Tag: WDog

15 warriors entered the ring armed with nothing but a chair and reckless abandon. Local news outlets reports frost on the ground, but it was 70 and sunny at WDog. According to Mean Gene it went a little something like this.

Mosey to stage.

COP: SSH X 20, IW X 20, FC X 20, WWII X 20, Macho Man Merkins X 10 (ooooo yeah), Arm Circles X 1

Pickup cinder block coupons and mosey to circle

7 MINUTE ABS: Partner up. One partner runs to the Carillon Seal with coupon and completes 3 burpees. The other partner is waiting and dreaming for their arrival. To pass the time they are in elbow plank position with a cinder block on their back. Three rounds!

PADDY CAKE: Switch partners. Complete three rounds of the following:

• 20 American Hammers with coupon
• Mosey to opposite grass circle
• 10 Boo Ya Decline Merkins, using the coupon to keep feet elevated

Mosey to return coupons and mosey to the stage at the amphitheater

ELEVATION GERMINATION: Three rounds of exercises. All starting at one end of the stage, working across to the other side and up the hill to the road.

• Round #1 – Polar Bear
• Round #2 – Crawl Bear
• Round #3 – Polar bear across stage, at the base of the hill switch to Polar Crawl Bear. Ouch.

Mosey back to flag.

10 Should Tap Merkins IC

Numberama, namerama and the Sandra Bullock of F3RVA, our very own Dr. Try Hard led us out.

NEWS

GORDON GARTRELL: Theo, The Olsen Twins and Dr. Try Hard….besides amazing bow hunting skills, do you know what they all have in common? They are all really into fashion. After popular demand DTH is sharing his fashion acumen and helping YOU get your very own customized F3RVA shirt.

WINTER TOUR WITH SUZY CHAPSTICK: Oyster has organized the Winter Tour of 2020. According to his Instagram feed, he’s really into ski ballet and Mechanicsville history. The 2020 F3RVA Winter Tour was simply his was to combine his two great loves. Support Oyster and join the tour.

F3 RVA SLACK CHANNEL: Honey Do has set up an F3RVA Slack channel . Topics include; Who is the hottest Golden Girl and the establishment of the Seal Team prevention hotline.

MOLESKIN: Thanks for coming out and making it happen to day fellas. You guys absolutely crushed it. YHC had been germinating on the possibilities of the steep hill by the stage for a few weeks. As DTH says, it looked good on paper. Expect the uphill crawl bears to make another appearance very soon.

BONUS BOOK RECOMMENDATION: Per previous posts, YHC had a book that found me at the right time. I couldn’t recommend Second Mountain by David Brooks enough. If you are just crazy enough to show up to these workouts, read these posts and do the hard work of growing yourself, then it’s for you. YHC found this passage relevant in my current mental state:

“It’s one of the inescapable truisms of life: You have to lose yourself to find yourself, give yourself away to get everything back.”

Make it a great one fellas. Only those who post know. Dig a little deeper and get it all out.

Your pal,

Hardywood

Six on two and one on four circled up for a Christmas Day beat down. Temps held steady at 70, and the joy in our hearts brought a bright shining light to the morning. According to Opie, this is more or less what happened:

Opie runs 20 feet in front of the PAX to the left. Cross the PAX route. Drop the ball. Run 30 feet to the right. Pick up a stick. Run back and cross the PAX. Continuously attempt to herd the PAX. Petting encouraged. Repeato AYG. At halftime, attempt to trip YHC. Repeato OYO until muscle failure or time is called.

All Other PAX recall this:

Mosey via the Long Route to the end of the Great Lawn, and then back to the center for:

COP:
SSHs x25
DQs x10
Hillbillies x15
LBC’s x25
Heels to Heaven x10
HRMs x10

Mosey to the Children’s Stage for: Deliver the Gifts

The PAX delivered all of the “gifts” (coupons) to various houses, only that would be weird, so they delivered the “gifts” to various trees, which is marginally less weird. Leave 4 gifts at each “house” for the “family” there. Just as the sleigh, reindeer, and Santa must move the “rest of the pile” to every subsequent house, the PAX moved the “rest of the pile” to each subsequent tree. AYG until coupons are delivered. At some point, break into groups of two in the interest of time. Santa does not do this.

