Tag: WDog

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.

 

 

Lockjaw’s 11 greeted a midweek post with nothing but maximum effort.

The Thang

Long jog down the road to the circle on the other side of the Carillon for COP.

• SSH
• Helicopters
• Don Quixote
• Russian Soldiers
• LBCs

Off to the main field for Lindsays around the field.  Merkins and Box Cutters.  Run the long sides and karaoke the short sides.  Russian Soldiers for the 6.

Partner up for Wilson’s Clown Punching Cockroaches: 3 sets of 20.

Position on the side of the field and partner up.  Wheelbarrow across and 10 Derkins.  Swap positions and return.  Repeat so everyone goes two times through.

Back to the grassy circle where we started for Triple Check:

• Partner 1 – Runs the long triangle (just under a quarter mile or so)
• Partner 2 – Elbow Planks
• Partner 3 – Flutter Kicks

30 Merkins on your own.

Back to the VSF where Swirly took us out.

The Moleskin

Well, that was the longest Triple Check in recorded history taking just under 20 minutes.  Lots of love for those abs.

How does one get a workout group to stop calling an exercise after your wife?  Come up with an even better workout for adoption.  Wilson’t clown punching cockroaches made another appearance.  Works the abs and keep the rogue clowns at bay (and we had odd numbers today).

Backblast title comes from Swirly, as an example of the motivational sayings he posts on “Swirly’s Board” on Twitter.  YHC thinks we need to start a parody Instagram account called “Swirly is Bored” with pictures of him watching soccer or perhaps looking curious, yet disgusted, at a bowl of tofu at ETs.  Regardless, keep the mantras coming!

Announcements:

• Handshake’s VQ is next Tuesday at Heartbreak.  It seems that his end of year performance review was going to suffer unless this was completed in 2018.
• Vinny – There is a reception for his wife’s childrens book at Ruth and Ollie in Carytown.  Tomorrow 4-7pm.  Snacks.

Time to Taper,

Lockjaw

A strong 11 made their way to WDOG for a post election workout.  Some stayed up late for election results, while others enjoyed the first College Basketball games of the Season.  In either case, all were ready to roll at 5:30.

Mosey to large traffic circle where we continued in a single file jog around the circle for warm ups.  Cherry pickers, jog, inside shuffle, outside shuffle, jog, walk in squat position, jog, Army crawl into Bear crawl, jog, recover.

COP: DQ’s, SSH’s, Russian Soldiers, American Hammers, Freddie Mercury’s.

Thang:

Stay at circle-Ring of fire:  PAX jogs in place, Q calls out fire and PAX hits the ground, rolls to the right and perform Merkin, roll back to the left and perform Merkin, back up on feet.  This goes on X 10.

Mosey over to the field: PAX in plank position in line moving down the field about 4ft apart.  1st in line performs 10 Merkins then weaves in and out of the PAX to the end, then drops back in plank.  As each member completes exercise and starts the “run”, next in line will start.  Once all members have completed the Merkins, next exercise becomes WWII’s X 10.  This continues down the length of field to far end alternating Merkins and WWII’s.

Stay at field for diagonal four corners: Corner 1 10 Carolina Dry Docks, run diagonal to corner 2 for 10 CDD, 20 2 count Mountain Climbers, across to corner 3 for 30 SSH’s, diagonal to corner 4 for 40 2 count American Hammers.  Once complete, reverse order back to the original start.

Mosey to Amphitheater stage.  Perform 7 reps each of Hand Release Merkins, Air Presses, Copper Head Squats, then run complete lap around theater X 3.  Ran out of time after 2, back to the flag.  Numberama, Namerama, Announcements, YHC took us out.

Moleskin:

As always, a privilege to work with a great group of Men.  The field work took a little longer than YHC had envisioned…that field is long!  YHC had planned more work on the “chain” exercise, but scrapped it for another day.  The warm up at the beginning seems to be gaining popularity.  It helps to alleviate the shock of the cold, wet ground right off the bat.  Thanks for allowing YHC to lead and playing along on the long field exercises.  Have a great day, Gents!

