Tag: WDog

Small group of 5 morning warriors showed up for the Hump day workout and here is how it went down:

COP

Mosey to Crop Circle by Tower and 25 SSH, 10 DQ, Arm circles 12 small , 5 big, reverso 10 small 6 big, 16 helicopters, 25 LBC, 10 Hand release merkins.

THANG

Bermuda Triangle – Mosey to Tower Field and set up Bermuda’s Triangle with red lights 30 yards apart at corner 1 we did 1 burpee then bear crawl to corner 2 did 2 burpees then corner 3 3 burpees return to coner 1(repeat for 3 total rounds.

Killer B’s modified – we straightened out the lights with 10 yards between them and at light 1 10 reps, light 2 5 reps and light 3 10 reps YHC rotated through the group and we did the following exercises:

YHC – 10 merkins lunge to 5 ball dippers lunge to 10 WWW sit ups (3 times)

Sippy Cup – 10 crab cakes(5 each side) crab walk 5 delta push ups – crab walk 10 squats, bear crawl back (3 Times)

Faceplant – 10 SSH, lunge walk 5 burpees, lunge walk 10 monkey humpers, bernie sanders back (3 times)

Fireman Ed – 10 2 count mountain climbers run to 5 merkins(i think) run to 10 air jumps sprint back (3 times)

Swirly – 10 Chuck Norris Push ups, Russian soldier to 5 Lt. Dans Russian Soldier to 10 monkey humpers High step back to start (3 times)

YHC – 10 squats, run to 5 merkins, run to 10 dry docks, bernie sanders to start (3 times)

Numberama, Namerama

Small group today but everyone was sweaty even with the cool weather.

YHC took us out //

9 glorious men headed out to the pre-rain festivities at W-dog. This workout is in honor of my 16th anniversary which happens to be the 12th birthday of one of my daughters (Olivia).

The workout went like this:

COP: 16 side straddle hops, 12 don quixotes, 16 Freddie Mercuries, 12 burpees OYO

Mosey to the amphitheater.

First Exercise: Start with 1 derkin and 2 dips on the first step, box jump to the next step, go to 2 derkins and 4 dips. After realizing that I underestimated the # of steps I called an audible after I was on step 14. That comes out to 105 derkins and 210 dips, not too shabby. I was reminded that there are and always have been 18 steps. Well now I know.

Second Exercise: Mosey to the Pumphouse area and try to avoid potholes. Modified dolly: 120 2 count mountain climbers, 160 plank jacks, and 240 2 count flutter kicks. Other partner is doing Bernie Sanders up the road and running back.

Third Exercise: Long mosey up the Pumphouse road to the big triangle. Commence a very long bear crawl up the road and end with 16 WWIIs.

Mosey to the meeting point and do a merkin ring of fire. Most of the pax had special merkins, some of which worked well (e.g. Sippy alternating raised leg merkins) and some which did not (Bodos trying to flip in the air spin like on the Matrix but falling well short of a 360).

We closed with announcements (Poker night on 10/21 at the Commonwealth club for a good cause – see Greenbow for details).

Prayers are for Marv’s mom, praise for Helix’s daughter’s recovery and for my daughter undergoing an MRI test on her brain this Saturday.

Make today a great one.

Fireman Ed (fan of the one win Jets, Sam Darnold is the man)

COP

11 Morning warriors showed up today for a cool 60 degree WDog workout and here is how it went down:

Mosey to Crop Circle at tower: 20 SSH, 10 DQ (slow for stretching), Arm Circles 10 small, 5 big, Reverso 10 and 5, 10 Harry Rockettes, 10 Hillbillys, 20 Freddie Mercuries, 10 hand release merkins

The Thang:

Mosey to the Tower Field for 4 corners Escalator up and down and went as follows:

Round 1: 10 LL Cool J’s This routine needs some practice as you do a right and left leg lunge then a burpee, then a jump squat…and this was time consuming to do, Run to next corner for 20 merkins, next corner 30 LBC’s and 40 squats at final corner. Escalator down to 3rd corner for 30 LBC’s, then 20 merkins and 10 LL Cool J’s. Leader’s planked until the 6 caught up.