PAX worked in SSH, Decline Merkins, and Rosalitas.

Mosey to the Circle for F3 Baseball.

Each PAX provides some input, either their favorite number of reps between 20 and 30 or their favorite exercise.

DTH: 24 reps
Mr. Holland: WWIIs
Hitchhiker: American Hammers
Slippin’ Jimmy: Wilson’s Dying Cockroach
EF Hutton: Monkey Humpers

PAX completed 2 rounds, and mostly completed 3 rounds, but ran outside the base path on the last part of the last loop. Umps ruled the PAX safe.

Return the Gifts:
Taking a page from the Wise Men, the PAX returned the “gifts” to the Children’s Stage by another route.

Mosey BTTF for Mary:

Flutter Kicks x25
Hello Dolly x5
Burpees x5
Freddie Mercury x25

Number-am-a, Name-a-ram-a, Announcements

YHC started to take us out with a spoken rendition of Silent Night. Mr. Holland rocked the dawn and shortly had the PAX in full song. Well done, my friend. Excellent way to start Christmas.

YHC has a special intention for an ill family member and her husband. Tough times for them this year. Let’s hope she can beat this.

January 1…anyone organizing a Convergence?

NMS:

Thanks to the PAX who were able to sneak away this morning. Ironically, this is probably the busiest morning of the year for most of the PAX. Merry Christmas to all. Peace on Earth – good will to all.

Nine, count them nine warriors rose from the gloom to greet the dawn of a new day. Despite chilly metroplex temps, it was 70 and sunny at W Dog. According to legend it went a little something like this.

COP: SSH X 20, IW X 20, WWII X 15, FC X 20, HRM X 20, Arm Circle X 1

Mosey to Triangle of Success:

• Round 1 – Bear Crawl to first corner and complete 10 decline shoulder tap merkins. Run to second corner complete 10 burpees. Bernie Sanders to third corner for 10 WWII.
• Round 2 – Crawl Bear to first corner for 15 decline shoulder tap merkins. Run to second corner complete 10 burpees. Bernie Sanders to third corner for 15 Captain Thors.
• Round 3 – Bear Crawl to first corner for 20 incline shoulder tap merkins. Run to second corner for 10 burpees. Bernie Sanders to third corner for 100 LBC.

Mosey to Rusty Cage

• 5 pullups, 5 chinups, 5 pullups, 5 chinups **Swirly and Handshake got in an extra round.
• 3 rounds X 7 partner Jerkins.

Mosey to Amphitheatre and partner up

• One partner runs to top and completes 20 shoulder tap merkins
• Second partner does an exercise and awaits return. The exercises were flutter kicks and Freddie Mercurys.

Mosey Back To Flag

• Numberama, namerama, the greatness that is Bodos took us out.

Announcements

• The New Years Day convergence is looking for a hero and a leader.
• Oyster has put up a Winter Tour schedule

Moleskin

The name of the BB came from a talk that Donald Miller gave. He mentioned his personal theme was “after you”. He said it kept his ego in check and was a simple way to make sure that he was being a servant leader and constantly thinking of others. It’s a good reminder for YHC for the kind of guy I want to be.

Thanks for putting in a monster effort today. Make it a great one fellas.

Dig a little deeper and get it all out.

Hardywood

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

Mossy – warm up : SSH’s, IW’s, helicopters, windmills, squats, plank, merkins.

Partner up : 1 run get the block the other SSH’s until return. Partner 1 run to mid field and backwards back – while partner 2 does curls with the block – switch up. Next run backwards up and forwards back while other partner does overhead press – switch. Next Karaoke across field other partner does squats with block – switch. Mossy – return blocks.

