Tag: WDog

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.

Pursuant to the Governor’s State of Emergency Order, ten cautiously optimistic F3RVAers posted to see what YHC had in store. Masks on:

Mosey to Police Monument for COP: Tom Brady = 20 eaaaasy Helicopters plus 2 nonsensical Burpees / Imperial Walkers x 10 / Russian Soldiers x 10 / WWIIs x 10 / Scorpion Kicks x 10 / HR Merkins OYO x 10. Mosey to Cary Elementary

High Energy Dora: Round 1 – HR Merkins x 100. Round 2 – Flutter Kicks x 200. Round 3 – Swing Planks (200) and Freddy Mercurys (100).

Mid-Stream Stretches

Mosey to Water Treatment Hill AKA Stink Hill for Triple Nickel. Bernie Sanders up the hill. Jump Squats x 5. Back down the hill. Round 1 – LBCs. Round 2 – Mountain Climbers. Round 3 – SSHs.

Mosey back to Police Monument the long way. Speaking of old NFL guys who should retire, but instead continue to make poor decisions (TB12), Jason Witten is now a Vegas Raider. Burpees x 3 OYO.

BTTF

NMS: It was nice to get off campus today and see tons of people out (in small, appropriately spaced out, groups) enjoying the nice weather and appropriate camaraderie. I for one needed the 2.5 miles that we accumulated during the beatdown.

As we continue to pass through uncharted territory, let us all be mindful of those truly in need; of those who may be scared and unsure. Our parents, our kids, our friends, whoever it may be, let’s do all we can to help them through. Let us lead by example, and make those decisions that are best for everyone, even if we may not agree.

Welcome Smaht Pahk. Nice to see you hand it to your old man, Pucker, this morning. An infusion of young blood is always good for this group.

Have a great day men, and be safe!

8 studs took on WDOG this morning and here is how it went down.

COP : Some nice stretching and a few exercises to get the blood pumping .

Native American Pole Smokers : 5 pole smokers then run to the end of the line – hold 6 inches 45 inches 90 inches

Amp Theatre : 3 dips – 3 incline merkins to the bottom – at the bottom partner up for Wilson boxing cockroach 3 sets of 20. The Garbage Plate Jerkins – line up – guy on the ground grab 2 hand pull yourself up 10 times switch it up 3-sets – thanks to Hardywood for the suggestion to do the pax line.

Rusty Cage : 5 overhand pull ups – 5 underhand pull ups ladder down to 1 . Head to the jerkins bars partner up – 5 jerkins 5 dips partner does squats 3 sets .

Block Burpees – 20 on your own – Native American run back to the flag.

Ring of Fire : 5 merkins pax choice .

Way to work this morning guys – nice to be out in the park with the light of the full moon making it happen.. We thought Handshake might have to take a pitstop cause his gut was about to bust( see title of the backblast ). Corned beef turkey chili made an appearance during the pole smokers – jeez dude …

Thanks for allowing me to lead this morning – no idea who qa is but that dudes got Mary tomorrow 🙂 or its gonna be a hell of a hot potato !

Thoughts and prayers with Splinter and family – Doublemint and family – DTH and family. Oyster has a HDHH coming up see the pre-blast.

Thanks to Corned beef for taking us out and not killing us all with his exhaust this morning 🙂

Swirly’s Board yesterday : Life is not about accumulation it;s about contribution.

Let’s all continue to contribute to the best of our abilities and not only be leaders but encourage others to be leaders as well.

See y’all in the gloom..

Eight shoppers posted to get their spring fashion in order. Here’s what they decided on:

COP: SSHs x 20 / Helicopters x 10 / Imperial Walkers x 15 / LBCs x 10 / WWIIs x 10

Shirts: Mosey to the Penny Stage to collect coupons (sadly, all but ten have been destroyed). Collect coupons and mosey to Carillon Field for an audible:

PLTs x25 x 4 rounds. First round = Left Side. PAX runs to end of the field; Bernie Sanders back. Second round = Right Side. PAX karaokes to middle of field and back. Third round = Center. PAX skips to middle of field and back. Fourth round = Dealer’s Choice. PAX crab walks across short field and bear crawls back.

Pants: Mosey to bottom of amphitheater. Dips x 3 on each step all the way out.

Outerwear: Jack Webb’s with coupons (modified). 1-3 ratio. Rounds 1-8 with Incline Merkins on the coupons and corresponding coupon presses. Rounds 9-10 sub in curls for coupon presses. Return coupons to stage.

Check Out: BTTF stopping at the bottom of the bowl for three Burpees.

Naked Moleskin: What a perfect morning for a beatdown, and a great group to lead. We are glad to have Jon-Marc Haden (Jaque Penné) join us. With a name like that, he has to come back.

Have a great day men!

If Swirly hands you the hot potato at WDOG do you keep it, love it, cradle it and make it your own? Or do you just give it away like it meant nothing!!

