Tag: WDog

19 studs got the day started the right way with a beatdown that went something like this:

15 Burpees OYO (1 burpee for each BRR runner (12), BRR driver, and BRR logistics dude)

Mosey to the first circle for COP.  Exercises included Invisible Jumprope, Merkins, LBCs, Fire Hydrants, Arm Circles.

Mosey to the field for 4-3-2-1.  Consists of 4 suicides with 25 WWII situps after each suicide, 3 Bunny Hops across field with 25 flutterkicks at each end, 2 Lunges across field with 25 Freddie Mercuries at each end and 1 bear crawl across field with 25 LBCs at the end.

Mosey to bottom of amphitheater for four corners.  Corner 1=10 merkins, Corner 2=20 WWII, Corner 3=30 LBCs, Corner 4=40 squats.  Reverso starting with 40 squats and progress back through all corners.

Mosey to other side of Carillon for Touch a Tree.  Partner up.  While one partner is holding six inches, other partner touches 3 trees.  Repeato with six trees and nine trees.

Audible due to time constraints and mosey back to flag.

Numerama, Nameorama, Swirly took us out with a prayer.

Announcements:

BRR this weekend.  Prayers for all participants to be safe.

F3RVA 4 year Convergence – Sept. 22 – See Phonics for details

CSAUP in Oct.-Run till you drop, Beer run, Donut run.  See TYA, Honeydo, or Bleeder for details.

NMS:  Three weeks ago, YHC had the Q at WDOG, just returning from the beach.  Unfortunately, YHC overslept and YHC had to place a call to Swirly for some coverage. YHC is thankful for the PAX stepping in with a Hot Potato beatdown.  Today’s beatdown was what YHC had planned then and some of the exercises YHC gleaned from the 7 gymnasts and 1 field hockey player that YHC had the privilege of spending a week with while on vacation.  Stealing exercises from the 2.0s is not something new for YHC as YHC has introduced the PAX to Chicken Peckers (I still like saying Chicken Peckers), Self Destruction, etc.  Today the PAX was introduced to Fire Hydrants (think of a dog at a fire hydrant) and 4-3-2-1.  It is commonly thought that 2.0s learn from parents, but YHC is constantly learning from YHC’s 2.0s by observing how they interact with their friends and teammates, discussing what it important to them and asking questions about how they would approach situations.  As Swirly perfectly said this morning, this F3RVA group challenges us to be better men, but not be better for ourselves.  F3 is about being better for someone else such as your M, 2.0s, PAX members, co-workers and some stranger you may meet.  Sometimes being a better father includes learning something new from the next generation and I learned some new life lessons about myself from a great group of girls while on vacation.  YHC encourages all PAX members to go give your 2.0s a kiss, listen and observe your 2.0s, challenge yourself and your family, and you may become a better father.

As always, I consider it a privilege to lead the finest men in RVA.  Thanks for the opportunity.

Circle K

21 F3RVA gloom warriors, an out of town visitor (Slim) and an FNG met the dawn this morning to sweat it out at WDog. It went a little something like this:

COP

20 SSH

10 Don Quixotes

10 Helicopters

10 Russian Soldiers

10 Merkins

some Manteo Yoga (as Vinny put it)

20 LBCs

10 Hillbillies

Mosey to the stage for a Dora  – 100 Merkins, 200 WW2s, 300 squats – partner runs the perimeter of the Amphitheatre

down to the Orchestra pit for some box jumps  – 1 jump first step, 1 jump second step then a decline merkin.  2 jumps 3rd step, 2 jumps 4th step then an incline merkin  – continue the pattern.  Turns out YHCs directions were both too forceful and not clear enough.  GP understood, the rest caught on.

Mosey to Rusty Cage.  4 chin over bar (don’t care how you get it) run to hydrant 1 Burpee.  Then 3/2 and so on.  Mosey back to Flag two minutes late.  I owe you guys two minutes.  YHC took us out

lots of hard work and some grumbling this morning.  Good clean fun.  Glad to have Slim in from NC who checked in on Twitter last night and always glad to have an FNG.  Welcome Freakanomics.  He’s gonna need some rides to workouts – see Offshore.

Announcements:

Hill Run today at Hillcrest. Happy Hour after at TYAs. All welcome. BRR talk to be focus.

Convergence Labor Day at 3 lakes Park

Happy Birthday Dogpile Sept 22nd – details to follow

Happy Birthday Oyster!

Amature Ride at RAMM Gears this Friday – see Offshore

MTB ride this afternoon- see No Tools

im sure I’m forgetting something.

 

Like I said on Twitter – I’m not too creative but you will feel the burn.  Thanks guys for letting me lead today.