Rusty Cage : 5 pull ups – 7 jerkins – 10 dips – 4 sets – sets 2,4 switch from pull ups to chin ups .

Mossy to Theatre : 2 incline merkins at each step up – 4 dips each step back down.

Stage : Ring of Fire – your choice of 10 merkins pax does them – around the circle.

Mary – Superman – Hold it

Mossy to the flag..

Announcements : See Tweet from Hardywood – Born to Run Author will be in town Sunday – great opportunity for a greet and meet..

Thanks for allowing me to lead this morning guys – tried to keep us fairly dry… The snow coming down in the light this morning was a beautiful site. Extra points in the files for those who showed up this morning – well done. Some things we learned this morning – Bodo’s has trouble following direction and he enjoys graphic novels – Hardywood was confused on what a graphic novel actually was – he’s good now 🙂 According to Bodo’s the best graphic novel out now is by Detrick Bonhoffer – The faithful Spy – sounds like a good one – like we said to Corned Beef – dude you gotta read ! Seriously we have a great source of books within our group I encourage you all to share because we are all working towards getting better everyday right – and to get better we need to hit the three key areas – Body – Mind- Spirit . There are a few good books floating around through the pax – ask if interested. Heads up an F3RVA book club will be coming soon as part of our 3 F’s – stay tuned and let me know if your interested in being part of leading this !

Swirlys’ Board for today 12/11/19 – Sacrifice is a prerequisite for growth! follow – @swirlyboard

Thanks to EF Hutton for taking us out today – wise words my friend.

See y’all in the gloom..

Six regulars and one Kotter posted with anticipation as Vinny/Kotter/YHC made his long awaited return to the Q sheet. It was great to be back out! Here’s how we killed the time.

Aerobics: SSHs x 15. Russian Soldiers x 15. Hill Billies x 15. Boat Hold x 15. Elbow Plank x :60. Scorpion Kicks x 10.

Clock Work: In the bowl behind the amphitheater. Merkin and WWII at each hour on the clock. Starting at 1:00. Perform 1 Merkin and 1 WWII. Run to other side. 2 Merkins and 2 WWIIs at 2:00. Repeato to midnight. Downhill Merkins and uphill WWIIs were the order of the day as we traversed ye ole clock.

PLTs: Form police. Three sets of 20. Standing partner needs to throw the legs as hard as they can towards the ground. Ground partner needs to let legs drop as close to the ground as possible without hitting the ground – straight legs (no bent knees). If done correctly, both standing and ground partner get in a beatdown.

Upchuck’s Legacy: Grab a coupon and return to the front of the stage. Three sets of 20 WWII press-ups – as a PAX.

Dress Rehearsal: Dips on the stage. 3 sets x 20. Jackass Merkins on the stage. 2 sets x 10 and 1 set x 11 (because why not).

Suzanne Somers: Mosey to amphitheater for V-ups. 2 on each step.

BTTF: :60 of Mary. Hold Elbow Plank

Announcements: Magnum P.I. Day is this Saturday at Dogpile. YHC and Gumbo have the Q. Wear your ‘stache and a Hawaiian shirt. We want as many participants in costume as possible for a charity photo op.

Flatty Lost A Bet: Last Tuesday at No Toll, Flatline shouted to any takers, who wants to bet on the Tech / UVA game. YHC responded immediately: I’m your huckleberry. What’s the spread? Don’t need the spread. I’ll take UVA straight up. Flatline set the rules. Loser wears a singlet to a January Dogpile. So be on the look out in early 2020 for Flatty sporting an Upgrade level onesie at a Dogpile near you.

NMS: It was great to get back on the Q sheet today. I miss regularly posting. Soon, I hope. Parting words: This is a continual season of thanks and giving. Let us carry that with us through the holidays and into 2020.

Have a great day!

