Tag: WDog

Dr. Tryhard emerges from his vehicle with his newly constructed shovel flag and successfully plants it as a signal to others that its time to leave the comfort of heat.

The watch says go and off we went to the first traffic circle for COP.

The Workout

• Don Quixote
• Helicopters
• Russian Soldiers
• One legged leg lifts – right leg
• One legged leg lifts – left leg

Over to the Amphitheater for descending count Box-Cutters starting with 18.

Partner up for 3×20 Wilson’s dying cockroaches.

Work your way up with ascending count incline merkins.  Some planking at the top while we wait for the six.

Mosey to the grand field for Dora.

• 100 Carolina Drydocks
• 200 Monkey Humpers
• 300 Flutter Kicks

Partner up for 16 Boo-Yah merkins.  Mosey back to the SF.

YHC took us out.

Moleskin

The backblast title comes from one of the most brilliant shooting stars that YHC has ever seen.  Vinny saw it too.  What does YHC, wish when he is doing Box-Cutters?  More ab work!

Good discussion today about how Vinny’s vision is becoming a reality.  First there was the dream of the camp out.  Then we got the farm.  Then we got a bush hog.  Today we are volunteering Labrat to make some beverages.  All this and we are 8 months out.  September 21-22 – F3 Camp Out

Don’t forget to order your F3 shirt with your name on it.  Only one week to go to place your order.

ABT,

Lockjaw

18 of RVA’s Finest arose this morning to post at W-Dog in hopes of continuing our journey to be the best men we can be! 0530….time to mosey.

COP…x 10 Don Quixotes, x 10 Russian Soldiers, x 15 Copperhead Squats, x 10 Flutter Kicks, x 20 LBC’s, x 10 HRM’s, and x 10 Boo-ya Merkins.

Mosey to The Rusty Cage=Exercise 1- partner up for the fun of it. Perform as many pull ups as possible, OYO or with slight assistance.  Mosey to the field in front of the stage and keep your partner.

Exercise 2- As many sit-ups as possible in 2 mins! Partner holds feet, switch, repeat!

Exercise 3- The Millennial. (Way better than 1.5 mile run) The Pax will run 100 yds and perform set exercise, with 100 reps of stated exercise. Perform 10 Lawn runs with exercise change after each run. Exercises were= 1. Flutter Kicks 2. Mountain Climbers 3. Crunchy Frogs 4. Merkins 5. SSH 6. Freddie Mercuries 7. Alabama Prom Dates 8. Plank Jacks 9. Squats 10. Burpeees (as a Pax, 100 Burpees were well completed but audible called due to time).

Mosey to the Flag for Ring of Fire- Handshake and Offshore started, moving to the L, each Pax member completes 10 Merkins. And times up!

Number-ama, Name-r-ama, Announcements: Puppy Pile, tentative on Saturday depending on the weather-see Ollivander. BRR is an awesome event. See Flatline or TYA if interested. Spaces available for 12 man team. Vinny has a food drive for federal employees not receiving their paycheck if you would like to help. 0530, every Saturday morning extra credit run from ET’s to Dogpile and back. With Shovel Flags! Running up and down Cary with Shovel Flag fills the America Spirit Tank. Don’t ask-just show up and run=Awesomeness!!!

Greenbow took us out!

NMS: VMI Fitness Test minimum= 5 pullups, 60 situps in 2 minutes, and running 1.5 miles in less 14 minutes. Slight modification this morning with The Millenial vs a timed run! Way better too!

Bodos…agreed that a partner was not needed for pullups. Good call but there were the situps so that was the reason for partner call at The Cage.

Sippy Cup-outstanding work with 45 situps with 12 lbs weight vest on. Even more kudos for purchasing your weight belt at Aldi’s. That is awesome!!

100 Burpees, individually, is no joke! Outstanding job cranking out those Burpees men!

Thank you for following this morning! Working on cadence and not using _ _ C-at all! Let us not foresake these blessings that fill our life. Go out in the world today and shine that light as bright as possible!

Only those who post understand.