Announcements:

Please, keep Toga and his family in your thoughts and prayers in the Sudden passing of his Mother.

Hammer and Nails this Saturday!

Shakedown is looking for some fellow paint ballers to join him after the Richmond Marathon this Saturday.  Reach out of you’re interested.  Respect the Shakedown, as he will be pulling of a trifecta this Saturday; Marathon, Paintball game, Hammer and Nails.  Best of luck, my man!

 

 

17 Goblins rose from the grave for a howling Halloween beatdown.  EF planted the Flag.  Here’s how it went down.

SLAUGTER Starter Burpees x 20

Mosey to circle next to Carillon

Circle of PAIN (IC)

• Merkins
• Wide Grip Merkins
• Diamond Merkins
• Chuck Norris Knerkins
• Hand Release Merkins
• Shoulder Tap Merkins
• SSHs

BERMUDA TRIANGLE BEAST – Lt. Dans, Crabcakes, Imperial Squat Walkers (Bernie uphill round 1 and 3)

Cut the head off the Beast and mosey to the cage

HANG MAN

• Overhand Hang Chin Over Bar
• Hanging Heals to HELL
• Underhand Hang Chin Over Bar
• Hanging Heals to HELL

Mosey back to Flag

DEATH by Burpee – 6,7, 8, 9, 10

DYING Cockroaches IC

Numberama, Nameorama, COT

MOLESKIN

YHC loves a good theme and also happens to love Halloween, perfect time for a Q.  If any of the PAX was actually in costume YHC overlooked and apologizes.  Lots of terrifying fun was planned from Zombie chases to a FrankenLindsay, but the Beast put up a hard 20-minute fight and there wasn’t enough time.  Alas, Halloween comes again next year.  Great to see Saabski back out at a bootcamp.  Hope everything is good.  YHC generally prefers action and comedy but a good scare this time of year is fun.  Throw out your favorite scare in the comments.  YHC’s favorites are Silence of the Lambs and Seven.  What you guys got?  If YHC knocks on your door this evening Snickers and Skittles are great, but IPAs and Stouts are even better.  Happy Halloween!

ANNOUNCEMENTS

Ghost Flag

Bear Creek

Hammers and Ales

Merkin Challenge

16 Warriors of the Gloom howled at the full moon for this week’s edition of WDog.

Mosey to the Amphitheater for COP.

• Hillbillies
• Russian Soldiers
• Don Quixote
• SSH
• Crabcakes

What goes up…

Ascending count of Box Cutters up each step to the top.

Must come down….

Descending count of Derkins down the steps to the bottom.

When in Rome – Head to the Rusty Cage for the following:

• 7 pull  ups, 7 Jerkins, 14 dips – three times through

Mosey to the main field in front of the Carillon for Dora

• Partner 1 will run the length of the field and back.
• Partner 2 – 100 Monkey Humpers, 200 Flutter Kicks, 300 LBCs

Back to the VSF where Bodos took us out perfectly.

Moleskin

Cooler weather upon us and a dry ground set the stage for perfect conditions for getting to the business at hand.  With the full moon providing safe illumination, no one fell in the Oyster Pit (yes, this is the intentional spelling) at the bottom of the Amphitheater.  Lot’s of grunts and groans as we made our way up and down the steps.  Music to a Q’s ears.

Shakedown raised a good point at the end regarding YHC’s lack of Shovel Flag considering my Q count/ratio.  Perhaps this is something I will need to remedy soon with a Lockjaw SF.

Announcements:

• Ghost Flag – November 3 Dogpile – The Nano-Region with the most FNGs wins the ghost flag.  Hardywood stipulates that they cannot be 2.0s.
• Puppy Pile this Saturday @ 7:05; Backblast for Puppy Pile will be available next month – See Marv for details

Time to Taper,

Lockjaw

A pax of thirteen strong braved the Seal Team parking job to attend Shakedown’s birthday celebration beat down.  Unfortunately for the birthday boy and the rest of the pax, he has a nasty cold, so Lab Rat stepped in.  The beat must go on, so here is some stuff we did:

COP- SSH, IW, helicopters, DQ, WW2 situps, arm circles, hand release merkins

Rusty Cage- partner up, 50 pullups as a couple.