We had so much fun that we did another round but with different exercises at the bottom and top and we literally scared the S**t out of Wojo.

Round 2: 10 Burpees, 20 Merkins, 30 LBCs and 40 Monkey humpers and back down. Leader’s Planked until the 6 caught up .. thank you Swirly for leading the plank work out.

Mosey to the Cage (Thank you to Sippy Cup for the light) mumble chatter for needing Rudolph for the morning workouts…maybe we will start singing carols in December!

The Cage We paired up and Partner 1 ran to the hydrant and back as the timer, Partner 2 did 20 SSH, 10 Merkins and 5 Pullups and started again until the timer returned, we did this work out for 15 minutes.

Mosey to flag for some brief Mary workout of Alabama prom dates, flutter kicks (YHC termed scissor kicks) and circled up for Number Rama and Namerama.

Moleskin – We discussed upcoming events:

Beer Run this Friday at the Dogwood Dell Tower where you drink a beer, run a quarter mile repeat 3 more times to get 1 mile and four beers. Contact Handshake for details.

The stash for Cash fundraising event is going on and contact Vinny or Gumbo for more details.

The other is an event Cards for A Cause at the Commonwealth Club of VA and @Faceplant’s mom is the chair of this event and is happening Saturday November 9, 2019. For more details please see website @ http://www.huntercds.org/cards/

Finally we said a prayer for Marv and his Mom as she had some complications with her heart surgery last week. We are thinking about you today Marv.

That is the BB for today Cheers…CB!

15 morning warriors showed up this morning for a hump-day workout and we started off the following way:

COP

Mosey from flag to crop circle at Amphitheater entrance and circled up for:

20 SSH, 10 arm circles small and 5 big, reverso then 10 DQ, 20 Freddie Merceries, 10 hand release Merkins and 15 scorpions. Mosey to field across from Tower.

The THANG:

Dora 1-2-3 where we partnered up and one partner ran the length of the field and back as the timer, the partner teams had to complete 100 merkins, 200 squats and 300 Side straddle hops switching between runs and continuing the count. YHC asked for a 20 count then we moseyed to the cage. Great working out with Oyster and Mr Holland. (Note that Mr. Holland and I counted together to keep the work out equal to the partners)

Cindy (with CB modification) We partner up again and do this workout for 20 minutes (thank you Greenbow for keeping the time). Partner 1 runs to the Hydrant and back, Partner 2 completes 5 pull-ups, 10 merkins and 15 squats. Partner 2 runs to the Hydrant and back while Partner 1 completes 5 pull-ups, 10 merkins and 15 squats. This continues for 20 minutes. Firemen Ed almost completed a close inspection of the Hydrant when tripping over the shut off in front…glad he was not hurt as this should be in his wheel house! (Please note that the exercise guide has you continually doing the 5,10,15 reps(no run) and the goal would be to complete 20 reps of the workout in 20 minutes.) This would be the Cindy with no modification. Great working out with EF Hutton and Emoji on this round!

Mary

We mosey back to flag and Numberama, Namerama.

YHC was happy to see the crowd this morning as it is an honor to lead a workout with these fine F3 men. We had some announcements of some upcoming fundraisers and from what I remember there were 2 coming up in October/November.

One is a mile run(walk) for a beer and I believe this is happening next week (someone please reply with the particulars).

The other is an event Cards for A Cause at the Commonwealth Club of VA and @Faceplant’s mom is the chair of this event and is happening Saturday November 9, 2019. For more details please see website @ http://www.huntercds.org/cards/

YHC took us out in prayer. Have a great day gentlemen, I always get off to a great start when I have this workout in the morning. See you all in the Gloom…Rock the Day!…CB

Who says we can’t take a little pride in Big Data?! Celebrating a year in F3, 12 veteran brothers joined DTH at WDog to say otherwise! 

The THANG:

Mosey to 1st Grass Circle for COP #1:

• F3 welcome & disclaimer
• Imperial Squat Walkers x10 IC
• Don Drapers x10 IC
• No Cheat Merkins x10 IC
• DTH’s x10 IC —> Like DR.W’s, but 8-ct order is starting with hallelujah Dolly then Toe Touch (full sit up to reach & touch toes) then back on six for Heels to Heaven …there’s a rhythm I swear! 