Eleven – YHC double counted – eleven men of steel brushed off the pre-Thanksgiving gloom and posted for today’s version of WDog, or as Phonics describes it, math class. Temps held at 70 and the sun shined brightly. According to the drug dealer in the white van, the PAX did the following…

Mosey to the Near Circle…making two laps around the circle…

(Note #1: YHC crushed the mosey today, lapping BOTH Hardywood and Phonics. YHC doesn’t want to start anything, but it’s clear they have lost a step. YHC says 46 is the new 26. Suck it, formerly fast guys.)

(Note #2: YHC hopes Hardywood feels better. Something about flu combined with a cold combined with bronchitis and a leg amputation. Let’s just leave this at: “Hardywood wore long sleeves.” If things don’t improve, rumor has it Hardywood has ordered some of those yoga pants with the sheer calves. Yikes.)

(Note #3: Phonics had no excuses. More to follow on this…)

Circle of Pain:

Arm circles, SSHs, DQs, Imperial Walkers, LBCs, Flutter Kicks, Scorpion Kicks, and HRMs.

Mosey 30 Yards to the Grass We Never Use for Touch-a-Tree:

Apparently, YHC developed a stutter today. Touch-a-Tree works as follows. Partner up. First partner performs a designated exercise, in this case, Little Baby Crunches. Second partner runs and touches 5 different trees, then returns to base. The partners swap roles. Second man then touches 5 different trees while partners performs LBCs. Partners can touch same tree as their partner.

Stick with YHC here…this is the hard part. When the PAX moves to the Round of 4, each PAX only needs to touch 4 trees, but not any of the same trees that same PAX touched in the Round of 5.

Round of 3, only 3 trees.

Round of 2, only 2 trees.

Round of 1…wait for it…only 1 tree. Some guys did Extra Credit and touched 5 trees on every round.

Exercises:
Round of 5: LBCs
Round of 4: LBCs
Round of 3: Box cutters
Round of 2: Box cutters
Round of 1: Burpees

Pro Tip: Save the tree at which the PAX started for the Burpee Round. (YHC thanks Handshake.)

Al Gore for the six. 5 HRMs to celebrate the PAX dominating today’s Directions and Counting.

Mosey Not One Step ‘Cause We are Doing Touch-a-Tree Again (The PAX will do this until the PAX gets it right):

Round of 5: APDs
Round of 4: APDs
Round of 3: Flutter kicks (not sure…)
Round of 2: Flutter kicks
Round of 1: Burpees

Mosey Not One Step for Touch-a-Traffic-Cone:

There’s one traffic cone out there. Find it. Touch it. Partner 2 does burpees until Partner 1 returns. This could be a while.

Mosey to the Amphitheater for Something That Was Actually Confusing:

Each PAX member takes a row (one man per row). Start on one side of the Amphitheater. PAX members run laterally across their row. When PAX reaches an aisle, stop and do an exercise. Continue to the next aisle and repeat. Reverse direction, repeat exercise at center aisle, then head back to starting point and repeat exercise. 3 rounds.

Round 1: 5 HRMs at each stop.
Round 2: 10 squats
Round 3: 15 box cutters

Assemble on the stage for Balls to the Wall for the six. “Hoooold it.” Thank you, Swirly.

Ascending V-Ups:

One on the first step, 2 on the second step, 3 on the 3rd step…up to 18. Mix in reverse crunches or WWIIs when abs give out.

Mosey BTTF.

(Note #4: Phonics attempted to rehabilitate his reputation by racing YHC on the run BTTF. Throw out the records when these two titans clash. On paper, Phonics has YHC hands-down. But, meaningless races aren’t run on paper. They are run in dark parks under weird yellow lights and YHC sets the rules. Indeed, as the Odds Makers would predict, Phonics smoked YHC to within feet of the finish line. Unfortunately, Phonics (aka, “The Hare”) stopped short of the finish line, enabling YHC (aka, “The Tortoise”) to zip past and win, for the second time of the day. Nothing makes YHC happier than declaring himself victorious in a meaningless contest EXCEPT doing so in a meaningless contest that the other person is not aware is happening. Mission Accomplished. Vanity reinforced. And, heck no, there will not be a re-match (YHC may be dumb, but he’s not stupid).

