Tag: WDog

What a glorious day for thirteen men to arrive at Dogwood Dell on the 12th day of June with temperatures in the 50s for a beatdown that went something like this.

COP

• SSHs – 25 IC
• Arm Circles – 10 Small, 5 Big IC, Reverso
• Step Back Lunges – 15 IC
• Don Quixotes – 10 IC
• One Legged Lunges – 15 IC, Switch leg for 15 IC
• Helicopters – 10 IC
• Ball Dippers – 10 IC
• Merkins – 10 IC
• Angled Knee Jumps – 10 IC
• Foot to Hand Mountain Climbers – 10 IC
• LBCs – 25 IC
• APDs – 25 IC
• Freddie Mercuries – 20 IC
• Burpees – 10 IC

The Thang

Mosey to Iron Cage

For 10 Minutes, do as many of the following as possible: 5 Pull-ups, 10 Merkins, 15 Jump Squats or regular squats.

Mosey to Amphitheater

• Round 1 – Starting at the bottom, do 5 one legged lunges, then switch legs at each level.
• Round 2 – Starting at the top, do 5 rotating elbow planks followed by 5 2-count mountain climbers at each level.

COT – Numberama, Name-o-rama, Announcements YHC took us out.

NMS

From the comments made before we began our first mosey, it appeared that the PAX expected a workout with quite a bit of distance covered. Just before we started, Swirly requested a ground-and-pound workout because of the running that occurred at Spider Run the day before. To YHC’s surprise after the COT, Lugnut said that we covered less than 1 mile. YHC appears to have successfully delivered a ground-and-pound workout.

Today during the COP, YHC led the pax through 14 exercises which took about 10 minutes. Hardywood, running a few minutes late, was easily able to find the PAX. All he had to do was find the right circle where the PAX would likely be found. YHC’s long COPs started a few years ago. During YHC’s first year, my COPs were very predictable: SSHs, Don Quixotes, Arm Circles, Merkins, LBCs. They were so predictable that Lab Rat started calling out the exercises before YHC announced them. This embarrassment led YHC to make it unpredictable and a real rapid fire Circle of Pain with 12 to 15 exercises which has become normal for his Qs.

Outstanding job today PAX! Great seeing Lugnut at WDog as he continues his summer tour. Great job as well to Doublemint who already has posted to 5 AOs in 5 days including 2 on Monday. And well done to Offshore who has visited 16 of the 26 AOs during his tour.

Thank you as well to Hardywood for bring the energy to the COP. YHC’s voice was fading until he heard a familiar voice shouting out the count. Hardywood, you carried me through the last few exercises.

Announcements:

• The F3 RVA Summer Tour continues. 32 have signed up so far with a few more expected. To sign up, click here.

• Saturday, June 22 – NO EXCUSE WORKOUT – at the Milestone Clubhouse off New Ashcake Road in Mechanicsville. Click Here for the Pre-Blast.
  
• Shakedown is shaving his head. If we can get him up to $1,000 he will shave it Dr. Phil style (with the stache) and put that up as his profile pic. For $2,000 — Shakedown goes Brazilian* (*false advertising warning). Let’s help him hit his goal.https://www.stbaldricks.org/participants/mypage/1034764/2019

• HDHH/Roller Coaster – Wednesday the 19th at Palani Drive
  6pm start for run/6:45pm refreshments

It was an honor leading this fine group of men today.

Gotta Run!

Phonics

A cool dozen posted to W-Dog this morning (including one F3 traveler up from F3Highlands) for a mid-week serving of Gumbo. Today’s menu was as follows:

Mosey to the usual circle and one lap around, then down into the Amphitheater for COP (man there is no better COP location in RVA than the Amphitheater – that got the blood pumping). COP included the following all IC:

• SSHs
• DQs
• Imperial Walkers
• Tempo Merkins
• Freddie Mercuries
• Flutter Kicks

THE THANG:

Base Work

Spread out at the base of the Amphitheater and complete three rounds of Box Jumps and Alternating Shoulder Taps as follows:

• 10 Box Jumps OYO and plank-o-rama for SIX, then 10 ASTs IC together.
• 20 Box Jumps OYO and plank-o-rama for SIX, then 20 ASTs IC together.
• 30 Box Jumps OYO and plank-o-rama for SIX, then 30 ASTs IC together.

