Tag: WDog

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

A lucky 13 jumped on stage and grabbed the mike to celebrate Eddie Murphy’s 58th birthday. Here’s, more or less, how the street performers, mimes, and hippies in Times Square would tell the tale.

Mosey to the Small Stage for COP

Circle up.
SSH’s x58
Split into two teams by counting 1-2-1-2-1-2…then, forget which team you are on. Do over. Each team member takes a turn to recount a moment, skit, or scene from Eddie Murphy’s career. PAX judges. If PAX approves, choose an exercise. If PAX (or Q) disapproves, 5 burpees for everyone.

Exercises were (roughly), all x10:
DQs
Mariah Carey’s (xEach leg)
Chuck Norris Merkins
APDs
Hitchhikers
Some other stuff
And a bunch of burpees

Mosey to side of the Carillon for Trading Places:
“I can see…and I have legs!” Both good qualities when running in the dark, so let’s Touch a Tree…partner up…
10 and 8…monkey humpers
6 and 4…Lt. Dans
2 fire hydrants

Mosey to the Amphitheatre for Beverly Hills Cop
Rosewood (Beverly Hills Cop) was always pulling out a bigger and bigger weapon, so let’s work on our guns.
5 incline merkins on each step

Staying in the Amphitheatre for Shrek
Partner up…partner 1 runs the Amphitheatre steps while partner 2 does Donkey Kicks (with some PAX adding Donkey noises)

Mosey Over the Stone Wall to the Grassy Knoll for The Nutty Professor
Time for the Klumps to work the abs…
Hello Dolly x30
Flutter Kicks x30
Reverse crunches x30
Q calls time, then uncalls time
LBCs x30

BTTF

Number-a-ma, Name-a-ram-a, Bodo’s volunteered (was volun-told) to take us out (well done).

Announcements:

Tonight: 5:30 p.m. Roller Coaster starting at Palani Drive (on Libbie across from Joe’s Market), followed by HumpDay Happy Hour (HDHH) at 6:15 p.m. House Party at TYAs after HDHH early until ??? Come early, stay late, and sign up for Uber.

Tomorrow: Shake off the HDHH with a new AO…The Forge at Huguenot High School. DTH has the Q. The World’s Largest Shovel Flag is scheduled to make an appearance along with the Ghost Flag.

NMS:

Flatline likes to say,”Only those who post know.” Fair enough…so YHC will just say that Vinny sang and danced.

And, whoever was doing those donkey noises was a little too realistic.

13 strong posted this morning at WDOG and here is how it went down.

10 burpees = boom ! Mossy…

COP: SSH’s, Helicopters, Windmills, IW’s, American Hammers, Flutter Kicks, APD’s, Hitchhikers

Rusty Cage : 3 sets – 5 pull ups, 5 burp ups, 5 hanging crunches, 5 chin ups.

Partner up – 3 sets of 5 Jerkins – 3 sets of 5 – partner dips – mossy….

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

Circle 1 : partner up 3 sets of 20 – Wilson’s boxing clown cockroach – mossy..

Circle 2 : partner up 3 sets of 10 boYah merkins and WW11″s

Hill : run to the middle tree 20 SSH’s run backwards back – run to light pole at bottom of the hill 20 SSH’s run backwards back.

Circle : Burpee shuffle

Native American Run back to the flag.

Ring of Fire – 10 merkins.

The scoop ….. A 30 degree morning got warm quickly… Great to see 13 strong @ WDOG this morning. Both the American Flag and the F3 Flag were planted this morning (Thanks to Circle K for helping me get these back in my truck). This morning we got to experience how awesome Dogpile is – what an AO! Great job by all! Felt good to get some cage work in..

Announcements : April fools is coming up (what could happen ) ?? Faceplant has a VQ coming up next week – gonna be a brutal run at least for those of you that can keep up with him …. Vinny is heading to the Homestead (nope he hasn’t gone yet – leaves Friday morning 🙂 have fun brother we will miss you at Breakfast club and dogpile – I assume you will be running Friday morning ! Big day tomorrow – come to Mary and see…. Thanks to Bodo’s for taking us out this morning – well said brother. Thanks for allowing me the opportunity to lead this morning fella’s – it was a pleasure.

See y’all in the gloom…

18 Sharp Dudes arrived in The Gloom, anticipating Dr. Tryhard and his Q but surprised when YHC announced Dr. Tryhard filed a workers comp claim and succumbed to the plague. Polite audible called, Hot Potato Q. 0530-lets go!