Number-ram-a, Name-a-ram-a, YHC took us out. It’s a time to give thanks, and time to take a moment to say thanks. Take a minute to thank the people in your life for what they do, say, provide, share, etc. that makes you thankful for them. And, think of ways to bring people back into the fold, especially where there is a break in a relationship.

NMS:

YHC loves giving directions. YHC loves repeating directions so much that any opportunity to repeat directions is an exercise in patience, self-restraint, and stroke avoidance. Future YHC Q’s will require each PAX member to sign a waiver indicating that said PAX member has read the Official Rules for Touch-a-Tree and understands said rules.

YHC now understands why Dr. TryHard loves the Merkin Challenge – it’s one set of directions for the whole 45 minutes. “Circle up. 45 minutes of merkins. BTTF.” Frickin’ genius.

Announcements:

Thanksgiving Day Convergence. 06:00 at 45MOM, but for one hour. TYA has the Q. Bring a coffee cup or be prepared to do an inverted keg stand for a hot cup o’ joe.

Day after Thanksgiving Loop-o-ram-a. 07:00. Forest Hill Park. Meet where the swap meets and farmer’s markets are held. Do one loop at 7. Rest until 8. Do another loop. Rest until 9. Repeato until you give up or 21:00 hours.

Dr. TryHard is holding a 37th birthday party for himself on Saturday at DogPile. Venison steaks and a free workout are included. Bring a party hat or party bandana.

We had 8 warriors show up for a hump day morning workout and here is what went down:

COP

We moseyed to Amphitheater to start our warm ups with 20 SSH, 10 DQ, 15 arm circles 10 small 5 big (I mistakenly called out Helicopters and quickly understood the confused looks) so we did reverso 10 small 5 big, then 10 Helicopters(for real this time), 20 Freddie Mercuries and 20 merkins.

The THANG

We moseyed to the Triangle at the crop circle divided into 2 groups of 4. 1st pair ran down to the corner and ran back. The other pair did PLT’s (partner leg tosses) and switched when then 1st pair reached the bottom of hill and then became the running pair when first pair arrived at the top of the hill while the first pair did PLT’s. We repeated this 3 times. Al Gore for the 6.

Moseyed to Field in front of the war memorial. 4 corner escalator (non stacking) 1st corner 10 squats, 2nd corner 20 merkins, 3rd corner 30 LBC’s and 4th corner 40 Monkey humpers. We returned back to start in decreasing fashion with 30 LBC’s, 20 merkins and 10 squats. Al Gore for the 6.

Moseyed to the cage and partnered up. Partner 1 ran to hydrant and back while partner 2 did 5 pullups, 10 merkins and 15 squats . We did 5 repeats of this effort.

Moseyed back to flag for MOM where each person picked a style of merkin for 5 reps for the circle to perform.

FYI– 631 active and 740 total calories for today’s workout we did (20+20+20+25+40=125 merkins this morning)

Numberama, Namerama YHC took us out.

Gentlemen, always an honor to lead and I look forward to seeing you in the gloom!…Cheers, CB

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

Mossy – warm up – SSH’s Windmills, IW’s Merkins, planks.

Pump house hill : partner up – 1 partner run the hill – other partner exercise – repeat 3 times – exercises – LBC’s , Merkins, LT. Dans

Mossy to pipe loop entrance : Partner up – 3 sets of 20 Wilson’s boxing cockroach .

Hike up the pipe loop – Sippy lead the way with the dong light – Vinny @ the six with the headlamp – proceed to the Rusty Cage .