Loud and Proud,

Flatline

Twenty-four regulars and one FNG posted today to help YHC remember and honor some very important people in his life, and to search for the why. And while we may never find the answer, may we rest easier knowing that “the purpose of our spiritual journey is to not replace the darkness with light, rather it’s to integrate and honor all the parts of ourselves … all of life’s energies.” – unattributed.

We started off with a COT, where YHC shared a very personal story. On January 16, 2002 at 1:12 p.m. a classmate entered my law school and went on a shooting spree. In the end, three lives were taken, and three more were critically injured. I’m not going to recapture the rest of what I shared here. You all are my brothers, and if you weren’t there today, or want to understand more, I will talk with you. The purpose of sharing this story today was to invite reflection and introspection on an anniversary I wish never existed. It was also to ask for help – as Spit encouraged us to do a few weeks ago. YHC needed you all with me this morning, and I cannot be more grateful for each of you that was there, as well as all of you in the F3RVA brotherhood.

At the conclusion of YHC’s words, the PAX joined me in a silent one mile run. Every day we challenge each other to be better men and leaders. But then often times life gets in the way and we aren’t able to find time for true reflection and introspection, which are necessary to foster and grow quality leadership. YHC really needed that opportunity today, and hopes that the PAX found it meaningful and useful as well.

Once we reached the Carillon field, silence was broken. Again, thank you all for sharing that time with me. It was truly awesome. A week or so ago, YHC received blessing from Circle K to use The Hard Way, so we did. I could not think of a more fitting way to get through today than a silent run followed by The Hard Way, which consisted of Merkins / Carolina Dry Docks / Flutter Kicks / Hello Dollies / Squats / Burpees x 6 each and compounding.

Back to the flag where YHC took us out. Again, I don’t want to completely rehash here what was shared, but leadership comes in many forms, and always comes at times when it is needed most. The young man I spoke about will always be a leader to me.

Prayers: Flatline’s wife’s grandmother is not doing well. Lift her up. Pray also for the Sutin, Blackwell and Dales families. They lost their family bedrocks on 1/16/02 at the hands of a coward. As they are no doubt reminded of this day 17 years ago, I hope they find internal peace.

Announcements: New AO at Huguenot HS starting 4/4. The Forge. Dr. Try Hard has the Q. Puppy Pile 1/26 at 7:05 – Ollie has the Q. Welcome FNG Weird Al. He likes to play guitar, and YHC likes the name. How can you not, really?

Life is precious gentlemen, live it to its fullest.

20 studs posted for WDOG this morning and here is how it went down.

COP : SSH’s, Helicopters, Windmills, IW’s, Cross leg lifts, APD’s, Merkins

4 corners on the field : 10 merkins – 20 Cap Thors, 30 LT Dan’s , 40 Burpees

Indian run followed by Indian Run pole smokers – 4 pole smokers while pax holds 6 inches run to the end of the line.

Steps : 4 incline merkins @ each step up – 4 dips each step down.

Modified Love Hill : Partner up run to the fence – 2 exercises – broad jump burpees – lunges up the hill as a team.

Wilson’s boxing cockroach – partner up 4 sets of 20.

The scoop :  Great work this morning guys – thanks for allowing me to lead. 4 years goes by fast. I can’t begin to tell you all how much this group means to me.  I wish my shoulder felt a bit better cause I had some big plans for the 4 year anniversary – but hopefully the beatdown was good enough…. 5 years will be an hour!

Thanks to Vinny for taking us out – really appreciate the thoughtful words brother.

Thanks to Bleeder for inviting me out to F3. Thanks to TYA for always encouraging/ challenging me to keep  pushing  towards new goals! Thanks to all of the pax for inspiring me each and every day.

Swirly’s board for today reads – Are you tough enough for your dreams ? Go Get it!

See y’all in the gloom..