 

14 men braved the gloom and curiosity that comes with a Mr. Holland Q. Here’s the general idea:

COP: SSH, DQ, LBC, merkins – mosey to field

BEAST: merkins, WWIIs, squats, CA drydocks, V-ups, burpees

Amphitheatre: bear crawl up, then back down (note: bear crawling down is precarious, but it works)
box jumps: “two steps forward, one step back”

lunge to flag, stopping along the way for merkins, American Hammers, more of these, and finally back to flag.

Shout out to FNG Carjack (Steve Norris) – Big Data will be looking for you!

MOLESKIN:
A year ago yesterday, I’d never heard the phrase, “push yourself, don’t hurt yourself.” I was a sedentary Sad Clown, making excuses for my lack of physical, mental, and spiritual flaccidity. I came out more or less on a whim, mostly because it was free. I hadn’t done meaningful exercise in nearly five years: I tired easily, felt down on myself, and was isolated to boot.

My first morning, I just tried not to throw up. I went back home, took a desperate shower, and went back to sleep. It was a full week before I felt able to make it back. I could just about struggle through one pull-up, but it wore me out.

Since, I’ve completed an unofficial Corporate (no double-dip Saturday), can crank out 15 pull-ups, have lost my lower back pain, and made strong men sweat and swear. I’ve had ice in my beard. I fill out my clothing in good ways rather than bad ones. I go to work with my head held high, knowing I’ve already accomplished a ton before my day begins.

None of this would work without the constant support and challenge of the PAX. Thanks, y’all.

YNWA
-Mr Holland

The potato was warm and buttery as 15 descended upon WDog.  While many were expecting to find CircleK and his beloved Tire, it was Swirly who had the superior alarm clock and started off the HP-Q.  (There was speculation that Mechanicsville PAX haven’t yet adopted modern day alarm clocks and still rely upon roosters…which can be unpredictable.)

Those who took the potato were Swirly, EF Hutton, Rosie, Saab, and Sippy Cup respectively.  This is what went down…

First Q:  COP (lots of good stuff), Touch a tree while other partner does series of exercises….WWII’s, Plank, Burpees.

Second Q:  Circle up for series of rotating ab and upper body exercises while PAX rotates bear-crawling outer perimeter.

Third Q: 6 pack at rusty cage.  Rotate between pull ups, run to hydrant and perform crunchy frogs

4th Q:  Run up and down the bowl while performing ascending merkins and J-Squats.  Stop at 10

5th Q:  Amphitheatre.  Perform series of merkins with alternating legs held high (very difficult), then decline merkin/Carolina Dry Docks off steps….

Back to Flag.

Announcements:  According to Swirly, having a hot potato Q at WDog was a first, if not a rarity.

YHC has to keep this brief since he had to deal with a dead battery this morning.

Saab abides

 

7 Strong attacked WDOG this morning in the gloom hoping to get it all out and start the day off right!

Here’s what happened:

THE MURPH:

One mile run down to Pumphouse Rd and around and up to the Rusty Cage.

100 Pull-Ups

200 Merkins

300 Squats

10 rounds of 10/20/30 each

Modify pull-ups and/or get a partner boost if needed.

One mile run back the same way we came.

5MOM:

Flutter Kicks

LBC’s

Cross Leg Lifts

Spell out “NEVER GIVE UP” with you feet

COT:

Numberama, Namearama, and YHC took us out.

Announcements:

HDHH/Roller Coaster Run this evening.  Meet a KUBA KUBA DOS at 5:30pm.  Runs a couple of hills and then insert calories back into body.  Bring a change of clothes.

PuppyPile is August 25th immediately following DogPile

Ghost Flag will be up for grabs at DogPile this Saturday

 

NMS:

Great work this morning by all!!  Only one that was dragging was YHC on the run back.  YHC missed the Murph that Circle K did a few months back, so YHC wanted to get one in before it got too dark at the Rusty Cage.  Headlamp was still needed for the first mile run, then the light began to peak through.  The Gloom is getting gloomier these days!  Lots of grunts and groans during pull-ups which is a good thing.  It means you are working hard.  If everyone was quiet, then would you really be working out hard?  Just think, the actual real Murph is to completed with a 20 lb. pack on your back and without breaking the exercises up into rounds.  He did the 100 pull-ups straight through then all the merkins then all the squats.  Who’s Q’ing that one?  BOOM!

Have a great day all and see you this evening for Roller Coaster/HDHH!

Kubota

keep posting!

Six at the start, with 2 LIFOs, started their day with more water and darkness. As always, we eventually came into the light.