Mosey to 2nd Grass Circle for COP #2:

• Partner up for an Anniversary DTH Dora
• Exercises: 41 Burpees, 172 Groiners, 365 American Hammers (2-ct)
• Timer course: Polar Bear across top of triangle, Run down hill, Bernie up hill
• LIFO Butterfly joined us near the end

Mosey to Amphitheater for COP #3:

• Ascending 4×4’s – Complete x1 rep bottom, bear crawl to top, complete x2 reps at top, run to bottom…continue up to 5 reps. (4×4 = Start standing arms raised, drop to plank, complete x4 merkins, complete x4 2-count Mtn Climbers, jump back up and clap hands overhead)
• ABC’s at bottom for the SIX

Mosey BTTF:

• Pusherama Drill:  Circle up and perform hallelujah high knees, interrupted by each man in turn calling a different Merkin type – with PAX dropping to complete x5 merkins each time – variety included: Dive Bombers, Standard M’s, ChuckN Merkins, Werkins, Diamond Merkins, Shoulder Tap, Carolina Dry Docks, HitchHikers, HandRelease Merkins, etc
• Close out with 1 min of SSH in cadence

COT:

• Counterama #12
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• A little over a year ago, Dr Ted Henderson had a fever, and while he didn’t know it at the time, F3RVA was the only prescription! The good Doctor was reborn on Sept 25 2018 at NoToll for Ollivander’s VQ, and has wholeheartedly embraced his new identity as Dr TryHard. YHC observed and enjoyed participating in F3 for the first few months, but a new fire was beginning to burn inside – a desire to Q workouts, ideas about making t-shirts with our F3 names on the back, and starting up a new AO in Bon Air. But still being the new guy and barely knowing the lingo, YHC assumed a new F3 guy should keep his mouth shut and follow the experienced guys. That all changed when YHC found a copy of “Freed to Lead” sitting out at ET’s, and finished it the same weekend. Wow! Whatta great read. YHC was beginning to understand… F3 is what you make of it! This model also appealed to YHC’s Faith in Jesus Christ, following a similar pattern of a personal choice to be refined by fire, resulting in a hardening of purpose and faith, a strength that ultimately serves your neighbor. After reading “Freed to Lead”, YHC felt immediately authorized to take the initiative with F3. YHC printed and studied copies of the Lexicon and Exicon, memorizing the lingo, highlighting new routines that appeared interesting, and YHC began to Q on a regular basis, eliciting many a raised eyebrow at some of the non-traditional exercises.  The rest is history, Q’ing 41 times of 172 posts, facilitating named F3RVA shirts, starting The Forge, headlocking close to 20 FNG’s into joining our ranks, and finding new avenues for F2 with poker nights. And all of this because of brothers like YOU, who have encouraged, challenged, and followed DTH into the gloom. What a blessing you all are!!! Thank you for giving YHC this identity, these opportunities to lead and serve, to push YHC harder than ever conceivably possible. You have YHC’s undying loyalty and DTH will always be ready to help in your time of need. Just like Jesus said… “Try Hard or Die Tryin!” …or something like that. 🙂

13 Redwoods embraced the cooler weather for a stroll around the park.

Mosey to the first circle for COP:

• Don Quixote
• SSH
• Imperial Walkers
• Helicopters
• Scorpion Kicks

To the Amphitheater for descending Box Cutters starting with 18 at the top and finishing with 1 at the bottom.

Triple Check!

• Partner 1 – Run up the sides, around the Amphitheater, and down the other side
• Partner 2 – Monkey Humpers
• Partner 3 – BTTW

Long Mosey to the Rusty Cage. Partner up for the following:

Four set of 5 Jerkins with each partner doing 20 dying boxing cockroaches in between sets.

When in Rome….four sets of 5 pull ups with 8 Boo-Yah merkins in between sets. Swirly approved and endorsed!

Off to the Grand Field for 5s and 10s.

• 5 merkins, 10 4-count flutter kicks
• lunge to the other side and increment the Merkins by 5 and the flutter kicks by 10 and lunge back
• Keep going until there is no more time.