COP- x 20 Imperial Walkers, x 30 SSH, x 15 Cotton Pickers, x 15 Invisible Jump Rope, x 20 Rosalita’s, x 20 Freddie Mercuries, x 20 Plank Jacks, x 10 Merkins. Mosey to The Lawn…

50 and 50…..partner up for partner carries and exercise. Partner 1 takes 50 steps while carrying partner 2 than each partners performs 25 WW II situps. Switch and repeat. Down the lawn and back.

Q handed over to Faceplant. Mosey over wooden posts that line the entrance. Each PAX member faces wooden post in plank position, performs x 5 Merkins and runs to the end of the line. Indian Run with Merkins. Entire PAX completes than reverse back down the line with WWII situps.

Q handed over to Handshake. Mosey to the stage and partner up. Decelerating touch a tree. Partner 1 touches 10 trees, partner 2 SSH. Switch, Repeat, touching 8 treees and Burpees, 6 and Merkins, 4 and Flutter Kicks, 2 and Squats.

Q handed to Abba. Mosey back to the flag. Abba concocted Merkin Wave, x 3 revolutions around the circle. Basically, each PAX member does 1 Merkin with the appearance of the crowd pleasing, stadium loving wave.

BOOM, 0615!

Number-ama, Name-r-ama, Announcements: Growruck this weekend. Happy Hour Friday night at Triple Crossing. Saturday Dogpile begins at 700. Breakfast Club starts at 0600 with a quick workout till 0630 than our Glory Run to Dogpile. Assistance is needed Saturday night for supply van and logistics for Growruck. See Honeydo or Shakedown.

YHC took us out!

NMS: Dr Tryhard is down, but considering he has survived this long, in the faces of all those <18 yrs, God Bless. Maybe he RX’d himself some Tamiflu.

Shakedown was in dress rehearsal mode this morning. Respect.

Faceplant, have you had your VQ yet? Abba how about you? Great call on Merkin Wave! Nice ending to a Full Moon night.

Hardywood, way to crush WWII’s and YHC’s day is right!

Handshake….touch a tree but don’t grind a tree. And dolla bills are not needed at Wdog. But some PAX members can pole dance!! Those briars can get you, along with poison ivy!!

Yes, YHC has different cadence voices but only to entertain. Way to dominate this morning men!@!@ Worth it all to start our mornings this way.

Only those who post understand.

Loud and Proud,

Flatline

15 studs escaped the fartsack and came to WDOG to chase the F3RVA Ghost Flag. This is what actually transpired:

Mosey to first traffic circle for COP. Just a couple of the following exersices, SSH, Imperial Walkers, LBCs, Merkins.

Mosey to the far side of the Carillon field for F3RVA Success Donut sponsored by Holland Family Chiropractic Beast version. Run length of field stopping at 25, 50, 75 yd lines to perform six of called exercises. Complete field run and perform same exercise on return trip. Two PAX members carry the tire entire length of field stopping at same points to switch arms before returning across field. 3 PAX members perform Beast while dragging car tires (yet to be named or sponsored). Repeato until all PAX have carried Tractor Tire and run with Car Tires. Exercises included WWII, merkins, Caroline Drydocks, Flutterkicks, and a couple more.

Stay on same side of field for Tractor Tire flips. PAX forms two line and flip tire between the two lines one at a time. While one PAX member flips tire, rest of PAX performs called exercises. Exercises included APDs, Copperhead Squats, Flutterkicks, Heels to Heaven, and a couple more.

Form groups of 3 for Triple Check. One partner runs length of field and back, one partner perform merkins, one partner performs WWIIs. Repeato until all partners have completed 3 rounds. Audibled to 2 rounds due to time.

Mosey back to flag for 1 MOM. Hold legs at six inches.

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

Announcements – 0700 Dogpile 3.23.19, Congrats to Bootleg and Good Luck to Pullout for his 100 mile bike race this weekend.

NMS – So apparently if you send a Preblast the Ghost Flag is coming to WDOG, you are actually supposed to bring the Ghost Flag with you to the beatdown. YHC forgot the Ghost Flag in YHCs garage but I did remember the tires. The Ghost Flag will make its presence known at this Saturday’s Dogpile, 3.16.2019. Swirly and I set out the tires and returned to the normal parking area. Upon arriving, we noticed a car we did not recognize and it pulled beside the Jeepster and rolled down the window. Our out of town guest, Transporter, saw us unloading the tires from the trailer and follwed us back. As his window rolled down, he commented that he knew he was in the right spot as only F3 guys would be unloading a tractor tire at 0530. Everyone pushed hard this morning. Thanks for allowing me to lead.