The Thang:

Mosey to the still closed, will it ever be open again Carillon.
Swirly: COP
SSH
Helicopters
Knees to Elbows
Wilson Wife
Plank
3 inches
Fudd Wife
Plank
3 inches
Swirly – passes the Hot Potato to Oyster

Oyster takes the Q

Mosey to the Circle – Triple Check
Exercise: Flutter Kicks, SSH
Run: Back Peddle around the Circle

Mosey to the other Circle – 3 rounds
10 Merkins
Run to the bottom – Back Peddle Up
10 Merkins
Run to the bottom – Karaoke back
10 Merkins
Run to the bottom – run back

Mosey to the fence: Triple Check
Exercise: Monkey Humpers, Squats
Run: 3 Trees, 6Trees, 9Trees

Mosey to the Field: Triple Check (or 2 groups of 5 – whatever you guys want to do).
Exercise: Cherry Pickers, Carolina Dry Docks
Run: to the end of field and back
time ran out – Catch up to the six and head back to the flag.

Mosey back to the Flag for COT:
Counterama #10
Namerama
Announcements: See below
Bodo’s took us out. It’s ASH Wednesday Ya’ll

NMS:

Swirly, thanks for passing the Hot Potato to me; Sorry Fellas you don’t share the Hot Potato when Swirly gifts it to you. How about the gloom this morning.

Prayers to Sippy Cup who had a bike accident and will be on the mend for a bit. Sippy we are praying for a quick recovery, we will see you back in the gloom vey soon.

FRIDAY 2/28/2020: It’s Amateur Day at RAMMS Gears – Honeydo will be leading the bike ride on Friday. Mary Munford 5:30am Friday… Bring what ever bike can…

6 studs posted at WDog this morning and here is how it went down..

Warm ups – Dead man stretch, Helicopters, Windmills, SSH’s IW’s Plank

Rusty cage : Pull up/Chin up ladder – 1-5 – back down 5-1

Partner Jerkins 5 and Dips 5 – 3 sets

Block work : each pax grab 2 blocks – 1 block curl 10 – 2 block each hand curl 20 – repeat 3 times . Bench press 1 block 20 – bench press 2 blocks 10 – repeat 3 times . Fee 6 inches hand extended above head with one block bring the block up over head 10 times – repeat 3 times . WW2 sit up press with block 10 times 3 sets.

Field : All together run forward to the 25 – 50 75 at each yard line 10 SSh’s in cadence . Repeat coming back / Bernie Sanders .

Native American run back to the flag.

Great work today guys – mostly a ground and pound – very well done. Light crowd for WDOG this morning – but excellent light rain with a little mumble chatter mixed in.

Phonics took us out. Thanks for allowing me to lead this morning guys.

See y’all in the gloom !

Nine Grown Ass Men posted at the Dog today to handle their business. Heres how it went down:

COP – Russian Soldiers x 20, Don Quixotes x 10, Little Baby Arm Circles x 15, Big Circles x 5 – reverso; Freddie Mercuries x 20, Rosalitas x 20

mosey to small stage to collect coupons, then to the Carillon field for

THANG 1 – Double Quarter Pounder with Cheese

First patty: Run from “goal line” with coupon to designated yardage, exercise (with coupon if able) and Bernie Sanders back

• 25 yards; 25 merkins
• 50 yards; 50 squats
• 75 yards; 75 mountain climbers
• 100 yards; 100 SSHs

Second patty:

• 25 yards; 25 Carolina Dry Docks
• 50 yards; 50 monkey humpers
• 75 yards; 75 American Hammers (Swirly Hammers with coupons)
• 100 yards; 100 invisible jump ropes

Mosey to small stage for

THANG 2 – Modified Top Gun Touch-A-Tree

Partner up; PAX1 does coupon curl, squat, press, repeat while PAX2 runs with coupon and touches 5 trees; flapjack. Repeat with 10 trees. Return coupons and mosey back to flag.

COT – numberama, namerama, announcements and YHC took us out.

NMMS: Way to push gents. Fun facts – per Google, coupons weigh approximately 28 pounds. Per Bodos, coupons weigh approximately 1 baby.

Poker night at OCs on Feb. 22 – check PreBlast for logistics.

12 warriors of the gloom showed up on an especially pleasant 70 degree and sunny Wednesday morning today. Got some good work in today and this is how it went down:

COP

• Mosey to Corrilian field. (Only recently discovered it has nothing do with the Millenium Falcon).
• 15 SSH (counting to 3 can be challenging….)
• 10 EF Hutton’s Jazzercise
• 10 Hillbillies (southside represent!)
• 10 Hand release merkins
• 15 Flutterkicks
• 10 Rosalitas

Mosey down into and back out of the amphitheater. Head over the the Valley of Death for the Thang:

“Let it be like water on a duck’s back”

-This is something YHC’s father said growing up when he was teaching about what to do when someone in your life is picking on you or trying to bring you down.

Modified ladder bear crawling down the hill, crawl bearing up the hill burpee, burpees at top and bottom, building to 5 and going back down to 1.

