hardywood has been missing Boo-yeahs in the gloom.

EF Hutton showed off his new ride, apparently he has an endorsement deal with Honda. Prayers for Kubota as he put down his dog yesterday.

The perfect number of law abiders posted in the gloom for some decompression. What a beautiful morning to break it down.

COP: Mosey to Carillon patio for some SSHs / Helicopters / Russian Solders / WWIIs / LBCs / Scorpion Kicks. Hardywood got chickens, so we broke out an old warm-up from our wrestling days and introduced the PAX to the Duck Walk – thanks for the help on that Swirly.

Jars of Clay: Swing by and see Penny to grab some jars of clay. Down to the amphitheater. Each step perform 3 coupon Rows with each arm.

Mini Michigan: There were others at the Carillon Field, but we were able to safely share. Line up at the end of the field. 40 yard dash with a 20 yard taper to a stop to follow. Seven rounds.

Yoga Mat: Some halftime stretching to loosen up the legs after the sprints.

Touch-a-Sapling: Partner up (Coronavirus style). Partner one runs to trees while partner two performs various exercises. Round 1: 9 trees / hold coupon above your head. Round 2: 6 trees / Coupon Presses. Round 3: 3 trees / Incline Merkins. Round 4: 1 tree / run to the playground and back.

BTTF: 20 Werkins OYO.

Announcements/Prayers: Lots to pray for these days. Lots to also be thankful for. We saw a beautiful and powerful sky this morning. A reminder that we are not alone in this. A reminder that this too will blow over.

Prayers for Try Hard and his family in PNG, doing God’s work. Goldberg separated his shoulder (again, I think). Get well soon brother.

There is talk of dividing up Dogpile into more regional workouts, for now. This is a good idea. Let us know if you are taking the lead in your region.

Lots of random chatter this a.m. as always. Hardywood loves Jars of Clay, and is planning to host a bi-weekly farmers market at his house (mostly chicken product and bi-product).

My house is officially on the market. Hurry up and buy it before Fran Drescher does.

A very legal gathering of 8 socially-distanced men to see what Conspiracy was going to bring today. Quickly Swirly realized it was an April Fools prank and we were off for a WDog Hot Potato Q. Swirly took the reigns to start us of.

Swirly Q

• COP
• Ampitheater work: Inclines Merkins 1-18 follow be Dips from 18-1

Handshake (aka Elbow Bump) Q

• Non-Contact “Around the Ampitheater” Dora. Exercise 1 (100): Partner 1 completes 25 Merkins then transitions to WWII’s while Partner runs, rinse and repeat. Exercise 2 (200): As partners complete 200 squats (Partner 1 does exercise, Partner 2 runs, rinse and repeat). Exercise 3 (300): 300 two-count Flutter Kicks as one parter runs, rinse and repeat

Seymore Q

• Box Jumps to exit the Ampitheater. 2 jumps per step to equal 36 total
• Quick Burpee Shuffle in the circle
• Long-Way mosey back to the flag (from the Circle down the field in front of the Carillion down the the road and circle back)

Announcements: Faceplant is leading the Second Annual Shawn G Hogan Memorial Workout tomorrow at Mary. Last years was epic, so it won’t be for the faint of heart.

NMS: It was good to meet Laughing Gas and Ether today. It was also good to have Targé (FNG) out. He is a friend of Jacque Penne. He went to Hampden Sydney and played Golf. Naturally Jacque Penne had a idea of a nickname revolving around Caddyshack, but he didn’t remember how he got his own nickname when Bodo’s tried to introduce a “scripted” nickname for him last month… Therefore if you are friends with fancy-dressed Jacque Penne you get another churched up name with Targé. Welcome Targé, we are glad to have you as part of our crew.

Four posted to see what Vinny had in mind. Audible. Al La Carte. Hot Potato. To the stage to exercise our Inner Wilson.

COP: SSHs x 20 / Russian Soldiers x 10 / Hillbillies x 10 / Imperial Walkers x 10 / Helicopters x 10 / LBCs x 10.

Partner up (spaceees, no toucheeees): Lazy Corona-Dora – Round 1 = Partner 1 holds elbow plank for 45 secs. Partner two performs HR Merkins. Race to 100. Round 2 = Jump Squats to 200. Round 3 = Partner one does 30 WWIIs as the timer. Mountain Climbers (2-count) to 300.

Swirly Q: A plethora of stretching and core exercises. Boat Holds, Scorpion Kicks, Inverted Scorpion Kicks (Because I was inverted [Goose]), Plank-o-rama. Exit stage right for three rounds of Dips x 10 / Decline and Incline Merkins x 10 each.

Greenbow Q: Virus Multipliers – Merkins and WWIIs. 1 x 1 / 2 x 2 / etc, all the way to 10. BTTF

Jaqué Penné took us out.

Announcements: N/A

Socially Distanced Moleskin: YHC had all kinds of plans for today, given that I stumbled upon the Q opportunity yesterday afternoon. But then it rained, and it rained, and it rained. Not feeling the backstroke today, so we channeled our Inner Wilson and headed for the stage for a Cold and Wet Potato. As was noted several times, the ole ground ‘n pound will sneak up on ya real quick.

As we continue to navigate these uncharted waters, let us continue to be mindful of the qualities of a leader. One of our founding fathers (F3) seemingly needs a refresher course. Let us show him, and others the proper way. For instance, we all get hair cuts and we all eat out. Think of those folks in these times and send them whatever financial or emotional support you can. Buy gift cards, send Venmo tips, whatever you can do. And, when possible, invite them out to F3. Now is the exact right time for them to join us. Help them see that light. Show them that they are not alone.

Stay positive men. See the good in all of this. But if you do stumble into darkness, reach out. We are here for you.