SLOWsey to the Rusty Cage…

Bar Work

Three rounds of the following: 5 Burp-Ups in the Rust Cage and 10 Jerkins

Al Gore for SIX, then Helicopters and Arm Circles to stretch it out.

Mosey down the trail to the base of the Pipeloop

PIPE Work

Triple Check on the Pipeloop, including:

1. Slow Deep Squats
2. Box Cutters
3. Run Pipeloop

Repeato x 3

Plank-o-rama for SIX

Bridge Work

Mosey down the road past Love Hill (which was the plan) up to the parking lot near the bridge. Audible was to run the bridge with the Rabbits getting across the river and doing 10 merkins then turning back and heading for the Flag. Rest of the PAX does 10 merkins and turns around when past by the lead Rabbit. AUDIBLE half-way across…POOR clock-management by the Q.

COT, Number-Rama, Name-a-Rama and YHC took us out with quick thanks for another beautiful morning in the Gloom.

Announcements:

• Summer Tour is in full effect. Get out there and check out other AOs and meet new guys. Grab the Q somewhere new while you are at it!
• Next HDHH/Roller Coaster run is going to be Wednesday, June 19th at 6pm. Palani Drive rear parking lot. Run hills at 6pm. HDHH at 6:45pm. Great chance to check off two Summer Tour items, albeit, one is extra credit(HDHH). ***NOTE THE TIME CHANGE***
• HR Derby – June 25 at Huguenot Little League (behind Robious Elementary School). Gumbo has the Q. Bring a glove if you want to Rob a HR like EF Hutton! Don’t go to NoToll unless you and Oyster want some alone time on those plush fields.

NMS:

Always great to have an F3 Tourist in town. Thanks for posting Dutch Boy. I hope you got your money’s worth this morning.

It is always a pleasure to Q at this AO whether for W-Dog or Dogpile. So hard to fit everything you want to do into 45 minutes and the Q failed today. Sorry fellas – I owe you a few minutes.

Great morning for the pipeloop. that and the Amphitheater are two of the best features we have in F3RVA, in my humble opinion. Thanks for bringing the energy and pushing throughout this morning. Great partnering with Swirly and Sippy on the Triple Check – you two are beasts!

Have a great Hump Day men!

No More Gumbo For You!

16 Super Studs showed up to W Dog this morning conquering hump day free of charge and filling our tanks with blessings and spirit! 0530…time to mosey. And over to Byrd Lake we went.

COP- x 15 Copperhead Squats, x 25 SSH, x 15 Box Cutters, x 15 Flutter Kicks, x 10 Merkins. Enough….let the work begin.

Paula Abdul= run to third light post, than run Bernie Sanders style back one light and perform 10 Merkins. Repeat the entire length of the lake. Halfway through, audible from Merkins to WWII situps. Instead of 2 steps forward, 2 steps back…..modified F3 style!!

Mosey up the hill to access road next to Christopher Columbus for Triple Nickel: Perform x 5 WWII situps, Bernie Sanders style run up access road, perform x 5 squats and run back down. Repeat 5 times. Hence Triple Nickel-5x5x5!

Mosey back to the flag with arrival time leaving less than 1 minute in the workout! PAX on their 6 for 25 secs of Iron Cross (arms and legs 6 inches, with head up).

Number-ama, Name-r-ama, Announcements: Summer Tour has begun. Check backblast. Puppy Pile, last Saturday in May, 6/1 at 0705. See Marv with questions.

YHC took us out.

NMS: Byrd Lake at sunrise. Beautiful way to start the morning. There is probably way more mumblechatter than I heard but we definitely got some miles in this morning and got a workout in.

Great to see New Market nano region make their presence known this morning. Great work Wilson and Marmaduke. Mr. Holland, good to see you this morning too.

To all Pax members, thank you for following this morning! As we ran back to the flag, someone stated, “they pay for that?!” Referencing “that group” that starts after us! YHC said yes, benefit number 1 of F3…free. But benefit 1a….knowing you men do not have to post but choose to do so!! My life is better because YHC knows each of you!

Prayers for Marikya Dickson in heaven and her family dealing with a horrible nightmare. YHC has a soft heart for certain and this young girl went to YHC kids school and that is close to home! Love em, hold em, and tell them every day you love them! We must continue to dig deeper and shine the light brighter!!