 

23 Men including 4 visitors from North Carolina and 1 FNG arrived at Dogwood Dell to burn off some those Christmas calories. At 5:25 YHC climbed out his car, open the back and say grab a block. At 5:30 we got to work.

this is how it when down

With cinder blocks in hand mosey to the circle in front of the amphitheater

COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Dying Cockroach, Arm Circles

THANG

Mosey to the top of the Amphitheater

Descending Ladder – Start with 18 Decline Merkins with Hands on the block, then 17 and so on till you reach the bottom. Circle around to the six. YHC called audible for the six then PAX completed 5 Decline Merkins with Block IC.

Ascending Ladder – Start with 1 Step Up with Block overhead (or modify to holding infront when needed), then 2 and so till you reach the top. Hold plank on your block for the six

Mosey back to the circle

11’s – Circle up, Start with on Elf on the Shelf ( Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right.) then Bear Crawl while dragging the block between your leg. Once to the center complete 10 Sit up + Press, then Bear Crawl with your block back to the edge of the center. Rinse and Repeat till Q called time

Mosey back to the SF

3 MOM – Boat and Canoe on the Q’s command

Numberama, Namerama, and Announcements. Kubota took us out

MOLESKIN

YHC had planned to use the blocks at some point this week and WDog just seemed fitting. It was nice to change the pace from an AO we mostly run at to a ground and pound.

Sorry YHC didn’t have enough blocks to go around. Wasn’t planning on a PAX so large today but also glad to see some many out today.

Welcome to Key Grip (Brother-in-law to Kubota)! Hope to have you back again soon!

ANNOUNCEMENTS

Marmaduke is still collecting coats. Up to 90 from what we heard. Let’s get him to 100!

SPIT ON THAT!! 

19 fine young men ready to enter society posted for F3 Finishing School. The air was rarefied, and the links were cuffed. Shall we…

Coat Check: Helicopters (12) / Invisible Jump Ropes (12) / SSHs (12)

Mingling: Jacob’s Ladder Clock Work with Merkins (10) and WWIIs (10) at each hour. Mix them all in back and forth – side to side – in the amphitheater parlor.

Social Graces: Triple Check on stage. Timer has 20 / 15 / 10 Jack Ass Merkins. Gentleman 1 holds elbow plank while gentleman 2 performs kneeling air presses.

Etiquette: Bottom step of amphitheater – 1 dip. Run to the top and back down to step 2. Two dips. Repeato to the end. Dessert silverware goes above the plate.

Manners: Mary style. 105 flutter kicks in cadence. 25 arms above the head. 25 arms to the side. 25 arms up at 90 degrees. 30 regular. Merkins Ring of fire – 10 each. 12 burpees OYO.

The Receiving Room/Social Convention: A reading of 2 minutes of American Hammers by Hardywood*

Bodos took us out.

Announcements: No Hardywood 2.0 book signing in 2018. Big things to come in 2019. HDHH today at Longwood. See the Southside guys for the dorm code.

NNMS: Lots of folks on the mend today. Stay healthy boys and remember, push yourself, don’t hurt yourself. F3 is a cult – I mean ultra marathon – keep drinking the Kool Aid. Stay in for the long haul. Clockwork WWIIs were an interesting twist. Eleven and twelve o’clock turned into an F3 slip in slide, but only good times were had. Today’s video works are an ode to an epic countdown performance – and it was a performance – by our pal and resident Swede, ABBA. He’s a solid dude, and always puts up with our Swedish Chef wise cracks. Love you ABBA. Way to push today fellas. We packed in a lot, and y’all crushed it. *YHC tried to gift everyone 2 free minutes, but Hardywood wasn’t having any of it. Denying the host is a big no no, but in this case, we’ll graduate Hardywood anyway. Atta baby! Consider yourselves all forever Finished.

Race Ipsa Loquitor – The Beat Down Speaks For Itself

19!  That is the number of studs willing to navigate the ice and snow this morning for what would be a challenge for YHC to conduct a seamless routing.  To YHC’s knowledge, we were free of any injuries due to icy conditions.

5:30 and were off to the nearest circle.  COP: Couple of laps around the circle to get the blood pumping, DQ’s, Windmills…sort of, SSH’s, Hillbillies, Russian Soldiers, LBC’s, WW1 snow angels…YHC was not heavy enough to break through the top layer of ice to form a good angel.