Circle K

The F3 RVA Ghost Flag will be at WDOG 3.13.19.

16 veterans of the Gloom layered up and posted on this brisk morning to W-Dog to start our morning and our season of Lent the only way we know how – with some fellowship and some pain. Here is what transpired:

Mosey to the circle in front of the amphitheater and do some Flange-esque warm up around the circle with shuffles and butt-kickers and high knees. Then circle up in the grass for traditional COP, including:

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• Merkins
• LBCs
• Hello Dollies
• Freddie Flutters

The THANG:

The Season of Lent is 46 days

Mosey to the bottom of the amphitheater and announce our next 46-inspired exercise — 10 Burpees OYO in the mosh pit, then 2 Burpees per step all the way up to the top…46 total. Al Gore for the Six

What goes up….

2 Dips on each step on the way down and 12 dips on the last step…46…BOOM.

Plank for the Six, then some plank-o-rama all together.

My Lenten Sacrifice…

I hate the Rusty Cage or, well, it hates me, so today my sacrifice was to work it into the beatdown. Mosey over to the fire hydrant and gather up. The circuit shall consist of 10 WWII sit ups a run to the cage and 5 pull-ups/chin-up/jerkins (your choice or mix n match), then run back to hydrant. Repeato x 5. Early finishers LBC for the Six.

Um, I thought it was 40 Nights…

The little mumblechatter that occurred during the Burpee fest was “hey, wait, I thought it was 40 nights?” So YHC obliged with a traditional 40 “Lindsay” exercise. Mosey over the far circle and the top of Rugby Rd Hill. 30 Merkins at the top, run down, 10 Jump Squats, run backwards back up. +/- by 5 and repeat. Audible called at the 20/20 to do both exercises at top and bottom. Rabbits get APDs until the six is done.

3 MOM in the grass, all IC:

• APDs
• Rosalitas
• Freddie Mercuries – SLOOOW then Fast

AYG back to the Flag!

COT, Number-rama and Name-a-rama, then YHC took us out.

Announcements/Prayer Requests:

• LabRat has challenged himself to lose some lbs by May 1. If he doesn’t, Shakedown has a $100 check from LabRat ready to be sent to PETA. You got this brother.
• A group is rucking from RAMM this Friday – setting off at 0515.
• Hardywood is putting together a blay certification class at Peak Exerience. See him if you are interested.
• Roger Roger’s father-in-law has eye-cancer. Keep him in your prayers.
• Bodos’ church has ashes service tonight at 7 pm if you are looking for one.
• Keep praying for Sugar Sock to defeat the plague and get back out in the gloom.

NMS –

It was great to be back out at W-Dog and to Q. PS – thanks to Tobit for the reminder yesterday at NoToll that I had this Q. Thanks to the PAX for following my lead this morning. It is always an honor to step into the circle before such a fine group of men. Way to push yourselves today, and let’s each push ourselves just a little harder over these next 46 days until Easter to be better in some way – whether that is doing something positive, being more present and attentive to our families or sacrificing something for this period of time, let’s all find a way to push ourselves just a little extra.

SYITG.

No More Gumbo For You!

Twenty cool cats posted at W-Dog for another Vinny concert. Here’s your set list:

Slaughter Start. Duke lost* = 10 burpees. Line up single file to pass through the ticket scanners / NA run to the front of the stage / police monument. UNC won* = 10 burpees. Arm Circles x 10. SSHs x 15. Imperial Walkers x 10. Merkins x 15.

Mosey back stage (John B Cary ES) for a meet and greet.

First Set: Triple Check. East Coast Swing Planks + WWIIs + run to the bathhouse and back.

Second Set:  Dora. Section 100 HR Merkins. Section 200 WWIIs. Section 300 SSHs.

Intermission:  Mosey back to the front of the stage / police monument.

Third Set / Crowd Favorite: 100 Flutter Kicks

Cigarette Lighters / Back to the Flag

Encore (Mary): Scorpion Kicks x 10. Elon beat JMU in football last year. 10 burpees.

Gomer Pyle took us out.