Only those who post understand.
Loud and Proud,

Flatline

YHC knew today would be “super” and The Gloom would be pumped up for Hardywood is back in town. 13 Tried and True Super Troopers posted to see the sunrise but get a little work in before “work.” With Bodos sipping coffee and closing his car door at 0530, time to mosey.

COP in front of the Carillon-Memorial Weekend approaching- and is goes a little something like this…. x 15 Copperhead Squats, x 43 SSH, x 20 Imperial Walkers, x 20 Box Cutters, x 44 LBC’s, x 10 Merkins. Mosey to the amphitheater.

Lindsay-Starting at orchestra level, x 30 Freddie Mercuries and mosey to the top, x 10 SSH. Back down. x 25 Freddie’s and up for x 15 SSH. Rinse and repeat til x 10 Freddies’s and x 30 SSH. Finish up at the bottom. Mosey to the rusty cage.

6 pack- x 1 pullup, x 5 merkins: x 2 pullups, x 4 merkins continue to x 5 pullups and 1 merkin than back to original starting count.

The Coach- triple up. Partner 1 performs a pullup and than hangs. Partner 2 is Coaching to continue to hang, Partner 3 runs to the stage and back. Switch it up. Hanging partner runs, coach switches to pull up and hang, and running partner coaches. Switch and continue for 3 cycles!

Mosey to Police Monument and plank. Moment of Silence for all those in uniform and IC x 10 Merkins. Extra credit and mosey back to the flag.

Number-ama, Name-r-ama, Announcements: Puppy Pile last Saturday of May, 6/1…see Marv. Convergence is Memorial Day Monday at 0700 at Tredegar. Parking lot below Virginia War Memorial. Scrum has his virgin Q at The Forge tomorrow. New AO in Daville….The Anvil. Summer Tour starts Memorial Day till Labor Day. See backblast.

YHC took us out!

Naked Mole Skin: Hardywood, glad to see you back in The Gloom. You have been missed. Grady, great to see you again in RVA from Raleigh. So, there was really not a lot of coaching, but hold one’s own body weight for an extended period will crush your shoulders and arms. Upchuck, thank you for the support on 6 pack. Swirly, glad things are on the mend with your M and family. Dr. Tryhard, Flipper’s work is outstanding for IT bands! It seems coffee in The Gloom is catching on!

YHC wanted to honor all those wearing a uniform so a few more minutes were taken today. This weekend, take a minute and remember those in uniform and all those that paid the ultimate to allow us the freedom to work out at 0530!

Only those who post understand. Thank you for following this morning.

Loud and Proud,
Flatline

13 showed up for a Swirly Q and this is what happened:

10 Burpees OYO

Mosey to Pump House Road for COP. Line up on side of road. SSH, DQs, Copperhead Squats, Merkins, LBCs. Bear Crawl to other side of road between exercises.

Mosey to Nickel Bridge. Run across bridge stopping at every light pole for 2 burpees all the way to Buttermilk Trail. PAX returns with first person to trail.

Mosey to bottom of hill on Pump House road. Up the hill via, Bear Crawl, Bernie Sanders, Lunge and Mosey to brick building.

Chicken Pecker Line of Fire. 5 CPs until all the PAX finished.

Mosey to amphitheater for Swirly Ground and Pound. 5 incline merkins each step on the way up. 5 dips each step on the way down.

5 minutes of Mary. APDs, WWII, Heals to Heaven, Flutterkicks, Freddie Mercuries.

Mosey back to flag. 10 Burpees OYO.

Numberama, Namearama, and YHC took us out with a prayer.

Announcements:

Swirly M in hospital for some diagnostic tests. Throw some prayer their way.

HDHH tonight. See Kubota Preblast.

Memorial Day Convergence. 0700 at Tredegar.

Summer Tour signup is up.

NMS: Make someones day better today because of you. It’s not about you.

Circle K

21 Old Faithfuls showed up for YHC’s VQ at the Dogpile. In honor of the 70th birthday of YHC’s mother, our routines were carried out in increments of 70. The Thang:

COP

• SSH x 20
• Don Quixote x 10
• Helicopters x 10
• LBCs x 15
• Hand Release Merkins x15
• … For a total of 70

Mosey to the Stage and partner up

• Dips on the stage, partner holds legs x35 hands facing forward, x35 hands facing backwards, for a total of 70 each
• PLTs, 2 sets of 35 for each man, for a total of 70 each
• Hand-stand merkins (or swirlies), each man x35 for a total of 70.