The Thang:

Stay in circle, full PAX to one side.  Lunge to the other side-10 Merkins with both hand on the curb, Lunge back-10 Merkins right hand on curb and left hand on pavement, Frog Hop back-10 Merkins with left hand on curb, Bear Crawl back-10 Incline Merkins with both hands on curb and feet on pavement.

Move to the field.  Split up PAX into 4 corners, 1 member from each corner runs to the middle and performs exercise X 10 and runs back to his PAX.  The rest of the PAX is holding plank.  After PAX member returns, next up goes and so on.  The plan was to do 3 rounds (Burpees, Carolina Dry Docks, Copperhead Squats), but YHC once again underestimated the size of the field.  Holding Plank for that amount of time was not the best idea in the cold snow.  We needed to move around, so SSH’s and Flutter Kicks were called to break it up.  An audible was called after the second round.

Stay in the field, everyone to one end and partner up.  The call was to find someone of like size, which YHC reserved the right to claim Sippy Cup as his partner.  The choice was to drag or wheelbarrow your partner as far as you could down the field, until a break was needed.  PLT’s X 15 would be performed before switching.  That proved to be the smoker for the morning.

Mosey back to parking area with no time to spare.  Numberama, Namerama, Announcements.  12/19 at Capital Ale House (SOJ), Hardywood’s daughter has published a book!  Come meet the Author and get a personal autograph on Friday from 5:30-7:00 at Crossroads Coffee Shop.  Be advised the snow has delayed the arrival of the books, so keep close to Twitter and/or Back Blast for a potential change in date.  We know Hardywood is a very proud Dad…really cool stuff!  Marmaduke continues the coat collection through the end of this month.

NMS: YHC received a text from Vinny yesterday and in that conversation, YHC admitted he wasn’t sure how to handle the conditions we would have this morning.  My original plan (before the snow) was to use the Amphitheater for a good bit of the workout, but concrete and steps are not good in ice.  So, YHC appreciates the patience this morning.  It was a bit choppy and not as smooth as YHC hoped, but that is all overshadowed by the awesome group of men that showed up willing to go with whatever YHC threw out.  Welcome to Yard Sign…big props to you for posting in the snow for your first.  Great to see Waco back out, after several weeks off.  It’s an honor to be with you all!

 

14 F3RVA regulars and 1 visitor from the South entered the morning gloom for a beatdown in perfect weather.  It went something like this:

Mosey to first traffic loop for COP.  Invisible Jumpropes, DQs, Arm Circle (Front and Back), and LBCs.

Mosey to the Carillon field for Quarterpounder.  Run to the 25 yd line-25 merkins-Run backwards to start, Run to 50 yd line-50 squats-Run backwards to start, Run to 75 yd line-75 Mountain climbers-Run backwards to start, Run to 100 yd line-100 SSH-Run backwards to start.

Mosey to Rusty Cage for 5 hanging leg lifts, 5 pullups, 5 jerkins.  Repeato x 3.

Mosey to the amphitheater.

Ascending-1 incline merkin on 1st step. 2 on second step all the way to the top.

Descending-18 dips on top step and decrease by one rep all the way to the bottom.

Pax lined up BTTW on amphitheater stage for Chicken Pecker Line of Fire.  1st pax performs 3 Chicken Peckers and passes along to next Pax until all Pax have completed 3 Chicken Peckers or until all of the blood in your body is in your head and you pass out.

Mosey back to Shovel Flag (Yes LabRat I remembered my Flag and now you have made the BB)

Numberama, Namearama, and YHC took us out.

NMS : YHCs Qs are usually a little more run oriented, but YHC wanted to mix it up a little today.  The Quaterpounder was just what the PAX needed to get the blood moving for the main attraction of the day. ARMS.  The entire PAX crushed the Rusty Cage exercises and great attention to form was displayed in the amphitheater.  Note to the PAX – Chicken Peckers after 171 incline merkins and 171 dips will cause complete failure of arms and shoulders.  Great job by all this morning.