Mosey to stage area and partner up with each team grabbing one coupon.

“Never look a gift horse in the mouth”

– Variation on touch a tree with one partner doing Lieutenant Dans while the other takes the coupon to touch 2 trees. Rinse and repeat, 5 rounds each.

“Sweatin’ like a whore in church on a Tuesday”

-11s with chest presses with coupon and copperhead squats

Mosey BTTF for some Mary which included EF Hutton calling out to spell YHCs F3 name which proved difficult for the PAX.

NUMBERAMA, Name-o-rama, Hitchhiker took us out with an excellent prayer touching on the flu going around and the coronavirus.

ANNOUNCEMENTS

Hardywood is helping to collect lightly used running shoes for a local charity benefitting the homeless through Feb 20. https://www.shood.org/

YHC is attending Shiver In The River on Feb 29 and encourages others to come out as well: https://shiverintheriver.com/index.html

Have a great one fellas! Enjoyed hanging out north of the mighty James this morning.

Eleven winners posted at WDog to collect their prizes. No time for losers.

Mosey to Penny Stage for a brief COP: Helicopters x 10 / LBCs x 10 / Snow Angels x 5 / Scorpion Kicks x 11

Grab a coupon – mosey to Carillon Field for some Coupon Beast:

Round 1: Offset Merkins (switch sides on the way back).

Round 2: Curls Round

3: Standing Presses

Round 4: Squats (coupon touches the ground)

Round 5: Dips

Round 6: Burpees

Mosey to Penny Stage Field for Coupon Touch-A-Tree (Partner 1 is carrying a coupon to each tree):

Round 1 x 6 trees. Partner = curls. Round 2 x 4 trees. Partner = Standing presses. Round 3 x 3 trees. Partner = Dips. Round 4 x 2 trees. Partners out to two trees as a team. At each tree they perform 5 Jenny On the Blocks – decline Booyah Merkins – brought to you by Vinny, named by Hardywood.

Return coupons. Head to the bowl. 10 downhill Merkins. Cross to other side for 10 uphill Merkins. BTTF.

Announcements: Hardywood is hosting a ribbon gymnastics viewing party on Friday night and Opus is a backup dancer for a Super Bowl party concert. See them for more details. DTH is now hand sewing his own F3 shirts, so if you ordered one, it’ll be ready for pickup soon.

NMS: A few random thoughts. At Dogpile this past Saturday, Rosie and I were talking about what it would be like to do an entire workout “under weight.” Sippy Cup and Swirly already know, but not so much for the rest of us. Alas, today was born. We were under the weight of the coupons, and it felt great. As Hardywood put it, “misery and benefit aren’t mutually exclusive,” or something like that.

During the beatdown, DTHs 4-legged friend swept the leg of Swirly. While Swirly will survive, F3 council has decided it cannot go unpunished. Accordingly, DTH is hereby sentenced to posting his next 30 workouts without wearing any F3 Gear. And, he is not allowed to pre-plan any of his next 5 Qs. The appeal window is 10 days.

After the beatdown, random conversations were plentiful. We happened on youth sports, and the old “everyone gets a ribbon,” saga. All I know is, when I was a kid, if your team won, you went to Godfather’s Pizza. If your team lost, you went home.

9 of us gathered as the thermometer read 22 degrees, but it felt like 70 and sunny. A massive Sprinter van pulled up which we assumed would double our pax, but it was only Hardywood. Here’s how it went down:

COP in Amphitheater: SSH // Cherry Pickers // DQs (not SSH as YHC called which created much chaos) // Lt.Dans // Imperial Walkers // LBCs // Plank // Elbow Plank // Side Plank Leg Lifts, alternating sides // Merkins

Dora: 100 Box Jumps // 200 Merkins (alternating Decline/Incline Merkins) // 300 2-count Flutter Kicks.

On the Wall: Wall Sits // Chicken Peckers // Donkey Kicks. Mosey to Stage.

Triple Check with Coupons: Parter 1: WW2 with coupon // Parter 2: Squat with coupon // Partner 3: Run with coupon down into the bowl and up to the other side, Hallelujah Run back with Coupon above head

Mosey back to the flag. Numberama, Namerama

NMS: Love being out there in the cold with you guys. Seal Team folks everywhere, had some fun mocking, but mostly just intensified our appreciation for one another. Reflected on the need more than ever for the “beloved community” that MLK spoke of. We have a taste of it in the pax, YHC challenged us to invite at least one guy into the pax in the next year that is of a different race, culture, political view, etc. There was some talk of having a Newbie workout – maybe someone (Swirly?) could organize that.

“The end is reconciliation; the end is redemption; the end is the creation of the beloved community. It is this type of spirit and this type of love that can transform opposers into friends. The type of love that I stress here is not eros, a sort of esthetic or romantic love; not philia, a sort of reciprocal love between personal friends; but it is agape which is understanding goodwill for all men. It is an overflowing love which seeks nothing in return. It is the love of God working in the lives of men. This is the love that may well be the salvation of our civilization.” MLK