Mosey to Big Loop. Run the loop 7 times, at the top of each run: 2 count American Hammers x 10, Squats x 10, Merkins x 10. 10 loops for a total of 70 reps for each exercise. On even-numbers loops, run backwards up the hill.

Mosey to Carrillon Field. Beast + 1. Run the field and stop at quarter points.

• .25 run point: 2 count Mountain Climbers x10
• .5 run point: Monkey Humpers x10
• .75 run point: WW2 sit ups x 10
• end point: Burpees x10. Turn around and run back
• .25 run point: 2 count mountain climbers x10
• .5 run point: Monkey Humpers x10
• .75 run point: WW2 sits up x10
• ….for a total of 70.

Mosey back to the Flag. Numberama, Namerama, Announcearama (Shakedown’s raising money for childhood cancer, and of course Vinny’s field day which he has been ubiqutiously ruminating about 24/7 for 9 months).

Spreadsheets from the Gloom:

Grateful that you all shamed YHC into Qing after being a part of F3 for so long. Thanks to Garbage Plate for helping put together the VQ. Shakedown noted that the guys at the front of the running loop were doing the 3 mandated exercises in an easier order (american hammers, merkins, squats), thus shaving seconds off their time. Dirty dogs.

Preacher’s privilege: I showed up a few years ago for my first post committed to prove myself. I over-exerted myself and bonked, and fell behind the pax. At the Circle of Trust, I was embarrassed and ashamed, and did not share much information about myself- thus I was bequeathed with the stupid handle Bodos because all the pax could think of was a bagel shop in Cville. For me, my F3 name has become an important reminder that when I live to prove myself and seek my own greatness, I bonk. This community has reminded me that life is not about winning and success, it is about loving and giving oneself away. As our Lord taught us, “He who seeks to find his life will lose it, and he who loses his life for my sake, will find it.”

May God give all of us and especially Swirly the strength to do this until our 70th birthdays and beyond.

16 pax decided to follow Lab Rat and jump up on the sofa to protect their precious feet from the burning lava below. With no mothers to yell at them to get off the furniture, they proceeded as follows:

• Warmup COT to keep from pulling anything.
• Balance lap around the loop staying on the curb. Everything not curb is lava.
• Run along the curb when available to the rusty cage.
• Get to Higher Ground:
  • Partner assisted muscle ups X5: Pullup, then keep going until you are above the bar with arms straight.
  • Partner assisted bar swings X2?: Pullup, then swing your feet above the bar so you are inverted. With stomach on the bar, swing up to the top of the bar. This was hard.
  • Over to the parallel bars, hang underneath by hands and feet, traverse the length of the bar. Ground is lava, obviously. X2.

• Leap of Faith: At amphitheater, starting at the bottom, leap from one level to the next alternating legs. The grass is lava. Go back down bunny hopping. The rocks are lava back down.
• Human Steeplechase: Run out 10 feet and plank. Next guy runs out and jumps plankers +10 feet then planks. Continue until the end of the lawn. On the way back, crawl underneath plankers.

NMS:

Credit or blame of this workout goes to Hardywood for lending me the book, “Natural Born Heroes” by Christopher McDougall. It’s a mixed up story about parkour, alternative dieting, Greek mythology and a badass group of Cretan rebels and British archaeologists turned war heroes during World War 2. Hard to get going because he jumps around characters a bit much, but the message is a good one. What are we built to do as humans? Hunt, gather, escape danger, protect the tribe, and share information. This morning was an attempt to share information about escaping danger. What better way to test our capabilities then the game everybody probably played as a kid, “the floor is lava”? I seriously thought it would be an easier workout overall with 0 merkins (not a single merkin) or situps, but by the end, there was lots of red mud and sweat, mixed in with a bit of blood for good measure. IF you DID NOT feel like you got your money’s worth out of the workout this morning, the good news is that you can attend several boot camps tomorrow to get your fill of the usual exercises. I had fun…I especially liked the assisted muscle ups. That might be a personal challenge going forward, to be able to do 1 unassisted. We’ll see.

Apology of the week goes out to Bodos for ripping off his callous (ouch!!!) Let me know if I can buy you a pair of gloves.