COP: Helicopters (10), Russian Soldiers (10), Invisible Jump Ropes (20), LBCs (10), Dying Cockroaches (10). Partner up for Windsor Farms Do Si Dos (4 sets. 10 Merkins / flutter kicks)

THANG: Rusty Case 11s. Jerkins and Booyah Merkins – 2 count. Mosey to Amphitheater stage. 1 box jump, 2 SSHs to the top. Proper Doras. 100 Donkey Kicks. 200 Chicken Peckers. 300 WWIIs. Partner runs the traffic circle. YHC audibled during WWIIs. Somewhere between 150 and 200 were completed. Needed time for the grand finale. Whatchamacallits. 1 to 4 ratio. Merkins to Air Presses. Finish at 10 Merkins and 40 Air Presses.

Back to the Flag. YHC took us out.

Announcements: Amateur RAMM Gears on Friday. HDHH and Hill Run next Wednesday at Kuba Kuba II. Puppy Pile Aug. 25th.

NMS

During Whatchamacallits, we had some on lookers. What the hell are they doing, was supposed their thought. That looks easy, must’ve been another. Trust me, it ain’t. Just ask Bodos and Oyster. Even Sippy Cup said he figured out a way to cheat. What? He didn’t, but he thought about it. 🙂 Total compliment to the exercise.

YHC woke up early Tuesday morning sick as a dog. Immediately wondered if I’d make my Q today. Luckily it was a quick hitting bug. Just a soft reminder to not take anything for granted. We are blessed to be a part of this brotherhood, and each day in it is truly awesome!

 

15 Strong arrived this morning in hopes that the rain would hold off just long enough. Mumble chatter was good at The Gloom this morning. 0530, time to mosey.

COP on the bricks in front of The Carilion…..x 15 Imperial Walkers, x 10 Don Quixote’s, x 20 SSH, x 15 Flutter Kicks, x 15 LBC, and in honor Hardywood, x 15 Hand Release Merkins. Enough, let’s get it started! Mosey to The Lawn.

Part 1- run the length of The Lawn and 5 merkins, run again and 10 merkins, run again and 15 merkins, and run a 4th time with 20 merkins.

Part 2- partner up and wheelbarrow the lenth of The Lawn. Each partners goes as far as physically possible. PAX, way to make your workout work!

Part 3- running again but this time, flutter kicks. Run 4 lengths of the field and after every run, increments of 5 again and performing flutter kicks.

Part 4- Partner Leg Toss, each partner performs x100.

Approx 14 minutes to spare….mosey over to the concrete driveway that goes up “The Hill”, near Fountain Lake. YCH believes “The Hill” is an old water filtration tank from way back when.

Modified Dora….partner up. Partner 1 runs up the driveway backwards and back down in a normal fashion. Partner2 performs exercises and switch…..x100 SSH, x 150 Flutter Kicks, and x 200 LBC’s. YHC thought time would prevent us from finishing but BAM, PAX finished strong!!! Mosey back to the flag.

Number-ama, Name-r-ama, and Announcements: Puppy Pile the end of August, see Marv. Congrats to Hardywood and Hitchhiker, their M, and families for the blessed and healthy additions to their tribe!

Circle K took us out!

NMS…YHC was last minute with this workout not knowing how much time The Lawn exercises would take. Worked out because I had nothing after modified Dora. YHC is sure some of the PAX thought a trip around Fountain Lake would occur but not enough time!! TClaps for counting today at COP…boisterous!

Training camp reports today….HTTR!!

Bleeder, BAD ASS ride my friend and RED!! Maybe……almost…… pure perfection, speaking of cars!

YHC’s day started out right for sure!! Thank you for following this morning. Count your blessings and never, ever, ever give up!!!! It was an honor to lead this morning!

Only those who post understand!!

Loud and Proud!!

Flatline

Eighteen stout-hearted men, including one FNG, arrived early in the gloom to see what Sabotage, YHC, had to offer for his VQ. Despite arriving ridiculously early to check out the AO after last night’s downpour, YHC pulls into the parking area to see Big Blue staring him in the face. Made a mental note- to be the first PAX on the scene for WDog, you might as well arrive the night before and sleep in your car. After waking the PAX up by playing the Beastie Boys’ “Sabotage” (don’t hate just because you don’t have your own theme song), here’s how it went down:

The Thang

COP- SSH x 20, DQ x 15, Arm Circles x 10, Merkins x 10, LBCs x 20. Mosey to Rusty Cage.

Rusty Cage- Partner up for 4 set of 8 pullups and 4 sets of 8 dips.

Mosey to large field- Bear Crawl ¼ of the way, 20 Monkey Humpers, Crab walk to ½ way, 20 Copperhead Squats, Bear Crawl to ¾ mark, 20 Monkey Humpers, Crab walk to the end, 20 Copperhead Squats. Plank when done.

Mosey to field between amphitheater and parking area- 25 yard sprint, 50 yard sprint, 75 yard sprint, 100 yard sprint, 20 merkins, 20 LBCs, 100 yard sprint.

