Tag: WDog

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.

Twas darkness and eerie silence that welcomed a handful of veteran gloom gladiators at WDog this AM. Little did they know that their Q was confined for many hours the day prior awaiting Jury Duty with only the F3 Exicon to keep him company… Here’s how DTH delivered bright novelty into an otherwise gloomy and mundane morning:

The THANG:

Mosey to COP #1:

• SmurfJacks x15 IC
• DQ’s x10 IC
• Clock Dans x2 rounds (Lunge Rt leg 1-6, Lt leg 7-12, Squat between Lunges for 4-ct IC) …LIFO Hardywood appears and has no idea what’s happening…
• Angle Grinder x10 IC (Plank, touch knee, M, touch other knee, M – 8ct)
• DR.W’s x10 IC

Mosey to Penny Stage for COP #2:

• “Dirty HookUp” x20 IC (plank facing wall, place Left then Right hand up on wall, then bring them back down Left then Right, 4ct)
• Big-O’s on edge of stage x10 ea way
• Hip Slappers x15 IC (BTTW with alternating hip slaps, 4ct)
• Partner up: P1 Dips on edge of stage with legs held by P2, P2 Squats same time as dips – x20 Each

Mosey to Rusty Cage for COP #3:

• Modified Cindy – complete AMRAP in 10 minutes of the following: x5 Burpups, x10 HeelsToHeaven, x15 Ball Dippers 
• Front runners completed 6 rounds

Mosey to Paver Compass for COP #4:

• Hands of Time (circle up close, on six w heads to center, legs at 90 degrees, then go around the circle sequentially dropping legs to 6”, then back up on next round, etc)
• Complete and total failure to comply with coordinated routine = at least 8 rounds attempted, then DTH audibled to the Amphitheater for a penalty routine

Amphithater for COP #5:

• x3 Dips each step to bottom
• x3 Incline Merkins each step Box jumping to top
• Plankorama for the SIX

Mosey BTTF:

• James Bonds – BoatHolds with arms extended, hands together with fingers making a pistol – 10 count forward, 10 count Right, 10 count Left, 10 count forward …x2 rounds completed.

COT:

• Counterama #11
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• Couldn’t have asked for a better group of brothers to start the day with – YHC was quite happy with the even 10 PAX, but didn’t realize our sailboat was without wind until Hardywood showed up – I’ll take uneven numbers any day to have you with us bro! We tried some new things today courtesy of YHC’s jury duty exicon study, and it appears the Dirty Hookup & Hip Slappers were well received and will be seen again. The Hands of Time, on the other hand, was a miserable failure despite being seemingly simple – perhaps having the individual PAX count going around the circle might keep folks on track. Anyhoo, a pleasure and honor as always to lead you boys. Keep headlocking!

On this beautiful morning in the gloom 15 studs took on WDOG and here is how it went down.

COP : Plank – Wilsons wife (yep right into it), merkins, helicopters, windmills, IW’s SSH’s.

Bear crawl – Native American style – up the hill !

Wilson’s boxing cockroach – 3 sets of 20

Rusty Cage : 7-1 overhand pull ups – 1-7 chin ups

Jerkins : 3 sets of 5

Amp Theatre: 1 step incline merkin second step 2 dips 3rd step 3 incline merkins 4th step 4 dips – etc. etc. up to the top to 18.

Pole smokers – Native American style – 4 pole smokers while pax holds 6 inches run to the end of the line.

Mary : cross leg lifts – APD’s.

Great job guys – thanks for allowing me to lead this morning – way to push.

Thanks to Bodo’s for taking us out, and thanks to Dr. Try Hard for recording namorama .

Announcements : HDHH tonight Kuba Kuba 2. Please be in prayer for Helix and his daughter – we are with you Helix!

Swirly’s Board / thought for the day ; ( There isn’t enough time for everything. But there is enough time for the most important things)!

What are the 5 most important things in your life ? Think about those today when your making your decisions / choices and know this – if those decisions and choices fall in line with the any of the 5 most important things you’ve listed in your life – then you made the right call! – if they don’t/didn’t – then reevaluate that decision/choice regroup and move forward. Live, learn, and give thanks everyday fella’s for it is all by the Grace of God!