Proper Dora- 1 merkin, 2 situps, 3 squats.  Partner runs around amphitheater.

Fun with wood- pick up a log and work out:  curls, overhead press, overhead squats, over head tricep press, calf raises 3 ways, lunges.

NMS-  The Seal Team was gathering up the same time that we were leaving, and for some reason those jokers parked all over the street instead of pulling in to the parking lot.  What gives?  It really didnt effect us much until it was time to leave, but still.  Seal Team also took over the carillon field, causing an audible to be called from the Beast that was planned to an amphitheater switcharoo to everybody’s favorite, Proper Dora.  My in-laws were kind enough to provide some excellent coupons that (I think) most appreciated to finish out the morning with some different exercises.

Three hip horays to EF Hutton for his three year anniversary this morning!  It’s good to have you around, brother.

Apology of the week goes out to missing the opportunity to EH the dude in the four square truck that almost walked in to our group while looking for Seal Team this morning.  We could have saved that guy a hundred bucks a month.  Oh well…

 

Lab Rat apologizes…

18 Pauly Shore look-a-likes posted for Spring Break 1997: Cancun. It was so hot, it took four to make a thing go right. Here’s how it went:

Vinny Q: Invisible Jump Ropes IC / Helicopters IC / SSHs IC / LBCs IC / Scorpion Kicks IC. Mosey to boulders lining road near toll booth. Hot sand Indian run: PAX works beach body incline merkins while lead beach goer squeezes out 10 decline merkins then runs to the front of the stage (head of the line). Repeato through the PAX. Everyone’s gotta get swole.

Handshake Q: Mosey from the beach for GTL at the rusty cage. 5 pull-ups / 10 dips / 15 WWIIs x 5.

EF Hutton Q: Mosey to the board walk for memories of Spring Break 1997. Pauly Shore – Jenny McCarthy’s AKA dying cockroach hand taps – 25 each x 3. Body By Jake doesn’t happen on its own. Monkey humpers in cadence … In Living Color.

BT Q: Mosey to the mosh pit (amphitheater) for ascending squats. Downtown Julie Brown style. Ascending curb crawls – to 5 – boot and rally style.

Back to the flag: Sugar Sock took us out.

Announcements: CSAUP 10/20. See Pre-Blast.

NMS: YHC saw the open Q sheet last night and jumped at the chance for a rare WDog hot potato. As always, it did not fail to deliver. During EF Hutton’s Q, one of our brethren PAX – name to be protected in case his M is reading – took one look at Pauly Shore – Jenny McCarthy’s and proclaimed: that’s more like Spring Break 1997 Cancun. Thus, a theme was born. If you know, you know.

Enjoyed the day as always men.

 

11 WDog regulars posted today to take on The Murph, two of whom were first timers to the prescribed beatdown.

The Murph: Run 1 mile. Stop 3/4 of the way for planks to collect the six. Head into the rusty cage as one.

10 sets: 10 pull-ups / 20 merkins / 30 squats

Run 1 mile back to the flag. Stop 3/4 of the way for 10 helicopters IC to collect the six.

Elliot took us out.

Announcements: CSAUP on 10/20. See TYA for details / Marmaduke is collecting winter coats on Saturdays at either AO for the forseeable future. Let’s help him out. Kids, adults, all sizes are welcome.

Moleskin: Today we were without Sippy Cup (who reportedly stayed up late watching his beloved Cubs lose in 13 innings to the Rockies – sorry dude), which means we were without light. Which means the journey into the rusty cage was treacherous. Not being able to see your hands in front of your face made things interesting for a bit. Hardywood was up to the challenge though, and lead the way. It was as if he turned off his vision and followed the smell of rust, sweat and promise. The night vision set in as we arrived, and we got to work.