Moleskin: YHC pulled into WDog at 5:07. Swirly would’ve been there, had he been there – think about it. Hopefully our brother of international acclaim is enjoying a little R&R, Swirly style. 05:30 and we were rolling 20 deep. Strong numbers. Time to start the show.

Teeing up the playground was nice as it was a site within our AO that most of us have not rolled around in. Swing Planks were also new to many, and well received. As usual, Bodos was Spider-Man(ing) himself all over the tables and walls when the opportunity called for it.

Well done on the 100 flutter kicks men. If you are Sippy Cup, it’s form all the way, baby! For everyone else, it’s keep your legs moving and feet off the ground for all 100.

Welcome to our out of town visitors and Gilligan. Keep coming back. We’ll leave your tickets at the box office.

Hope y’all enjoyed the show. Motown Vinny will be back again next February.

*In case there is any confusion, those were celebratory burpees.

14 Snow Men arrived to WDog this morning excited that bridges were open and a marginal amount of snow was on the ground. Thanks to Dr. Tryhard for planting the flag. 0530….time to mosey.

Warm up lap and COP in front of The Carillon= x 15 Imperial Walkers, x 10 Don Quixote’s, x 25 SSH, x 15 LBC’s, x 10 Merkins, x 15 Cotton Pickers. Mosey to The Lawn.

Ascending 4 Corners= Corner 1, x 10 Merkins, Corner 2, x 10 Merkins, x 20 Squats, Corner 3, x 10 Merkins, x 20 Squats, x 30 LBC’s, Corner 4, x 10 Merkins, x 20 Squats, x 30 LBC’s, x 40 2 count Mountain Climbers. And now, descend.

Descending 4 Corners= reverse, starting at Corner 4 back down to Corner 1.

Mosey to the stage for Triple Check- partner up x 3. One partner performs Chicken Peckers on stage, one partner performs squats, last partner runs to rusty cage and performs 3 pull ups. Audible called for chicken peckers due to safety concerns. Invisible Chair called. PAX wanted an audible for snowball fight but was there enough snow?

Mosey to ampitheatre where it was quickly discovered that an ice skating ring was present. Incline Merkins, increase reps with corresponding stair.

And some extra credit. 0615…time to mosey back to the flag.

Number-ama, Name-r-ama, Announcements: Greenbow still waiting to serve eviction notice to child 3…maybe this weekend. Dr. Tryhard has pre-ordered shirts.

YHC took us out!

Naked Mole Skin: Mumblechatter was light during 4 corners but quickly picked up as a majority of The PAX perfomed triple check on the stage during exercise 2. Audible snowball fight has been cataloged for future use.

Shakedown, privilege as always to share my morning. PAX will have to ask Swirly about his new shirt?!

Men, privilege as always to lead but more importantly, you followed. I am humbled to be part of this group! As YHC stated this morning, when you have love, you have life (Thank you, Westover Hills United Methodist Church) God Bless F3RVA! Spread the light.

Only those who post understand.

Loud and Proud,

Flatline

A mighty 13 showed up to do a lot of partner workouts on 2/13. A sign from the cosmos or maybe just a lucky day to work out with the Pax?

Mosey to the first circle for COP.

• Russian Soldiers
• Helicopters
• Invisible Jump Rope
• Don Quixote
• One legged leg lifts – right over left
• One legged leg lifts – left over right

Back to the Penny Stage for Touch a Tree with a partner.

• 4 Trees – BTTW
• 6 Trees – Box Cutters
• 8 Trees – Flutter Kicks

Finish up with 20 PLTs, three times through.

Back to the Rusty Cage and partner up.

• Pull Ups – 4 sets of 7
• Jerkins – 4 sets of 7
• Dips – 2 sets of 15

Long Mosey back to the Grand Field and find new partners.

Wheelbarrow the width of the field and do 5 derkins. Swap positions and come back. Second round, the standing partner does 5 overhead presses with his wheelbarrow.

Mosey to the poles for and indigenous people leg lift – one time through while the Pax holds 6 inches or 90 degrees.

Back to the first traffic ring for Mary.

• Rosalitas
• APDs
• Hello Dolly
• American Hammers

Back to the flag where the guy in the Red Shorts took us out. In fairness, we could have used a boat or a canoe with the amount of standing water today.

Announcements:

• Hardywood’s 2.0’s book event is this Friday at Crossroads at 5:30.

ABT,

Lockjaw