Thanks again for allowing me to lead this morning – see y’all in the gloom !

Fifteen Redwoods and Sequoias greeted the last day of July with a workout that flew by as fast as this summer.

Off to the first circle for the COP.

• HRM
• Scorpions Kicks
• Helicopters
• Don Quixote
• SSH

Down the road and across the VITA course lining up with the statue about 50 yards off. Lindsays between those points for extra running. Exercises are Box Cutters and Monkey Humpers.

Down Blanton to Sheppard and line up on home plate of the baseball field for Triple Check. Run the bases, flutter kicks, elbow planks.

Back over the fence and down to Fountain Lake. 11s using the light post to measure the intervals. 2-count American Hammers and Carolina Dry Docks.

Long Mosey back to the VSF – Robinson, Lakeview, Westover, Trafford, Berkley, and Spottswood with stops along the way for left oblique crunches, right oblique crunches, diamond merkins, mountain climbers, LBCs, Copperhead Squats, and Captain Thors.

Back to the flag, right on time! Bleeder took us out.

Announcements:

• Want to be deprived of sleep, but don’t want to run? BRR drivers needed. See TYA or Flatline.
• Rumor has it Flashdance is in town. Let’s see if F3RVA can get him out to a welcome back post.

Time to Taper,

Lockjaw

Fourteen fartsack slayers attacked the grounds of DogPile (WDog).  Here’s how it went down.

The THANG

Mosey toward the bridge for a quick warmup COP (SSH, DQs, Merkins)

• Out and Back 3 light poles – 2 Burpees at each

Mosey to the bottom of Hate Hill

• Polar Bear x 5/ Lunge x 10 2ct/ Broad Jump Burpees x 3 – Run to bend and back to bottom

Mosey over and up the Pipe to the Rusty Cage

• Pullups x 10
• Jerkins x 10
• Dips on Parallel Bars x 20

Mosey Over to Stage

• Touch-A-Tree x 10

Mosey to Near End of Half Pipe

• Merkins x 10
• Run Across Half Pipe
• Merkins x 10
• Run Back Across Half Pipe
• Merkins x 10

Enter Amphitheater

• Alternate Incline Merkins and Box Jumps to the top

Mosey to Bermuda Triangle

• Bear Crawl short length, Run down, Bernie up

Mosey to Field in Front of Carillon

• Flutter Kicks
• Six Inches

Mosey back to Shovel Flag

Numberama, Nameorama, COT

MOLESKIN

YHC Q’d a very similar workout roughly 3 years ago.  The idea then and now is to honor all that our great AO has to offer.  Back in 2016 a weinke was actually distributed to the PAX and sent on its way, YHC was so young and naïve.  No such weinkes this day, thus the guys out front could never really get too far ahead of the Q or the 6.  The plan was to touch on as many different aspects that make this AO great as possible.  This workout is perhaps better suited for a Saturday when time allows for more, but a great deal of ground was still covered.  Perhaps DogPile’s Greatest Hits should be a 2 or even 3 volume set.  Welcome to Posh’s FNGs, hope to see them back soon.

ANNOUNCEMENTS

Puppy Pile Saturday 0705

HDHH tonight 6pm Palani Drive run, 6:45 2^nd F

See Greenbow if interested in a non-F3 men’s retreat

Eight frolickers gathered in the thick mustard this morning, joined by an extra credit 2.0 for today’s rendition of WDog. Circle around the flag to start sweating, wait for Posh to come in hot, then off we went for a jog by the entrance of Maymont and over to Shields lake.

COP
7 Don Quixote’s
17 Copperhead Squats
78 SSH
8 Burpees
34 LBCs

The Thang
Partner up for no good reason and mosey to the nearest hill. Bear crawl up the hill, 10 merkins, crawl bear down, 10 merkins. Repeat for a total of 3 ups and downs.