YHC has only experienced The Murph twice prior to today, but really likes what is stands for. F3 prides itself on “push yourself, don’t hurt yourself,” and there may be no better example or opportunity to do exactly that, than The Murph. Whether you’re an FNG or a 4 year vet, this beatdown forces you to push your limits for a full 45 minutes, and it does so with a complete body workout. On top of that, it forces you to check yourself mentally. A lot of what we do during our workouts in physical, but the mental sharpening and focus is equally important. The Murph ensures mental strength is a focal point as well.

It was the perfect morning for The Murph, and I was honored to have y’all along for the ride.

Res Ipsa Loquitur – The Beatdown Speaks for Itself.

 

Fog, fog, fog, humidity, humidity, but  that did not stop 16 Super Troopers from posting to W Dog this morning. YHC arrived with 5 PAX members already in the gloom, ready to dig a little deeper. YHC planted the flag and waited…..0530….Time to Mosey.

Bricks in front of The Carillon=COP….x12 Don Quixote, x 24 Imperial Walkers, x 12 Copperhead Squats, x 24 Box Cutters, x 12 Flutter Kicks, x 24 Freddie Mercuries, x 12 Merkins, x 24 Plank Jacks. Time to mosey….

On The Lawn….PLT (Partner Leg Toss)…partner up and x 100 PLT per PAX member.  TIme to mosey..

YHC observed several 2.0’s at The Convergence playing with the rope climb sooooo, YHC was think, “Why not?”  The PAX moseyed our way over to Vida course and Rope Climb…Very Modified Indian Run, in that PAX formed a line down the trail. As one PAX member climbed the rope, everyone else performed LBC’s. PAX member finished climbing and went to the back of the line. Well, as YHC has observed…some ideas do not always pan out. LOTS of mumblechatter through first 2 or 3 climbers, so YHC took control with exercise and called out IC, box cutters, flutter kicks, and finally SSH to finish off the first rotation of climbing. And 1 rotation was all this PAX needed….not a total fail and YHC thinks a majority of the PAX climbed to the top!! Vinny, YHC can help you make it to the top next time. TIme to mosey….

At the Police Memorial…good ole triple check. Triple up…..one partner does merkins, one partner does dips, one partner runs to the top of that hill and touches the fence. 3 rotations with 3 exercises! DONE. Time to mosey….

At The Lawn….AYG sprint towards The Carillon. This has become a staple for YHC Q’s. With time to spare…

Modified 21, in that PAX will go to the highest number time allows. 1 Merkin, 1 Situp. 2 Merkin, 2 Situps. 3 Merkins, 3 Situps. 4 Merkins,  4 Situps. 5 Merkins, 5 Situps. 6 Merkins, 6 Situps. 7 Merkins, 7 Situps. All IC.

Times up. Mosey back to the flag!

Number-ama, Name-r-ama, Announcements:

Prayers go out to Labrat and his family with the loss of his father! Please keep them in your thoughts and prayer is helpful. 2.0 workout at Dogpile this Saturday, 0700-email Marv. Flatline celebrates 732 days with F3 RVA (2 yrs, 2 days)!! Work caused YHC to not celebrate on Monday at 730 days…….YHC knows, excuse. But YHC continues to lead a Q a week so if you have not Q’d before, SIGN UP. Take the reigns and lead a workout!!

NMS: Lockjaw, Corporate is watching you. Backblasts need to be up within 24 hours. Upchuck, yes YHC was colored coordinated this morning but PURE accident. But the credit is appreciated! YHC was glad to see several more alumnus from The Institute post this morning. Keep posting Elliott and Faceplant!! Rah Virginia Mil! Shakedown, YHC, Elliott, Faceplant, and Bleeder—ranking majority for higher learning!!

Slurpee, much respect for leading breaking bread!!

Scar, welcome from Raleigh…..and yes, meet Swirly. You have only seen the beginning!! Typical Vinny, after the workout, it looked like he had been swimming! Good Luck at The Super Max!