Back to the flag where YHC took us out.

Moleskin

Despite getting up extra early this morning, YHC was coming in hot to the AO, still arriving before Splinter though. Saab was talking during the COP, probably critiquing YHCs form or something. This is YHC’s cue to roll into the SSHs.

The repetition and volume of the box cutters quiet the Pax either due to focus or soul crushing. Either way, the stars were out this morning.

The Rusty Cage medley was at a faster tempo today with minimal recovery between sets. A crowd pleaser.

Thoughts and prayers go to Handshakes friend who received unfortunate news.

Time to Taper,

Lockjaw

A lucky 13 assembled at W Dog for a fitting tribute on this Day of Remembrance. With near perfect conditions and an eager PAX ready to tackle the gloom, the PAX set off one minute early to get a jump start on this morning’s beatdown.

COP

Mosey to the circle: SSHs, DQs, Imperial Walkers, Merkins, LBCs.

The Thang

Carefully mosey down to the base of the amphitheater for marching orders:

Exercise I – 110 Circuit

Paying tribute to those who climbed all 110+ floors on this day 18 years ago.

Groups of 3.

• One performs exercises – 110s of Merkins, Jump Squats, WW IIs, Plank Jacks, V Ups.
• One performs continuous Step Ups
• One runs the perimeter of the amphitheater
• Switch stations when the running partner returns

Exercise II – Big 11s

Mosey to Bowl Big 11s, partner up.

Bernie Sanders Up, 10 Boo Yah Merkins, Mosey Down, 1 Boo Yah Burpee. Repeato until the reps are switched 1-10.

55 of each movement, 2 movements.

Mary

Mosey back to the flag for Mary. Flutter Kicks, Alabama Prom Dates, LBCs.

Numberama, Namerama, YHC took us out with words and moment of silence.

The PAX makes these mornings and beatdowns easier to stomach. I can’t thank each and everyone enough for gutting it out this morning. Enjoyed tackling 110s with Corned Beef and Hardywood and thanks for to EF Hutton and Flange for helping YHC push through the Big 11s.

Was fortunate enough to come across these words last night and thank you for allowing YHC to share this am:

On this day….. 18 years ago

• 246 people woke up and got on early morning flights
• 2,606 people woke up and went into work
• 343 firefighters woke up and went in for their morning shift
• 60 police officers woke up and went out on morning patrol
• 8 paramedics woke up and went in for their morning shift.

None of these persons saw past 10am that morning. In one single moment life may never be the same. As you live and enjoy the breaths today and before you go to sleep in preparation for what tomorrow brings, kiss the ones you love, hold those close to you a little tighter and never take one second of your life for granted.

May God continue to bless us all.

13 strong posted for a WDOG beatdown this morning and here is how it went down.

COP : plank – scorpian kicks flutter kicks – LBC’s SSH’s 50 birthday merkins

Rusty Cage : Pull up ladder – overhand 7 back down to 1 – underhand 1- 7

Jerkins – 3 sets of 7 – partner dips – 3 sets of 7

Steps : Down – 18-1 Dips – 3sets of 20 Wilsons boxing cockroach at the bottom – back to the top 1-18 incline merkins

Circle up : 6 inches – mossy to the flag!

Great job guys – thanks for letting me lead – nice to get one last Q in before I turn 50 ! I appreciate the birthday wishes – big thanks to Saabski for the birthday gift left in big blue – I will certainly enjoy these brother !

As you can see Arms and Ab’s today cause it’s close to (Christmas) err… BRR time Baby! A group from F3RVA will be heading out tomorrow to represent and attack some hills – looking forward to it fella’s. Those of you not going – hold the fort – we will be back soon – see ya in the gloom!

Swirly’s Board today : The distance between failure and success is only one mile “THE EXTRA MILE”.

What a day for a VQ, dark and a cool 68 degrees for 15 F3 men to take on WDOG and the morning went something like this:

COP – Mosey to the Ampitheater for some warm ups:

20 SSH, 10 DQ (slow pace for us old guys), 10 Arm Circles small and 5 more big then Reverso 10,5, 11(that’s right) helicopters, 10 4 count merkins

and 10LBC’s. My heart is jumping out my chest now.