Mosey over to the nearest sidewalk and partner up for good reason. Partner 1 runs to the base of the staircase, up the stairs and returns while the other partner performs exercises. 3 iterations with exercises being burpees, jump squats, monkey humpers.

Wait around for Wojo only to realize he is visiting somewhere on campus so we collected EF Hutton and mosey’d around Shields lake to the south stone wall. Line up in derkin position on the wall, first person in line completes 5 derkins then runs to the front of the line. Continue two times through the line.

Line up in dip position on the wall. First person completes 10 dips and then runs to the front of the line. Modify from reverse plank to flutter kicks to freddie mercuries. Congrats to Saab for watching Bohemian Rhapsody. Two times through then mosey to the nearest hill.

Clockwork merkins. 20x at 3, 6, 9, and 12 positions. Careful to navigate around the land mines left by the ducks and geese.

Work our way back up to Spottswood for a final push of sprints, squats, reverse sprints, lunges. Repeat twice then run back to the flag for 3 minutes of Mary including LBCs, Hammers and Flutter Kicks.

I learned something new today. Luke Bryan’s birthday is today.

Numbers, names, and YHC took us out.

Moleskin
It was warm. It was moist. It was aromatic over by Maymont. Great job by everyone showing up and pushing through this fine midsummer RVA morning.

Saab was trying out a new type of SSH this morning. Sorry you hate regular ones so much but they are a good full body warm up. Keep practicing brother.

Everyone pushed hard today including Jaws who is working on a summer fitness program required through school. Multiple referencers to Mark Harmon in Summer School quickly occurred.

Stay cool everyone. It’s a gross one out there.

Announcements
Early Risers this weekend. 4:00am. Have fun.
Puppy Pile the following weekend. Marv will join via skype from Japan.

Piles of Big Data out there just waiting to be cleansed.

11 took on their Hump Day with the challenge of WDog. Some called it “Old School” others just enjoyed the brief view in the Rusty Cage:

COP: SSH, Imperial Walkers, Merkins, Flutterkicks. Down to Amphitheater:

Ascending Steps: 5 V-Ups each step on way up. Descending: 5 Derkins each step on down.

Mosey to Rusty Cage: 4 Sets of 8 Jerkins, 10 Dips, then 10 Pull-Ups. Over to fire hydrant: 3 sets of Boxing Cockroaches. Start at 25 reps, increase by 5 each set.

Over to the Bowl: Jacobs Ladder – Burpees up to 7. Back to COP circle for some mary & more Merkins. Back to the Flag. Fireman Ed took us out.

Announcements: Dogpile and Mosey shirt order is open for another week. Continued Prayers for Helix’s daugther and their family. Early Risers next weekend on Saturday 7/20.

NMS: We started with an even 10 but Fireman Ed arrived to stick the Q with a dreaded Prime number. The Grass in the Amphitheater could not have been wetter. 17 times on the ground for V-Ups on fresh grass made sure the PAX were soaked.

We had a brief visitor for the Tomato variety while we were doing our Pull-Ups. She had a dog with her and she crushed those pull-ups. We must have been a sad sight after all that arm work we’d already done. Had Circle K been in attendance we would have had to follow the dog down the Pipe loop hill.

Posh destroyed the Jacobs Ladder, making it look to easy. Maybe he needs a weighted vest now…

15 fighters didn’t use the “it is the day before the convergence” excuse and showed up to a DaVille ghost flag takeover of WDog that went something like this…

Opus started with the Q.

Mosey to the amphitheater

COP All IC – Arm circles, 10 helicopters, 10 tempo merkins, 10 hillbillies, 20 smurf jacks.

Triple Check – Box jumps, skull crushers, run up to the top of the amphitheater and back.

The Carpenter took the Q

Mosey to the back of the amphitheater to the top of “the valley.”

4×4 Valley

Partner up. One partner runs down the hill and back up to the tree on the other side and back to the start while doing one 4×4 in the valley, one 4×4 by the tree, one 4×4 back in the valley. The other partner does flutter kicks. Each partner goes three times into the valley and back.

Repeat with one 4×4 by the tree on the other side while the other partner does SSHs. Each partner goes three times.