Mosey back to flag- 20 Freddie Mercury, 20 American Hammers, 20 4-count 6 inch leg raises, Ring of Fire with 10 pushups each.

Numberama

Namerama

YHC took us out.

Moleskin

Being somewhat new to the scene, YHC wanted to give everyone a taste of where most of his adult life was spent, New York City. The first stop was Manhattan, and because people in Manhattan work soul sucking jobs for 80 hours a week and drink themselves to sleep each night, the COP is all the F3 workout they’d be able to do. Brooklyn came next and we headed for the Rusty Cage. There’s a saying- “Brooklyn, only the strong survive.” The PAX may have survived the punishment of the rusty cage, but what was difficult for YHC to survive was  listening to people from the south making their attempts at Brooklyn accents.

We headed to the large field for The Bronx with plenty of animal named exercises in honor of The Bronx Zoo. YHC might have bit off more than he could chew, and that field seemed to magically grow in length the longer one crab walked on it. There was a lot of fun NYC mumblechatter, and YHC heard everything from Fuggedaboutit to Joey Chestnut, the reigning Hot Dog eating champion, to whether or not Harlem is a neighborhood or a borough.

Staten Island came next, and we practiced what it would be like to run from the mob. There were plenty of sprints, and mumblechatter ceased to a grinding halt. The last stop was Queens, and the PAX persevered and ended the workout with plenty of Mary and a Circle of Fire.

Welcome FNG, Cold Feet! Sorry you didn’t like my sermon, Lab Rat. Enjoyed reminiscing at the end about the thrill of opening a new pack of baseball cards, hauling huge tvs to each other’s houses to play Halo circa 2001, and greatly enjoyed Loose Goose doing an excellent demonstration of Tony Pena’s catcher stance. Thanks for all the encouragement regarding the VQ! YHC is grateful for you all.

-Sabotage

A naughty 9 descended upon WDog to greet the day.  This is what transpired more or less…

COT:  Helicopters, DQ’s, Imperial Walkers, WWII’s, HR Merkins

Descending Merkins and Bear Crawl:  7 Merkins, Bear Crawl to Center of circle, 6 Merkins, Crawl Bear Back.  Repeato until down to 1 Merkin

Run to base of hill past far circle.  5 burpees on bottom, run to top, to 20 of stated exercise, run back down, Repeato:  15 Minutes.  Excercises were WWII’s, JSquats, Merkins.

PROPER Doras:  100 Merkins, 200 M-Climbers, 300 LBC’s.  Partner runs to Flower pots and does 10 Decline Merkins and runs back.

Burpee Ring of Fire, COT

Moleskin:

Great morning with only a few complaints about the humidity.  Not much mumble-chatter which YHC chalks off to the PAX staying focused on the task at hand.

YHC did appreciate Bleeders all-in face-first approach to the flowerpots…..

Announcements:  I’m sure there are some in another backblast somewhere.  You should read them.

Saab Abides

 

20 of the finest F3RVA men showed up at WDOG to better themselves and this is what happened:

Circle up around Shovel Flag in plank.  Bear Crawl to middle for 5 merkins and Crawl Bear back out.  Helicopters, SSH, and DQs.

Mosey to far side of Carillon field about 100 yards from the south side for The Michigan.  10 yd sprints, 8 80 yd sprints, 6 60 yd sprints, 4 40 yd sprints, 2 20 yd sprints, and 1 10 yd sprint.

Mosey to amphitheater for Self Destruction.  1st step perform 1 squat, 1 merkin and 1 v-up.  2nd step=2 of each exercise.  All the way to top with exercise increasing each step.

Mosey back to flag for 25 WWII situps.

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

Announcements – Looking to have another Puppy Pile workout 3rd or 4th Saturday of July.  Need a HIM to step up to the plate for the Q.

NMS :  That was a Snotwoggler of a beatdown.  Been a long time since we did The Michigan and it always kicks your A@#.  Today was no different.  Not much mumble chatter today, as everyone (YHC especially) was trying to suck in air between sprints.  As YHC was driving home this morning, YHC asked YHC a question “Who gets up at 0415 to go run sprints and do entirely too many v-ups?” Answer – F3 men.  Another question popped in my head as well “Why do F3 men wake up before the sun is awake to run sprints? Answer-To make ourselves better so we can make other people better.    (Yes, YHC talks to YHC alot)  Gents, it is a privilege to enter the gloom with the men of F3RVA, because each and every one of you have made me a better person.  Hopefully, YHC can pass that along to someone YHC meets today.  Go out and make someone better.  (As Inky says, It is not about you)

Thanks for allowing YHC the opportunity to lead this morning.

Circle K