THE THANG

Mosey to the Barrel and start with 10 donkey kicks run down the hill up the other side to perform 10 cranes(karate kid) 5 each leg. Triple check so we did this fun activity 3 times. Early finishers planked until the remaining group finished. YHC asked for a 10 count and received a 10 then 1! This group is ready for more so…

Mosey to the Triangle road of pain, at top of hill start with lunges from crop circle to intersection, run down hill, 20 LBCs and Bernie Saunders up the hill to crop circle, we did this 3 times. Early finishers planked and YHC asked for a 10 count and received all 10 numbers this time…ok better we are feeling some pain now.

Mosey to the rusty cage(thank you Swirly for the tour guide direction) and we divide into groups of 3. Partner 1 is the coach, partner 2 gets into the pullup position with chin over the bar (this is very hard to maintain). Partner 3 runs to the hydrant and back as the timer, this was a triple check and looked much easier on paper, very hard to execute but everyone gutted this out and stayed with the cage.

Mosey to crop circle on the way back to the flag start position and stopped with line on each side facing each other to do 10 booyah merkins and 20 booyah situps(legs interlocking…almost a good idea) where in the up position we alternate hand slaps, but some faces were getting in the way.

Mosey to the start point and circled up.

Numberama and announcements and YHC took us out.

YHC wants to thank everyone that showed up today, with little sleep as I was excited to do this and nervous that I would over sleep…not possible. We had alot of mumble chatter especially with the crane activity at the start and it is quite a sight to come up the hill and see 10+ grown men performing the crane and was glad we were on the ground and not a piling (we heard yellow card, sweep the leg, and your Bruce Lee(I’m sorry Mr. Miyagi) sound effects to fill the morning gloom. The triangle was a small shout out to the BRR men as we wanted a little cardio work out. The cage was a beast and everyone gutted this out. No one took a break we worked out the entire 45 minutes and it was an honor to lead this group of fine men! Gumbo had the rat workout outfit, classic and we discussed how to pronounce ‘Henrico’ and thank you to Gomer Pyle for getting Hollywood and Dabo to this workout. Phonics was the catalyst that compelled me to join the F3 brotherhood on May 14, 2019…and now I am on the Q sheet! I look forward to seeing you in the gloom. Cheers! CB

Announcements:

Timberwolf Convergence is the Monday(Labor Day) workout and will start at 7am!

Vinny is finalizing the gift from F3 for WOJO’s family.

BRR is in 7 days and a wake up…so good luck to the men taking this on.

13 Strong posted this morning for W Dog. Here’s how it went down:

Mosey to Lower Slip Road for COP: SSHx25 // DQx10 // Helicoptersx10 // Arm-circlesx10/Reverso // Merkinsx15 // LBCsx15 // Crabcakesx15

Love Hill: Partner up, one man runs up hill to the amphitheater and back. Other partner rotates through lunges // broad jump burpees // bear crawl

Mosey to Amphitheater: Box Jump Burpees on first step. 10/5/3/2/3

Mosey to Rusty Cage: 8 Pull ups // 16 Plank Jacks // 24 LBCs, run to the hydrant and back. repeat 3x.

Last round: 10 Body Pulls // 20 Froggers // 30 Reverse Crunches.

Mosey back to the Flag: Announcements, numberama, namerama. YHC took us out.

NMS: Love Hill was dark as the inside of a cow. Swirly and I ran into a tree together that had fallen across the road; it was a very bonding experience. There was some grumbling about running Love Hill all the way to the amphitheater, but all did well. Kudos to Toga for his throwback Rusty Cage routine, a great comprehensive workout for the whole body. Also, Fireman Ed and Handshake wore matching blue cut-off t shirts and black shorts. It was very cute.

F3 teaches us to move into the pain. Everything required of us today that is good — the hard conversation at work, the parenting of difficult children, the loving of a wife or roommate — all requires that we renounce self-interest and move into and toward the pain. In doing so we reflect the one who said: “The Son of Man came not be served, but to serve, and to give his life as a ransom for many.”

Grateful to be with you guys. See you in the gloom.