To all men of F3 RVA, the past 732 days has been a complete blessing and YHC could not imagine life without F3. Totally awesome and a complete testament to the men, 2.0’s, and your families. The inspiration and drive to be a better husband, father, employee, and leader within the community is ten fold due to this group!! May God continue to bless us and challenge us to be even better!

Only those who post understand

Loud and Proud.

Flatline

13 Gloom Warriors posted at W-Dog eager to find out if Burpee Lake would present itself and eager to find out what Gumbo had in store.  YHC’s watch is buzzing, it’s 0530, time Mosey — watch out for the water…

Mosey to the bricks in front of the Carillon and circle up for a short COP, including:

• DQs
• Helicopters
• SSHs
• Imperial Walkers

THE THANG:

Golden Triangle

Mosey over to the edge of the far circle for instruction.  The GT went as follows:

• bear craw out to Rugby Road, do 25 merkins.
• run down Rugby Road to the tip of the triangle, do 25 jump squats
• backwards run back up to the circle, do 25 box cutters
• plank for the Six

Noah’s Arc

Partner up (don’t worry Phonics, I’ll catch you on the back-end) and form two lines facing your partner, plank position facing your partner.  First two (YHC and Handshake) peform 10 Boo-yah merkins then run around the circle to the back of the line and perform 25 PLTs each then on your six and hold six inches.  Second pair starts boo-yah merkins when we start running…and so on down the line.  All Aboard?  Ok, let’s mosey to the amphitheater…

Amphitheater Circuit

• Round 1 – 1 Box-Jump Burpee on each step going up, at the top run around the outside and down the steps back to the base pit and plank for the six.  Together as a PAX perform 25 Freddie Mercuries (various speeds) in cadence.
• Round 2 – 2 dips on each step going up, at the top run around the outside and down the steps back to the base pit and Al Gore for the six.  Together as a PAX perform 25 Flutter Kicks and 25 Freddie Mercuries (various speeds) in cadence.
• Round 3 – 3 incline merkins on each step going up, at the top run around the outside and down the steps back to the base pit and plank for the six.  Together as a PAX perform 25 Alabama prom dates, 25 Flutter Kicks and 25 Freddie Mercuries (various speeds) in cadence.
• Round 4 – 3 monkey humpers (feeling those right now!) on each step going up, at the top run around the outside and down the steps back to the base pit and Al Gore for the six.  Together as a PAX perform 25 alternating shoulder taps, 20 APDs, 20 Flutter Kicks and 20 Freddie Mercuries (various speeds) in cadence.

JITFO back to the Flag – COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

• F3RVA 4-year convergence celebration this Saturday at Dogpile — 0600 bootcamp, 0700 FNG bootcamp OR VITA-course race, 0800 Fellowship.  See Phonics if you can lend a hand timing/scoring the race or with preparing for coffeeteria and fellowship afterwards.
  • GHOST FLAG WILL BE UP FOR GRABS SATURDAY — the Region with the most “double-dippers” will take the Ghost Flag home.  Don’t let your region down, escape the FS for the 0600 bootcamp and double-dip!
• Breaking Bread this Sunday – Slurpee has the Q.  Let him know if you can lend a hand.
• Puppy Pile  9/29 right after Dogpile – calling all 2.0s
• CSAUP 10/20 – get your miles in.

NMS:

I always love changing it up and coming out to Q a W-Dog and seeing different folks.  The PAX came ready to work this morning and put in a strong effort for 45 minutes.  Some highlights:

• running backwards up Rugby Road seems like it takes forever.
• the BB title comes from some mumblechatter – as Phonics and YHC were completing the lap and returning the end of the Noah’s Arc line I hear “there’s your BB title” to which, of course, I ask what I missed and it turns out that in being the consummate partner for PLTs one of our PAX members told his partner – “Grab My Ankles”.  Not exactly what you want to hear your partner say but I guess its better than “Grab YOUR Ankles”….
• the Amphitheater is a jungle.  Seriously, that grass is so crazy we could lose a PAX member.
• various tempo Freddie Mercuries were a hit…I think

Have a great day guys.  Great effort this morning.

No More Gumbo For You!