As always, it is an honor to be associated with the men of F3RVA.  Thanks for letting me lead today.

Welcome Grady.  Please join us anytime you are in town.

Circle K

Nine butchers showed up for another morning in the cold meat locker. Here’s how the meat was cut:

COP: LBCs x 40 – Happy birthday week Gumbo! / SSHs x 10 / Helicopters x 10 / IWs x 10 / Russian Soldiers x 10

New York Strip: Merkins and Mountain Climbers (2-count). 5 Merkins + 5 MCs / 10 Merkins + 10 MCs / 15 Merkins + 15 MCs / 20 Merkins + 20 MCs. Then run to the end of Carillon field and back. Repeato for 12 minutes.

Ribeye:  Squats + SSHs 5/5 10/10 15/15 20/20. Crabwalk across short Carillon field and back. Repeato for 12 minutes.

Flank Steak: Flutter kicks (2-count) + Rosalitas. Keeping your feet off the ground for entire rotation. 5/5 10/10 15/15 20/20. Run to the end of the Carillon field and back. Repeato for 12 minutes.

Back to the Flag: AYG once you hit the driveway.

YHC took us out

Announcements: Good luck to the Bear Creek 10 milers this weekend. See Lab Rat or Shakedown if you want in.

NMS: YHC loves how diverse the daily beatdowns are, which means it is hard to bring something new to the table. That said, my goal today was to do exactly that. Every day we sharpen our physical skills, the hope today was to sharpen some mental skills as well. Get outside of our comfort zones, and maybe even get a little irritated by the workout. YHC thinks everyone wished they were doing something else, at some point today. And that’s good. Pushing ourselves in a multitude of ways is what it’s all about. Routine, in many ways, stymies growth. It was a clean, crisp, cold morning to work and challenge the mind and body, and perhaps approach things a bit differently. Thank you for tagging along. As always, it was an honor and a privilege.

18 of RVA’s finest conquered the fartsack and enjoyed a balmy morning saunter through the park at WDOG.  Here is how it went down:

Mosey to the circle in front of the Carillon, warm up running the circle with some inside and outside shuffles and some straight forward running.  Circle up, all IC: Don Quixote x 10, Helicopter x 10, SSH x 20, Merkin 1.5’s x 10, LBC x 20.

Worlds’s Longest Triple Check: on the long triangle, partner 1 bear crawls the short road, runs down the hill, and runs backwards up the hill.  Partner 2: Copperhead squats, and Partner 3: LBC.  Three times through.  Plank-o-rama for the six.

Winner’s Circle:  In the circle by the Carillon, with one hand on inside curb, one on ground, do one merkin.  Sideways bear crawl to outer curb, 2 merkins with other hand on curb, sideways bear crawl back to inner curb for 3 merkins…up to 4, repeat and back down.  Al Gore’s for the six.

Mosey past the flag and partner up for 50 x PLT each man.

Back to the flag, AYG.

Number-ama, Name-arama, Announcements and YHC took us out.

 

Announcements:

TYA has the Thanksgiving Q at Mary Mumford tomorrow, starts at 6am. Coffeeteria to follow.  Come out and earn some extra pie.

Upchuck has the Breaking Bread Q Sunday and needs another man.  See him if you would like to help out.

…I feel like I am missing one here, help a brother out?

 

NMS:

Great work this morning, men.  The Triple Check was a lot longer than expected, because that triangle was bigger than I remembered.  Way to push through anyway.  Which brings me to my thoughts on how Thankful I am for this group of men.  We show up in the heat and humidity of summer, in the cold of winter, in the rain, in the snow.  It was 29 by my car, with frost on the ground, and yet 18 men stood tall and challenged themselves out there today.  We face adversity like that, in a place where its OK to fail.  We learn to push through adversity, together in the gloom, and each become better men for it.  It’s exactly what “70 and Sunny” is about.  I give thanks to that every time I post.  It was an honor to lead you today!

Sugar Sock out.