Rusty Cage : 5 pull ups – 7 jerkins – 10 dips on the tire – 3 sets

Mossy – Amp Theatre : 2 incline merkins at each step to the top

Mossy to the Flag – Ring of Fire : 5 merkins each pax member choose a style – everyone does them all the way around the circle.

Beautiful cold morning – been a while since we have been out in that kinda weather – felt great ! Awesome to see my man Vinny back out in the gloom today – keep getting better buddy.

Thanks for allowing me to lead this morning guys – way to push !

Seven veterans of the gloom gathered to hate YHC as brothers do.  Here’s what went down.

Mosey to the Amphitheater floor

COP (IC)

• Copperhead Squats
• Don Quixotes
• Arm Circles
• Lying Rockettes
• Freddie Mercurys
• Merkins

Mosey to side of stage for Lindsay

• Monkey Humpers/ Reverse Crunches (Bernie Up the Hill) x 35/5, 30/10, 25/15….

Mosey to long line of poles

• Pole Smoker Native Run x 5 or 6 times through

Mosey to Carillon circle

• Bear Crawl to Center x 10 merkins, Crawl Bear back x 10 merkins
• Repeato w/ Boo Boo Bear Crawl Right (Werkins), Boo Boo BC Left (Diamond Merks), Army Crawl (HRM)

Mosey to Carillon for Over and Under

Mosey back to SF

• Burpees for time

Numberama, Nameorama, COT

MOLESKIN

One last hate filled mosey around the sun before YHC joins the ranks of the ignored.  Only way YHC wants to celebrate is with a beatdown and a few col beers (later).  Mumblechatter was fairly low throughout, lots of groans during the pole smokers and the PAX seemed to dislike the Bear Crawl Merkin routine to YHC’s delight.  Dug into the archives for a couple of today’s activities.  Always fun to do something old, but new.  Boo Boo Crawl Bear is best left to the experts.  SYITG.

ANNOUNCEMENTS

Solid job by PAX reaching Mustache Raise goal

4 Respects, 2 Silent Decades and 4 Hates showed up for F3’s Mischief Morning at DogPile WDog. With a balmy 60ish degrees on the Thermostat, the PAX took advantage of the slightly warmer than the norm conditions for the late October gloom.

530 alarm and we were off.

COP

Mosey to the circle. F3 welcome, mantra, disclaimer.

While the Q fumbled on the name of the AO the warm up consisted of:

SSHs, Imperial Walkers, DQs, Russian Soldiers, Merkins, Flutter Kicks, LBCs. Warm? Let’s Boogie.

The Thang

4 Corners

Mosey to Carillon Field. 4 corners

25 Hand Release Merkins, 25 Squats, 25 Reverse Crunches, 25 Monkey Humpers. algore for the six.

(An extended) Triple Check

3 rounds….

• One PAX member runs the field down and back
• One PAX member performs Lt. Dan’s
• One PAX member alternates between 20 plank jacks and 20 SSHs

Plankarama for the six.

Rusty Cage

Mosey to the Rusty Cage…. mumble chatter included chasing deer and pipe loop nightmares.

3×10 of both Pull Ups (or Jerkins) and Bar Dips. algore for the six.

Dogwood Dell Escape

Mosey to landing at the DD stage. 3 incline merkins per step climbing out of the amphitheater. Plankarama.

Mary

4 minutes of Alabama Prom Dates, Rosalita’s, Hello Dollies and LBCs.

Numberama, Namerama, YHC took us out.

YHC was feeling a hefty work schedule and late nights this am. Luckily the workout took over and the the focus became not on instructions, but performing. Enjoyed partnering with Swirly, Oyster and Bleeder on the triple check but most importantly Appreciate this group and the fellowship. Have a great rest of the week and SYITG.

• Please keep the Atlee HS/community families in your prayers….
• time’s ticking on Grow/Raise with Vinny and Gumbo…. see the Preblast
• CSAUP on the Friday after Thanksgiving…. see TYA and the Preblast