Ten PAX started their hump day right at Wdog and were met with perfect conditions. With several hundred newbies arriving for the Pay for your Workout version we moved around the AO to get it all in:

COP: SSH, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Down to Amphitheater and into the newly replaced lights. Make your way up steps: Alternate each step up of 5 HRMs and 5 V-Ups. Mosey over for:

Burpee Road: Split PAX even and head up Blvd for 2 burpees each light, switch and head back to field. Partner up: 3 Sets of 30 Boxing Cockroaches. Mix in a few Pickle Pounders.

Rusty Cage: 4 sets of 5 Pullups & 10 Dips. Back to Carillon field – 3 sets of 20 PLTs, then Wheelbarrow across field and back, twice. Back to flag for 2 MoM. YHC took us out.

NMS – Late April mornings start to offer the true “70 & Sunny” version of Gloom weather rather than the psychological version. PAX of only 10 but all were ready to rock this morning. YHC was not planning on hitting the Amphitheater but when the lights are on there for the first time in the Gloom you take advantage of the gift.

The lights seemed to have a negative effect on the PAX up the steps as now they could clearly see the thick grass and pollen as they went about their HRM and V-Ups. Those without sleeves bore the brunt of this burden. Lab Rat reminded YHC at his Dogpile Q a few weeks ago that we have not done Burpee Road in a while, always a favorite.

When the Q called for 30 Boxing Roaches instead of the normal 20 or 25 several PAX asked him to clarify. Some day soon it will be sets of 40 or 50, pool season is coming.

Much discussion on Mr Holland’s regional status with his recent move. He still is welcome at Tuckahoe but will Daville win him over. As well apparently Sippy is out for the Field Day so expect some RP shenanigans to balance out that loss.

Annoucements: Puppy Pile this Satuarday at 7:05. Breaking Bread this Sunday, see Upchuck. Field Day at Dogpile is May 11th.

Silent Assassin signing off.

13 Grade A studs met in the gloom to demonstrate positive life choices, see what would happen next,  and hopefully get a little workout.

Here is how it went down.

Mosey to COP all IC: 22 SSH; 15 Abe Vigoda; 22 Grass Angels; 22 Australian Grass Angels; 22 4 count HRM; 22 Gorilla Humper; 22 LBC; 22 slow Frederick Mercury; Arm Circles

Mosey to small stage. Triple Check. Iron Chair with Overhead Claps + Plank Jack (O.P.P. yah you know me) + run to large tree. Plank for 6.

Short Mosey to Rusty Cage. Buddy up. 30 pull ups each. 30 one leg Jerkin. Al Gore for 6.

Mosey to Amphitheater – decrement 18 > 1 dips; increment 1 > 18 Vee Ups. Al Gore for 6.

Try Hard took us out.

——-

NMS – Day 4.

PAX: Swirly, why are you giving the Q ideas about the Amphitheater?

Swirly: I have known Gomer long enough that once we start something I know he is going to complete the burn.

Gomer: (privately) its not a choice anymore, that decision was long ago. (to the PAX) Dips in the Amphitheater, men! Get hot!

11 Warriors rose to the challenge today. The clock hit 530 and off we went to the first circle for COP.

• SSH
• Helicopters
• Don Quixote
• Hill Billies

Over to the Grand Field for 11s – bear crawl across and lunge back with the exercises of 4 count American Hammers and HRM. Finish with two sets of 20 Wilson’s Dying Cockroach

Back to the Rusty Cage for the first ever WDog Chas Michael Michaels (AKA the Iron Lotus). 3 sets up 5. Proximity to your partner matters. Think ankles, not knees.

Keep a partner and perform 7 Jerkins, 7 Pull Ups, run to the fire hydrant and perform 20 four count flutter kicks. Three times through.

3 sets of 20 PLTs

Back to the VSF for some Mary – APDs, left leg lifts, right leg lifts.

Saab took us out.

Moleskin

Labrat was VERY chatty this morning even by his own standards. YHC compared him to an AM radio station you couldn’t turn off. Everytime he would cross the grand field during the 11s, it was a different topic like a radio on scan. Love Ya Bro.

Backblast title comes from the PLTs behind the Carillon when one Pax member laid on their back and grabbed the other Pax member’s ankles. He had a view of the Carillon while looking up and stated “Now I can see the Carillon”. We may never know which one he meant.

Time to Run,

Lockjaw