Spit took the Q

Mosey to the far side of a Carillon down the road to the bottom of the hill.

Bent Jacob

Do 5 merkins, 5 polar bears while criss-crossing the road, run to the top, do 5 burpees, run back to the bottom. Repeat with 4-3-2-1. Spit audibled to going halfway up the hill after a few rounds.

Native American run back to the flag with a Ghost Flag twist. The PAX broke into two groups – DaVille and everyone else. Start the Native American run in those two groups with the last guy doing a burpee before running to the front. The group that finished first with the guy running to the front of the group touching the Ghost Flag won.

Numerama, Namerama, Announcements, Emoji took us out.

Announcements – Convergence tomorrow morning at 7 am at Tredegar.

NMS:

DaVille brought a group of 7 guys (half the PAX for an away game) this morning with the Ghost Flag. Spit had been monitoring the Q sign-up sheet and saw an open Q. He had been hoping for someone to take it so DaVille could do a true Ghost Flag takeover but it still worked out.

Cars started to pile in right before 5:30 am. It initially appeared that it might be a large DaVille majority workout. In the end, it was a near 50-50 mix.

Opus led the PAX in the amphitheater and fired up some arm circles. Saab expressed his boredom. It seems like arm circles can be a dividing exercise since Lab Rat calls for a “real warm-up” with them before firing up the rest of the COP. We may need a poll to find out who thinks that arm circles are a good way to start the morning in the gloom!

Opus kept his “smurf jack” streak going and gave all of us an opportunity to figure out again that those are not fun.

The Carpenter led the PAX over to what he calls “the valley.” He has horrible memories of one of his first trips to Dogpile where the PAX did 11s in that area. He termed that place the “valley of the shadow of death” since he almost splash merlot’d in the sewage drain in the middle… The 4×4 work seemed to give the PAX a challenge and the flutter kicks and SSHs proved to be a lot more difficult after the run through the valley on this humid morning.

Spit did not let up on the gas at all with the Bent Jacob. The PAX encouraged one another all along the way and made sure to pick up the six in order to keep all engaged.

In the end, Richmond proper took the Ghost Flag as the non-Daville group won the Native American run to the flag at the end. There were 4 from Richmond, 3 from Tuckahoe and 1 from SOJ. Richmond now has the ghost flag.

Good conversations continued after Emoji took us out and another F3 morning was successfully completed.

The Carpenter

14 strong posted this morning for WDog. Here’s how it went down:

COP: SSHx25 // DQx10 // Arm-circlesx15/Reverso // Helicoptersx10 // Merkinsx15 // LBCsx15 // Crabcakesx20

Mosey to Rusty Cage: Triple check. Pull-ups // American Hammers // Run to the Hydrant and back

Mosey to Amphitheater: Start at bottom step with 1 Incline Merkin // 1 Dip // 1 Box Jump, work all the way up to 18 Incline Merkins// 18 Dips // 18 Box Jumps

COP to wait for the 6: PTLsx20 // WW2sx25 // Mountain Climbers x25

Final YHC Birthday Exercise in honor of my grandpa, who every year on his birthday would do a headstand for the number of seconds that was equal to his number of years. Partner up, do a headstand for 42 seconds with partner help if needed.

Mosey back to the flag: Announcements, numberama, namerama.

YHC took us out.

NMS: Birthdays are always a good time to think about one’s mortality. David Brooks often speaks about Resume Virtues versus Eulogy Virtues. Resume virtues are about our achievements, successes, and image: those things that others see. Eulogy virtues are about character, courage, faithfulness, patience and love: those things that reside beneath the surface that we all hope people will actually say about us at our funerals. The problem is, the world around us pressures us every day to focus almost entirely on the Resume Virtues, even though we know it’s not the way of life. The Eulogy Virtues are also much harder to attain: they require introspection, self-awareness, repentance, and above all, suffering. But as Jesus said, the one who seeks to gain his life will lose it; the one who loses his life, will gain it.

Let’s be men who go hard after the right things. Thanks for the honor of leading among you!